I couldn't find this ebook anywhere ... I've tried every ebook site I known, every search engine, torrent, google and still nothing!!!

It would be very nice if any of you post it here

Thanks

IRC channel for /w/, /q/, /eastwood/, /fit/, and /zom/ is #toughguys on irc.99chan.org. Get on and stick around!

18. Further reading?

ANSWER: See the other sticky for about 100000 good books on virtually every aspect of fitness.

Why the fuck does everyone immediately go to running and swimming when someone is trying to slim down and get cut?

Running is hard on the joints for big people, hell distance running is hard on the joints for anyone if you have bad form(most of us do, thanks to shoes), and swimming has an oxygen deprivation aspect. Do you stifle the ventilation to a fire if you want it to burn through more fuel? No.

Lifting weights improves flexibility, full body strength and muscular endurance, as well as coordination.

You will have better endurance, be stronger, and more flexible if you put as much energy into lifting as you would running and swimming.

Learn to do barbell complexes and free weight circuits. They will turn your body into a goddamn furnace. Trust me it's a better choice.

No need to walk like a grandma burning 90 extra calories an hour "to get acclimated", no need to get injured trying to push the pace too early.

Here's a good article that explains them.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes

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>>6359

OP here. I see your point. As to why I automatically jumped to the idea of running, it's because that's what I did the most of years back. It's fun and free. Best of all, it's extremely friendly to my current lifestyle.

Chem barrels weigh 150 lb. or upwards of that. Bags of cement weigh 80. Bags of fertilizer are 50. If someone's got the forklift or wheelbarrow or nobody on the radio has any idea where they're at, my happy ass is hauling it across the yard and unless it's one of those barrels, often one in each arm. Climbing around on catwalks with a toolbelt and/or bucket of odds and ends is most of my night. If something breaks, I'm climbing inside it and wrenching out some part for another that works. My job is physically demanding on the upper body and I don't want to overdo things working out because my back or shoulders were already tight and sore. Likewise, I can't afford to slow down at work because I spent my time off lifting weights.

Your suggestion of barbell complexes is likely the best option here. Circumstances require another, perhaps not-as-good method of achieving the same goal.

>>6360

Sounds like you're already getting a ton of physical activity. I appreciate the in-depth logical response as well. You sound like a smart guy, so all this is just pre-game. You'll achieve your goals.

The truth here is that more physical activity might not be the best medicine.

You'll want to take a look at your diet and tighten that up than continue to increase your already demanding work. You've already got a ton of stress placed on your body, adding more is probably not be the best way to reach a caloric deficit, just eating better foods will be.

Tl;dr

You're trying to reach a caloric deficit to slim down, best way might not be through exercise, it's probably going to be best achieved through tightening up your diet.

Make enemies, feed off your own rage, make bad life decisions.

Working out is a lifestyle, because you have to commit to it several times a week for the rest of your life. You have to decide to become "a person who works out." A fit person.
It's a self-image change, and a huge one, so don't expect to take it casually.

You'll have to weigh the cost/benefits of being fit vs. not being fit. If you haven't decided that, then there aren't any "tricks" that will stick and be meaningful.

Some of us actually enjoy working out.

I didn't at first, but it's gotten to the point now where I have to talk myself out of it if I have other things I need to do first. But >>6357 has pretty much hit the nail on the head.

>>6343
Thanks. What is your opinion on mixing into it very light drinks; such as juice.
I mix Acai to be excact, and I know a lot of people don't see results when consuming it, but I'm a firm believer that PURE acai actually helps.
So regaurdless of everyone's personal opinion on it, would that be too heavy to mix with it?

>>6348

Nah, actually the sugars in juices will help increase the insulin response of your body. Insulin pumps nutrients into cells.

Fruits and fruits juices JAM through your body..

Just avoid anything that is slow digesting.

>>6349
thankyuh

I don't know about getting motivation just from success.

Where's the fun in that? I don't know about you, but it's going to take me about 6 months to ad any appreciable amount to my deadlift (50lbs+). I don't want to suffer for six months then have one day of success!

Training itself should motivate you, your training should be "fun" as in you get some serious enjoyment out of it.

I enjoy every second of my training, whether it's powering a spine splintering squat out of the hole, or gasping for air on the 10th set of hill sprints knowing I only have 10 more to go.

I have a passion for it. Sure you can slog through it, you can drink an energy drink, you can trick yourself into into working, but the only thing that works in the long run is passion. Plus it's just a lot more enjoyable way to live your life. Do things you love.

Hell if I didn't love training, there would be no way I'd have made it to the level I'm at it just hurts too much.

So staying "motivated" shouldn't be hard. You just need to get your head straight and start enjoying what you do.

>>6340
I wish I was like you. I HATE working out, but I like having a good physic. Kinda like when I boxed, I hated it, but enjoyed the confidence factor I'd acquire.
>>6339
I mentioned in my last reply I was to start tomorrow, so I'll be taking pictures and by summer I'll post them. That is, if I'm successful

>>6342

Huge respect if you could do boxing while hating it.

Shit hurts. :D

Light stretching before activity = good.

If you want to increase flexibility, wait until after your main workout.

Mostly I just stretch throughout the day. I went from not being able to touch my toes to being able to slide my hands under my feet with my knees straight in almost no time.

Feels good man.

I usually don't bother stretching before lifting. I simply warm-up with easy sets, then stretch after I'm done with everything.

I haven't noticed any changes when it comes to stretching/not stretching before lifting weights. Warming up however, does impact my performance.

Intense static stretching before heavy lifting is silly. It'll fuck your joint stability, strength, and explosiveness. Dynamic stretching is great for warming up.

After lifting it's great, and has excellent carry over to dynamic stretching and mobility.

I have a little stretching routine that I follow most nights a week, helps keep me mobile and uninjured.

>>6250

Very well yes. I'd recommend a bit different.

A good rule of thumb is to ask yourself "Do I feel like a fucking lumber jack while eating this?" That will generally lead you in the direction of high fat, high protein, moderate/low carbohydrate. This will jack up your testosterone and keep you sharp.

Save the PBJ + milk for heavy days when you're really killing iron. Fall down in a pool of sweat after 20 rep widow maker squats? Repping heavy deadlifts for sets across? Alright! You earned a carb day.

This is what has worked for me, kept me lean, and adding weight to the bar.

Well, I don't count calories or get too scientific about my diet. Right now, I just eat whatever is available. For example, I've been eating a lot of split pea soup with ham the past couple days. Peas, carrots, celery and ham probably aren't terrible for me.

I used to eat tons of junk food and fast food, and I'm really just trying not to turn myself off to the whole diet and exercise thing. I'm taking my time and getting acclimated to these lifestyle changes, and as I progress and get into better shape, I'll gain more motivation and start getting a little more strict with my diet, too.

Maybe, one day, I'll be as dedicated as my hero, Lyoto Machida, and begin drinking my own urine every day.

I got a serious case of the flu right at the beginning of the month and it's almost gone now, but for a few days I couldn't even eat. I went down to 160lbs and performed pretty cruddy when I finally tried to lift today. ;_;

I'm not throwing in the towel but it's pretty disheartening to have a setback like this. I guess I'll really have to shovel down the oats and protein powder to make up for lost time.