My friend was fat and he has abs now

The transformation happened very quickly

(Within one month)

The app he used was called "Home Workout"

Its logo is a guy doing push ups in a red background

It has many training plans, and you can exercise your abs, your chest, your back, your legs, etc

I haven't used it, since I don't need it, but as I said before, my friend got fit in one to two months, and it was very effective

Now, about time, to do your daily exercises in that app you need 20-30 minutes

Peobably 20

There are also some days that you won't exercise your body

You will just rest

You'd better not skip these days, your body needs to rest

And you'd also better not exercise twice in a day, just because you want the results as quickly as possible

If you do not follow the plan, you will not get a good result

@Yeetus

There is no such thing as a good quick result ^ If you say cut calories brutally and then work like hell you will get abs, BUT, you will also lose a substantial amount of muscle. The way to go about it is in the thinking of a slow burn, so as you lose fat you are building muscle. There comes a point you will platau, however this platau is your genetic set body fat %

unless you reduce calories or increse work then you wont burn more and remain at this set point

Be aware that diets will not help you form abs. You need a big amount of protein to form a 6-pack

Yes

True, the issue is the quality of the six pack, hell a 4 pack can look manly, or like a true warrior, but it really depends on personal composition

I weighed 200 lbs at my fittest.

Mainly due to Muscle.

you can get say a six pack through diet alone, but youll look like you escaped the gas chambers

rather than someone who worked out.

^

i still need to burn some 5-6 pounds of fat to be properly lean, i have so much left over fat deposites on my abs from the past 3 years that I should be right now with a 4 pack but i just never burned that fat on my abs.

You can see my serratus anterior when i flex

To meassure your bodyfat you can use online bodyfat calculators

They might not be completely accurate, but you can try

the obliques are someowhat visible, but my abs are just covered, same with my kidneys still, other than tha tim lean, also DO NOT EAT chicken breast

it contains estrogens and will give you fat deposites on your pecks

ive been fighting that shit for years now

True.

It doesnt look bad but when i get a jab there i can feel it

the fat, its disgusting and fucking hell, a kid at 16 isnt aware

Be also aware that to have a fit body, you need to exercise your arms and chest to make your abs look good

Your back as well

Otherwise you will look skinny

generally working abs is kind of paradoxical, any excercise you do that involves the whole body, explosive or otherwise, lifting such as squats as well, work the abs. Intrabdominal pressure is a major factor in these or simply they imply twisting motions

employ'

A very important exercise that you need to focus on to have some good abs is plank

Also to train abs themselves you eed to engage in static excercises rather than dynamic, since the abs are a muscle that is low fatigue

plank or hollow body, i like hollo body holds more.

Plank will help you form your abs much faster

Hollow too

its IMo a more advanced plank, you can do V sits as well so tension + increase tension back to tension

All these ain't easy for a guy that just started exercising

But you can try

This reaction bot is pissing me off

I mean hmmm, swimming is also excellent for an initial fat burning and gets you stronger overall but that depends on if you can swim

at a semi competent level

Yeah, but he said he ain't got enough time for sports

otherwise youll spend 50% of the time trying not to pass out from exhaustion and hypoxia in the middle of the lane

Like, these 20 mins daily, are very effective

And you will probably get a good result

Thank you @Koninos

Your welcome

Id say not even 20, a solid 15 is excellent

or well 20, you are right

5 min warm up, and 1 min breaks between sets will eventually make it 20

Good luck @Yeetus

i just got spooked

Good luck, yeah

Well I'm pretty skinny but I'm hoping it'll tone my body a little

:L

gotta start that grind of going to the gym and drinking protein after

Gym wasn't effective for me.

then you didn't try hard enough

try doing harder workouts

the gym is really something that you can only do if 1) you have money 2) weights increase strength but reduce functional capacity, basically you stiffen up unless you do a lot of supplumentary work 3) It builds muscle, burns fat, however the results can be assymetrical

basically id never recommend weights as the go to for people just starting, id rather see them start with some form of calisthenics or gymnastics and then move to weights

its a more stable progression and less prone to any and all fuck ups.

:l

i had people teach me

how to do some of the things

like benching, dead lifts

thats why you use low weight to start your form

but when working with arms you dont need weight

it works when it burns

haha I mean the issue is assymetry

its really easy to get especially when you are starting

Yo how to make money in Tibet

Leave tibet

Good point

After I get out of college, I've thought about infiltrating some lefty groups in my area to learn more about them. What do you guys think?

Not like, antifa or anything

An actual organization

Yes

Do what Hitler essentially did

And then become Bluepilled

100%

@The Big Oof do it

know thy enemy

On a side note, this is pretty dandy

Read SIEGE

no

Why not?

The crazy bitch pyramid scale? @Spookaswa

cus it gay

i partially paralyzed my 4th and 5th digit extensors from training yesterday

day 1 of martial arts

and fucking hell

itll come back within a few days however the weakness is evident

ergo from now on push ups on fist to strengthen wrists

@Bogatyr Bogumir Rest in peace

How do I get away with capitalism in China

@Bolshevik Eliminator china is state capitaist already

Communist government

^

autistically sell them something they want that is not literally dangerous to their health

Not even state capitalist

Just a capitalist market with an authoritarian gov

Nazcap gang

its called natcap

WHY THE FUCK IS THE BOT RESPONDING WITH EMOJIS

spooky

scary

creepy

Big Spook

Man I've been going to the gym for like an hour a day and I'm starting to eat like a shit ton of food. I never ate an entire bag of pasta in one massive bowl before.

based

@Lem the perks of BiG metabolism

k

eat McDonalds daily and watch cable TV at least 6 hours per day

sort of a serious and personal question but i was wondering how can i trust in God or make the process easier?

@JogaFlame Pray to him in time of need, be in in public or private. Remember you cannot *ask* him to do something for you, he owes you nothing, you owe him everything, keep this in mind. Be humble and thankful for whatever outcome occurs, even if it's bad. Overtime you will notice he answers you within minutes indirectly, you'll randomly tune in to a radio, or a movie, or someone's consversation that answers your prayer. This'll happen too often to be coincidenctal.

Thank you man. @Doctor Anon

bullshit, there's no god

@Koninos There is a god. 3pac is our lord and savior, blasphemer.

No

hoot ass bitch

No

How to do self improvement

1. Read

2. Siege

3. Faggot

Siege is fucking gay

Seigefags be gone

Wow

You actually took me seriously

Read Siege

the fuck is siege?

read siege

kapkan

@SilverLining SEIGE is the highest piece of art created in the last century. Actually, to compare it to art is to undermine it. Listen to that fish right there, it is wise.

Oh my god

ReaD seiGe

Help me become
• less toxic
• control my anger
• respect people more

(I don't really think I can change, and I wouldn't say I don't like my personality at the moment, but I'd like to fix some things.)

@Koninos I have issues with the 2nd and 3rd

Oof.

for the 3rd

just realize that everyone's

like you

a person

their own experiences and environment lead to them forming their beliefs

their motives

their goals

though probably differing from yours, they believe they're just as right

the problem is that whoever dos not respect me is going to face the bad side of myself

@Koninos I dont see how thats a bad thing. Its better to be a distasteful person but strong than tasteful popular and weak.

Oof.

@Bogatyr Bogumir <:this:487682424562647060>

Wood or gas grill

And what type of wood is best if wood

Scandinavian Wood

IKEA for the win

When it comes to grills idk, oive done some wood grilling and it was fun, we usually use what wood we had at hand, so pine and birch (birch tends to produce much less smoke) alternatively we also used coals. But its more tedious and generally needs more work however the food tastes better IMO. Gas is easy to set up, and I think will run yu more money for gas in the end. + MUH ECOLOGY

Just go to IKEA, get some wooden chairs and burn them

Easy

most expensive and best solution

remove the swedish cuckery from your nation, one piece of furniture at a time

^

@Da_Fish stop pinging me commie sucker

Help me remove my Liberal habbits off me

send them off to isengard

@Koninos my advice is to get a grip tbh

You sound like a person with African heritage blaming all their shortcomings on their genetics

Like if you're a liberal that's probably because it makes most sense to you

Me?

Yep

No. I'm not a complete liberal tbh, but I prefer liberalism from conservatism

And I am also an environmentalist.

And you want those ideologies removed from you?

Yes

I mean

Why?

I want someone to convince me that Conservatism is good

Because

Nothing is objectively good and those that tell you their views are right just don't look at the others hard enough

I want to see myself passing through many stages, and onserving them. And when the time comes I could finally see which is the ideal ideollogy for me

Everyone I know who's done that (myself included) has realised that where you stand is irrelevant

Politics is all situational

If you have a migrant crisis in the UK then maybe it's time for UKIP, if you're having too much race related discrimination then elect a president who can sort that out

It's like how the British only voted Churchill in during the war and then voted for other people

The whole idea of saying you stand in a certain place is just not very clever

People have views all over the spectrum

The position given by compasses is an amalgamation of those views

People aren't black and white

stop playing video games, video games are fucking gay and are ruining your fucking life and you don't even know it

they're manufactured to make you feel like you're doing something good for yourself. they tickle your reward system and make you feel accomplished. that's why they make money, and they design them specifically to do this.

stop playing videogames, put that time into developing a skill that you enjoy.

if you play more than 2 hours of video games a week on average, you're a lib tbh

^ lol decently true, generally kids can play some games i dont mind. However when you realize that everything being done in video games can be trained for and achieved IRL then you realize how much enjoyment games suck out of your life.

But there are games worth playing, usually PG style games with stories to them that only have X hours of gameplay, because at least there is something genuinly intellectual and stimulating in them.

Also anyone know where i can find some decent tutorials to teach me how to code C# properly in unity, alongside learning to problem solve? Issue is I can read code fairly well, understand the logic behind it but I cant at all problem solve well.

(Additionally anyone know a server on discord on online a site where i can post my writing to get some feedback?)

The only way to learn how to problem solve is to set up projects and accomplish them

'How to Solve it' by Polya is a good book to read but honestly it tells you what you already know on some level

Ill look into it. I might invest in Udemy...

Stay more outside, know the world, dont just stay on this PC and play 10 hours of Assassin's Creed 1.

>Altair

Alright first of all it's Altaïr

Oof

Dude I can't wait to train for bank heists.

In all seriousness, videogames can indeed hijack your dopamine reward system, same with porn. It's all the same shit in the end. If it's hard to cut back, start working out as a substitute for the time you would play videogames.

We're all drug addicts in the end

No

We're all life addicts.

We're all

Nutting addicts

If not, you're weird

I'm gay

https://youtu.be/SyZ0Tgpp1Cw

@Doctor Anon

?

The more I learn the more I see evil in supposed places of good

They are trying to remove god from us

As it says in the book of revelation

why is that in self improvement tho?

^

i got injured 4 weeks ago

flew off bike

and now my fucking damage is probably infected or some shit

and obv socialist sweden cant help me

@Muhammad Al-Tajir Praise to allah.

Tsk tsk.

flew off bike

superman

need to go back to boxing

There's something called medical assistance if you didn't know that.

@Koninos not in socialist sweden

Where are you?

sweden

im not gonna tell my city fuck off

lmao

@Muhammad Al-Tajir Ive got some medical training under my belt i might be able to advise what to do

i can send pic

hold on

oh shi got plaster already

for like 1 month