Archived threads in /fit/ - Fitness - 358. page

3. Be consistent when you go to bed. If you wake up and go to sleep at different times every day it'll fuck up your sleep cycle, so pick a bedtime and stick to it
>Bedtime: 11pm, Wakeup: around 7am
>Bedtime:12am, Wakeup: around 8am
>Bedtime:1am, Wakeup: around 9am
these are just guides, as your body might need more or less sleep, but if you have shit in the morning you can use this as a guide for a good bedtime.
>but muh work schedule
pick the earliest time as your standard
if you work a nightshift you shouldn't

4. Temperature: you sleep best when it's cooler, around 65-70 F (18-21 C for eurocucks) so don't crank the heat in your room or use some bedwarmer shit.
If you live somewhere its always hot as fuck, get some fans and sleep naked, it'll help keep you cooler.

5. Never lay in your bed, except to sleep or fuck. You want to associate your bed with just those two things, so no reading, shiposting, or fucking around on your phone in your bed.

Do this and you'll sleep better

Sources:
Stevenson, S. (2014) Sleep Smarter
Fonken, L.K. & Nelson, R.J. (2014) The effects of light at night on circadian clocks and metabolism

can i go to bed and wake up at certain times monday through friday and have a different schedule for the weekend?

>>42747420
If you wanna party and shit on the weekends and not be the loser that goes to bed at 11, you can, but you should still try to wake up at the same time you do mon-fri
it'll suck, but you need to be consistent if you can

squat is a compound exercise thus requires more overall strength and balance between various joints and muscles. leg press is just working your quads and glutes in isolation.

I've seen dudes who load up the leg press with 3pl8 but can't hit depth on a squat with 1pl8. just do both to make sure you have core and leg strength

Is there any reason to do leg presses instead of squats?

Yes, being a cunt that doesn't want to have legs the easiest and most effective way.

>>42747370
Both are good, squats are better. I used to lift a shitload on the leg press and do the stack on leg extensions. My legs were okay but when I switched over to having a home gym and now squats are the only leg exercise I do, my legs are significantly bigger and better looking and I never squat over 315 because of back issues.

Squats are tough and they wear you out because they work your entire body. With leg press you just sit there and push weight away from you with your legs. It's fine to skip squats because you don't like them, but you will get better results from squats.

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>>42747269
I'll start

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>>42747283

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>>42747307

>>42747207
Just be vegetarian. Vegan is too hard due the difficulty in finding foods that don't have some dairy or egg product in them.

>Avoid meat.
>Avoid drinking or eating dairy products.
>Avoid eggs.

But, don't worry about the added dairy and egg in products like bread and pasta. You'll go crazy trying to keep track.

They eat 40 pounds of food a day.

>>42747282
They also weigh 400 lbs.

earrings are a surefire way of spotting a fag

>>42747210
hey grandpa, the 1940's called and they want you back

>>42747180
I can but it's a shitty balkan beard where it's mostly a neck-beard and not a lot of fuzz on the cheeks.

i'm also too embarrassed to tell that guy don't have the money for his help. He had even said I would get a discount for it.
This means i can't just go to him and ak for help. He already told me that I should use the machines.

At this point just assume the gym has all the machines in the world and if they don't I'll just say.

Okay no

Please reply to this so I know you'll actually take this advice

I'm a physical therapist and I can give you a general protocol for fixing your issue of daily stretching and light weight work to work muscles around the scapula

On mobile so ignore typos or shorthand (if I say strengthen scapula or something similar, I mean scapular muscles, obviously not the bone, etc)

>>42747252
OP here. What advice can you give? I read that for scapular i need to stretch to fix before I strengthen to prevent/protect.

>>42747094
just fucking kys fag.

>>42747094
>smoking filtered cigarettes
What are you 12 years old?

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Man, I wanna start smoking to be cool and fit in instead of being a friendless nerd. Will Marlboro help me achieve this?

>>>/biz/
Stop spending money on things you don't need, buy crypto.

>>42746996
Study

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>>42747007
buy shitcoins backed by monopoly money

wonder who could be behind this post

>>42746830
are you a vampire anon?

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It's because you're a pale skinned white boy, shaved chimp. You belong in a cave.

>>42746844
>>42746892
Actually I'm Dominican so fuck off

>>42746802
Totally, anon. Go for it.

>>42746802

who is she?

>>42746802
Please be real

>>42746795
>machines are better cause I can set it to 150 instead of using 1 plate

>>42746795
>Give me ONE (1) reason why i should go back to using a bench
barbell hipthrust probably allows for more glute activation than the barbell glute bridge

>>42746795
you realize you can just set the spotter pin to a different height and put your feet on the bench and work exclusively on lockout

>>42746760
She is pretty bangin bra

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amy hay

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>>42746843
I know bro. I'm 32 and I'm getting 20 year old pussy

Hillary Clinton is a hotsauce gal, and look at her.

http://www.salon.com/2016/04/18/hillarys_hot_sauce_long_con_if_clinton_is_pandering_with_this_latest_food_revelation_its_the_most_impressive_suck_up_ever/

Pls don't eat hotsauce my friend.

I have no idea if it's good for you, but most are relatively low calorie sauces compared to shit like ketchup and can turn 'bland' foods into much better versions of that food with just a few drops of hot sauce.

Much rather eat tuna blended with a squirt of sriacha than out of the can.

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>>42746776
this is true, however koreans also eat tons of hot sauce w/ their foods and look how they turn out? (albeit with plastic surgery but still you can only polish a turd so much...)

why? so we can whine about how shitty it is? grow up faggot, shave your head and stop obsessing over your looks like a woman you fucking beta

My mother is balding hard at 63. Makes me want to cry when I see her, seeing how shitty it makes her feel.

>>42747411
>63
fuck you and fuck your mom. try balding when you're a teenager, like myself. Women have it too easy, dont you dare fucking complain.

Lack of visual acuity is the sign of the beta. Thousands of years ago before the invention of the eyeglass men needed to see in order to hunt and provide for the tribe.

>>42746782
thousands of years ago eyes didnt get fucked up in puberty / growth stages because of adapting to the new environment of TV and PC.

Yes its beta to even do those things but adaption is a hall mark of the beautiful nature of our bodies to adapt to new environments and survive.

>>42746903
You wear glasses to see the PC, Chad gets pussy as far as the eye can see.