/fa/ - Fashion

[Anonymous No.12108637]

Massthetics and Miscellaneous for /fa/ novices/newfags

ITT Superhero and Comic inspo, discussion on relevance of physique training and dietary habbits for a holistic /fa/ lifestyle.

[Anonymous No.12108639]

[Anonymous No.12108651]

[Anonymous No.12108670]

[Anonymous No.12108679]

[Anonymous No.12108687]

[Anonymous No.12108695]

[Anonymous No.12108728]

[Anonymous No.12108750]

[Anonymous No.12108872]

[Anonymous No.12108900]

>>12108872
Awkward

[Anonymous No.12109008]

[Anonymous No.12109109]

>>12108639
thats a pretty big guy

[Anonymous No.12109130]

ITT: squat autists (squautists) cry about never being able to fit into anything except sweatpants

[Anonymous No.12109147]

>>12109130
>how come chad gets the girl even tho his fits are shit
>fucking squautists

(you) :)

[Anonymous No.12109183]

>>12109147
>mfw Chad's "girl" has bigger thighs than Chad

[Anonymous No.12109365]

>>12109183
Girls don't care about guy's legs, bro, didn't you know?

[Anonymous No.12110137]

[Anonymous No.12110139]

>>12108637
thats a trap

[Anonymous No.12110220]

>>12109109
For you <3

[Anonymous No.12110256]

>>12110137
>Shit hairline

[Anonymous No.12110442]

>>12110256
True but hes a positive dood

[Anonymous No.12110450]

>>12110256
Why are you posting your insecurities here?

[Anonymous No.12110460]

[Anonymous No.12110468]

>>12110450
I was raised to think anatomical sculptures are art.. Is this an art thread of 4chan or is it solely on clothes?

[Anonymous No.12110473]

>>12110468
Body sculpting is an art. What does that have to do with anon's shit hairline?

[Anonymous No.12110474]

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[Anonymous No.12110502]

[Anonymous No.12110580]

[Anonymous No.12110584]

[Anonymous No.12110588]

The Best Damn Workout Plan For Natural Lifters

Advanced Training Strategy for Natties

byChristian Thibaudeau|10/12/16

[Anonymous No.12110593]

The number one mistake by natural lifters is doing too much volume.You need to trigger protein synthesis and then stop training. Frequency is also super important. Hitting a muscle three times per week is the optimal frequency for natties.The key to growth is to have a big disparity between protein synthesis and protein breakdown.The more volume you use, the more you break down protein. The best split for the natural is the push/pull split.It's both physically and psychologically beneficial.

[Anonymous No.12110594]

sage this fucking thread, absolutely disgusting, muscles are not /fa/

[Anonymous No.12110596]

Don't Train Like Drug-Enhanced Genetic Freaks

If you're a natural lifter, you can't train like an enhanced bodybuilder or action movie star. And if you have average genetics, you can't train like a genetic freak. Sure, it's tempting to copy the training programs of those we admire, but always chasing the next "star program" will get you nowhere.

[Anonymous No.12110604]

So how should natural lifters should train to get the best results? Basically like this:

Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week.
With that amount of frequency, you only need one exercise per muscle group and three total sets: two sets of moderate intensity to get ready, then one hard set.

Use different methods and exercises on the three different weekly workouts.

[Anonymous No.12110611]

The Number One Natty Mistake

The most common mistake made by those who don't use performance enhancing drugs is doing too much volume. The whole purpose of training to build muscle is to trigger protein synthesis. Once it's been triggered, there is no added benefit in continuing to punish a muscle. it will not grow more. In fact, it might even lose size!

The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). The more volume you do, the more protein breakdown you get.You don't want that.

[Anonymous No.12110616]

Frequency is King

To maximize growth, frequency is king. That not only applies to how often you train a muscle per week, but also the number of training sessions you do per week.

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

[Anonymous No.12110620]

So the more often you train, the more your body stays in an anabolic state and the more muscle you'll build. But don't forget that frequency and volume are inversely related. Remember, you can't do a high volume of work if you have a high frequency of training when you're natural.

Frequency works better than volume. Hitting a muscle three times per week is the optimal frequency for a natural trainee (with a low volume to compensate for the increase in frequency). Train six days a week, doing short, low volume workouts hitting half the body each time. That's the only way to get the optimal frequency without the excessive cortisol release.

[Anonymous No.12110628]

The Training Split

The best split, both physically and psychologically, is the push/pull split:

Pulling Muscles

Hamstrings Back Biceps

Pushing Muscles

Quads Pecs Delts Triceps

Each push or pull workout will have 4 exercises – one per muscle group (two for back since it's made of many different muscles).

[Anonymous No.12110641]

Workout A: Pull Workout

Hamstring exercise Lats/back-width exercise Rhomboids/rear delt exercise Biceps exercise

Workout B: Push Workout

Quad exercise Pec exercise Delt exerciseTriceps exercise

You do three pull workouts and three push workouts three times per week, using different exercise at every workout. While you can use any exercise you want, when possible I like to use 2 multi-joint exercises and 1 isolation exercise.

For example, our first hamstring workout of the week might consist of Romanian deadlifts while the second might consist of lying leg curls. The third hamstring workout of the week – the isolation move – might consist of glute ham raises.

[Anonymous No.12110661]

How Many Sets and How Should I Do Them?

You will do two preparation sets for each exercises. These are sets where you get the feeling for the weight and decide what training weight you'll use for the work set(s). It also gets some blood in the muscle to increase the mind-muscle connection.

These sets are not typical warm-ups. They're done with weights close to your working set weight, or you can even use the same weight as your work sets but do fewer reps. Basically, your level of effort on these two sets is about 7 out of 10.

Then you'll do one all-out work set. This will use a special technique/method (explained below) and need to be taken to technical failure (but don't go to the point where you need to cheat to get the weight up). These special techniques will only be used on the third and last set of each exercise:

[Anonymous No.12110669]

I1 – Heavy Double Rest/Pause

Pick a weight you can do around 4-6 reps with.Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps. Always use the same weight. You only do one set of this special technique/method.

[Anonymous No.12110680]

2 – Maximum mTor Activation

Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. So with this method you'll do as follows:

Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times. Hold the full stretch position for 2 seconds per rep. Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of this special technique/method.

[Anonymous No.12110696]

3 – 6-8-10 Drop Set

Start the set with a weight you can lift for 6 reps.Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight. Drop another 25-40% and perform 10 more reps. Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.

[Anonymous No.12110712]

The Program

This program is unconventional, at least when compared to most modern-day plans, but how has conventional been working for you so far?

Monday – Workout A1

Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set

[Anonymous No.12110732]

Tuesday – Workout B1

Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set

Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set

Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set

Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set

[Anonymous No.12110799]

Wednesday – Workout A2

Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set

Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set

Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set

Preacher Curl: 2 sets of 6 and one maximum mTor activation set

[Anonymous No.12110912]

>>12109365

sluts don't care about guys legs, women do care

[Anonymous No.12111243]

>>12110139
>trap + obviously on roids

[Anonymous No.12111328]

>>12110912
What do clever girls care?

[Anonymous No.12111351]

>>12110604
>before SS
>>12110596
>after SS

[Anonymous No.12111519]

Thursday – Workout B2

Leg Extension: 2 sets of 6 and one 6-8-10 drop set

Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set

Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set

Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set

[Anonymous No.12111549]

Friday – Workout A3

Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set

Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set

Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set

Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set

[Anonymous No.12111606]

Saturday – Workout B3

Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set

Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set

Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set

Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set

[Anonymous No.12111790]

[Anonymous No.12111817]

>>12110580
dem little boy cowlicks

>>12108651
I'd suck her dick

>>12111790
>>12111549
THINNING
H
I
N
N
I
N
G

[Anonymous No.12111826]

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[Anonymous No.12111982]

>>12110474
W2C?

[Anonymous No.12111989]

>>12110588
>>12110593
>>12110596
>>12110604
>>12110611
>>12110616
>>12110620
>>12110628
I don't agree with all these things, but in general it's good advice. This thread is also great.

[Anonymous No.12112080]

[Anonymous No.12112111]

>>12112080
dude has the shoulders of a 13 y/o

[Anonymous No.12112203]

>>12112111
His clothing and genius genetics, anon

[Anonymous No.12112210]

[Anonymous No.12113082]

frank yang :^)

[Anonymous No.12113700]

[Anonymous No.12113707]

>>12108900
Yeah unfortunately suits never look good on mega swole guys

[Anonymous No.12113726]

>>12113707
Better fit perhaps, ?

[Anonymous No.12113727]

>>12113726
A little. The problem is that suits are designed to give you a wide shoulder, powerful appearance. But when you already have that, the suit becomes overkill and you look a bit like a cartoon.

[Anonymous No.12113731]

[Anonymous No.12113734]

>>12112111
>>12112203
> too intelligent to lift

[Anonymous No.12113742]

>>12113734
Did you like Mr. Starks suit fit? Where can I find cloth fits like daht??

[Anonymous No.12113768]

[Anonymous No.12113784]

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[Anonymous No.12113906]

The Single Biggest Diet Mistake

6 Pros Drop Nutritional Knowledge

byT Nation|12/30/16



Tags:Dietary Myth BustingDiet Strategy

The Question

We asked some of our T Nation pros this question:

What's the biggest diet or nutrition mistake lifters make?

Here's what they had to say.

Jade Teta – Integrative Physician, Naturopath, Coach

The biggest mistake is following "off the shelf" and one-size-fits-all nutrition protocols as opposed to finding what works for you.

Look, it's certainly true we share the vast amount of our metabolic tendencies with every other human. But our biochemistry is a lot like our physical appearance. If I see you walking towards me on the street you are unmistakably a human. But when I see you up close, I can see you're an individual with a unique face, personality, way of speaking, and behaving.

Likewise you have a unique metabolic expression, psychological sensitivities, and personal preferences that will impact how you respond to diet and exercise. In order to honor both the similarities and the differences, you should use a concept I call "structured flexibility." Choose any diet, nutrition protocol or eating philosophy you want to start, then measure your individual responses to that regime.

Does it keep hunger and cravings at bay? Is it stabilizing your energy so you can perform well during workouts and easily recover after them? Is it stripping off the fat or putting on the muscle according to your goals? If not, then you're going to need to adjust your approach. Instead of being a dieter, you should be behaving more like a metabolic detective finding the unique diet and exercise inputs that deliver the results.

Bruce Lee sums it up best: "Absorb what is useful, discard what is not, and add what is uniquely your own."– Jade Teta

[Anonymous No.12113942]

TC Luoma – T Nation Editor

Focusing on macros and forgetting their micros.

From the moment most lifters get serious about tossing iron, they spend their days adding up on their fingers and toes how many grams of protein, carbohydrate, or fat they just ate or are planning to eat. In doing so, they forget entirely, or almost entirely, about the micronutrients their bodies need. Vegetables and fruits are an afterthought.

Of course, to be completely accurate, most lifters obsess mostly over how much protein they're eating. In their minds, grams of protein equate to their level of lifter piousness – the more the better – and they spend the bulk of their days searching for their next angry protein fix. Grams of carbs and fat are still in their mental wheelhouse, of course, but not to the degree that protein is.

Many of these lifters go on to develop formidable bodies regardless, and they often present themselves as pillars of health, but lots of times these supposedly healthy bodies are a facade. I can't tell you how many of these guys – many of them well known – who have secret and horrible health problems, health problems that are uncharacteristic for men their age.

They've got serious heart conditions, serious gut problems, lab values that would, ironically, give their heart doctors a coronary, and a lot of it's from focusing on macros to the exclusion of micros.

Sure, not all lifters have fallen prey to this extreme kind of dietary segregation, but who knows how many of them will eventually get prematurely sick if they don't make dietary amends?

These lifters liken themselves to carnivores, but maybe they need to be reminded that genetically, they're just hairless apes who wear their baseball caps backwards. Rather than hunt nothing but meat, they should occasionally pursue a pickle, stalk some celery, or ambush some arugula.

[Anonymous No.12114898]

They avoid this plant matter because they put their physiques ahead of their health. They didn't want to eat too much fruit because they were worried about fructose or getting fat in general. Maybe they thought vegetables tasted icky. Maybe they thought they could circumvent nature by just taking a daily gummy bear multi-vitamin. Or maybe they were just plain ignorant.

They're like the Golem, a powerful and terrible being formed entirely from clay or mud. If only the Golem had eaten his fruits and vegetables! What a mensch he would have been! Likewise, if only the average lifter spent more time thinking about nutrient-dense foods! He'd have a body that was as healthy as it looks.

Guys who have complete nutrition don't worry about getting fat because they're insulin sensitive. They don't worry about their estrogen levels because they're getting indoles and other estrogen-fighting phytochemicals from their fruit and vegetable diets. And they certainly don't worry about limp dicks because their plumbing is Drano-clean from keeping vascular inflammation to a minimum, courtesy of nutrient-dense foods filled with micronutrients.

Admittedly, it IS possible to live and be healthy on a diet consisting of only protein, i.e., animal tissue, but not just muscle meat. To stay healthy on an all-meat diet, you'd have to go full-Eskimo and eat organ meats – livers, kidneys, brains, and even eyeballs. That's where the nutrients are. But if you're not willing to go that distasteful route, get thee to eating nutrient-dense foods like fruits and vegetable

Even carnivores often eat the bellies of their herbivore or omnivore prey because they're usually laden with pre-digested vegetables, proving that even the supposedly dumb animals know more about nutrition than the average lifter.

My recommendation would be to spend as much time obsessing about where your next hit of vegetables or fruit is coming from, as you do obsessing about where your next hit of protein is coming from.

[Anonymous No.12115046]

Chris Shugart – T Nation CCO

Lifters typically make the same two mistakes when it comes to nutrition, and both are related. But let's zoom out first and look at the big picture.

First, we have to look at what most fat-loss diets have in common. Diets make you stop (or greatly reduce) eating what we'll call "obvious crap" – the junk food, the treats, etc. You know, the stuff that everyone knows isn't doing them any good, and the stuff they only seem to stop stuffing down their gullets when they're "on a diet."

The result of ditching the junk? Overall food quality increases along with a natural reduction in calories. In this sense, all diets work whether they're paleo, vegan, low-carb, low-fat, etc. A meat n' veggies paleo eater gets rid of the junk and so does the smug raw-food vegan. A non-celiac who drops the donuts and Lucky Charms gets results too, whether gluten is really an issue or not.

This commonality tells us something: If you stop eating all the obvious bad shit, good things happen.

Second, all diets make you pay attention. Whether you're controlling your macronutrients or meeting a certain calorie count, you have to snap out of it and be aware. You go from a mindless eater to a mindful one. You're forced to read a label or two, which always works wonders, regardless of the diet's methodology.

This is why the simple advice of "keep a food log" usually leads to better nutrition and fat loss, even if no guidelines are given to the dieter – he or she is now aware and thinking about nutrition.

So that leaves us with two things that always work with any eating plan: Stop eating obvious garbage and start paying attention to what you do eat. And that circles back around to the biggest mistakes lifters make with diet:

[Anonymous No.12115054]

They won't stop eating obvious garbage.They are unaware, mindless eaters.

The long-term solution? Well, not many people want to hear it, but here goes: Stop stuffing garbage into your body and pay attention. Forever. Whether you're "on a diet" or not.

Yes, you'll suffer from very real withdrawal symptoms at first and it will suck like a Dyson, but then those feelings will fade, healthy food will start to taste awesome, your mind and body will self-regulate naturally, and you'll never have to really diet again.

Oh, and if you do decide to have a birthday treat, that one "bad" meal won't avalanche into six months of dietary debauchery and FUPA-gains. Auto-regulation and the elimination of food addictions has put you back in control.

Or you could adopt countless diets, fail again and again, be miserable, let food control you and, in the end, wreck you. And that stinks because food is amazing, learning how to prepare it is an invaluable skill, and striving to be healthy, strong, and lean is the grown-up thing to do.– Chris Shugart

[Anonymous No.12115063]

>>12110732
lol
Tony is holding a dick

[Anonymous No.12115066]

>>12111351
>and 2-3 years on enough roids to kill an elephant

[Anonymous No.12115162]

Dani Shugart – T Nation Editor

Biggest dietary mistake? Pigeonholing yourself.

Branding yourself as this type of dieter or that type of dieter, even after your progress has stalled. I'm guilty of doing this more times than I'd like to admit.

Why do we do this? Because labels are powerful. They make us feel like we fit in, and that feeling helps us commit, which is good... at first. But these labels can also make us barricade ourselves from different ideas and possibilities, which is bad. Staunch labels hinder critical thinking.

So, if you say "I'm paleo" or if your bio contains the acronym of your special diet, then what you're really saying is, "I define myself by what goes in my mouth, and I prefer to connect with people who eat how I eat." Again, it's all about fitting in and feeling like part of a club.

But why not be a person who's smart enough to try different things and assess the results? You don't need a label to do that. Be open to the possibility that more than one dietary strategy will work. And your commitment to it doesn't have to become your identity.

Examine different diets. Even the ones you're skeptical about. Test them with honest intentions. Make room in your nutritional toolbox so that you can pull from it for the rest of your life. Be about the results, not the labels.– Dani Shugart

[Anonymous No.12115207]

>>12111328
lmao

[Anonymous No.12115578]

>>12111328
Not about your commentary or you.. Jk.. Sorta

[Anonymous No.12116052]

[Anonymous No.12116117]

real talk, how much weight do i need to lose to be effay

[Anonymous No.12116130]

>>12116117
Lose 10 pounds of fat, gain 10 pounds of lean mass for starters, I like how your face looks like a power ranger, lightspeed rescue

[Anonymous No.12116170]

>>12116117
Around 5 to 10lb.

Also keep your shoulders back and work on keeping better posture. You can't be effay with bad posture.

[Anonymous No.12116625]

[Anonymous No.12116777]

>>12108637
wonder how big "her" clit is

[Anonymous No.12116781]

>>12115046
any nerds know if this character was supposed to be this greasy and off putting, or is this just the actor's natural habitat?

[Anonymous No.12116790]

>>12113726
Notice that in the picture he's at a perfect angle and he's holding the suit closed tight. That's the only way it looks good. Else-wise on muscular dude it just looks like a monkey in a suit.

Muscle guys pull off the dress shirts perfectly, but suit jackets are just not made for the body type.

[Anonymous No.12116798]

>>12116777
You're insecure af that's she's stronger than you lel.

[Anonymous No.12116875]

The Question

What's your single best tip for fat loss?

Paul Carter – Strength and Bodybuilding Coach

Control hunger and increase satiation without blowing your diet, especially on the weekends.

This is the key to sustaining a diet and losing fat. Some people can power through the cravings without caving to them, and some people don't have that kind of willpower. But this is what separates the people who make progress consistently and those who don't.

The weekends are when people struggle the most. Weekdays give us structure, but the weekend often means going out with friends or family functions. This is when you become a dieting casualty. A Saturday and Sunday of overeating can undo the previous five days of being strict on a hypocaloric diet.

Stop the self-sabotage. These tips can help:

Drink diet drinks.They're great at temporarily controlling your appetite. I'm sure someone is going to pipe up referencing some study about artificial sweeteners and insulin, but there was a year-long study done that showed those who used diet drinks in conjunction with their diet lost more weight than those who just drank water. I had Diet Sunkist all the way up to my bodybuilding show and was in the low single-digit body fat range. Somehow it didn't impede my fat loss. Shocker. Zero calories didn't hurt the fat loss. Go figure.Load up on veggies.Veggies fill you up, and you can eat a ton without blowing your diet. You'll never need to check into a fat loss clinic because of your broccoli habit. If you're attending a get-together, bring a vegetable tray that everyone hates and eat it all by yourself. After that, go to the protein sources. This at least gives you a fighting chance at not ingesting 10,000 calories at the neighbor's barbeque.Have a protein shake before leaving the house.This curbs your appetite before you hit a function or eat out and it'll minimize overeating.– Paul Carter

[Anonymous No.12116882]

>>12116798
insecure that i'm a conventionally attractive female? pls

i'm a girl btw ; ^ ))

[Anonymous No.12116887]

>>12116882
He didnt mean anything by it anon maybe he was projecting lol? If I find her sexually attractive, the built female, is that floating more to the androgynous realms?

[Anonymous No.12116904]

Nate Miyaki – Physique and Nutrition Specialist

Track your food intake.

Track your calories and macronutrients the first few weeks of your fat loss phase. Here's why:

Education From a qualitative perspective, you'll identify the highest-level habits you can improve to get the ball of fat rolling in the right direction (off your body). From a quantitative perspective, it'll show you how the typical foods and meals you eat impact your average nutrition numbers. You can then adjust portion sizes in order to hit your target fat loss numbers.Awareness It can show you the difference between "health" foods and "fat loss friendly" foods. Yeah, nuts are healthy, but if you're taking in 1000 extra calories a day by nibbling on them, it'll be difficult to consistently get into that calorie deficit necessary for fat loss.Objectivity and accountability If you aren't losing fat and are only hitting your target numbers 80% of the time, you need to bump that average up. Fat loss requires discipline and consistency.Fine tuning Sometimes subtle shifts are all that's necessary to start the fat loss process, or to keep it progressing. Some people will jump to extremes when it's not necessary. Maybe all you need is to cut your carbs down by 10% to spark some fat loss. By tracking, testing, and assessing, you can do that instead of cutting your calories in half and carbs to zero, then suffering all of the negative metabolic and hormonal consequences of those extremes.

Food tracking isn't something you need to do indefinitely. The whole point is to teach you enough about nutrition so that you can eat more intuitively while still reaching your physique goals. You'll soon know the numbers of your typical meals and will be able to eyeball portion sizes.– Nate Miyaki

[Anonymous No.12116914]

>>12116875
Paul Carter's monologue is discredited when you consider that the artificial sweetener that most diet drinks use is 95% sugar and 5% artificial sweetener. The whole diet drink marketing bullshit is based off of a skirted technicality in FDA regulations.

[Anonymous No.12116950]

TC Luoma – T Nation Editor

Improve your insulin sensitivity, starting with your next meal.

Okay, improving insulin sensitivity might not sound like a tip you can use right away. It sounds like some painstaking process that happens over a long period of time, like getting better at playing violin or hacky sack.

But you really can improve your insulin sensitivity right away, and at the same time coax your body into losing fat. Plus, when you do improve your insulin sensitivity over the long run, it's possible you may not have to ever pay attention to fat loss tips again because you'll have set your body up to stay continually lean, even in the face of future increased calorie intake.

Quite simply, insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.

So do as many of the these insulin-sensitizing things as you can:

Take 2 tablespoons of vinegar before bed and/or use it as a salad dressing.Taking it before a meal can raise post-meal insulin sensitivity by 30 to 40%.Sprinkle 2-3 teaspoons of cinnamon into your breakfast oatmeal.It slows down how fast your food digests and reduces fasting insulin levels.Take 1 teaspoon of psyllium (found in Metamucil) twice a day.Researchers found that using it for 8 weeks reduced all-day blood sugar levels by 11%.

[Anonymous No.12116963]

Christian Thibaudeau – Strength Coach

Do energy systems work (cardio or HIIT) separate from lifting.

Why not put them together? If you do the energy systems work after the lifting workout you risk decreasing muscle growth by inhibiting mTOR via the increase in AMPK from the energy systems work.

Without going into too much complex science, mTOR is the trigger for protein synthesis (muscle growth) while AMPK is increased when you expend a lot of energy, and it can inhibit mTOR. So raising AMPK right after lifting might partially inhibit the muscle growth stimulated by lifting.

If you have no choice but to do both types of exercise in the same workout then you should do loaded energy systems work like sets of farmer's walks, Zercher carries, or pushing the Prowler. The loading will also raise mTOR which might compensate for the increase in AMPK.

So in order of effectiveness:

Do energy systems work in the morning (not totally fasted),and lift in the afternoon or evening if you can train twice per day.Do energy systems work and lifting on separate days.In this case the whole workout would be about energy systems. You'd start with an easy warm-up (like stationary biking 10 minutes) then you'd do a high intensity medley, for example farmer's walk for 60 meters, then 30 seconds rest, then Prowler pushing 60 meters, then 60 seconds rest. Do 4-6 sets and finish with low to moderate intensity steady state cardio for 20-40 minutes.Lift then do loaded energy systems work.Here you'd do sets lasting 30-60 seconds on the farmer's walk, Prowler pushing, rowing ergometer or Assault Bike for example. Do 6-8 sets with a 1:1 work to rest ratio.– Christian Thibaudeau

[Anonymous No.12117043]

sure, I could've talked about a number of important things here:

Stop thinking of food in terms of reward or punishment.Learn to cook and make healthy foods taste good.Get off the "strict diet" vs. "inhaling the buffet" merry-go-round.Stop eating all the things you dang well know are bad for you. (Duh.)

But what do all those things have in common? Ninety percent of the solution is to simply choose better foods and be consistent in the gym. So why do people get overweight and stay that way for years when the common-sense answer is right there? What's the root problem?

Answer? Being a pantywaist. Or as we'll define it here: Lack of self-discipline and self-control. The unwillingness to plan because planning workouts and meals isn't a bowl of fun. The inability to suffer just a little to get a great reward. Aversion to work.

It wasn't too long ago that being tough and mentally strong were considered desirable traits. The last thing a man wanted to be called was a wimp, a weenie, weak, or lazy. Where has that gone? Why do people choose to wallow in their weaknesses instead of overcoming them (which they're very capable of doing)?

"Oh, but Chris, I have a medical condition that makes it hard for me to stay lean and/or work out!"

That can happen. But the strong-willed person adjusts his or her diet to compensate for that back injury, "thyroid problem" or prescription med that's making things harder. It's not easy, but easy is for pantywaists. And pantywaists get tubby waists.

But the excuses pile up anyway:

"I'm an endomorph.""I'm too busy.""I'm broke and don't know where to buy inexpensive, healthy foods because I've never tried.""I don't know how to prepare my own meals because I'm basically an adult toddler."

Yes, in first world societies it's easy to get fat. I did myself back in the day. It's hard to get lean and stay that way. Takes work. Takes planning. Takes discipline and determination.

[Anonymous No.12117055]

>>12116914
>>Paul Carter's monologue is discredited when you consider that the artificial sweetener that most diet drinks use is 95% sugar and 5% artificial sweetener.

you're fucking retarded

don't ever post again

[Anonymous No.12117086]

>>12111328
https://youtu.be/9INO6a3LkWw

[Anonymous No.12117122]

#make/fa/bigagain

[Anonymous No.12117152]

>>12117043
>Stop thinking of food in terms of reward or punishment.Learn to cook and make healthy foods taste good.Get off the "strict diet" vs. "inhaling the buffet" merry-go-round.Stop eating all the things you dang well know are bad for you. (Duh.)
Exactly what I did and (combined with basic lifting at home) I'm happy with my body for the first time in my life.
I don't know why I never thought earlier 'this is bad for me so I probs shouldn't eat it'

[Anonymous No.12117964]

I'm big on volumizing food – eating things that are nutritionally dense and make you feel more satisfied with fewer total calories. A lot of people seem to think this can only be accomplished with salads and high-fiber cruciferous vegetables, but there are a lot of foods (gentler on the digestive tract) that can do the same.

Yes, there's a place for roughage, but I don't recommend volumizing every single meal by turning it into a pile of vegetation. With the popularity of certain diets, many people are discovering that their bodies have a threshold of fibrous veggies. They can only take so much before they start experiencing more drawbacks than benefits.

Squash does have some fiber in it, but it also contains a lot of water and some starch. Many varieties will have a small amount of sugar in them too, but they're so filling that you wouldn't be able to consume enough for it to make a dent in your physique.

It's the perfect carb if you're trying to lose fat without feeling hungry. And it's the perfect carb if you're NOT trying to lose fat but just want a delicious meal. Even the healthiest squash dish can look, taste, and smell like food-porn.

Winter squash varieties are awesome as a soup base or in a thick chili. Butternut is actually great in brownie, cookie, and pie recipes. If you're strapped for time, any squash is delicious grilled. Try acorn squash thinly sliced and baked with a spritz of oil, some salt, and cinnamon; or try itmashed-upin a pot on Thanksgiving. If prepared right, it's as good as mashed potatoes.

The varieties and the ways to prepare squash are pretty much endless, so choose what's in season and learn to cook it in as many ways as possible. Just don't forget the salt.– Dani Shugart

[Anonymous No.12118526]

[Anonymous No.12118574]

>>12113734
>at the library

[Anonymous No.12119767]

[Anonymous No.12119970]

>>12117055
Numbers were slightly off but,
https://en.wikipedia.org/wiki/Splenda#Energy_.28caloric.29_content

I'll quit posting if you quit posting bullshit psuedo-science backed tips from your dumbfuck idols

[Anonymous No.12120016]

>>12119970
Chill Daddy-O, idolize love, evolve. It didnt seem psedo to your mom,! bazzzinga!