At 19 I am 176 tall and I already weigh 70 kg before I was 82-3 and I have been struggling with them for a year, although I am normal weight for my height, I am relaxed, I have a belly and breasts, I have no serious friends with whom to go to the gym alone I'm ashamed because I don't know what to do and after a year of dieting I can't even gain weight and once I barely get up from a couch 30 give me some advice on how to get in shape
Answers 16
I don't think you can gain weight because you're overweight. As for diet ... don't follow diets. Just don't eat after 6pm, don't drink fizzy drinks, eat less jam and bread and drink water. Eat homemade food, fruits, vegetables, etc.
Start at home. On the net - and you will find many ideas. For the mechanics in the gym - also on the net, if you are ashamed to ask. Isn't that why you have instructors ?! There are many basic, easy to perform exercises. For weights, .. if you don't have them, even water bottles or sandbags do the job.
Go to the gym alone. Don't wait for someone else to call you. You have nothing to be ashamed of. They all started somewhere.
I understand from what has been written that you have already downloaded a lot. At an age when you can model your body, I hope you do not have a tendency to gain weight and a big appetite. You can go to the gym alone. Don't always look for company, they may even distract you like that, and you don't need to talk there. If you choose gyms with responsive instructors, you will be able to learn something about the exercises and all the equipment you would like to use. If you can't sweat in front of people, find the right way for you to train at home. You can watch exercise videos from the Internet. Woman 27.
Dude, no friends, no acquaintances, start training, nobody makes you go to the gym or anywhere, it's for you. Start walking on levers, do buckets, pull-ups, facials, sit-ups, go for a run, jump rope.
See this site, it was useful to me! http://www.bb-team.org/ Success.
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No one will laugh at you because no one went there inflated. If anyone finds it so funny, then he's some kind of jerk. And when I go, almost all people come there alone, with the exception of various couples.
Limit yourself from fried, bread, chocolate and other sweet things. First start by trying to dial 1-2 as much as you can, running, sit-ups, jumping rope, cycling. And from 1-2 pull-ups in the beginning, 1-2 buckets will lift you a little lighter on the levers, that is, it progresses faster than in the gym. Plus, you're doing push-ups, half-buckets. All it takes is will and desire!
There is only one thing that will help you eat a normal diet, just eat as much as you have something in your stomach. Diets do not help because there is an effect that catches you after you stop the diet, you will even gain more weight. I had a similar problem with the weight I do not lift more than 60 now there are no 57 pounds at 14 years normally, but at your age you should be weaker around 60 - 65 at most, of course if you want to lose them. The problem is in the head do not open the refrigerator when you are bored with more fruit. No pizzas, pies, no greasy foods and be careful in the evening. If you want you will lose no diet there is only a normal diet Good luck!
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Train at home. Abdominal presses, push-ups. You can replace the weights with a bottle of mineral water (full of course). Run to the nearest stadium or park. Squat, jump rope. You do not need to train in the gym to achieve results. Just don't overdo it. If you get too tired and overtrain you will not tighten faster, but you may get tired. I think that during the day it will be enough to spend 2 hours, for example. Success! F27
You can sign up for basketball, tennis or do your own exercises at home.
Give up, it's impossible!
I find these stories the funniest, where they start with "How to get in shape by SUMMER?", "How to lose weight in ten days?", Etc. I will give you some tips and you will see that you will get in. in shape. 1. Don't set deadlines! Progress slowly, turn your sports activities and your chosen diet into a way of life. 2. Listen to your body! It knows best when you're hungry, when you're full, when you can do "five more pull-ups" or "ten more push-ups." The moment your body starts to feel uncomfortable, stop what you are doing - eating, running, jumping rope or anything else. 3. Go green! Include something green in your meals - broccoli, spinach, nettles, lettuce, green apple ... If you can, diversify! 4. Eggs, cheese, milk, bread and sweets (including fruit) eat until noon. In the second part of the day - mostly meat and vegetables. 5. Nothing that is in a package or bottle and contains even an "E" deserves your attention. Look at him like poison! Congratulations and brag about your progress! From an ex Sweet Fat ...
From a fitness maniac: discard women's nonsense - they are for women - no herbs BUT NO. meat, lots of meat - even fried is good. absolutely no milk - neither fresh nor sour. avoid soda, it has a lot of side effects. only toast (white toast, without the various diets - black, yellow, etc.) So, you start training: - once you have a belly and chest - you start to climb stairs. you find a 20-storey block and start from the bottom to the top and vice versa. you do this until your legs are so soft that you can't sit up straight. - be sure to find weights of 10 kg - for a start and start lifting them in series, not 10 not 100, but until your arms hang down, until the needles begin to pass through your chest. for cheaper - because you inflated the prices of weights to the skies buy 2 tubes of 10-11 liters - the bigger the better and you start to lift them. start abdominal presses first on something soft - even on the bed - make sure your legs are locked - so that they can be tense by the presses - this will also protect you from a very heavy load on the waist. push-ups - you are crippled by "diets" - give weights, running, BUT RUNNING - no 1 no 5 km, you will run until you fall barely breathing on the ground and so every day - not 2 days a week to train like crazy and then 5 to hang in front of the computer. I will emphasize something very important - male and female physique are supported in different ways! no matter what diets a man does - he loses weight in the arms and legs - the abdomen, chest and buttocks sit. the only way is movement. a lot of movement. heavy load. and great will! at the time I was like that - looking like a pear teenager and just as I wrote to you I became (1.75m) from 85 kg of fat per 95 kg of muscles, but muscles - not something hanging first so I trained at home - only 3 years later I started to go to the gym - because I could not find weights that would suit me. and there is variety in the gym. good luck boy and here i will insert: "NO PAIN NO GAIN" which are suitable for me. and there is variety in the gym. good luck boy and here i will insert: "NO PAIN NO GAIN" which are suitable for me. and there is variety in the gym. good luck boy and here i will insert: "NO PAIN NO GAIN"