/fit/ help me transform please. I'm not looking to get more

>get more attractive
>lot of stamina
so which one is it

for stamina literally just jog 20 minutes at 5mph, then increase speed, for weight loss just eat less

>>42160015
Fucking hell do you even know how to read? He stated pretty clearly that he doesn't care about being more attractive
Also OP, it has been proven that HIIT (ie. Sprints rather than long distances) are more efficient at building stamina. Obviously you should do a mix of both, but sprints have a lot of advantages over jogging, like building stronger legs and explosivity etc.

>>42160320
Noted, does running longer than 20 minutes, like an hour say(with brakes in between), help? Also should i drink water and eat before or after, and what would you recommend i eat?

>>42160392
Well it can certainly be useful too, although an hour might be overkill unless you're planning to run semi-marathons. As to what to eat, desu even if your goal is not to build muscle, a typical diet of lean meats, veggies, fruits, beans and other unprocessed foods can only do you good. Try to wait until digestion is complete before going for a run (or any other physical activity really) otherwise you'll feel slow and lethargic. Finally, if losing weight is one of your goals, look up Intermittent Fasting, it has its reputation around here, and is honestly the most simple diet plan to follow.

>>42160451
I lose and gain weight like a fucking bear in hibernation, I have a weird eating habit where I either eat everything I get my hands on, or I eat almost nothing, and I get 5-8 kgs change cycles.
I was thinking of waking up in the morning to run, but I wasn't sure if I needed breakfast for energy, or if it would ve wore me down.
Thanks for the input anon.