How does one shed the doomer bod like pic rel

pushups for chest, knee raises+situps for abs, low intensity cardio for fat

>>81530111
>knee raises+situps for abs
Are you sure about that, chief?
Because every single fitness influencer worth his salt will tell you that it's entirely diet.

>>81530126
sure, if you want to lose fat only

>>81529204 (OP)
Go to Walmart and go to the ice cream section and get a 12 pack of those single serve Blue Bell vanilla ice cream with chocolate syrup swirl. And then get some caramel syrup like the Ghirardelli stuff that's usually at the end of the aisle. And then go over to the bakery section and get one of those packages of Brownie Bite squares. I always get turtle but it's not nearly enough caramel on it so that's why I get the Ghirardelli stuff. So what you want to do is give the ice cream a tiny bit of softening if you have already had it in your freezer for a while and it's Stone cold. 5 Seconds usually does it for me. The Bounty bite put on a plate and microwave for 11 seconds. Got the refrigerate the caramel after opening so the very first time you don't need to microwave it but after it's been Stone cold, it's good to microwave for about 20 seconds. And then you smush the brownie onto the top of the ice cream covering it like a top. Swirl a bunch of caramel on top of that, and now you have a decadent turtle sunday. And all of those products are the premium products to purchase. Not the crappy great value brand, the Blue Bell or I think it's blue bell. The good syrup. And Walmart already has great brownies. It's just always good to remember to warm them up for about 10 seconds or so to eat them because they taste the best. I go an extra second to get him a little hotter for this treat. But I recommend having three or four in a row

>>81530167
>sure, if you want to lose fat only
That's the only way to have abs that show, being at a low enough body fat percentage, an workouts don't do anything.

>>81529204 (OP)
Let me see your cock? It's beautiful

>>81530701
Such a bullshit take. Your abs need training like any other muscle

>>81530741
It's not bullshit, there's no reason to do the ab workouts you mentioned, visible abs are purely a result of body fat percentage which is only achieved through weight loss aka diet.

>>81530111
>>81530126
YOU GUYS ARE BOTH FUCKING RETARDS NO OFFENSE BUT ID LIKE TO CAVE YOUR SKULLS IN AND EAT YOUR BRAINS
>>81529204 (OP)
HERES WHAT TO DO:
>GET "MYFITNESSPAL", START TRACKIKG YUOR CALORIES, EAT AT EITHER MAINTENANCE OR 300-500 CALORIES BELOW, AND START LIFTING.
>SOMETHING LIKE A SIMPLE PPL ROUTINE IS GOOD. JEFF NIPPARD HAS A GOOD BEGINNERS' PROGRAM AS WELL WHICH YOU CAN FIND EASILY.
>DO CARDIO FOR THE HEALTH BENEFITS BUT DON'T EXPECT IT TO MAKE A HUGE DENT IN WEIGHT LOSS ITSELF.
>EAT ABOUT 1G OF PROTEIN PER POUND OF BODYWEIGHT AND MAKE SURE TO GET 7-9 HRS OF SLEEP PER NIGHT
>ACTUALLY STAY CONSISTENT BECAUSE IT'LL BE A LONG TIME BEFORE YOU GET REALLY TANGIBLE DIFFERENCES
>YES YOU CAN ONLY SEE ABS AT LOW BODY FAT PERCENTAGES, NO IT ISNT A WASTE TO STILL THROW IN A FEW SETS OF CORE EXERCISES.

>>81530788
>ID LIKE TO CAVE YOUR SKULLS IN AND EAT YOUR BRAINS
I would destroy you, stupid Bardock retard poster.
Post your address, pussy.

>>81530782
>visible abs are purely a result of body fat
No, because training get them hypertrophic like any other muscle. It's a sum of the two. Low body fat won't do shit if your abs are flaccid and underdeveloped.
That's why holocaust survivors weren't packing any. You're dumb as fuck.

>>81530830
>That's why holocaust survivors weren't packing any. You're dumb as fuck
That's because they were starving, starvation will make the body target muscle to keep you alive.
If you want evidence of how abs are just naturally present in people with low BMI you can just look at skinny people within our current society instead of reaching, fucking retard.

>>81530819
IT'S TURLES, FAGGOT.

THOUGH YOUR DISAPPROVAL WILL BE FILED IN THE "OPINIONS FROM PEOPLE WHO ARE WEAKER THAN ME" PILE.

>>81530701
depends how much you want them to show, you can have visible abs at 15% just not as visible as if it was 8%

>>81530782
>weight loss aka diet.
>Implying weight loss isn't diet + exercise
Dumb

>>81530840
I'm looking right now, still no abs. You can verify that yourself by observing any time lapse transformation of any lanklet on yt who is skin and bones, no abs, until they pack some

>>81530852
>Implying weight loss isn't diet + exercise
I wish that were true, but it's honestly mostly diet, gaining muscle helps because they require more energy and will burn more calories, but working out on its own isn't enough, it's mostly diet.

>>81530788
>>DO CARDIO FOR THE HEALTH BENEFITS BUT DON'T EXPECT IT TO MAKE A HUGE DENT IN WEIGHT LOSS ITSELF.
thats not how it works numbnuts

>>81530864
>mostly diet
Completely untrue. Losing weight by caloric deficit alone will make you lose muscle mass and lose your shape. It's also much slower.
Anaerobic exercise is essential for proper lipolysis. Losing weight is directly tied to exercising. You just sound like a fatty slob.

>>81529204 (OP)
put down the fork and the beer, chogan

>>81530875
THAT IS EXACTLY HOW IT WORKS YOU FUCKING DUMBASS. YOU CAN'T DO CARDIO AND EXPECT TO OUTRUN DOG SHIT EATING HABITS YOU FUCKING MONGOLOID. YOU NEED TO ACTUALLY MANAGE YOUR FUCKING EATING.

CARDIO IS GOOD FOR THE BENEFITS BUT YOU'RE RETARDED IF YOU THINK IT MAKES A DIFFERENCE WITHOUT ACTUALLY MANAGING EATING HABITS. WHERE DO YOU LIVE I WANT TO COME TO YOUR HOUSE AND BUTCHER YOU INTO A FINE SELECTION OF FRESH CUT MEATS YOU FUCKING SUBHUMAN CATTLE.

>>81530899
you'll lose fat (w/o much muscle mass) doing a light 3-day split and eating in a caloric deficit 7 days a week. it is mostly diet, you fucking retard.

>>81529204 (OP)
With a little bit of muscle that build is pretty hot.

>>81530920
>you'll lose fat (w/o much muscle mass) doing a light 3-day split and eating in a caloric deficit 7 days a week
Completely untrue. You will lose much more weight, faster, and keeping your muscle mass shape, if you do that + exercise.
Get out of here, you fat creep

>>81530913
yeah if cardio alone causes you to lose weight you should have been looking for help a long time ago. nobody is so large that the 200-500 calories they burn a day is enough to put them in a long-term deficit

>>81530935
>tfw illiterate and also retarded

>>81530951
You know why you believe you can lose weight without exercise?
Because you're a fatty

I've always had more luck with diet. you will lose muscle but if you're morbidly obese that's not a huge concern.

>>81530955
bait or you're genuinely a slobber-faced retard.

download tumblr and fetishise anorexia.

look at your own, disgusting, ugly body and remind yourself you are the result of your failings due to gluttony. when you eat food remember this is the reason you are ugly. pathetic.

stop eating food. feeling hunger means you're doing something right. then when you need to eat have one good meal a day. no sugar shit treats, steak, pork even, chicken, rice, an egg, and salad. then go again. stop drinking sugar and whatever the fuck. and experience hunger. before you know it you'll have a six pack and be getting all the bitches in the world

>>81529204 (OP)
straight gets be all "HEE HAW" when they see OP

All you have to do is take some walks for once in your life. Just take wide steps and swing your hips to move your lower back more. You literally need nothing else.

>>81529204 (OP)
thats a dad bod tho

I'm pretty much convinced at this point that NO ONE knows anything about fitness no matter who they are, what they look like, or how much they lift. I'll just list some examples of CONSISTENT advice I read on a regular basis:
>you ONLY need to eat less to LOSE weight
>if you ONLY eat less, you'll never keep the weight OFF
???????????
>you NEED to eat your body weight lbs in protein, you NEED fat for growth, you NEED carbs for energy
>you SHOULDN'T eat a lot of food otherwise you'll get fat. fat bad, carbs bad, CHICKN BROKLI ONLY!!
???????????
>you don't have to do big lifts to gain muscle, you just need to work the muscle
>if you don't CONSISTENTLY practice progressive OVERLOAD you'll never get big muscles
????????????
>cardio kills gains
>cardio is ESSENTIAL to achieve proper physique and cardiovascular health
????????????
>stretching is ESSENTIAL prior to working out to avoid injury
>stretching before a workout is counter-productive to growth and it's better done AFTER the workout to ease muscle tension
???????????
>protein protein PROTEIN. protein foods, protein shakes, protein candy, protein cum
>excessive protein bad for you, whey bad for you, protein KILLS kidneys
??????????
>the ONLY way to have defined abs is body fat below 5%
>you need to do ab workouts during EVERY gym session in order to grow your abs
??????????
>you need to have a structured workout plan targeting every muscle group to see tangible growth
>rows, bench press, deadlifts, squats is literally all you need
??????????
>you need to target each area at least twice a week for growth
>if you're not doing at least 5 day splits mixed with cardio you're wasting time
????????????
And then these roided-up small dicked influencers expect people to be able to know what to do in the gym. The culture is 99.9% based on theory and .000001% based on science. It's fucking pathetic desu.

>>81530899
I pity you, you have the entire internet at your fingertips, you could spend a single minute looking this up, but instead you spend that time talking about things you don't understand.

>>81531912
You will never find consistent advice because half of the people giving it don't know what they're talking about like the guy in this thread who swears by exercise for weight loss when he could just google how many calories are burned by exercise, spoiler: it's minuscule.
The only people you should get your advice from are the guys who actually take the time to pour through the studies done on this stuff, Nippard which that Dragon Ball posting retard mentioned is a good source for information, and Mike Israetel would be another.

>>81531980
And that's the exact reason so many people just choose a sedentary life because all the advice contradicts. The only real golden rules that are painfully simple:
>CICO: Calories In Calories Out. If you take in more than you put out, you gain weight. If you take in less than you put out you lose weight.
>Cardio: Anything that gets your heart pumping above 128bpm for more than 30 minutes is great for your body and cardiovascular health. 3-4 times per week is ideal.
>Strength: Lift things to build muscles. Body weight, water bottles, bricks, iron, doesn't matter. If you flex a muscle enough times with weight on it, it'll tear down and regrow stronger.
Beyond that the rest is really pseudoscience IMO.

>>81529204 (OP)
Lift weights retard

>>81529204 (OP)
Intermittent fasting and eating 1000 cal a day, I dropped 30 lbs pretty quick.

>>81531980
for a normal person who isn't inhaling burgers at every meal burning 300 calories while also buffing your metabolism is super worth it its the difference between having desert every day and maintaining your weight or gaining 60lbs

>>81529204 (OP)
TDEE, Excel sheets, black coffee and nicotine. If you're willing to pay the price.

>>81530875
>he thinks cardio is actually a major contributor to weight loss
If OP could run marathons daily he wouldn't be in this situation in the first place.

>>81531912
Every body is different, it's the same reason there is no golden fashion or makeup advice.

Golden rules of thumb are laying out the cheeseburger, not skipping leg day and doing at least some cardio. The rest is mixed because some of it is targeted for powerlifting, some of it for quick results, some of it for lifestyle change, and yeah there is cultish crap out there too.

>>81533925
>Every body is different
But every atp molecule and net calorie is the same. Don't fool yourself, fitness is practically one-size-fits-all.

If you want lose body fat as fast as possible, you could fo water fasting. You drink only water, black coffee or green tea both without sugar and if you really need it, zero calorie soda. The body does switch after 3 days from burning glucose (sugar/carbs) to body fat as fuel. Educate yourself first how to break a fast if you want go this route because this is the most important thing in it.

You can als doing intermitting fasting where you fast each day for 16 hours and have a eating window of 8- Or you go ketogenic diet where you eat no more than 20-30 grams of carbs per day and the rest comes from healthy fat and protein. This has simliar effects as you would water fasting. If there is almost no carbs in the body like in this case, the body switches also to alternative fuel.

While you doing this, you walk each day as long as you can. Walking is king to lose body fat in combination with any of these methods.

In 2 weeks I can easy lose 10 lbs of pure fat like this. It is a mental game if you doing it and has many positive health benefits.