/animu/ - animu

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To get things started, here's my situation. I'm currently 5' 11", and weighed 208 lbs. I've been exercising at least a 2-4 times ever week over the past few years, however I want to start taking things seriously.

This is routine I'm looking at doing. On Mondays, Wednesdays, and Fridays, I'm going to be following the "Convict Conditioning" routine. Meanwhile, on Tuesdays, Thursdays, and Saturdays, I'm going to follow the ""Emi 5k Plan" (Second pic). Sunday will be a rest day.

To get into more detail, for the CC plan I'm going to be doing [Pic 3] or the "Rhythm boxing" in Wii Fit as a warm-up, and doing [Pic 4] as a cool down. I'll also be using Wii Fit to supplement exercises, where I can, to help improve my form and track sets. Since the CC plan is advising that I avoid handstand pushups and bridges until much later in my progress, I'd like some advise regarding what to do for Friday's workout until then. Meanwhile, with the "Emi Plan", I'm going to be spending that the first 20-30 minutes of a walk following the intended routine, and then continue walking for the next hour or two. In addition, I live in a mountainous region, so I was going to be doing these walks/jogs in very hilly areas (Meaning I'll be jogging up/down a hill a portion of the time).

Based on what I've presented, is there anything that I could help to improve this plan so that I extract the most out of it? In addition, are there any problems that I should know about, and what I can do to change/prevent it?

>>97780
Thanks for the warmup pics, needed a refresh of that.

treadmill on weekends while blasting anime intros works nicely

>>97780
>ballistics stretching
Say goodbye to your tendons.

>>97790
What type of stretches would you suggest to do after a workout?

>>97793
Whatever stretching that works towards your own goals?  Avoid ballistic stretching in general, it ruins your joints.  Active stretching should always be accompanied by controlled muscle contraction.  I personally don't do a lot of active stretching post-workout because I'm usually exhausted and I don't want to work a joint in a potentially uncontrolled way while in a tired state.

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>>97806
>Whatever stretching that works towards your own goals?
That's specific. What kind of stretching best helps relax my muscles and prevent them cramping/constructing (Later in the day) after I do I workout? Would the first pic, or a combination of the second and third pic, be ideal or is there a better routine that you would know of to help me with achieving that?

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I asked my father for advise, since he used to be a distance runner, on how to properly walk and jog. Figured other people would benefit from this advise:
>Keep your foot pointed and always land on the balls of your feet
Regardless of if you're walking or jogging, you want to make sure that the ball of your foot is the one colliding with the ground. Avoid walking/jogging on your toes as your stride will be far too "bouncy", and your toes are used to dig into the ground for when you're running. Do NOT walk/jog "flat footed" (Your foot landing parallel to the ground) or with your heel hitting the ground first as this will destroy your knees and ruin your posture. And, yes, this will feel like you're "peddling" when walking.
>Lean forward
When jogging, lean into the direction you are going. When going up a hill, lean into the hill. This will help you with your balance and stride. Here's an entire article about it if you want to know more: https://archive.ph/WCsES
>Loosely swing your arms side to side when jogging
The GIF attached to this post is an exaggerated, but it should help you get an idea of what I mean. Unlike when you're running or walking, your hands will never go behind you when you're jogging. They will always "swing" from side to side. Don't be too loose about it as your hands shouldn't go past your midsection (When swinging in) nor too far past your shoulders (When swinging out).
>Keep your knees bent
This is basic advise in general (Outside of specific exercises). Have your knees always at a slight bend and never "lock" them (Full extend).

Wanted to provide a bit of an update since it's been a couple weeks. During the previous week, I was able to accomplish week 3 of the Emi Plan, but doing the "Intermediate standard" for knee tucks and shoulderstand squats is something that it looks like I'll have to work into.

However, over the past week, my schedule was severely thrown off by a cold that I had. Still got some exercises is, but it looks like I'll have to repeat "Week 4" of the Emi Plan.

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Didn't realize how much time flies by. Did not mean to leave a four month gap in posting, but things happened, figured I'd get to it later, rinse repeat.

Anyways, as far as the distance jogging, have been bouncing between weeks five and six. Part of it is due to the the new job I just got and it's inconsistent schedules, another part is due to the weather and how it seems to be snowing at least once a week (And the soil where I live is clay, so it's either rock hard or mud), OR I'm coming down with an illness at least once a month. So, I'm not losing progressing, but also not moving forward in my abilities.

As far as the CC stuff (since I can do those inside in under an hour), I've moved onto "Step Two" for pushups (Incline), pullups (Horizontal), and legs raises (Flat knee). However, I'm still stuck on the shoulderstands (Step One).

As far as any "definite" changes, it's mostly come to warm-ups/cool downs, and what I'm doing for my third day. For the warm-ups, I'm changed it to DDR for the Wii because it turns out that the "Balance Board" mode is literally no different than the "Rhythm Boxing" in Wii Fit, except that I'm also shaking my hips/ass. As far as a cool down, I've shifted it to my playing a "lighter" game that still requires activity on my part but I'm just having fun playing. The game currently filling that slot is No More Heroes 2. As far as my third day, where I'm not doing one of the CC routines, I'm following all these the workout routines in these images (At least their closest equivalents) in Wii Fit, which takes about 20 minutes total: >>97808

The only advice that I've learned since last time is that you can tell you're actually making progress if you need to take a dump more often. In my circumstance, I've started needing to do #2 often twice a day. However you're not going to actually see this change occur until about 3 months down the line. And even then, you'll need to be exercising to the point that your sweating (Not soaking in sweat, just perspiring to cool yourself down).

How's everyone else progressing?

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I used to be getting into fit status last year but let myself to when I became a NEET for a while. Now that's I work again I started working out again. That is until I ran into an old problem rear its head again. I can't fully sleep the way I want to and therefore only sleep 3-4 hours. It really takes a toll on me and the lack of sleep made it so I kept a flu for a whole month. I feel to tired to do anything and now I feel like my head is burning when I do my job. Until I solve this problem, I wont be working out. Most I can do is watch my diet, which I have been improving recently.

>>102767
I have regressed. Once I consistently sleep properly, I'll work out again.

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Started to walk around a park today.

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>want to get into jogging
<snow and ice everywhere because it's winter
Are ice cleats worthwhile?

>>102794
Personally, get the cleats if you're hiking in mountanous areas or it's very slick.

>>102794
Just go on a treadmill, best not to injure yourself outside.
Or you can risk your life to a minor extent and shovel snow since that's always an intense exercise

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don't really enjoy blogposting, so I'll try to keep to about the advice I'm using for myself. Weight loss is just thermodynamics. Used a BMR calculator, eating about that many kcal, and then adding 3miles of walking daily to burn a few hundred to reach a deficit. Also added some weights 3-4 days a week with high protein diet for body comp. Hope to lose about a half a pound to a pound a week.
Also wanna provide the followup running plan for >>97780

>>102798
I've been at the 5K level for a while now so I think I ought to expand. Thanks for posting this, anonymous

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Saw those memes of people showing doing the One Punch Man workout and decided to try something like it
<everyday
>100 jumping jacks
>100 calf raises
<day 1,3,5
>100 bicep curl
>100 squats
>100 wrist curl upwards
>100 wrist curls downwards
<day 2,4,6
>100 skull crushers 
>100 lateral raise with dumbbells
>100 shoulder shrugs 
>100 keggle exercise while lying down
I'm also attempting to be able to do 100 sit-ups and push-ups every day, can currently do 65 push-ups a day (13*5, increase with five every other day). Sit-ups are fairly easy but I'm certain I'm doing them wrong.

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>>102770
Update on this. Once I got fired from that job I was able to sleep properly an now consistently work out 5 times a week. Admittedly I don't do cardio however I work out every part of my body. At this rate I should be back to my old body in a few months.

>>106358
Haven't tested my pushup limit in a while. I'll give it a try. Also make sure to have some rest days. Getting an injury can set you back months.

Are you still exercising?
I know I've been slacking off since December, but the weather over the past week reminded me of how relaxing it going for a walk.

>>110465
>Are you still exercising?
Yes. Just haven't been posting updates about it because I would feel guilty about it. And it feels like very few people actually have interest, and even fewer are capable of providing advice.

I did the 3 day fasting, it wasn't that bad, just really anoying.

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>>111805
>he posts this right after my dad finishes his 3 day fast

>>111809
Could be worse. There was an Anon and his boss both posting in the same thread over on 8moe. But it does make you wonder if you genetically inhereted your fucked up fetishes, like I've seen some people theorize.

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>>111809
Don't tell your mother, also take out 3 frozen pieces of chickens out of the freezer.