hey, this is my first time on /fit/, normally just /lit/ and /lgbt/ for me- don't know shit about keeping healthy and shit
anyway so I am a female, 5'6'', and I went down from 150lbs (I know) to 110lbs in nine months or so. I did this mostly from diet alone, crash dieting by eating c. 600 kcals a day.
I started jogging a bit but really I haven't exercised at all in my life.
So I'm thin now, but toneless and tfw that bart simpson physique, skinny with chubby belly.
I want to get toned but I'm so weak I literally can't even lift a weights bar without anything on it. How do I begin when I'm this weak?
I've been doing more cardio- around an hour a day for the last two-three months to improve general fitness- but will this make me a bit stronger?
tl;dr I went from fat to thin and want to be toned now, but too weak to start
pic on left is like my body, I'm a bit thinner though, but same fat distribution
>"Really, really weak female help"
>Didn't lift weights
>DIDN'T LIFT WEIGHTS
>Didn't read sticky
>"I'm thin now, but toneless"
You retarded? Add 1+1. But w/e, right? You're from /lit/ and you can't even read.
No you didn't. It literally answers every wuestion you asked. How about actually putting an ounce of effort before you make the same god damn thread that gets posted here 50 times a day.
Yea, then insult the entire board because you're a dumbass. Gee, I wonder why everyone hates you?
I read the sticky and everything it suggested was too hard for me.
I thought you people would know but ya don't
Also why do you reply to a thread you think is pointless?
Literally the most unintelligent board, try reading some books.
Squating/Benching/Deadlifting an empty bar is too hard for you? Alternating jogging and walking for 30 minutes is too hard? Putting your height and weight in a calculator looking at what food is before eating is too hard? I'm surprised you remember to breath. Everyone wants to change not everyone is willing.
Define too hard.
Fuck, I hope this is bait.
You start with a bar that a child could lift.
You put weight on it.
You do the lifts.
"Literally can't lift the bar"
Bull. Shit. You can. I watched my mother, a woman who tore her gut giving birth to my brother, lift an unweighted barbell with one hand on holiday. She's 50 years old and never does any heavy exercise. Is the bar heavy to someone of your weight? Sure. You could still swing it around your head unless your muscles are actually damaged, which I'm betting they aren't. So put some effort in, go to the gym, and lift some goddamn weight like everyone else you snowflake
>goes on /lit/ and /lgbt/
>didn't read the sticky
You are perfect just the way you are
You got that? PERFECT.
That being said, just use 5lb dumbbells and do exercises for delts, biceps, triceps, forearms, back, chest, etc. do lots of cardio and abwork as well. Youre a roastie so you should have no problem finding a chad to show you some exercises. You might have to try a few guys though because a lot of our instincts when approached at the gym is to run or ignore you
also, MACHINES. Most machines.have instructions on how to use them on them, if you cant read just watch people use them then copy them
Loliloloolol! This has to be a fucking joke.
>everything is too hard for me
You're literally the most useless human being on earth. You can even squat an empty bar? What are you made of? Pastries? You claim you're from /lit/ as if that means anything, then you clearly demonstrate that you didn't even read the sticky. Fuck off you worthless faggot.
Here's a helpful link: https://www.tumblr.com/tagged/health-at-every-size
>we all haven't read this
Please go back to your shit boards.
If this is actually legit than I would advise you to read the sticky if you havnt noticed already. This may sound counter intuitive but you need to 'bulk' as in put muscle and some extra fat. To look toned you need muscle, to build muscle you need to eat at a surplus, eating at surplus will consequently make you a little fatter but this will out weigh your gains, literally. Once happy with the amount of muscle/strength you have than cut, eating less than maintenence, while trying to keep as much strength and muscle as possible. You will need to cut and bulk in a cycle till u are happy with yourself. This should be a good starting point for you, now go and read the damn sticky!
I'm 5'6", 120lbs. I read through the sticky and started with Strong Lifts. I was able to lift the bar, but if I couldn't, my gym has EX Curl bars (pictured) that start at 20lbs that I could have used instead. Use your head - if you can't squat the bar, then try body weight squats. If those are too easy, do squats holding dumbbells and work your way up to the bar.
What I'd suggest is take a look at your diet and ensure you're getting enough calories and protein. If you're constantly weak and tired, you might be low in iron. If you have medical coverage, ask for a blood test. Don't eat junk food. Eat proper whole foods. No juice, no pop, no take out, no fast food, none of that garbage. Your pot belly will most likely go away with a decent diet.
And free advice: don't ever ask to be "toned". Toned is for dumb cardio bunnies that read Cosmo. If you want muscle definition, you need to lift weights and work your way up to heavy weights. You will not ever look like the spray tanned female body builders by lifting heavy weights. (Unless of course you become incredibly dedicated, watch and weigh everything you eat, take specific supplements and steroids).
Hope that helps.
I laugh everytime I see you posts, I think it's the combination of knowing that you're skinnyfat, you don't know how to properly trip and that your advice is always shit. You should honestly stop posting because you definitely should not be giving advice in your position mang
>I'm so weak I literally can't even lift a weights bar without anything on it
>How do I begin when I'm this weak?
Man you're dumb as shit.
I don't have time for all of your bullshit. All I got out of the sticky is eat less, so I did. I CAN'T pick up the bar like you roid ragers keep saying. None of you understand what it is like to be a weak woman because you're all too busy roiding up and talking about your bench. If any of you would just try to UNDERSTAND what it is like not being able to do the crap you're telling me, maybe you would give me some useful advice.
Eat a lot more. Then do some bodyweight strength stuff, and keep it in the easiest level like standing pushups, assisted pullups and whatever else routine seems ok. That will build some basic strength.
you will probably die from 600cal a day. eat at least double that and as much protein packed into that as possible. if you can't use a 45lb bar then get some lighter dumbells and start with those. it takes years to build muscle so stick with it.
Another one of THESE threads. Same troll skinny weak female/male uses word "toned" and doesn't want to do anything substantial
use the cable machines or dumbbells.
dumbbell chest press with 1kg dumbbells
dumbbell shoulder press with 1kg dumbbells
dumbbell squats with whatever weight dumbbells if you cant do a barbell squat
dumbbell or cable rows with the lightest weight possible (one cable plate or 1 kg dumbbell)
lat pulldowns with the lightest weight possible
You're too weak because of your fucking stupid 600kcal diet. You lost weight but that was a high proportion of muscle, so now your body is weak. And I'm fairly certain that in your mind you wanted to start exercising while keeping this retarded diet lol.
Start eating more. Eat 1500kcal everyday for 2 weeks (good food, and that means it includes carbs, but restrict sugar), then you will magically be able to lift the empty bar.
No good nutritionist will ever tell you, even as a female to eat under 1500kcal, even when cutting.
If you need less, it means you fucked up by slowing your organism down by eating not enough, which raises your body energy efficiency (yes it's a bad thing) and by doing too much LISS cardio.
If you want to keep doing cardio, do some HIIT instead. Eat. More. Start lifting.
>but I read the sticky
What about google. You're in a highly populated demographic of stupid women who read what fad diet to do in a magazine, I'm sure you would have found many people with the same problem than you if you had googled a little.
To get "toned" saitama scheme can work, all bodyweight.
>HEY I'M A GUUUURL AND I'M GAAAAY
>Get told to read the fucking sticky which contains all the information that you'd need
>BOO, YOU GUYS ARE MEAN HOMPOPHOBES AND SEXISTS, FOR I'M A SPECIAL AND UNIQUE