Ladies Gym Thread - Don't skip arm days.

[Sneaky lurker]

5 sets of washing the dishes
2 reps of vehicular manslaughter ( 15 years rest)

 

[NoReturn]

Us ITT

Pretty much goals.

Prioritize protein. You don't gotta proteinmax, but try to hit your target every day.
If you want to up the difficulty level, make sure you're getting all your amino acids, too. Not all protein is the same. There are calculators you can use:


It's not hard to get them all, but protein synthesis follows Liebig's Law of the Minimum, so what you actually use is limited to what you have the least of.

 

[Blue Gem Kosher Queen]

Focus on meats and vegetables, some carb, but not too much, like rice, and good fats like olive oil and butter, but just watch how much because fats are still high in calories, but fats are good for hormones and brain function. I'll add low calorie volume foods to my meals, like mixing cauliflower rice and rice, or adding lettuce, because then I can add a bit more meat for the extra protein intake. I'll also mix Plain Greek yogurt and Oikos protein yogurt (I like the vanilla flavor) and add some type of fruit like blueberries for breakfast or as a snack/dessert. I also weigh everything with a food scale in grams and log it in my food app, honestly has help tremendously in losing weight.

About my grocery list for my plan and I'm tackling this for hormones and brain function too, along with a supplements stack. Alright, going to share my idea and you guys let me know what you think.

So I found this guy in YouTube while doing my usual watching food shorts before having lunch and then saw this video:

And the thing is that while this exact recipe wouldn't vibe with me (the guy has been chronicling his cooking philosophy to reducing body fat on men) the macros interested me enough to try and tweak it. Here's the stuff I got so far:

1. The Asian market stuff (enoki, oyster king, konjac noodles) aren't strictly necessary or replaceable (nappa for green cabbage). The only international aisle item that is essential would be miso, which I easily found at Walmart.
2. To prevent palate fatigue, salmon for lower body days and chicken for upper body days. Eggs optional but likely considering I want to try fasting for dementia scares. If I can eat half the chanko that means I got meal prep for two consecutive days.
3. Add rice and sweet potato also in rotation.
4. Add carrot, sesame seeds and oil, avocado and tofu. This is my wellness layer.

I got a support system with sweet grits, eggs and spinach, sunflower butter and tempeh bars. The idea is to eventually produce myself as much of my ingredients and food as possible.

 

[NoReturn]

So I found this guy in YouTube while doing my usual watching food shorts before having lunch and then saw this video:
https://youtube.com/watch?v=ZvlEZcs-KYs

Can't see. What's the channel/title?

1. The Asian market stuff (enoki, oyster king, konjac noodles) aren't strictly necessary or replaceable (nappa for green cabbage).

If you put enoki and oyster mushrooms in sunlight, they make extra vitamin d, same as any other mushroom. Throw them in the sun for 15 minutes before you cook them and the ergosterol converts into d2.

3. Add rice and sweet potato also in rotation.

If you wash rice before cooking, you remove the extra starch and that lowers the glycemic index. You can lower it more by adding a fat when cooking.
Also, rice left to sit overnight and get cold has an ever lower glycemic index because the digestible starches turn into resistant starch.
If you eat sweet potato with butter, you'll absorb more vitamin k.

4. Add carrot

+ animal fat = more vitamin A and K absorption

spinach

Cooked spinach > fresh
Cooking breaks down the oxalates which would otherwise bind to iron, calcium, and magnesium. Oxlates gone = more minerals absorbed.
Even blanching is better than eating them raw.

 

[Lord Sillynipples]

I am bumping an old thread here but I don't wanna use reddit and the main fitness thread would probably not be as well suited for me since it's more for men; anyone have advice on how to become less skinnyfat? I have a 22 BMI, I look thin with clothes on but I have a high body fat percentage mainly around the waist and hips with no muscle to speak of from being a lazy nigger.

I heard it's actually better to gain muscle first rather than lose fat alone, or you end up looking like an anachan. I don't wanna be too bulky either. I'm completely new to this, in the past I walked everywhere so I stayed in shape easily, and never really had to go to the gym or anything. But my lifestyle has gotten way more sedentary in recent years. I figure it's easier to learn better habits now when I'm still in my 20s than when I'm old, I used to be overweight as a teen and lost all of it in my early 20s but I have put on half of it again over the past 2 years once I started driving everywhere, such is life in burgerland

 

[NoReturn]

I heard it's actually better to gain muscle first rather than lose fat alone, or you end up looking like an anachan.

Don't focus on either/or. The kids these days call it "body recomp", but it just means "get active, eat better". You will build muscle and lose fat at the same time if you just stay decently active and build some muscle mass.

I don't know how far back itt you're looked so far, but just as a reminder: If you have muscle, it raises your BMR, so you'll burn more calories just existing compared to someone with less muscle mass at the same weight.

I don't wanna be too bulky either.

Highly unlikely to happen. It's about twice as difficult for us to build muscle compared to men, it takes a lot of effort and hard work to get to the point where you'll look bulky. It doesn't happen by accident, and you'll be able to track where your body is going pretty easily if you pay attention to how your clothes fit vs numbers on the scale.

I'm completely new to this, in the past I walked everywhere so I stayed in shape easily, and never really had to go to the gym or anything. But my lifestyle has gotten way more sedentary in recent years. I figure it's easier to learn better habits now when I'm still in my 20s than when I'm old, I used to be overweight as a teen and lost all of it in my early 20s but I have put on half of it again over the past 2 years once I started driving everywhere, such is life in burgerland

What are your options for activities and what is your environment like? Is there a gym near you that you can attend and that's in your budget?

 

[Lord Sillynipples]

Highly unlikely to happen. It's about twice as difficult for us to build muscle compared to men, it takes a lot of effort and hard work to get to the point where you'll look bulky. It doesn't happen by accident, and you'll be able to track where your body is going pretty easily if you pay attention to how your clothes fit vs numbers on the scale.


What are your options for activities and what is your environment like? Is there a gym near you that you can attend and that's in your budget?

Thanks for the help. Right now I work a sedentary job compared to my old one that was pretty active. I actually have a gym in my apartment complex that I can use for free which is nice, so there's no excuse for not going tbh. There's also places to walk but I live in the south so doing any sort of exercise outside right now is like hell on earth. Swimming is also an option that I enjoy but I'm not sure how much that actually helps.

 

[Greedy Fly]

Swimming is also an option that I enjoy but I'm not sure how much that actually helps.

Swimming is cardio, and everyone should have a go-to cardio exercise that they like, because building a healthy heart and lungs is as vital as building healthy muscle and bones. Swimming is especially nice because it'll build some muscle too, though it's inefficient compared to regular weight lifting.

Cardio doesn't do much for weight loss. Instead, like @NoReturn said, build muscle > increases your BMR (basal metabolic rate) > passively burn more energy all day.

 

[Fishnumm]

hell yeah women

workin' out is twu

 

[soryu2electricboogaloo]

Muscle building is easier when you're chonkers. When you start losing weight, the muscle also starts to go too. Especially in the upper body. I'm tired of having to target my chest, triceps, shoulders biceps, etc... I even lost some grip strength and that's really affecting my ability to shoot a gun with precision. I've lost about 30 lbs in the span of a year, and I still feel weak. I had a personal goal to do a single pull up by the end of last year and I still can't do one. I'm kind of wondering if I should hit the goal weight I want to be at first, I have 15 more lbs I want to lose, then hyperfocus on the muscle? But there's the knowing that if I build muscle I can still eat more. I don't want to starve.

 

[NoReturn]

Thanks for the help. Right now I work a sedentary job compared to my old one that was pretty active. I actually have a gym in my apartment complex that I can use for free which is nice, so there's no excuse for not going tbh. There's also places to walk but I live in the south so doing any sort of exercise outside right now is like hell on earth. Swimming is also an option that I enjoy but I'm not sure how much that actually helps.

I promise this isn't me shitposting: Arnold Schwarzenegger's 1983 "Total Body Workout" is all exercises you can do it all in an apartment-gym or home-gym with minimal/no equipment.
It looks like the Spotify link was taken down, so here's a youtube playlist instead:

Arnold Schwarzenegger's Total Body Workout

https://youtube.com/playlist?list=PLTZgEk-BeU-hPFUXTH5OvXB32vVS8uoMU

Single video version: https://www.youtube.com/watch?v=LBd9Pj6R2Ns

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"Hai this is Ahnold"