fitness
We are not a crisis service. We can't guarantee an immediate response. This does not mean no one cares. If you need to talk to someone at once, you may want to take a look at this directory of Hotline Numbers.
Rules
- Absolutely no fat-shaming, skinny-shaming, or shape-shaming.
- Be positive about people’s bodies but don’t be fetishistic.
- Don’t shame or disparage people for their fitness level.
- Do not offer unsolicited criticism.
- If you post a selfie, make special care that identifying marks are removed.
- No doomposting about your body.
Quotes
A fascist worked out today, did you?
“I’m an ardent believer in equality, and being in the Communist Party is a way to spread this form of socialism and freedom for all the people”-Jeff Monson
“Every worker sportsman must be a soldier of the revolution”-Spartakiad
Resources
Beginner's Health and Fitness Guide: https://liamrosen.com/fitness.html
Databases for lifts/muscles:
Flexibility:
The R*ddit Wiki:
TDEE Calculator:
Please be aware that this calculator will ask if you're male or female
Other cool shit:
How to make your own foam roller
Athletes guide to foam rolling
WIP Schedule
Friday: Weekly check-in. Discuss what went right and wrong in terms of goals from last week
Saturday: Declaration of goals+community focus. What tangible, numerical goals are you going for? Don't know? We have ideas!
Sunday: Gals and enby pals take center stage
Monday: Meme Monday
Tuesday: Toot Your Horn Tuesday. Brag about what you've done, how good your progress is, who's making googly eyes at you, etc.
Wednesday: Wing Chun Wednesday. All about martial arts
Thursday: Nutrition. What's been bothering you about nutrition? Maybe we get some comrades from c/food to see if we can't get you where you're trying to go.
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If you have no prior experience in weightlifting, starting a beginner program like Stronglifts 5x5 is a good way to gain muscle quickly. Weightlifting technique is important to prevent injury, so watch some youtube videos on the basic lifts (squat, bench press, deadlift, military press, and Pendlay row) so you can keep your vertebrae in place.
In terms of food, start weighing what you eat and try to track your carbs and fat. To gain muscle you'll want to get at least 120 g protein a day and to avoid gaining too much weight you want to keep protein as a fairly high proportion of calories, 25% at minimum and ideally around 30. Carbs should be 40-50% with the remainder as fat - carbs will be what enable you to recover quickly after your lifts. You may need to increase calories - 120 g protein @ 4 kcal/g @ 25% of your diet is 1920/day, while you might want upwards of 2500 (150 g protein) on your lift days and 2000 on your off days. If you enjoy it, throw in some light to moderate cardio in your off days and then wait for the gains to roll in.
The hardest part of building lean muscle is making sure you're getting protein from comparatively low calorie sources, otherwise you go over your calorie requirements and start adding fat as well.