www.reddit.com/r/fitness

You'll get more comprehensive and articulated responses than asking ESR. Unless you're looking for some roid-driven faggots that will post misinformation here.

do sports like football or tennis or basketball for that matter.

Just do 50 sit ups and push ups and crunches once or twice a day.
You wont even need weights as those routines will do muscle and cardio.

You wont really build visible muscle without doing some kind of physical exercise to tear and repair the muscle so that builds volume.

Do it for a month and take a picture every day.

I think body weight exercise are pretty much useless. they wont build any muscle and they definitely don't count as cardio

ur clueless...

so what do you disagree with? that it won't build muscle or that it is a good cardio workout?

The fact that you think doing

100 push ups a day
100 crunches a day
100 sit ups a day

would not build muscle or work your cardio for a guy clearly looking for a very general no frills minimal guide to getting a bit fitter and muscular is not worth entertaining. It obviously would.

The guy never even asked for cardio and I never said it was a good cardio, as you are now bolting on as you struggle to make something out of nothing.

"You wont even need weights as those routines will do muscle and cardio"

Thats where I got cardio from. You can play with what one means by 'build muscle' or 'develop some muscle' but doing that amount of pushups is grossly inefficient. Your body will rapidly adapt to doing 100 pushups/crunches/situps a day, I really don't think you will get any noticeably aesthetic benefit.

I said that in relation to you saying good cardio. I just said cardio. You said good cardio.

"so what do you disagree with? that it won't build muscle or that it is a good cardio workout?"

Yes and when the body adapts to such exercise it will build muscle in the process. Lifting much of your body weight hundreds of times a day is not something you will get used to unless you build muscle.

It will then be sustained as long as you keep it up.

i disagree with both actually :)

when you say that the exercises jamerio won't work for a long time a agree... you have to make it more intens.

ill give you an example of a bodyweight circuit training that will give you results if you're getting started or actually are lifting weights already.

put 20 minutes on the clock and do as many repeats of the following circuit:

5 pullups
10 pushups
20 bodyweight squats

A homeworkout could be something like:
Pushups
you can do variations of pushups (normal, wide grip, inclide, decline, 6 second pushups, diamond pushups), keep your chest out and stomach in.


pullups (1 of the best exercises you can do for your back)
wide grip pullups, close grip pullups, reverse grip pullups.
and don't make a swinging motion like a lot of ppl do.. keep your body straight, your chest out and stomach in. will give you killer results!

and for the legs you can do:
bodyweight squats, jumping bodyweight squats, jumping lunges (KILLER), variations of calf raises (1 leg or something)
and again, keep your chest out and stomach in

EDIT: make sure that when you do 3 or 4 sets per exercise, the rest time between those sets are 30-60 seconds. that way your heart rate will stay high and you'll work on cardio too!

and if you're still not convinced, try to do some handstand pushups =)

so getting results without weights is possible.. it all depends on what your goals are.

if you want to get in shape and have a good looking body, you can do it with these exercises. plus i think its the perfect way to get the core and overall body stability you need to avoid injuries.

if you want to look like a bodybuilder or something, this could be the start but to get there you'd have to hit the gym no doubt.

1 last thing.. food is 80 percent of the workout.
eat healthy, enough protein for building muscle and you also need enough calcium for strong bones, cause people that workout a lot and do a lot of sports need calcium more than the average joe that doesn't workout.

you don't have to agree with what i said, but ask any personal trainer the above, and they will tell you, that its true..
i know i did =P

Abs are made in the kitchen!!

You can do as many crunches as you want.. of your eating is shit...you'll never see them! =)

You won't have a bodybuilder-body obviously, but you will get ripped, doing exclusively body weight exercises at a pull up bar.

i agree.. pullups are the best exercise for getting the V-shape back that most women love =)

you'll get ripped by not being fat ...
training crunches won't help you much if you are too fat ...
on the contrary the crunch training makes you look even more fat ;-), but crunches are still good if you plan to lose weight ;-)

it's easy to say that ...
and I think you are actually right ...
but you need a lot of self-discipline to do that every day ...
I think it's easier to get a contract in some gym and go there 2-3 times a week

Just go to gym like 4 times a week.

Eet potats also excersise 4 times weekley 3 times 2 days weekley and 3 times 4 times weekley all days 2 days 5 times weekley))

Polski regime ftw!

squats and oats

Just do a decent heavy barbell weight program to get strong & lean. It's all about the compound lifts; Squats, presses, deadlifts, fuck the high-rep isolated body building style arm pumping bs.

Heavy weights are also much more efficient than body weight exercises only, as it's so intense you only need about 2hrs traing a week, that's it, no gimmicks.

I'd recommend http://stronglifts.com and/or http://startingstrength.com/

Your diet sounds near perfect, maybe through in some liver now and again for extra nutrients, I think you would need to cut down on the weed at least a little though.

http://www.reddit.com/r/stronglifts
http://www.reddit.com/r/advancedfitness
http://www.reddit.com/r/paleo
http://www.reddit.com/r/keto
http://www.reddit.com/r/leangains

You don't need to lift heavy shit for what he wants to do (basically look decent at the beach).

All this "functional strenght" bullshit where if you don't do the big 3 you are nothing makes me cringe.

swim

[+]

no, very hard to learn,
wouldn't recommend it,
also in the beginner stroke, i.e. breast stroke you can do a lot of things wrong and hurt your knees ...
you have to learn crawl, but get just decent in crawl you'll need at least 2 years ... and it's very hard to learn ... unless you don't really really want it, I wouldn't recommend it

wat

wat

hurt your knees

the water is attacking me !

get just decent in crawl you'll need at least 2 years

Bitch please, you must suck at learning things

oh yeah

http://www.esreality.com/post/2354686/how-my-life-is-right-now/

Whatever you choose to do from the above: be consistent.

People tend to start training 4-5 days a week combined with a hardcore diet, etc. 90% Quits within a few months and falls back. In the beginning you will get fast results anyway.

Imo weightlifting is the best and fastest way to get lean and strong. As said above, compound lifts are the most important. Don't be fooled by your weight, focus on strenght gains and the way you look. But please, if you hate weightlifting, choose something else ;)

do something fun, be consistent.

endurance is the key ...
in the 1st year I didnt build up much muscle,
but in the 2nd year they got good ...
but I am very consistent I dont do less than 2 times a week,
but I am consistent in sports ... doing sports for 14 years at least on a regular basis (i.e. at least 2 times a week) ... never took a timeout or something ...
last year I didnt do any workout, but for triathlon I did swimming, cycling, running ... now I started again, and I am just going for 2 months twice a week and I build already a lot ... because I am consistent ... I am not one year out of sports and then think I should start doing something ... Im doing probably the same progress as someone who does 4 workouts a week, but is completely untrained and who will probably quit the routine after 2 months ... but of course a lot depends also on your natural build, some people have an easier time to build up muscles, some weight definitely helps, shouldnt be too thin

and quit smoking a pack a day after 12 years,

i would be interested hearing more about this?
how you did it?
im in the exact same shoes a pack a day the last 12 years....

he probably just quit smoking... like.. didn't smoke anymore...? i wouldn't know...

90% percent is in your head / daily rutine / way of handling stress
10% is the urge your body has in general for it (beatable pretty easy)

no cigs after poop/sex/meal and the other 1200 occasion when you reach for the cigs is still not as bad as when you're bored, or you're in some bad stituation

short version:

1. Learn to handle boring / new bad stressful situations without it
2. Be harsh to yourself
3. what maza said

Stop smoking = half the battle.
joints gives you 3 x the amount of carbonmonoxide as a regular cigarette.

Carbonmonoxide = bad for your cardio.

Stop being a pussy, go workout, stop asking gamers.

Do you even lift?

No, mister anonymous.