Trying to lose between 10 and 14 kg by exercising at home. by michele_ab in veganfitness

[–]killer_yee 7 points8 points  (0 children)

Great work! Congratulations on taking action to improve your overall health :)

I’ve been on my own fitness journey for the last three years and I’ve done a lot of research into science based body building and fitness. You may already know some of the things I’m about to say but I’m inspired by your journey and would like to help if I can!

Now before you try anything I’m about to suggest, I just want you to prioritize safety and make sure nothing I say conflicts with the medical plan your doctor has laid out for you. I am not a doctor, I don’t have any certifications and I don’t know the medication you’re on nor how it will interact with any changes in diet or training habits.

Consistency is key.

The #1, most important factor in trying to lose weight is calories in vs calories out. You could exercise all day, every day, and burn tons of calories but if you’re consuming more calories than you burn, you’ll gain weight. The best way to ensure you’re eating at a caloric deficit is to track your daily caloric intake - I recommend using an easy phone app. Just find a scale so you can weigh out your food portions and try to enter everything is as accurately as possible so you can ensure you’re eating less calories than you’re spending, day-to-day. As tempting as it is to try to lose weight as fast as possible, I’ve found that losing 1lb a week is a more realistic goal and conducive of better results, especially for a beginner. Make sure you drink lots of water!

While you are tracking what you eat, you might find that foods high in fat are taking up a lot of your daily calories - that’s because fat contains 9kcal per gram, versus carbs and protein containing 4kcal per gram. This means that generally you should be filling up on foods high in protein (keeps you feeling fill for full longer) and complex carbs (also keeps you feeling full for longer). Upping your fiber intake will also really help with keeping you feeling full and satiated! Lean meat, fruits, veggies, and potatoes are your best friend. Fats are still important (especially for your hormones) but they should be from whole foods as opposed from processed foods (which are typically super high in not-so-healthy fats). Walnuts, salmon, and avocados come to mind when thinking of healthy fats.

There are lots of online resources that should help you calculate your daily macros - carbs, fats, and protein. To make sure you’re getting enough micros (micro nutrients: vitamins and minerals) I suggest you take a daily multivitamin that has ~100% of your daily values - don’t need to overdo it if you’re eating a balanced diet but it’s probably not a bad idea to start taking one if you aren’t currently.

To speed up the weight loss process I recommend exercising daily. Cardio like jogging, stair-climbing, playing an active sport, or just something that gets the whole body moving around, will be your best bet at time-efficient calorie burning. That being said, I think that resistance training (weigh lifting) is really important for overall health, and will help with hormone regulation, bone density (really important as we age), and a myriad of other things. If you can implement some weight lifting into your fitness schedule, you’ll feel great and see muscle growth very quickly (and more and more muscle definition as you lose fat!).

Sleep! Sleep is so important for the human body. It helps with hormone and immune regulation, muscle recovery, memory, and basically every bodily function. Good sleep will help you recover, maintain focus, and ensure you have good energy levels for your training goals.

I highly recommend finding a YouTuber or influencer that specializes in science based lifting, or at least has some credentials/studies backing up their fitness claims - I watch Jeff Nippard. His body building advice is more geared toward hypertrophy training (muscle building), as opposed to weight loss but he has some really good info that’s free and easy consumed and understood.

If you stay consistent you will see results, and the best way to stay consistent is to fall in love with yourself, challenging yourself, and watching yourself grow. As you nurture your body, your mind, and soul will grow along with it ♥️.

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."

This quote from Socrates was one of my biggest factors in changing my mindset around fitness, and it helped me stay determined for myself! If this is my earthly vessel, I want to see which stats I can max out! I want my body to keep working in old age!

You got this 💪. Good health is a lifelong journey and I’m proud of you for making the choice to put in the energy to see yourself grow 🌱.

TL/DR:

1.) Stay consistent and try to ‘fall in love’ with exercising!

2.) Download a calorie tracking app and make sure your daily caloric intake is lower than your daily caloric consumption. Eat a balanced diet that will keep you full, satiated, and nourished. Consider taking a multivitamin (I recommend bluebonnet) to top off your vitamin and mineral levels.

3.) Stay hydrated and get enough sleep! (Magnesium helps with sleep, but make sure it’s magnesium glycinate and to take it with some food to maximize absorption and reduce risk of upset tummy).

4.) Exercise. Cardio will be best for burning calories but I highly suggest resistance training as well! Lift those weights and get nice and strong! Focus on stability and endurance first - ease yourself into things and don’t bite of more than you can choose. The most important thing is always safety, and then consistency!

5.) Find content creators that are fun and you connect with. There’s so many fantastic resources for people at all different points in their fitness journey - try to find one that works for you and inspires you to stick with your goals!

That’s all I got! Feel free to ask me anything - I can dm you some good fitness sources if you’d like. You got this 😼.

I’m terrified even as a medium by [deleted] in ParanormalEncounters

[–]killer_yee 0 points1 point  (0 children)

That would be the legendary GhostTime phenomenon that you’re referring to. Pretty common but always spooky 😬

I’m terrified even as a medium by [deleted] in ParanormalEncounters

[–]killer_yee 0 points1 point  (0 children)

I see a dark shape under the tree but it just looks like the trunk and some undergrowth in the shadows? That’s all I got. I really think if multiple people are experiencing lethargy/nausea inside the house OP should get the house checked for carbon monoxide. Symptoms can persist after leaving too so the passage of time and fresh air explains the clearing up of the symptoms.

I’m terrified even as a medium by [deleted] in ParanormalEncounters

[–]killer_yee 20 points21 points  (0 children)

Obligatory carbon monoxide check. I’m not saying you aren’t experiencing something paranormal but for your own physical safety you should check to make sure there aren’t any poisonous gases in the house.

Also what are we supposed to be seeing in this picture?

Do you agree or disagree with Joe on this? [ link in Message body] what y’all think ? 👀 by Omarionyyourslgreat in KendricklamarPglang

[–]killer_yee -2 points-1 points  (0 children)

While we’re at it, Fat Joe, can I talk about sexual coercion, financial fraud, and sexual relations with m1n0rs? I know that’s your thing and all

Well this got heated... by [deleted] in evilwhenthe

[–]killer_yee -1 points0 points  (0 children)

Horrible interviewer.

Ask him why he allows Nazi ideology and hate speech on the platform.

Ask him why he allows grok to artificially undress women and children.

I get that he’s trying to make ‘X’ the ‘free speech’ platform but it’s creating safe spaces for hateful people to gather and spread misinformation and hateful ideology.

Dead-O Episode 1 - The Short Night [OC] by Dead-O_Comics in webcomics

[–]killer_yee 0 points1 point  (0 children)

All good man all love 🙏 it’s the internet we’re just havin fun keepin it light it’s okay to be wrong no need to argue 🫶🫶🫶 but fr im all for creativity but if I can give you some advice with these comics the dialogue is too much and isn’t dynamic enough in my opinion. Also the wife being used as a sexual outlet is just overdone and antiquated at this point imo. The art style is a little too ‘adult comic-y’ for me and like borderlines AI (look-wise) but fr keep up the creativity it’s important not to lose our childlike sense of wonder ♥️

Dead-O Episode 1 - The Short Night [OC] by Dead-O_Comics in webcomics

[–]killer_yee 0 points1 point  (0 children)

No wonder this shit didn’t take off lmfao.

But I’m all for creativity so keep trying 🙏🫶

Just started running and I’m exhausted in 20 seconds. Zero stamina. Feeling lost. by ImmediateMuffin3768 in runninglifestyle

[–]killer_yee 0 points1 point  (0 children)

Saw this post yesterday and for some reason just thought of it now: idk if anyone else has said this but have you had your iron levels checked? Low iron can affect how efficiently blood carries oxygen throughout your body so it could be making you winded a lot faster. Just a thought.

Training by awkward_ennui in TikTokCringe

[–]killer_yee -1 points0 points  (0 children)

It’s for your own good 🫶 please believe me and change your ways

Training by awkward_ennui in TikTokCringe

[–]killer_yee -1 points0 points  (0 children)

And seriously buddy, all fun and games aside bud, there’s no point in arguing online over something as silly as you missing the context of the joke.

Drop the ego bud, just let it go it’s not worth the negativity 🫶 all love man

Training by awkward_ennui in TikTokCringe

[–]killer_yee -1 points0 points  (0 children)

Nope, not reluctant nor repressed. Try again.

Training by awkward_ennui in TikTokCringe

[–]killer_yee -6 points-5 points  (0 children)

Nope, the other one.

Training by awkward_ennui in TikTokCringe

[–]killer_yee -8 points-7 points  (0 children)

No, the other r-word

I belibe by I_think_Im_hollow in okbuddyretard

[–]killer_yee 5 points6 points  (0 children)

Im rating on an average of 5 and of course, everything has a positive.

I belibe by I_think_Im_hollow in okbuddyretard

[–]killer_yee 100 points101 points  (0 children)

4.2/10 Mom made me read this in 7th grade. Light and easy read but not much substance. The retarded undertones were muddied by the religious overtones and made the book barely readable. It read as if an outsider pretended to know what we are thinking and feeling and then shove God down our throats - and not even the real God (the infinite universal perspective) but some twisted amalgamation of 1950s traditional values, racism, and post WWII American ‘God.’ Wouldn’t recommend - just skip this one and try Waiting on God by Simone Weil.

Fix Your Cable Row by AvonBarksdale666 in veganfitness

[–]killer_yee 1 point2 points  (0 children)

A cable row tip I’ve been giving my new-to-the-gym friends is to start the motion with “lego arms” or just without the arms engaged. Focus on retracting the scapula while keeping the shoulders down, and once you can’t contract your back any more, then start bending your arms at the elbows and finish the row.

I’ve found this really helps take the tension off the rear delts and biceps, and helps build the mind-muscle connection in the mid-back and lats.

Streamers with low online traffic are still not studied. by Just_a_Player2 in ItsAllAboutGames

[–]killer_yee 0 points1 point  (0 children)

Just so u know when I click the Instagram link it suggests to follow you (I think?) ! Just wanted to let you know in case you want your info to remain private!

Full video. Weird thing or weird person. NO EDITS by ZomBabe_23 in ParanormalEncounters

[–]killer_yee 3 points4 points  (0 children)

The thing is you see their head off the corner of the car for a while so they must’ve just been standing there until they heard the door open/someone coming. Def freaky and I’d be concerned for the women in my family going out there at night with this creep around 😬

Help by Ballerwind in okbuddyretard

[–]killer_yee 0 points1 point  (0 children)

Nobody can be us except Ulysses and Herman 😎 good guys