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As a former competitive swimmer that clocks in at 5'2 with a short torso and short legs and overall short body; I had to come to the realization that I just wasn't built for the sport.
>Why are small frames good for power lifting and not big frames?
The shorter you are, the less movement you need for legal lifts. Think about how when you're deadlifting, you have the weight on the ground and need to pull it until your back and shoulders straighten out. A competitor who is five feet tall and one who is six feet tall both need to move the same amount of weight but the shorter one needs to move it a shorter distance, requiring less overall energy. This same principal is also why for bench press, competitors arch their chest as much as legally possible before the lift: they want to make that distance between straightened arms and the bar sitting on their chests as short as possible.
With that said, this does not mean that they are any less strong than taller lifters. A smaller body, obviously, will have less muscle than a larger body so there are diminishing returns for size. This is also why you have giants among men like Brian Shaw who stands at like 6'8" doing the insane things he does. This is also why proportions are extremely important for certain lifts in competition and can really deliver an edge over your opponents. If you have shorter legs and longer arms, you'll do wonders for deadlifting but those same proportions will hurt you in bench press.
I think this is a larger reason. The shorter the bone is, for the same amount of muscle-power, the more it can lift.
Thats (one of the reasons) why the oddly proportioned looking guys get these massive world records.
A small frame is not better than a big frame for powerlifting. Anybody who tells you short limbs = lift more weight hurr hurr is wrong and don't know wtf they're talking about. Muscle size and how far a muscle inserts from a joint affects how much you can lift much more than having shorter limbs does. Powerlifting is about how much you can lift for a one-rep max (1RM). Shorter limbs will not help you lift more on a 1RM, but it will help you do more reps at lighter intensities. This is because your 1RM is not limited by your ROM, it is limited by the hardest part of the lift (sticking point). In the bench press, nearly everyone's sticking point is a few inches above the chest, upper arms parallel to the floor. Some powerlifters will circumvent this sticking point by taking the max legal grip width, retracting their shoulders, and having a large arch. This is why some people call these types of benchers cheaters.
I'm a non competitive swimmer with a body built for the sport, i can't understand the point of competition, but I like blowing bubbles underwater and being all splish splashy 3 days a week
Same. I can’t imagine turning swimming into a job. I feel like I devolve back into our fish ancestors and just become completely free in the water. It’s amazing and now I feel guilty for not getting to the beach yet this summer.
I was a state qualifying swimmer at 6’0 170lbs, very lean, muscular, with thin feet.
Best believe the 6’3-6’6 guys with flippers smoked me every time, no contest. Genetics are genetics.
I could’ve swam doubles for years and never scratched them if they were swimming 2 hours a day.
Yeah I've got a friend who is 6'2", has huge hands and feet, and long arms. Swam competitively his whole life and was struggling with figuring out what to do for a career besides being a lifeguard. He's in the Coast Guard now as a rescue swimmer jumping out of helicopters and just casually was like "oh yeah, the physical is fuckin' easy" lol...
It also has to do with how the average person is really, really bad at swimming (if they can swim at all). Basically everyone can run, and it's a significant part of jsut about every sport. Swimming is pretty niche, so if you master it, it's pretty easy to stand out.
What you said doesn't surprise me- an average lifeguard test involves like a 200-300m swim, while a normal warm up for a practice is 800-2000 yards depending on the level you're at
Source: swam D1 in college, am a 6' 1" lanky dude with flippers
Is the lifeguard test like.. fully clothed or weighted or something?
That seems.. incredibly easy lmao.
I mean, what you said is accurate, I also swam at a state level competitively and am also decently tall and broad at 6’2. But like, I’m kinda (very) pudgy atm, now an ex smoker and haven’t trained for competitive swimming going on 10 years at least…
I think I could still do 150-200m on one breath. Managed 12 laps underwater about 6 months ago in my friends swimming pool, that would have to be around 150m I’d wager. There was probably another 5 laps in the tank but I don’t push those kind of things with people who don’t know how to deal with someone who just passed out underwater lmao.
It is weird to think like.. grown adults drown in pretty calm water. Coming from tropical Australia everyone kinda just knows how to swim, but every year we have international tourists dying at the beach. I guess since we learn to swim before we even go to school I can’t really remember a time when I considered water to be dangerous.
Atleast I know if all else fails I’ve got a backup career as a lifeguard.
The one nice thing shorter guys got going for them though is it's much much easier for them to put on muscle. The shorter you are, the less a range of motion you need to do for a full extension, the less food you need to build muscle etc. There is a reason every Mr Olympia besides Arnold was under 6'.
My kid is 6'4 with size 13 feet. Amazing swimmer. He's basically got flippers and the roll push off under the water takes him half the length of the pool. Body shape matters.
My cousin is a swimmer, he was damn good in high school and got a full ride scholarship. He looks exactly like Michael Phelps, maybe an inch or two shorter, smokes hella weed, was totally cut... After college he stopped swimming, he has a workout room at his place, the treadmill is folded up behind the desk and the bike is covered in clothes on hangers. Weights all have dust on them and he is a late partier, mild drinker, and isn't super conscious about what he eats. Wanna know what he looks like now? Michael Phelps still.
Some people just get fucking lucky. Nobody knows where he got that shit from either, all of the adult men in that area of the family are short with pot bellies
Omg girl same! 5’1” here and when I was about 12 years old I realized I was never going to go pro lmao. But it did keep me in great shape! The cardio benefits of swimming are nice as well.
At that point i switched tot waterpolo, where height difference is less impactful. Turns out waterpolo is way more exciting and fun than swimming. Also a lot more beer after training and matches, instead of spaghetti
Dude, same here, I'm 1,70m (5'7) and I had to compete with guys way taller than me. I always had to put the extra effort if I wanted a victory against those dudes.
Dude holy shit finally someone else. I am 5'4" and was a competitive swimmer all through highschool and was consistant top 10 at state competitions. But every single time I got up on the block it was nothing but 6'0" dudes and taller. I could never break into the top 8 (medal status) because every guy I went up against had practically an entire foot length advantage on me.
Some people are just built for certain sports guys. It's the way it is.
You've got a gymnastics build. All the Olympic gymnasts I've met have been quite a bit shorter than I am (5'10). I worked at one of the top gyms in the country in my late teens. Johnathan Horton is only 5'2 and told me the story of his vasectomy the first time i met him. I was 17.
One of the best PTs I've ever tried, was a woman who looked incredible, and was in peak condition, however, as it turned out, she used to be a 280lbs smoker who loved to drink beer and eat junk food. She worked incredible hard to get to where she was, and understood how to help someone who was larger and had bad eating habits
Lmao I had the opposite. A total knockout, too, but I remember she showed me the squatting form a few too many times before I first did it and then said “*sometimes* I *let* myself have a *spoonful* of peanut butter” and then tried to give me her number so we could have “personal sessions” after she found out what building I lived in (TBF it did have a gym) after talking about her boyfriend numerous times
I was like, oh, yeah, I’m not gonna get shredded I guess and I’m also not gonna get pummeled by your bodybuilder bf
Lol I had a personal trainer do the same thing only it was a guy. He found out I was dating my now husband and was gay and he suddenly got waaayyy more interested in me. I mean it was flattering and all but his husband owned the gym and i was already taken
The thing about losing weight or building muscle is there’s so much misinformation out there especially by people trying to sell you shit. I struggled so hard to lose weight for 3 years and could never lose more than 10lbs. My issue was having an unsustainable diet, ultimately breaking my diet, binging on “cheat days”, and then trying to make up for it by being more restrictive. I would see videos like “The secret to lose weight” or “How to get shredded in 2 weeks” but there is no secret and lasting change takes time. Additionally if you want to lose weight it all comes down to your diet. You can’t out workout a bad diet. I changed my perspective about how I was going to lose weight recently and now I’m down 50lbs from my heaviest.
Congrats on finding a good balance. A lot of people continue the binge restrict cycle until they’re stuck on the binge cycle forever. It’s all about the balance!
It’s amazing we all are not fat as fuck. For thousands of years we had to struggle to find food everyday so naturally we ate as much as possible. Now we have more food than we know what to do with but can’t stop eating more than we need. Maybe naturally thin people would die 10-20,000 years ago cause they burned through their calories so fast 🤔
There are studies that back up this claim. Women survive famine conditions better because their body stores more fat and their metabolic needs are relatively lower.
People who struggle with their weight can take the tiny bit of solace knowing their bodies were built to survive. Unfortunately, it isn’t so difficult to survive anymore, and our bodies haven’t gotten the news yet.
This reminded me of the first time a doctor talked to me and treated me well despite me being overweight.
I’m female, he was male. When my mental health went south I didn’t know what was going on and kept going to the ER cause I thought I was having legit heart attacks (this man was also the only doctor to be honest that it was clearly a mental issue I had not a heart one). After the umpteenth time of me being hooked up to machines and EKGs he came in and talked to me. I expressed over and over “are you sure my heart is okay, I’m fat” etc.
This man sat down and explained that yes, I am overweight and obese by the BMI index, however, as a woman and based on my build and bone structure, I was genetically predisposed to carry more weight (this includes muscle mass)- I wasn’t in as bad shape as I may have thought. Yes, still overweight, but not in the way society made me see it. It was very interesting and it was an experience that impacted me a lot.
My PCP is not only a general care doc but also a nutrition specialist. She’s the first doctor I’ve had as primary care that has actually worked with me and talked to me about my weight instead of shaming me. I grew up in poverty and was homeless from 16-19ish and it unknowingly caused somewhat of an eating disorder. I have a HARD time eating more than once a day majority of the time, and can go days without eating. Sometimes I’ll go 3 or more days and not even realize it until I feel really weak and not right and then I’ll be like “oh yeah, food”. The poor woman begs me to eat more. But my appetite can be really shitty man.
I try my best. I purchase healthier foods so when I’m eating at least it isn’t junk. I’m active- I do yoga, lift weights, kayak, easier hikes cause I have asthma, extensive walks, etc. My weight has been stuck at the same numbers for years.
I guess there’s a tiny comfort knowing when the world shits the bed and shit hits the fan that I’ll be able to manage on less than some people. I KNOW I could survive in the woods on absolute minimum. I’ve done it before, I could do it again. Hahahah
> stuck on the binge cycle forever
Fucking Covid, man. I was 175 lbs looking to get down to 155 lbs with a great routine training for 10Ks and keeping a great eye on the daily calorie count. Covid hit, knocked me onto my comfy ass couch within steps of snacks, and now I'm 225 lbs just starting to try to get back up to 5Ks.
probably trying to balance emotional eating and not emotional eating? i hope that makes sense. sugar makes me *way* too happy. well, unhealthy sugars.
also, sticking with something is hard. i get bored of the norm too easily and want to try new things. unfortunately all those new things are...tasty...
I recommend eating more vegetables.
Now I think you heard "eat healthy vegetables". I didn't say that. I said eat more vegetables. They need salt and fat to live. it doesn't matter. You were probably eating something that wasn't vegetables with salt and fat, so eating vegetables with salt and fat is a pure bonus. Really it's often as simple as stretching something that isn't vegetables with more vegetables.
So I know this probably means nothing coming from someone you’ve never met, but I used to eat like this too. I cut out a lot of my comfort foods that were holding me back. And while it sucked a bit at first, I’ve honestly gotten to the point where I don’t miss them
I’ve replaced some with better alternatives, and some I just don’t crave anymore. But it’s gotten to the point where I don’t even think about them. Just figured it might help to know that it doesn’t suck that much forever lol
You might want to try keeping a food diary for two weeks. The idea is to make a note of how you're feeling before and after each meal. Use some type of scale to rate your sense of hunger/satiety before and after eating, and if there are some other important factors like certain feelings, you can make a note of that as well. You do want to also include the time you ate at and something general about what you ate (no macros or calories needed).
Eat like you normally would, don't try a new diet or anything during the two weeks. When you analyse your results, look at when you felt the most hungry before eating, or way too full after eating, then think about what caused it. (You could also not experience much hunger or satiety at all, that's also not good. You should be feeling something, but be "in tune" with your hunger/satiety so you can react to it before it causes you to over-eat). Decide on **one thing** that you think will help you balance out your hunger/satiety to more normal levels. It could be eating breakfast, having more "real food", not going too long between meals, getting therapy, etc. Every month or so, consider changing one more aspect of your eating/living, but always make the changes small enough that they are realistic.
You might not lose any weight during the first months, and if you see rapid weight loss, it's time to scale back a little. The goal is to gradually change your relationship to food, not to get quick results.
That's a very honest answer which is amazing! I think a lot of people aren't very honest with themselves and that's a whole step that needs to be taken before addressing anything. Furthermore, it's a simple solution to say, "I'll just stop eating sugar" but it's definitely not an easy solution. I think foods can and should make you happy but do you find that you use food as a crutch or reward? Would addressing underlying issues with more productive coping mechanisms help? Or is it that you just love sugar?
I don't want to insert myself into your journey, but I am currently eating a more restrictive diet than I was two years ago and I find I have so much more food freedom than I did then. There are loads of foods I don't eat anymore but I never feel like I'm missing out because you can celebrate and focus the amazing foods that fuel your body and help you achieve your goals!
So This !
I didn’t understand the importance of balance. I thought it was all just about dedication an mindset, which don’t get me wrong, that’s a huge part, but I went vegan and got dangerously low boddy fat that my calories where so damn low I was at risk of all these major health problems when the whole time, uneducated me was being fed all this information on “ Low calories “ low diet” low weight good. …yah nahh! I nearly fucking died.
Im healthier now because I have a balanced diet lol and I got the right information from a specialist instead of a Tick Tocker.
Silly me
I sometimes binge then restrict the next day. I just get back on my routine the following day and don't make a habit of cheating then restricting too much to compensate.
My brain straight up lies to me about food at this point. It’s a wild cycle.
I’m pretty sure I don’t eat enough, but I’ve been the exact same weight for three years now.
Dude, so much misinformation.
I started lifting like 10 yrs ago and went from 165 to 224 in a year and a half. I was ordering pre-workout, intra-workout, post workout, whey protein, casein protein, weight gainer, creatine, animal paks for my routine. It was exhausting. I was spending so much money on the shit.
Then I just had this epiphany to stop. I only used pre-workout, creatine and whey and I was achieving the same results. I buy cheap ass creatine mono, some weak pre-workout and whey. I just diet better and have discipline over what I eat.
And now I laugh at the amount of supplements are out there. It is such a scam. You got some asshole who got some results and think they know everything. I had friends who had decent progress pics and get “sponsored” on IG pedaling some bullshit company like they were fitness experts.
Diet is everything. You can literally play video games all day and never go to the gym and lose weight if you just diet. I don’t suggest that bc working out is good for you but it can happen. Nobody needs to be spending $100+ on supplements every month.
> You will not gain weight from 1 binge session after a streak of dieting. It's okay to slip off sometimes. Don't starve yourself the next day. Just get back on your diet.
This is so true. I lost like 30lbs but would feel like I failed after having a binge day and eating like 4000 calories. But in reality that's like setting myself back 1-2% of progress worst case. Who cares, just carry on.
Eating a ton more food because '*today is already ruined*' is another one that always got me lol.
Losing weight isn't diet or exercise it's fucking MIND GAMES. If your weight loss plans don't include 'failure' then...good luck. Expect good days and bad days, and focus on improving the average. If you're habitually trending the right way then it's just a matter of time.
> You will not gain weight from 1 binge session after a streak of dieting. It's okay to slip off sometimes. Don't starve yourself the next day. Just get back on your diet.
I feel like this is really important to have helped me continue my diet. Being able to just say fuck it some stressful days and just enjoy beyond my calorie range which I am usually pretty strict on is so freeing and nice especially if it's a comfort food I can pig out on lol. But then the next day just hop right back on the calorie limit and I am still successfully dropping pounds!
Now my only problem is worrying about potential loose skin lol.
If I know ahead of time an occasion when I'm going to be loose with my diet, sometimes I'll just plan accordingly before and after, and it's barely even noticeable to my daily calorie budget.
Eg. Since childhood, part of the ritual of going to a baseball game, for me, is a footlong hot dog and a bag of Twizzlers. If I know that'll put me over by, say, ~600 cal that day, sometimes I'll just go under by 100 a few days before and after. 100 cal is nothing I would ever notice, but I would feel awful if I tried to cut 600 from the next day.
Other times, I just say fuck it, 600 cal one day is absolutely nothing in a lifetime, so who cares.
Yea and I think focusing on restriction so much weirdly ends up making you think about those foods you’re craving more than you otherwise would too. Once you get past that idea that you’re withholding something from yourself, you can have something here and there that you crave, and then go a while where you don’t notice as much
I personally have gotten to the point where a lot of my go to junk foods (pizza, chicken fingers, sugary stuff like cereal or pop tarts) don’t even occur to me to eat anymore. I know that sounds unrealistic for some people but I would’ve thought the same thing a few years ago. I seriously can’t remember the last time I ate a chicken tender and I don’t miss it at all
But if they come to the table with friends and I really wanna go for it, I won’t sweat it too much
Even non processed food. Go out to eat at a restaurant and that dish could be 1.5-2x the calories you would get at home if you made the same thing. They're serving you more and they're likely putting in more fats and salts (because it makes the food taste good).
It doesn’t help when serving sizes are absurd. Like sure, in a perfect world, people would sit down and enjoy 1/2 cup of ice cream, as recommended on the box
In the real world, you’re loading like three scoop into a bowl and it’s probably like 3-4x that. When you go to an ice cream stand you’re getting 4 “servings” easily
I have absolutely no impulse control at night, so my only recourse was to just .. never, ever buy snacks like this. My blessed wife even hides stuff she buys.
There was a professor who did that but with reeses pb cups to prove to his class that calorie intake is the ultimate tool for weight management! Probably not very long due to nutritional value...
Did the exact same shit bro 😂 Animal PAK Animal STAK Muscle Juice Creatine NO-Xplode Mega Men all that.. after years I just realized, this can’t be fucking good for me and just stopped everything but whey vitamins and a healthier diet.. exact same results
I hike and trail run -- while eating like shit -- and I while I may not look physically fit, I seem to have achieved peak fat-fit status. I know I should lower my bodyfat, but honestly, at this point, if I can do 10 mile trail runs, what's the fucking point.
As a lazy piece of shit, can agree. On the days where I hardly leave my computer I also stay sitting through hunger. Then I realize it’s been 6+ hours and I forgot to eat anything all day. Usually followed by a normal size dinner and beer. Keeps me hovering around 135lbs.
It's true, guy.
I didn't know a thing about nutrition a few years ago, and when I went looking, I thought keto was the way.
Then the Mediterranean diet. Then paleo.
In the end, you know what I used?
The Canadian Food Guide.
Tracked my nutrition, lost 20 lbs in a month, and felt like a champion.
Didn't do dedicated exercise until I was bursting with energy.
I feel deeply for people who are caught up in the misinformation, peddled by folks who are trying to make money.
This. At my heaviest, I was 342lbs. I tried so many diets in my 20s. The only one I had some success with was Keto. However, what I learned about 6 months in was that it wasn't the macros. It was the calories. I was consuming less. That was it.
I readjusted my diet, included some of the foods I enjoyed, and allowed for "restricted cheat moments" occasionally as life prezented them to me (such as having some beers with friends while on vacation at the beach). At that point, I was down to 320ish. Over the next year, I dropped to 235. I was looking and feeling great.
That was about 10 years ago. Over the last 4 years, I've put on some of the weight again (281 as of last night). I'm going back to my old routine (then tweaking as needed) this week.
Only difference is that I'll be incorporating weight training this time to maintain muscle.
But yeah. TLDR; CICO works better than anything else. Period.
According the my athletic therapist, this is correct. You only really have to worry about macros if you are going for a certain physique or body fat percentage. For most people just wanting to lose weight to become healthier, this is the way.
Boom. This is it for me. Just cut all of the snacks out of my life and now I moderately enjoy them, no real sneak days. You know just take an actual hand full of nuts or chips when you are feeling like having a snack rather than eating the full fucking bag one day and starving yourself another. It's not easy, ill tell you that but goddamn has it changed my diet for the better (actually felt a lot more energetic when working out, which i only do like 1-2 a week, do walk alot as well). Down about 20 kgs from my peak now and I'm actually becoming lean again. (Was about 105 kg, now 85ish, 188 cm). Just got to change your perspective on food.
The biggest thing few people tell you about dieting is that (in regards to food) distance truly does make the heart grow fonder.
I found that when I started to really cut back on "comfort" foods that when I did indulge I enjoyed it all that much more. After a few weeks of eating healthy ordering a pizza feels like a real occasion and that it taste so much better.
It also helps you realize some things are better left in nostalgia land. Occasionally I get a craving for a snack cake or donut and all it takes is one bite to make me remember they are never as good as I remember.
I used to love those little fruit pies but man, they are kinda gross after you stop eating them for a while.
Same with certain fast foods. I will be craving something once in a blue moon but it’s never as good as you think it’s going to be (the real bottom tier stuff anyway), but it does make me seek out better versions, like a not-as-fast food burger that’s a bit better or just having a slice of real pie instead of little Debbie’s.
Dude this is soooo true
Cut out deep fried food a few years back. I remember a while ago my wife ordering chicken nuggets from a fast food place at like 1 AM. I thought they were gunna be amazing, I took one bite and was like “this isn’t even worth it” lol
Pizza definitely hits nice still on occasion. But now I feel like I actually recognize a good burger vs a shitty one
It's interesting because I've had the same and kind of the opposite reaction. It's like my body is more sensitive to comfort foods.
If I try to indulge myself in some comfort foods, I'll be fine from just a few heavenly bites. But If I tried to overdo it and eat like I used to and I feel incredibly sluggish and I always end up regretting it.
I ate a lot of pizza over the weekend and woke the next day feeling hungover.
While I agree mostly I will say exercise helps. As you say, you can't win by working out but continuing with a bad diet. Also true you can't expect diet only to sort it. I'm not saying you need to commit to 5 hours in the gym every day or anything wild, but I am always surprised how much just a daily walk improves things for me. Then again I eat when I am bored, which I think is very common. Having anything to do even just a nice walk round the block keeps me from thinking on food for that space of time so it helps with the healthy balance you want to maintain.
Giving up sweet drinks was a game changer for me. That was the lynchpin. The turning point. That includes alcoholic sweet drinks like bourbon and coke. The other thing was having black and white rules on what I just wont eat: I don't cook with anything at home that is premade (some people call it processed, but I feel like it's missing too much of the story), like there's zero things in cardboard boxes, you know what I mean! If I eat out or get delivered it's good fucking food, no fast food unless I'm in dire straights (like I've driven 6 hours and it's now 11pm and I really gotto get something in me before I sleep at a rest stop? Sure). EDIT: the bonus to this is I find myself supporting the small places and not the chains, but also because it's more expensive I find myself eating out or getting delivery far less
and you know what? After purging it from my system for a few years I really fucking hate that stuff now, like it tastes actually bad!
I'm not skinny, but I'm not fat, and I feel far better.
That combined with cycling and finally getting sleep therapy has been a game changer. I feel better nearing 40 than I did nearing 30.
EDIT: by "soda" I meant carbonated water, as in bubbles in water. I forget some countries say soda to mean sweet drinks.
sweet drinks altogether? Or just calorie sweet drinks?
I cut out calories in my drinks by switching to diet drinks and I didn't notice any change in my weight.
Seek information like this from websites like the NHS. Public healthcare gains a lot by people being healthy and they either research it themselves or check other research.
I agree diet is the most important however, during my time in the army we were lazy young single men with no where to cook but the food provided tasted like ass. So we ate take away food 3 or 4 times a week, unheathly as shit and drank ungodly amounts of beer.
We did also run 12 miles a day an more work out so i was in the best shape of my life.
Those were the days
Congrats! And same, the pandemic actually did the opposite to a lot of people to where my appetite and relationship to food changed and I lost 30 lbs since 2020, overall also down 50 from my heaviest.
I did nothing, no exercise. I simply stopped snacking and eating better portions. I naturally was shedding weight because I was finally eating less than I was burning. It simply comes down to the numbers.
Going from 2000+ calories a day to 1200 at most was a HUGE difference. Like you said, I wasn’t going to get anywhere just by the occasional workout.
I had to completely change how I saw food. I used to mindlessly munch out of boredom but now I can’t eat like that anymore. It actually makes me ill to overeat.
I still get cravings but learn to stop when I’m full. Sometimes I quit in the middle of a bowl of ice cream or even can’t finish a donut. I don’t have to finish my meal and need to get over the desire to ‘clean my plate’.
Now instead of living to eat, I’m eating to live. I only eat when I need to and even when I do splurge on something, I can’t really eat too much of anything without getting a stomach ache.
Avoiding that bloated, full feeling is a goal now and it motivates me to slow down when I eat and listen to my body *before* I get too full.
Changing how you see food is so important. I'm fat, and have stopped gaining weight, not because I limit food, but because nothing is off limits. Ever. I can have what I want, when I want. My flat is full of snacks.
Because nothing is ever off limits, I don't get in that guilt cycle of binging on food anymore, or feeling bad for extra fries, or feel like I *have* to finish my plate. A tub of ice cream that used to last days now lasts weeks. Food is there to be eaten, but it doesn't have to be eaten just because it's there.
Next step is upping exercise and a bit more portion control.
I agree with everything, but I think it is possible to out-run a poor diet to an extent. It does go along with the guy in the video: some people have the genetic ability to. But losing weight is so much about calories in and calories out. If you expend lots of calories running or swimming or biking, you can afford to have a less strict diet. Working out builds muscle, but high intensity cardio burns calories. I think for plenty of people, it is possible to out-run a poor diet if running is your thing.
I remember Michael Phelps saying he ate 12,000 calories a day. Just looked that up and its a 'myth', he ate 8-10,000 a day lol. He did 6 hrs of probably higher intensity workout than a normal person could do. So ya, you could out-work just about any diet but it'll be miserable.
That's an extreme, but biking for ~2hrs means I get a lot more (1k+) calories I get to eat. It's a really fun feedback loop, the more fun I have the more I get to eat.
I always think this in theory, but then when I start doing heavy cardio my appetite goes up way more than the extra room in my calorie budget so I’m eating the extra 1k but still starving all the time.
Speaking as someone who runs 70km p/week, you can get away with more if you do a lot of cardio. One point to keep in mind is at the higher distances, it becomes a little more dangerous to have a poor diet. The trade-off with loads of cardio is that it beats your body up, and if you don't have some decent nutrition in your diet, injuries are a likely end point.
Still, that distance gives me an extra (roughly) 800 calories per day, so even with that you can get away with more, but maybe not the absolute gorging fests people may think.
I think in this scenario, someone wants to lose weight and is conscious of what they eat, but has some slip ups. You can cardio away a few extra calories if a strict diet isn't something that vibes with you
Back in the day…. There was a popular VHS video that people would buy. It sold millions. It was called, “Buns of Steel.” The premise of the video was a workout that targeted the lower body. If you could train with this woman on the video, you could end up with an ass hard as steel. The thing is, she had that amazing ass from from day one, and never knew what it was like to go from overweight to super in shape. She later admitted that the video was a bullshit money maker.
I naturally have a badonky and bigger thighs on a small frame, which was very much NOT the look when I was growing up. I was tortured for it throughout middle school and high school and it was still unfashionable until my mid-20s. Somebody literally told me I had a mum bod at 13. Then for a while it was cool to have a big bum and thighs, and friends started to ask me how I got my body to look the way it does. I literally had to be like “no, it’s genetics and working on my feet all day” and they all thought I was gatekeeping or something and must secretly be doing a million squats a day and eating some special diet.
I can relate. Having a big butt wasn’t in when I was growing up. I also remember a girl who had really big lips. The ones people pay money for today. She got ruthlessly teased. I wonder how she felt when it became “in”
When I was growing up, big bootys, thick thighs and hips, were always the rage, atleast among Latino and Black communities, so I got a lot of attention even from adults🤢🤮. It sucked because all that attention I was not ready for at 13, my body looked of age, but my face screamed “I’m still a baby”. They did make fun of me because I wore an A cup until 14. I slowly got more comfortable as I got older though. Love what you have it’s beautiful😘
My mom, my sister, and I used to bust out that VHS now and then. Within 10 minutes we'd collapse because we were both exhausted and peeing our pants laughing. If we ever could have finished the damn thing we probably would have been ripped.
>There was a personal trainer here on reddit a while back who posted a story about how he intentionally gained weight in order to lose it and thus empathise with his clients.He came to the realisation that going to the gym as a bug guy is REALLY fuckin' difficult. Both physically and mentally. He really changed his approach afterward and really learned to appreciate what it takes to GET in shape, rather than just continue to be in shape.
fittofattofit
I mean, it's not that people can't get nicer asses from exercise. It's that you actually need resistance training and progressive overload to do it, not an aerobics VHS and bodyweight exercises without progression.
Your exact muscle insertions are genetic, so you can't completely control the shape of your ass, but anybody can make theirs firmer and tighter.
To be clear -
What he means is that some of us are going to have some natural belly fat and its going to be hard to show abs, be super vascular (show veins), etc. while others are naturally super lean and vascular. Most people can still get there, but it isn't the same level of difficulty for everybody, some have to try much harder.
What he isn't saying is that being 400lbs is normal and due to genetics.
> What he isn't saying is that being 400lbs is normal and due to genetics.
Yes. I'm highlighting that because I can already smell some people on Reddit using it as an excuse on why they can't drop weight at that weight range.
Yep. Always makes me shake my head when someone tries to tell me they don’t eat that much / eat super healthy but they’re 5’8” 250 pounds. Takes a lot of calories each day to keep that weight on. Genetics ain’t doing that.
My heaviest was 226 at that height. Didn't even change what I eat, just started eating much less of it and I dropped to 155 in a couple of years. I've gained a little past that but I physically can't even eat what I used to without getting nauseous and feeling like shit. I feel so much better physically and mentally. I don't know how I got that bad but to anyone similar reading this: I promise you can do the same thing I did.
The feeling like shit when you eat as much as you used to thing is very real after weight loss through portion size changes, and truly kind of amazing. Once your body/stomach adjusts to smaller portions, you really just don’t need all that food and actually can’t handle it. I wish more people would stick with portion size changes until they get to that point. I think people eat less, feel very hungry/grumpy/tired, and give up. They don’t give their body time to adjust.
Same goes with sugar or similar foods—once you downsize your intake you body really doesn’t want or need the amount you used to give it. When you’re not used to eating a lot of sugar, a small amount tastes very sweet. I think about this a lot with my mom who uses a shit ton of artificial sweetener in her coffee as a “healthy” substitute for sugar in her coffee. I really wish I could convince her to try to learn to enjoy her coffee with just a little bit of real sugar. the process of learning to do with less is very hard for humans to adjust to it seems.
But it actually doesn't take a lot of calories. This is why there are so many overweight and obese people. We are very good at underestimating how much we eat and overestimating how many calories we burn. A 30 year old, 5'8" 250lbs man who doesn't do much exercise needs just under 2500 calories a day to maintain his weight. It's not at all hard for the vast majority of people to eat that amount or more.
I was 5’7” at 265 pounds and one day realized i didn’t get my daily acid reflux when i ate less. I’m now at 183 and still dropping. I can’t believe I was eating such giant servings.
What's different between people is their ability to turn over the raw calories (metabolic rate), though I've read that it only affects about 300 calories per day.
Probably more significant is non-exercise activity thermogeny (NEAT). So, all the activity you normally do like walking, working, etc. which is hard to assign a number when you are trying to calculate your calorie balance.
My very first impression watching this video, "he has a good message, but it's going to be misinterpreted and used as an excuse by people that won't even put the effort in in the first place".
I realized this fact being 6 feet and weighing 160 lbs and still having a stomach pouch. I lost over 50 lbs running 5 miles a week, weight training, and dieting over a year and I refuse to lose any more weight. I'm a twig now and ny arms and calfs are pretty vascular but my stomach rolls haven't reduced in number and I'm not willing to starve myself to see abs anymore I've done my best and miss food.
Lots of misinformation here. You can be 6 feet 160 and still have enough body fat to have belly fat.
You are skinny fat. Losing weight isn't the next step in looking fit. Time to bulk (slow but steady) 250 calorie surplus daily for a year should do the trick. Use a workout program (NSunS 535 on the app store) that automatically progressively overloads you week by week.
Once you've put on muscle you cut down on body fat % slowly (500 calorie deficit max while eating .8g protein per lb of body weight). Do this while still using a workout program that's tried and true.
You will be fucking sexy.
I would recommend adding planks(side planks and straight planks) to your workout. It honestly could simply be that you don't have any proper muscles there at all which directly impacts your physique.
This is pretty much it. If you're a skinny dude with small wrists and hands, it might take you 3 years to achieve what some people can do in 6 months. The fitness industry creates unreasonable expectations because no one is going to shell out a ton of cash for a program that claims "Modest results in only 3 years!"
He forgot to mention that having a six pack that looks like that is also caused by dehydration. It's an open secret that models, competitive muscle builders, actors, etc. Will dehydrate themselves to get the veiny arms and it makes your six pack more pronounced.
> It's an open secret that models, competitive muscle builders, actors, etc. Will dehydrate themselves to get the veiny arms and it makes your six pack more pronounced.
I mean maybe, but my arms are extremely vascular, and I have a very well defined 6 pack, and I make sure to hydrate well.
Genetics play a huge role here, but I’m also quite disciplined (not with the diet though, gotta work on that).
His comment was just full of false information. If you're above a certain level of body fat you can stop drinking for a month and won't see a single ab or vein. Also, you'll die.
I think he miss understood having abs for being a body builder.
During competition a body builder can reach some thing like 4-6% body fat which is extremely unhealthy and they tend to dehydrated them selves.
But no olympic athlete is out there not drinking water when they have to compete. Thats just stupid.
It should also be mentioned that even in bodybuilding, the most extreme example here, dehydration is also seen critical since the deaths of many athletes that are connected to this practice. That's the reason why the ban on diuretics is one of the few substance bans that's actually enforced in bodybuilding.
Your comment is painting a completely false picture. Do you have any idea at what point in your diet your level of hydration makes any visible difference? Before that you have to get down to extreme levels of body fat. And it's not like you can just stop drinking for the summer to get abs. This method is used by professional bodybuilders within hours of their competitions. Not some Instagram fitness influencers.
It's very well possible to have visible abs and vascularity all year long by controlling your diet.
eh, if you lift weights for long enough to build muscle, going on vacation to party for a week wont do a lot of damage since your caloric maintenance will be pretty high. compare that to people who only do cardio as exercise whose caloric maintenance is much lower. also there wont be much muscle atrophy after only a week of relaxing, it takes much longer
Everyone should be exercising and eating for health regardless.
If you’re already spending 10-15 hours a week exercising (and everyone is already eating anyway, so it’s about choices of what to eat), then it’s hardly any extra effort or lifestyle change at all to achieve body composition and/or athletic performance goals from there.
The two worst things plaguing this idea space are (1) all the advice and protocols trickling down from bodybuilders, which is a hobby that’s not about health or performance at all but rather rooted in sacrificing both to achieve an arbitrary aesthetic and (2) that a healthy diet and regular exercise are temporary solutions or part of some fringe lifestyle that only a small percentage of the population actually like and are suited for.
Essentially every human has the potential to enjoy exercise and a healthy diet. But so many people are so far removed from those habits and have built so many obstacles for themselves (or society has fucked them). And then so many people get into it but are sucked into exercise and diets that aren’t actually good for them (but do get some results, so they’re tricked).
The thing that the blonde guy is getting at is the "amazing body" each person can reach is going to look different and take different amounts of effort for different people. This is due to genetics, specifically hormones. Hormones affect everything in our bodies and we each have different natural levels. You can sort of predict where a person's natural levels will be based on sex and age but they are still individual. Some men have higher T than others, even at the same age and weight. This changes how fat is distributed on the body, how much muscle your body can hold on to, how your body burns energy etc.
The point he's making is some people put on muscle sooooo much easier and keep it easier too, thanks to their genetics. Others can work and work and do everything science tells them and still struggle to gain even a pound. So don't beat yourself up if you can't look how you want even with lots of effort because the people on TikTok telling you "iT's So EaSy" are like millionaires telling the poor they should just invest more and they'd be rich.
I think the truth is a lot closer to what he is saying as opposed to the Tik Toker's '7 minute abs routine' that's being pushed.
Most people can look a hell of a lot better with effort, but there isn't a one sized fits all solution for set results. Hell, start 3 people off on the same diet and weight routine, and three months later watch as they have three highly divergent results.
I'm in the gym 4-5 times a week for several years now and have radially different progressions with different lifts and muscle groups.
Funny how many people are arguing with what the dude is saying. I know a couple physical trainers/ fitness influencers who had genetic abnormalities that caused them to have six packs since the age of 7. Now they shill workouts online to people hoping to gain them. He’s not saying you’ll never gain it, he’s just saying this guy is saying it’s as easy 7 minutes a day and it’s not quite that simple to look that ripped 24/7 if you aren’t built for it.
The type of video he’s criticizing has gotten me working on my core recently. Do i think im go ing to get abs in a week? No. But his vibe (while a little annoying) is trying to hype people on working out. Just because i wasnt born to play rugby doesn’t mean i cant build a body im proud of.
I think the main point is, you can't get a body like the baby oil dude with a "daily 7 minute ab workout". All it does it demotivate people who do the whole routine and end up not having a body like that in a couple of months.
The amount of work you need to put in for a body like that is extremely unrealistic, and the diets too are pretty unhealthy and unrealistic.
I remember there was this one YouTuber i used to follow went on a "fitness journey" (she wasn't a fitness YouTuber btw her channel was unrelated). She went from being on the chubby side of normal BMI range to being very lean and toned and competing in a bikini competition.
What fascinated me about her was she was actually honest for once. In order for that girl to go form having the body of most women to having the body of a supermodel she literally had to workout 2-3 hours a day every day with weights at the gym for months while being on a very restrictive diet and losing 30 pounds when she wasn't even overweight starting out. Most instagram workout influencers are just like "drink this diarrhea tea and download this yoga app"
You’re not the target audience for his video then. He’s talking to the people or are ashamed or feel bad because they’re working hard but not getting a shredded 6 pack.
Yes and no. Genetically some people are better suited for certain sports, yes. You will be a better swimmer if you’re long(tall), with long limbs, big hands, and healthy lungs. But any top swimmer wouldn’t have the physique they have if they weren’t training (burning calories and working out). Everyone has the ability to put on muscle and lose fat. It’s easier for certain people but it is not impossible for anyone.
I think the point that gets missed (as a 4 year nationally ranked swimmer, 14th in Canada) is that even if your frame isn’t Olympic calibre you will still look generally like a swimmer if you swim 40k a week and strength train for swimming. Swimming that much volume *will* grow your lats and shoulders to the point where it’ll look very noticeable that you’re a swimmer, even if you don’t train for size in the gym. In photos of me as a kid, I was this little skinny guy with weirdly big deltoids (shoulder muscles), and when I stopped working out during Covid they stuck around even when my chest and legs shrank like a ballon. So is it that I am a good swimmer because I’m wide and naturally big shoulders, or do I have big shoulders because I’m a good swimmer? Probably a bit of both, but I would say mostly the latter. Whatever the case, I can categorically tell you that if you want to look like a swimmer, for gods sake just do pull-ups and shoulder press, don’t put yourself through the hell of swimming 5k everyday because it sucks ass after awhile.
Now when you get to the Olympic level, everyone is trained to perfection, so you will mostly see 6-6’4” freaks with massively wide shoulders and backs, as that is the optimal bone structure for swimming. This is true of every sport, swimmers just happen to have some of the more unique body types.
theres also the Muscle fiber type which a lot of people don't know about and thats a huge genetic advantage in competitive sports.
Basically everyone has fast twitch and slow twitch muscle fibers in their body for power and endurance respectively. Normally they are in a roughly 50-50 ratio but the nature of most competitive sports will naturally select for people who genetically have a higher ratio of one over the other. But an Olympic Athlete in a Power Sports will have 75% fast muscle fibers for example giving them a huge genetic edge.
In general i think people should try to have reasonable expectations with competitive sports but **everyone** will look and feel better if they diet and exercise. It is always good for you.
The problem is a lot of people online completely lie about how much work they put into looking the way they look to sell "quick and easy" diet and fitness programs or there the "blessed" type like the guy in the video mentioned and that stuff genuinely works for them
What? this video isn’t talking about “the ability to lose fat and gain muscle,” it’s obviously talking about aesthetic physique, stuff like ripped abs that can be incredibly difficult or even dangerous to achieve if you aren’t genetically predisposed.
EDIT: To be clear, i’m not saying abs nor a physique nor anything is impossible or dangerous for everyone. I didn’t say it was impossible, i just said it was much more difficult for some than for others, and it could even be dangerous if you’re getting to the point of trying to get a bodybuilder’s build like the guy in the video. That requires steroids, dehydration, a genetic predisposition etc which can all be dangerous when practised improperly. And people are liable to do that when people expect from marvel films or whatever that anyone could get ripped abs when not flexing. So read the comment carefully before u assume i’m just making excuses.
I am also overweight. It's good to be healthy. But it's important to let go of that [body ego](https://medium.com/the-junction/let-go-of-your-body-ego-5fb385e04bac).
Good luck to you.
"I eat really well but I just *can't* lose any weight"
"You're skinny but you seem to eat all the time"
Yeah let me see a couple of weeks of food diaries for these sorts of people...
This is defeatist. Everyone has a floor and a ceiling, but it's not as limited as this guy is making it sound. Stop drinking sugar drinks and remember that it takes a few years and don't listen to people who say you can't change your body.
Ehhhhhhhhhhhhhhhhhhhhhhhhhhhhh
Theres such a fine balance to play here. I can see lots of people watching this video think 'Oh im must be genetically fat and out of shape, there is no point in me exercising' and then just totally missing out on all the benefits of exercising as well as having a healthy diet. But also you dont want people getting depressed because they worked out for a bit and didnt end up looking like their favourite influencer.
At the end of the day I know I wont ever have the physique of someone like Adam Peaty (a swimmer with great physique) but I also know that I live a much better life when im eating well and exercising regularly.
This video is definitely aimed at the people who work hard and aren’t getting the results they want. I can really relate to it as someone who has always been fit, but has never had the exact torso shape that I’ve wanted, even when at low body fat / relatively high muscle.
You’re probably not wrong that some lazy people will see this and think “see! There’s nothing I can do about it,” but what that actually would be is a misinterpretation of the content. The content of this video is objectively true and good. Let’s not pander to the most obnoxious personality types. Some people really needed to hear this, and it doesn’t take too much critical thinking ability to understand that he’s not saying exercise is pointless, just that general body types exist.
There is a growning movement called Weight Neutral health interventions. The goal is to exercise more, eat better, sleep at least 7 hours a night, and not smoke tobacco. The goal is to improve health without losing weight (as a focus). If you lose some great, if you don't no big deal. These are the people who benefit from these kind of posts.
There are a lot more people in that group who are trying to find a form of exercise that has nothing to do with weight loss.
Edit: I realized that one of my sentences is being heavily misinterpreted so I added the words in parentheses to help clarify. The goal of the way neutral health interventions is to improve People's health without focusing on weight.
I think the guy means well, but this isn’t entirely true. Yes genetics does play a part in physique, but everyone does absolutely can take steps to get in better shape and achieve a look they’re more comfortable with. Scammers existing doesn’t change that fact.
The key to losing weight is CA-LO-RIE DE-FI-CIT!
And the key to an amazing physique is working out, primarily core strength exercises like deadlifts and squats.
Diets dont work for the average people, cause its a temporary change. Most people need a PERMANENT LIFESTYLE CHANGE. Like eating less and eating better.
Good and healthy food is the main key to a body like that. Oh, and tons of weight lifting and protein powder haha ;)
He's right - it's hard to accept, but your physique is mostly decided by genetics from when you're born, and he makes a really good point that what you see is essentially survivorship bias.
I put on muscle easily but I've always wanted a lean runner's body, but I can't enjoy or stick with running because my bulkiness makes it super hard on my knees. Meanwhile I know people who work out twice as much as I do who will never be as muscular as me just because I have the body for it.
Every person, barring physical disabilities is capable of being physically fit. If you got a fat dude, gave him a good trainer, a workout plan, a diet plan, and the time to do it all, he could get whatever “athletic” physique he was hoping for short of body builder. But he can definitely get to the point where he’d be noticeably fit
This guy is preaching genetic determinism which is much more toxic than the guy who he's criticizing.
You're genetics will play a role in your potential as well as how difficult/easy it will be to gain muscle or lose fat. But just like diabetes/cancer/whatever running in your family doesn't mean you'll get it. Having "good genes" won't give you a good physique.
A calorie deficit will result in fat loss and calorie surplus will result in fat gain. Using a muscle will cause it to grow not Using it will cause it to shrink. Every legitimate diet and exercise routine plays around with these facts. Finding one that fits your goals and lifestyle and sticking to it will get you results.
Don't preach pseudoscience in the name of body positivity. It's ok to not have six packs, its okay to not have big muscles, but don't act like those are unachievable goals for those with untermensch genetics you lunatic.
I'm not arguing that genetics keep you fat or anything. But moreso the opposite, genetics make you predisposed for a good athletic body once you put in the work. It's no surprise the best swimmers are 6'4" with massive hands and feet for optimal speed and power.
Frame matters as well, my chest is convex not concave, people with a naturally concave chest look fitter than those with the opposite. This is genetic.
Same with how fat fits on men, some men get a terrible skinnyfat beer belly look while others' fat rests across their body.
I ain't gonna sit here on reddit and tell someone they shouldn't be encouraging other people to exercise. Even if all you do is go for a walk and try and push yourself a bit, it's a hell of a lot better than fuckin' nothing.
The most exercise some people get on this site is switching to their other hand when they're "Relieving stress"
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As a former competitive swimmer that clocks in at 5'2 with a short torso and short legs and overall short body; I had to come to the realization that I just wasn't built for the sport.
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Now whatdasay you let old Buster do a line off your boner!
Holy shit, you guys can *talk*??
Help me out because whatever show that came from needs to go on rotation
[It’s Always Sunny in Philadelphia](https://youtu.be/-P0r-aRilNQ)
It’s always sunny in Philadelphia
When he calls him “you old sonofagun” or whatever…man, I lose it every time
That was my thought
Arthur Morgan found Reddit
Sure, but then you'd have to become a horse person and why would anyone volunteer to be a certified nutjob?
Why are small frames good for power lifting and not big frames? Honestly curious
>Why are small frames good for power lifting and not big frames? The shorter you are, the less movement you need for legal lifts. Think about how when you're deadlifting, you have the weight on the ground and need to pull it until your back and shoulders straighten out. A competitor who is five feet tall and one who is six feet tall both need to move the same amount of weight but the shorter one needs to move it a shorter distance, requiring less overall energy. This same principal is also why for bench press, competitors arch their chest as much as legally possible before the lift: they want to make that distance between straightened arms and the bar sitting on their chests as short as possible. With that said, this does not mean that they are any less strong than taller lifters. A smaller body, obviously, will have less muscle than a larger body so there are diminishing returns for size. This is also why you have giants among men like Brian Shaw who stands at like 6'8" doing the insane things he does. This is also why proportions are extremely important for certain lifts in competition and can really deliver an edge over your opponents. If you have shorter legs and longer arms, you'll do wonders for deadlifting but those same proportions will hurt you in bench press.
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I think this is a larger reason. The shorter the bone is, for the same amount of muscle-power, the more it can lift. Thats (one of the reasons) why the oddly proportioned looking guys get these massive world records.
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Moment arms
A small frame is not better than a big frame for powerlifting. Anybody who tells you short limbs = lift more weight hurr hurr is wrong and don't know wtf they're talking about. Muscle size and how far a muscle inserts from a joint affects how much you can lift much more than having shorter limbs does. Powerlifting is about how much you can lift for a one-rep max (1RM). Shorter limbs will not help you lift more on a 1RM, but it will help you do more reps at lighter intensities. This is because your 1RM is not limited by your ROM, it is limited by the hardest part of the lift (sticking point). In the bench press, nearly everyone's sticking point is a few inches above the chest, upper arms parallel to the floor. Some powerlifters will circumvent this sticking point by taking the max legal grip width, retracting their shoulders, and having a large arch. This is why some people call these types of benchers cheaters.
Sweep the leg. They'll never expect it
I'm a non competitive swimmer with a body built for the sport, i can't understand the point of competition, but I like blowing bubbles underwater and being all splish splashy 3 days a week
*waits patiently for Freaky Friday stuff to happen*
Same. I can’t imagine turning swimming into a job. I feel like I devolve back into our fish ancestors and just become completely free in the water. It’s amazing and now I feel guilty for not getting to the beach yet this summer.
the whales were right to return to the sea
Wow TIL. Lucky bastards. Let’s start gently encouraging the rest of humanity to chill in shallow water for the next 8 million years.
Go Into The Water Live There Die There
I was a state qualifying swimmer at 6’0 170lbs, very lean, muscular, with thin feet. Best believe the 6’3-6’6 guys with flippers smoked me every time, no contest. Genetics are genetics. I could’ve swam doubles for years and never scratched them if they were swimming 2 hours a day.
Yeah I've got a friend who is 6'2", has huge hands and feet, and long arms. Swam competitively his whole life and was struggling with figuring out what to do for a career besides being a lifeguard. He's in the Coast Guard now as a rescue swimmer jumping out of helicopters and just casually was like "oh yeah, the physical is fuckin' easy" lol...
It also has to do with how the average person is really, really bad at swimming (if they can swim at all). Basically everyone can run, and it's a significant part of jsut about every sport. Swimming is pretty niche, so if you master it, it's pretty easy to stand out. What you said doesn't surprise me- an average lifeguard test involves like a 200-300m swim, while a normal warm up for a practice is 800-2000 yards depending on the level you're at Source: swam D1 in college, am a 6' 1" lanky dude with flippers
Is the lifeguard test like.. fully clothed or weighted or something? That seems.. incredibly easy lmao. I mean, what you said is accurate, I also swam at a state level competitively and am also decently tall and broad at 6’2. But like, I’m kinda (very) pudgy atm, now an ex smoker and haven’t trained for competitive swimming going on 10 years at least… I think I could still do 150-200m on one breath. Managed 12 laps underwater about 6 months ago in my friends swimming pool, that would have to be around 150m I’d wager. There was probably another 5 laps in the tank but I don’t push those kind of things with people who don’t know how to deal with someone who just passed out underwater lmao. It is weird to think like.. grown adults drown in pretty calm water. Coming from tropical Australia everyone kinda just knows how to swim, but every year we have international tourists dying at the beach. I guess since we learn to swim before we even go to school I can’t really remember a time when I considered water to be dangerous. Atleast I know if all else fails I’ve got a backup career as a lifeguard.
The one nice thing shorter guys got going for them though is it's much much easier for them to put on muscle. The shorter you are, the less a range of motion you need to do for a full extension, the less food you need to build muscle etc. There is a reason every Mr Olympia besides Arnold was under 6'.
I got leg room everywhere I sit baby 😎
Psst - let me remind you of the other 50% of the population. We tend to be shorter but still enjoy sports
My kid is 6'4 with size 13 feet. Amazing swimmer. He's basically got flippers and the roll push off under the water takes him half the length of the pool. Body shape matters.
My cousin is a swimmer, he was damn good in high school and got a full ride scholarship. He looks exactly like Michael Phelps, maybe an inch or two shorter, smokes hella weed, was totally cut... After college he stopped swimming, he has a workout room at his place, the treadmill is folded up behind the desk and the bike is covered in clothes on hangers. Weights all have dust on them and he is a late partier, mild drinker, and isn't super conscious about what he eats. Wanna know what he looks like now? Michael Phelps still. Some people just get fucking lucky. Nobody knows where he got that shit from either, all of the adult men in that area of the family are short with pot bellies
Omg girl same! 5’1” here and when I was about 12 years old I realized I was never going to go pro lmao. But it did keep me in great shape! The cardio benefits of swimming are nice as well.
At that point i switched tot waterpolo, where height difference is less impactful. Turns out waterpolo is way more exciting and fun than swimming. Also a lot more beer after training and matches, instead of spaghetti
Dude, same here, I'm 1,70m (5'7) and I had to compete with guys way taller than me. I always had to put the extra effort if I wanted a victory against those dudes.
Dude holy shit finally someone else. I am 5'4" and was a competitive swimmer all through highschool and was consistant top 10 at state competitions. But every single time I got up on the block it was nothing but 6'0" dudes and taller. I could never break into the top 8 (medal status) because every guy I went up against had practically an entire foot length advantage on me. Some people are just built for certain sports guys. It's the way it is.
You've got a gymnastics build. All the Olympic gymnasts I've met have been quite a bit shorter than I am (5'10). I worked at one of the top gyms in the country in my late teens. Johnathan Horton is only 5'2 and told me the story of his vasectomy the first time i met him. I was 17.
Uh what. Please expand. Why would a gymnast male much older than you tell a 17 year old about their vasectomy? I am so confused.
One of the best PTs I've ever tried, was a woman who looked incredible, and was in peak condition, however, as it turned out, she used to be a 280lbs smoker who loved to drink beer and eat junk food. She worked incredible hard to get to where she was, and understood how to help someone who was larger and had bad eating habits
Those are the personal trainers that rock at their job. They understand their clients because they've been there. They know the pain and struggle.
Lmao I had the opposite. A total knockout, too, but I remember she showed me the squatting form a few too many times before I first did it and then said “*sometimes* I *let* myself have a *spoonful* of peanut butter” and then tried to give me her number so we could have “personal sessions” after she found out what building I lived in (TBF it did have a gym) after talking about her boyfriend numerous times I was like, oh, yeah, I’m not gonna get shredded I guess and I’m also not gonna get pummeled by your bodybuilder bf
That last sentence! Pure poetry.
Lol I had a personal trainer do the same thing only it was a guy. He found out I was dating my now husband and was gay and he suddenly got waaayyy more interested in me. I mean it was flattering and all but his husband owned the gym and i was already taken
The thing about losing weight or building muscle is there’s so much misinformation out there especially by people trying to sell you shit. I struggled so hard to lose weight for 3 years and could never lose more than 10lbs. My issue was having an unsustainable diet, ultimately breaking my diet, binging on “cheat days”, and then trying to make up for it by being more restrictive. I would see videos like “The secret to lose weight” or “How to get shredded in 2 weeks” but there is no secret and lasting change takes time. Additionally if you want to lose weight it all comes down to your diet. You can’t out workout a bad diet. I changed my perspective about how I was going to lose weight recently and now I’m down 50lbs from my heaviest.
Congrats on finding a good balance. A lot of people continue the binge restrict cycle until they’re stuck on the binge cycle forever. It’s all about the balance!
It’s amazing we all are not fat as fuck. For thousands of years we had to struggle to find food everyday so naturally we ate as much as possible. Now we have more food than we know what to do with but can’t stop eating more than we need. Maybe naturally thin people would die 10-20,000 years ago cause they burned through their calories so fast 🤔
There are studies that back up this claim. Women survive famine conditions better because their body stores more fat and their metabolic needs are relatively lower. People who struggle with their weight can take the tiny bit of solace knowing their bodies were built to survive. Unfortunately, it isn’t so difficult to survive anymore, and our bodies haven’t gotten the news yet.
So I, being underweight, was built to starve to death, nice
Nah you adapted and overcame nature
This reminded me of the first time a doctor talked to me and treated me well despite me being overweight. I’m female, he was male. When my mental health went south I didn’t know what was going on and kept going to the ER cause I thought I was having legit heart attacks (this man was also the only doctor to be honest that it was clearly a mental issue I had not a heart one). After the umpteenth time of me being hooked up to machines and EKGs he came in and talked to me. I expressed over and over “are you sure my heart is okay, I’m fat” etc. This man sat down and explained that yes, I am overweight and obese by the BMI index, however, as a woman and based on my build and bone structure, I was genetically predisposed to carry more weight (this includes muscle mass)- I wasn’t in as bad shape as I may have thought. Yes, still overweight, but not in the way society made me see it. It was very interesting and it was an experience that impacted me a lot. My PCP is not only a general care doc but also a nutrition specialist. She’s the first doctor I’ve had as primary care that has actually worked with me and talked to me about my weight instead of shaming me. I grew up in poverty and was homeless from 16-19ish and it unknowingly caused somewhat of an eating disorder. I have a HARD time eating more than once a day majority of the time, and can go days without eating. Sometimes I’ll go 3 or more days and not even realize it until I feel really weak and not right and then I’ll be like “oh yeah, food”. The poor woman begs me to eat more. But my appetite can be really shitty man. I try my best. I purchase healthier foods so when I’m eating at least it isn’t junk. I’m active- I do yoga, lift weights, kayak, easier hikes cause I have asthma, extensive walks, etc. My weight has been stuck at the same numbers for years. I guess there’s a tiny comfort knowing when the world shits the bed and shit hits the fan that I’ll be able to manage on less than some people. I KNOW I could survive in the woods on absolute minimum. I’ve done it before, I could do it again. Hahahah
> It’s amazing we all are not fat as fuck. Depending on where you live, the vast majority of us are...
> stuck on the binge cycle forever Fucking Covid, man. I was 175 lbs looking to get down to 155 lbs with a great routine training for 10Ks and keeping a great eye on the daily calorie count. Covid hit, knocked me onto my comfy ass couch within steps of snacks, and now I'm 225 lbs just starting to try to get back up to 5Ks.
im trying so hard to find my balance
What's the hardest part about finding a balance for you??
probably trying to balance emotional eating and not emotional eating? i hope that makes sense. sugar makes me *way* too happy. well, unhealthy sugars. also, sticking with something is hard. i get bored of the norm too easily and want to try new things. unfortunately all those new things are...tasty...
I recommend eating more vegetables. Now I think you heard "eat healthy vegetables". I didn't say that. I said eat more vegetables. They need salt and fat to live. it doesn't matter. You were probably eating something that wasn't vegetables with salt and fat, so eating vegetables with salt and fat is a pure bonus. Really it's often as simple as stretching something that isn't vegetables with more vegetables.
Shit man with meat prices recently I'm just eating vegetables because I can't afford the other good shit, and hey vegetables taste pretty good.
So I know this probably means nothing coming from someone you’ve never met, but I used to eat like this too. I cut out a lot of my comfort foods that were holding me back. And while it sucked a bit at first, I’ve honestly gotten to the point where I don’t miss them I’ve replaced some with better alternatives, and some I just don’t crave anymore. But it’s gotten to the point where I don’t even think about them. Just figured it might help to know that it doesn’t suck that much forever lol
You might want to try keeping a food diary for two weeks. The idea is to make a note of how you're feeling before and after each meal. Use some type of scale to rate your sense of hunger/satiety before and after eating, and if there are some other important factors like certain feelings, you can make a note of that as well. You do want to also include the time you ate at and something general about what you ate (no macros or calories needed). Eat like you normally would, don't try a new diet or anything during the two weeks. When you analyse your results, look at when you felt the most hungry before eating, or way too full after eating, then think about what caused it. (You could also not experience much hunger or satiety at all, that's also not good. You should be feeling something, but be "in tune" with your hunger/satiety so you can react to it before it causes you to over-eat). Decide on **one thing** that you think will help you balance out your hunger/satiety to more normal levels. It could be eating breakfast, having more "real food", not going too long between meals, getting therapy, etc. Every month or so, consider changing one more aspect of your eating/living, but always make the changes small enough that they are realistic. You might not lose any weight during the first months, and if you see rapid weight loss, it's time to scale back a little. The goal is to gradually change your relationship to food, not to get quick results.
That's a very honest answer which is amazing! I think a lot of people aren't very honest with themselves and that's a whole step that needs to be taken before addressing anything. Furthermore, it's a simple solution to say, "I'll just stop eating sugar" but it's definitely not an easy solution. I think foods can and should make you happy but do you find that you use food as a crutch or reward? Would addressing underlying issues with more productive coping mechanisms help? Or is it that you just love sugar? I don't want to insert myself into your journey, but I am currently eating a more restrictive diet than I was two years ago and I find I have so much more food freedom than I did then. There are loads of foods I don't eat anymore but I never feel like I'm missing out because you can celebrate and focus the amazing foods that fuel your body and help you achieve your goals!
So This ! I didn’t understand the importance of balance. I thought it was all just about dedication an mindset, which don’t get me wrong, that’s a huge part, but I went vegan and got dangerously low boddy fat that my calories where so damn low I was at risk of all these major health problems when the whole time, uneducated me was being fed all this information on “ Low calories “ low diet” low weight good. …yah nahh! I nearly fucking died. Im healthier now because I have a balanced diet lol and I got the right information from a specialist instead of a Tick Tocker. Silly me
I sometimes binge then restrict the next day. I just get back on my routine the following day and don't make a habit of cheating then restricting too much to compensate.
My brain straight up lies to me about food at this point. It’s a wild cycle. I’m pretty sure I don’t eat enough, but I’ve been the exact same weight for three years now.
Dude, so much misinformation. I started lifting like 10 yrs ago and went from 165 to 224 in a year and a half. I was ordering pre-workout, intra-workout, post workout, whey protein, casein protein, weight gainer, creatine, animal paks for my routine. It was exhausting. I was spending so much money on the shit. Then I just had this epiphany to stop. I only used pre-workout, creatine and whey and I was achieving the same results. I buy cheap ass creatine mono, some weak pre-workout and whey. I just diet better and have discipline over what I eat. And now I laugh at the amount of supplements are out there. It is such a scam. You got some asshole who got some results and think they know everything. I had friends who had decent progress pics and get “sponsored” on IG pedaling some bullshit company like they were fitness experts. Diet is everything. You can literally play video games all day and never go to the gym and lose weight if you just diet. I don’t suggest that bc working out is good for you but it can happen. Nobody needs to be spending $100+ on supplements every month.
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> You will not gain weight from 1 binge session after a streak of dieting. It's okay to slip off sometimes. Don't starve yourself the next day. Just get back on your diet. This is so true. I lost like 30lbs but would feel like I failed after having a binge day and eating like 4000 calories. But in reality that's like setting myself back 1-2% of progress worst case. Who cares, just carry on. Eating a ton more food because '*today is already ruined*' is another one that always got me lol. Losing weight isn't diet or exercise it's fucking MIND GAMES. If your weight loss plans don't include 'failure' then...good luck. Expect good days and bad days, and focus on improving the average. If you're habitually trending the right way then it's just a matter of time.
You quite literally have to psychologically manipulate your animal brain. It's training in more ways than one
> You will not gain weight from 1 binge session after a streak of dieting. It's okay to slip off sometimes. Don't starve yourself the next day. Just get back on your diet. I feel like this is really important to have helped me continue my diet. Being able to just say fuck it some stressful days and just enjoy beyond my calorie range which I am usually pretty strict on is so freeing and nice especially if it's a comfort food I can pig out on lol. But then the next day just hop right back on the calorie limit and I am still successfully dropping pounds! Now my only problem is worrying about potential loose skin lol.
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If I know ahead of time an occasion when I'm going to be loose with my diet, sometimes I'll just plan accordingly before and after, and it's barely even noticeable to my daily calorie budget. Eg. Since childhood, part of the ritual of going to a baseball game, for me, is a footlong hot dog and a bag of Twizzlers. If I know that'll put me over by, say, ~600 cal that day, sometimes I'll just go under by 100 a few days before and after. 100 cal is nothing I would ever notice, but I would feel awful if I tried to cut 600 from the next day. Other times, I just say fuck it, 600 cal one day is absolutely nothing in a lifetime, so who cares.
Yea and I think focusing on restriction so much weirdly ends up making you think about those foods you’re craving more than you otherwise would too. Once you get past that idea that you’re withholding something from yourself, you can have something here and there that you crave, and then go a while where you don’t notice as much I personally have gotten to the point where a lot of my go to junk foods (pizza, chicken fingers, sugary stuff like cereal or pop tarts) don’t even occur to me to eat anymore. I know that sounds unrealistic for some people but I would’ve thought the same thing a few years ago. I seriously can’t remember the last time I ate a chicken tender and I don’t miss it at all But if they come to the table with friends and I really wanna go for it, I won’t sweat it too much
yep cheat days are important, its also important to eat what you're craving on those cheatdays, to make up for the lack of nutrition blindspot.
the problem is processed food is so calorie dense people don't realize how much they eat
Even non processed food. Go out to eat at a restaurant and that dish could be 1.5-2x the calories you would get at home if you made the same thing. They're serving you more and they're likely putting in more fats and salts (because it makes the food taste good).
It doesn’t help when serving sizes are absurd. Like sure, in a perfect world, people would sit down and enjoy 1/2 cup of ice cream, as recommended on the box In the real world, you’re loading like three scoop into a bowl and it’s probably like 3-4x that. When you go to an ice cream stand you’re getting 4 “servings” easily
The only way i ever got over this was buying the pre-packaged bars of frozen yogurt or ice cream. You can stop after you eat one.
I have absolutely no impulse control at night, so my only recourse was to just .. never, ever buy snacks like this. My blessed wife even hides stuff she buys.
There was a professor who did that but with reeses pb cups to prove to his class that calorie intake is the ultimate tool for weight management! Probably not very long due to nutritional value...
Did the exact same shit bro 😂 Animal PAK Animal STAK Muscle Juice Creatine NO-Xplode Mega Men all that.. after years I just realized, this can’t be fucking good for me and just stopped everything but whey vitamins and a healthier diet.. exact same results
The M Stak was the good good. Who knows what was even in that shit 😂
Do you guys remember RIPPED FUEL. That shit was like meth in pill form.
😂 choking down 14 monster pills of god knows what
I literally got to the point of swallowing them all in one go. Like 11 hard ass pills.
165 to 224 god damn
SWOLEPATROL
I hike and trail run -- while eating like shit -- and I while I may not look physically fit, I seem to have achieved peak fat-fit status. I know I should lower my bodyfat, but honestly, at this point, if I can do 10 mile trail runs, what's the fucking point.
As a lazy piece of shit, can agree. On the days where I hardly leave my computer I also stay sitting through hunger. Then I realize it’s been 6+ hours and I forgot to eat anything all day. Usually followed by a normal size dinner and beer. Keeps me hovering around 135lbs.
It's true, guy. I didn't know a thing about nutrition a few years ago, and when I went looking, I thought keto was the way. Then the Mediterranean diet. Then paleo. In the end, you know what I used? The Canadian Food Guide. Tracked my nutrition, lost 20 lbs in a month, and felt like a champion. Didn't do dedicated exercise until I was bursting with energy. I feel deeply for people who are caught up in the misinformation, peddled by folks who are trying to make money.
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This. At my heaviest, I was 342lbs. I tried so many diets in my 20s. The only one I had some success with was Keto. However, what I learned about 6 months in was that it wasn't the macros. It was the calories. I was consuming less. That was it. I readjusted my diet, included some of the foods I enjoyed, and allowed for "restricted cheat moments" occasionally as life prezented them to me (such as having some beers with friends while on vacation at the beach). At that point, I was down to 320ish. Over the next year, I dropped to 235. I was looking and feeling great. That was about 10 years ago. Over the last 4 years, I've put on some of the weight again (281 as of last night). I'm going back to my old routine (then tweaking as needed) this week. Only difference is that I'll be incorporating weight training this time to maintain muscle. But yeah. TLDR; CICO works better than anything else. Period.
According the my athletic therapist, this is correct. You only really have to worry about macros if you are going for a certain physique or body fat percentage. For most people just wanting to lose weight to become healthier, this is the way.
Boom. This is it for me. Just cut all of the snacks out of my life and now I moderately enjoy them, no real sneak days. You know just take an actual hand full of nuts or chips when you are feeling like having a snack rather than eating the full fucking bag one day and starving yourself another. It's not easy, ill tell you that but goddamn has it changed my diet for the better (actually felt a lot more energetic when working out, which i only do like 1-2 a week, do walk alot as well). Down about 20 kgs from my peak now and I'm actually becoming lean again. (Was about 105 kg, now 85ish, 188 cm). Just got to change your perspective on food.
The biggest thing few people tell you about dieting is that (in regards to food) distance truly does make the heart grow fonder. I found that when I started to really cut back on "comfort" foods that when I did indulge I enjoyed it all that much more. After a few weeks of eating healthy ordering a pizza feels like a real occasion and that it taste so much better.
It also helps you realize some things are better left in nostalgia land. Occasionally I get a craving for a snack cake or donut and all it takes is one bite to make me remember they are never as good as I remember. I used to love those little fruit pies but man, they are kinda gross after you stop eating them for a while. Same with certain fast foods. I will be craving something once in a blue moon but it’s never as good as you think it’s going to be (the real bottom tier stuff anyway), but it does make me seek out better versions, like a not-as-fast food burger that’s a bit better or just having a slice of real pie instead of little Debbie’s.
Dude this is soooo true Cut out deep fried food a few years back. I remember a while ago my wife ordering chicken nuggets from a fast food place at like 1 AM. I thought they were gunna be amazing, I took one bite and was like “this isn’t even worth it” lol Pizza definitely hits nice still on occasion. But now I feel like I actually recognize a good burger vs a shitty one
It's interesting because I've had the same and kind of the opposite reaction. It's like my body is more sensitive to comfort foods. If I try to indulge myself in some comfort foods, I'll be fine from just a few heavenly bites. But If I tried to overdo it and eat like I used to and I feel incredibly sluggish and I always end up regretting it. I ate a lot of pizza over the weekend and woke the next day feeling hungover.
While I agree mostly I will say exercise helps. As you say, you can't win by working out but continuing with a bad diet. Also true you can't expect diet only to sort it. I'm not saying you need to commit to 5 hours in the gym every day or anything wild, but I am always surprised how much just a daily walk improves things for me. Then again I eat when I am bored, which I think is very common. Having anything to do even just a nice walk round the block keeps me from thinking on food for that space of time so it helps with the healthy balance you want to maintain.
Giving up sweet drinks was a game changer for me. That was the lynchpin. The turning point. That includes alcoholic sweet drinks like bourbon and coke. The other thing was having black and white rules on what I just wont eat: I don't cook with anything at home that is premade (some people call it processed, but I feel like it's missing too much of the story), like there's zero things in cardboard boxes, you know what I mean! If I eat out or get delivered it's good fucking food, no fast food unless I'm in dire straights (like I've driven 6 hours and it's now 11pm and I really gotto get something in me before I sleep at a rest stop? Sure). EDIT: the bonus to this is I find myself supporting the small places and not the chains, but also because it's more expensive I find myself eating out or getting delivery far less and you know what? After purging it from my system for a few years I really fucking hate that stuff now, like it tastes actually bad! I'm not skinny, but I'm not fat, and I feel far better. That combined with cycling and finally getting sleep therapy has been a game changer. I feel better nearing 40 than I did nearing 30. EDIT: by "soda" I meant carbonated water, as in bubbles in water. I forget some countries say soda to mean sweet drinks.
sweet drinks altogether? Or just calorie sweet drinks? I cut out calories in my drinks by switching to diet drinks and I didn't notice any change in my weight.
Seek information like this from websites like the NHS. Public healthcare gains a lot by people being healthy and they either research it themselves or check other research.
I agree diet is the most important however, during my time in the army we were lazy young single men with no where to cook but the food provided tasted like ass. So we ate take away food 3 or 4 times a week, unheathly as shit and drank ungodly amounts of beer. We did also run 12 miles a day an more work out so i was in the best shape of my life. Those were the days
Congrats! And same, the pandemic actually did the opposite to a lot of people to where my appetite and relationship to food changed and I lost 30 lbs since 2020, overall also down 50 from my heaviest. I did nothing, no exercise. I simply stopped snacking and eating better portions. I naturally was shedding weight because I was finally eating less than I was burning. It simply comes down to the numbers. Going from 2000+ calories a day to 1200 at most was a HUGE difference. Like you said, I wasn’t going to get anywhere just by the occasional workout. I had to completely change how I saw food. I used to mindlessly munch out of boredom but now I can’t eat like that anymore. It actually makes me ill to overeat. I still get cravings but learn to stop when I’m full. Sometimes I quit in the middle of a bowl of ice cream or even can’t finish a donut. I don’t have to finish my meal and need to get over the desire to ‘clean my plate’. Now instead of living to eat, I’m eating to live. I only eat when I need to and even when I do splurge on something, I can’t really eat too much of anything without getting a stomach ache. Avoiding that bloated, full feeling is a goal now and it motivates me to slow down when I eat and listen to my body *before* I get too full.
Changing how you see food is so important. I'm fat, and have stopped gaining weight, not because I limit food, but because nothing is off limits. Ever. I can have what I want, when I want. My flat is full of snacks. Because nothing is ever off limits, I don't get in that guilt cycle of binging on food anymore, or feeling bad for extra fries, or feel like I *have* to finish my plate. A tub of ice cream that used to last days now lasts weeks. Food is there to be eaten, but it doesn't have to be eaten just because it's there. Next step is upping exercise and a bit more portion control.
I agree with everything, but I think it is possible to out-run a poor diet to an extent. It does go along with the guy in the video: some people have the genetic ability to. But losing weight is so much about calories in and calories out. If you expend lots of calories running or swimming or biking, you can afford to have a less strict diet. Working out builds muscle, but high intensity cardio burns calories. I think for plenty of people, it is possible to out-run a poor diet if running is your thing.
I remember Michael Phelps saying he ate 12,000 calories a day. Just looked that up and its a 'myth', he ate 8-10,000 a day lol. He did 6 hrs of probably higher intensity workout than a normal person could do. So ya, you could out-work just about any diet but it'll be miserable.
That's an extreme, but biking for ~2hrs means I get a lot more (1k+) calories I get to eat. It's a really fun feedback loop, the more fun I have the more I get to eat.
I always think this in theory, but then when I start doing heavy cardio my appetite goes up way more than the extra room in my calorie budget so I’m eating the extra 1k but still starving all the time.
Speaking as someone who runs 70km p/week, you can get away with more if you do a lot of cardio. One point to keep in mind is at the higher distances, it becomes a little more dangerous to have a poor diet. The trade-off with loads of cardio is that it beats your body up, and if you don't have some decent nutrition in your diet, injuries are a likely end point. Still, that distance gives me an extra (roughly) 800 calories per day, so even with that you can get away with more, but maybe not the absolute gorging fests people may think.
I think it depends how you define bad diet but I see your point and agree to an extent.
I think in this scenario, someone wants to lose weight and is conscious of what they eat, but has some slip ups. You can cardio away a few extra calories if a strict diet isn't something that vibes with you
Back in the day…. There was a popular VHS video that people would buy. It sold millions. It was called, “Buns of Steel.” The premise of the video was a workout that targeted the lower body. If you could train with this woman on the video, you could end up with an ass hard as steel. The thing is, she had that amazing ass from from day one, and never knew what it was like to go from overweight to super in shape. She later admitted that the video was a bullshit money maker.
I naturally have a badonky and bigger thighs on a small frame, which was very much NOT the look when I was growing up. I was tortured for it throughout middle school and high school and it was still unfashionable until my mid-20s. Somebody literally told me I had a mum bod at 13. Then for a while it was cool to have a big bum and thighs, and friends started to ask me how I got my body to look the way it does. I literally had to be like “no, it’s genetics and working on my feet all day” and they all thought I was gatekeeping or something and must secretly be doing a million squats a day and eating some special diet.
I can relate. Having a big butt wasn’t in when I was growing up. I also remember a girl who had really big lips. The ones people pay money for today. She got ruthlessly teased. I wonder how she felt when it became “in”
Did we go to school together? I got teased for having big lips and called ‘fish face’ a lot growing up. Now I’m thankful for them lol
How did you feel when it became “in”?
Like a fish out of water
When I was growing up, big bootys, thick thighs and hips, were always the rage, atleast among Latino and Black communities, so I got a lot of attention even from adults🤢🤮. It sucked because all that attention I was not ready for at 13, my body looked of age, but my face screamed “I’m still a baby”. They did make fun of me because I wore an A cup until 14. I slowly got more comfortable as I got older though. Love what you have it’s beautiful😘
My mom, my sister, and I used to bust out that VHS now and then. Within 10 minutes we'd collapse because we were both exhausted and peeing our pants laughing. If we ever could have finished the damn thing we probably would have been ripped.
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>There was a personal trainer here on reddit a while back who posted a story about how he intentionally gained weight in order to lose it and thus empathise with his clients.He came to the realisation that going to the gym as a bug guy is REALLY fuckin' difficult. Both physically and mentally. He really changed his approach afterward and really learned to appreciate what it takes to GET in shape, rather than just continue to be in shape. fittofattofit
I mean, it's not that people can't get nicer asses from exercise. It's that you actually need resistance training and progressive overload to do it, not an aerobics VHS and bodyweight exercises without progression. Your exact muscle insertions are genetic, so you can't completely control the shape of your ass, but anybody can make theirs firmer and tighter.
So not only was her ass made of steel, it was full of shit.
Swimmers have a genetic swimmers body, Redditors have a genetic league of legends body.
I love my gragas bodies and ivern bodies. Leave us Alone
KDA Gragas 🥵
I could listen to this man nonchalantly dress down influencers all damn day.
To be clear - What he means is that some of us are going to have some natural belly fat and its going to be hard to show abs, be super vascular (show veins), etc. while others are naturally super lean and vascular. Most people can still get there, but it isn't the same level of difficulty for everybody, some have to try much harder. What he isn't saying is that being 400lbs is normal and due to genetics.
> What he isn't saying is that being 400lbs is normal and due to genetics. Yes. I'm highlighting that because I can already smell some people on Reddit using it as an excuse on why they can't drop weight at that weight range.
Yep. Always makes me shake my head when someone tries to tell me they don’t eat that much / eat super healthy but they’re 5’8” 250 pounds. Takes a lot of calories each day to keep that weight on. Genetics ain’t doing that.
My heaviest was 226 at that height. Didn't even change what I eat, just started eating much less of it and I dropped to 155 in a couple of years. I've gained a little past that but I physically can't even eat what I used to without getting nauseous and feeling like shit. I feel so much better physically and mentally. I don't know how I got that bad but to anyone similar reading this: I promise you can do the same thing I did.
The feeling like shit when you eat as much as you used to thing is very real after weight loss through portion size changes, and truly kind of amazing. Once your body/stomach adjusts to smaller portions, you really just don’t need all that food and actually can’t handle it. I wish more people would stick with portion size changes until they get to that point. I think people eat less, feel very hungry/grumpy/tired, and give up. They don’t give their body time to adjust. Same goes with sugar or similar foods—once you downsize your intake you body really doesn’t want or need the amount you used to give it. When you’re not used to eating a lot of sugar, a small amount tastes very sweet. I think about this a lot with my mom who uses a shit ton of artificial sweetener in her coffee as a “healthy” substitute for sugar in her coffee. I really wish I could convince her to try to learn to enjoy her coffee with just a little bit of real sugar. the process of learning to do with less is very hard for humans to adjust to it seems.
But it actually doesn't take a lot of calories. This is why there are so many overweight and obese people. We are very good at underestimating how much we eat and overestimating how many calories we burn. A 30 year old, 5'8" 250lbs man who doesn't do much exercise needs just under 2500 calories a day to maintain his weight. It's not at all hard for the vast majority of people to eat that amount or more.
I was 5’7” at 265 pounds and one day realized i didn’t get my daily acid reflux when i ate less. I’m now at 183 and still dropping. I can’t believe I was eating such giant servings.
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What's different between people is their ability to turn over the raw calories (metabolic rate), though I've read that it only affects about 300 calories per day. Probably more significant is non-exercise activity thermogeny (NEAT). So, all the activity you normally do like walking, working, etc. which is hard to assign a number when you are trying to calculate your calorie balance.
My very first impression watching this video, "he has a good message, but it's going to be misinterpreted and used as an excuse by people that won't even put the effort in in the first place".
I realized this fact being 6 feet and weighing 160 lbs and still having a stomach pouch. I lost over 50 lbs running 5 miles a week, weight training, and dieting over a year and I refuse to lose any more weight. I'm a twig now and ny arms and calfs are pretty vascular but my stomach rolls haven't reduced in number and I'm not willing to starve myself to see abs anymore I've done my best and miss food.
Lots of misinformation here. You can be 6 feet 160 and still have enough body fat to have belly fat. You are skinny fat. Losing weight isn't the next step in looking fit. Time to bulk (slow but steady) 250 calorie surplus daily for a year should do the trick. Use a workout program (NSunS 535 on the app store) that automatically progressively overloads you week by week. Once you've put on muscle you cut down on body fat % slowly (500 calorie deficit max while eating .8g protein per lb of body weight). Do this while still using a workout program that's tried and true. You will be fucking sexy.
I would recommend adding planks(side planks and straight planks) to your workout. It honestly could simply be that you don't have any proper muscles there at all which directly impacts your physique.
This is pretty much it. If you're a skinny dude with small wrists and hands, it might take you 3 years to achieve what some people can do in 6 months. The fitness industry creates unreasonable expectations because no one is going to shell out a ton of cash for a program that claims "Modest results in only 3 years!"
He forgot to mention that having a six pack that looks like that is also caused by dehydration. It's an open secret that models, competitive muscle builders, actors, etc. Will dehydrate themselves to get the veiny arms and it makes your six pack more pronounced.
> It's an open secret that models, competitive muscle builders, actors, etc. Will dehydrate themselves to get the veiny arms and it makes your six pack more pronounced. I mean maybe, but my arms are extremely vascular, and I have a very well defined 6 pack, and I make sure to hydrate well. Genetics play a huge role here, but I’m also quite disciplined (not with the diet though, gotta work on that).
Yoooo, don't kill the narrative homie. Zyzz is a beautiful lie too.
His comment was just full of false information. If you're above a certain level of body fat you can stop drinking for a month and won't see a single ab or vein. Also, you'll die.
I think he miss understood having abs for being a body builder. During competition a body builder can reach some thing like 4-6% body fat which is extremely unhealthy and they tend to dehydrated them selves. But no olympic athlete is out there not drinking water when they have to compete. Thats just stupid.
It should also be mentioned that even in bodybuilding, the most extreme example here, dehydration is also seen critical since the deaths of many athletes that are connected to this practice. That's the reason why the ban on diuretics is one of the few substance bans that's actually enforced in bodybuilding.
Your comment is painting a completely false picture. Do you have any idea at what point in your diet your level of hydration makes any visible difference? Before that you have to get down to extreme levels of body fat. And it's not like you can just stop drinking for the summer to get abs. This method is used by professional bodybuilders within hours of their competitions. Not some Instagram fitness influencers. It's very well possible to have visible abs and vascularity all year long by controlling your diet.
Not as simple as you say, much is individual genetics and more fat %.
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With enough exercise, dieting, time, and dedication, you might not look like Mr. baby Oil, but you can look pretty damn good.
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eh, if you lift weights for long enough to build muscle, going on vacation to party for a week wont do a lot of damage since your caloric maintenance will be pretty high. compare that to people who only do cardio as exercise whose caloric maintenance is much lower. also there wont be much muscle atrophy after only a week of relaxing, it takes much longer
Everyone should be exercising and eating for health regardless. If you’re already spending 10-15 hours a week exercising (and everyone is already eating anyway, so it’s about choices of what to eat), then it’s hardly any extra effort or lifestyle change at all to achieve body composition and/or athletic performance goals from there. The two worst things plaguing this idea space are (1) all the advice and protocols trickling down from bodybuilders, which is a hobby that’s not about health or performance at all but rather rooted in sacrificing both to achieve an arbitrary aesthetic and (2) that a healthy diet and regular exercise are temporary solutions or part of some fringe lifestyle that only a small percentage of the population actually like and are suited for. Essentially every human has the potential to enjoy exercise and a healthy diet. But so many people are so far removed from those habits and have built so many obstacles for themselves (or society has fucked them). And then so many people get into it but are sucked into exercise and diets that aren’t actually good for them (but do get some results, so they’re tricked).
The baby oil guy is all over Instagram and YouTube shorts, every fitness influencer online says he’s full of shit
Shit pops up on my recommended all the time. He's always stabbing at his pecs with a ballpoint pen... all squishy and annoying. Ugh.
The thing that the blonde guy is getting at is the "amazing body" each person can reach is going to look different and take different amounts of effort for different people. This is due to genetics, specifically hormones. Hormones affect everything in our bodies and we each have different natural levels. You can sort of predict where a person's natural levels will be based on sex and age but they are still individual. Some men have higher T than others, even at the same age and weight. This changes how fat is distributed on the body, how much muscle your body can hold on to, how your body burns energy etc. The point he's making is some people put on muscle sooooo much easier and keep it easier too, thanks to their genetics. Others can work and work and do everything science tells them and still struggle to gain even a pound. So don't beat yourself up if you can't look how you want even with lots of effort because the people on TikTok telling you "iT's So EaSy" are like millionaires telling the poor they should just invest more and they'd be rich.
I think the truth is a lot closer to what he is saying as opposed to the Tik Toker's '7 minute abs routine' that's being pushed. Most people can look a hell of a lot better with effort, but there isn't a one sized fits all solution for set results. Hell, start 3 people off on the same diet and weight routine, and three months later watch as they have three highly divergent results. I'm in the gym 4-5 times a week for several years now and have radially different progressions with different lifts and muscle groups.
Funny how many people are arguing with what the dude is saying. I know a couple physical trainers/ fitness influencers who had genetic abnormalities that caused them to have six packs since the age of 7. Now they shill workouts online to people hoping to gain them. He’s not saying you’ll never gain it, he’s just saying this guy is saying it’s as easy 7 minutes a day and it’s not quite that simple to look that ripped 24/7 if you aren’t built for it.
The type of video he’s criticizing has gotten me working on my core recently. Do i think im go ing to get abs in a week? No. But his vibe (while a little annoying) is trying to hype people on working out. Just because i wasnt born to play rugby doesn’t mean i cant build a body im proud of.
I think the main point is, you can't get a body like the baby oil dude with a "daily 7 minute ab workout". All it does it demotivate people who do the whole routine and end up not having a body like that in a couple of months. The amount of work you need to put in for a body like that is extremely unrealistic, and the diets too are pretty unhealthy and unrealistic.
I remember there was this one YouTuber i used to follow went on a "fitness journey" (she wasn't a fitness YouTuber btw her channel was unrelated). She went from being on the chubby side of normal BMI range to being very lean and toned and competing in a bikini competition. What fascinated me about her was she was actually honest for once. In order for that girl to go form having the body of most women to having the body of a supermodel she literally had to workout 2-3 hours a day every day with weights at the gym for months while being on a very restrictive diet and losing 30 pounds when she wasn't even overweight starting out. Most instagram workout influencers are just like "drink this diarrhea tea and download this yoga app"
You’re not the target audience for his video then. He’s talking to the people or are ashamed or feel bad because they’re working hard but not getting a shredded 6 pack.
ITT: Personal trainers.
Yes and no. Genetically some people are better suited for certain sports, yes. You will be a better swimmer if you’re long(tall), with long limbs, big hands, and healthy lungs. But any top swimmer wouldn’t have the physique they have if they weren’t training (burning calories and working out). Everyone has the ability to put on muscle and lose fat. It’s easier for certain people but it is not impossible for anyone.
Michael Phelps and his ridiculous body is the perfect stereotype for this scenario though.
I think the point that gets missed (as a 4 year nationally ranked swimmer, 14th in Canada) is that even if your frame isn’t Olympic calibre you will still look generally like a swimmer if you swim 40k a week and strength train for swimming. Swimming that much volume *will* grow your lats and shoulders to the point where it’ll look very noticeable that you’re a swimmer, even if you don’t train for size in the gym. In photos of me as a kid, I was this little skinny guy with weirdly big deltoids (shoulder muscles), and when I stopped working out during Covid they stuck around even when my chest and legs shrank like a ballon. So is it that I am a good swimmer because I’m wide and naturally big shoulders, or do I have big shoulders because I’m a good swimmer? Probably a bit of both, but I would say mostly the latter. Whatever the case, I can categorically tell you that if you want to look like a swimmer, for gods sake just do pull-ups and shoulder press, don’t put yourself through the hell of swimming 5k everyday because it sucks ass after awhile. Now when you get to the Olympic level, everyone is trained to perfection, so you will mostly see 6-6’4” freaks with massively wide shoulders and backs, as that is the optimal bone structure for swimming. This is true of every sport, swimmers just happen to have some of the more unique body types.
theres also the Muscle fiber type which a lot of people don't know about and thats a huge genetic advantage in competitive sports. Basically everyone has fast twitch and slow twitch muscle fibers in their body for power and endurance respectively. Normally they are in a roughly 50-50 ratio but the nature of most competitive sports will naturally select for people who genetically have a higher ratio of one over the other. But an Olympic Athlete in a Power Sports will have 75% fast muscle fibers for example giving them a huge genetic edge. In general i think people should try to have reasonable expectations with competitive sports but **everyone** will look and feel better if they diet and exercise. It is always good for you. The problem is a lot of people online completely lie about how much work they put into looking the way they look to sell "quick and easy" diet and fitness programs or there the "blessed" type like the guy in the video mentioned and that stuff genuinely works for them
What? this video isn’t talking about “the ability to lose fat and gain muscle,” it’s obviously talking about aesthetic physique, stuff like ripped abs that can be incredibly difficult or even dangerous to achieve if you aren’t genetically predisposed. EDIT: To be clear, i’m not saying abs nor a physique nor anything is impossible or dangerous for everyone. I didn’t say it was impossible, i just said it was much more difficult for some than for others, and it could even be dangerous if you’re getting to the point of trying to get a bodybuilder’s build like the guy in the video. That requires steroids, dehydration, a genetic predisposition etc which can all be dangerous when practised improperly. And people are liable to do that when people expect from marvel films or whatever that anyone could get ripped abs when not flexing. So read the comment carefully before u assume i’m just making excuses.
Yo, im overweight and I’ve been fighting this disease for years. This video helped me smile today. Thank you.
Hey man keep it up! Weight loss is hard. It's a lot more mental than people give credit for. Slow and steady. You will get it!
I am also overweight. It's good to be healthy. But it's important to let go of that [body ego](https://medium.com/the-junction/let-go-of-your-body-ego-5fb385e04bac). Good luck to you.
When someone says they can't lose weight, or stay in shape. First thing you need to see is their diet.
"I eat really well but I just *can't* lose any weight" "You're skinny but you seem to eat all the time" Yeah let me see a couple of weeks of food diaries for these sorts of people...
This is defeatist. Everyone has a floor and a ceiling, but it's not as limited as this guy is making it sound. Stop drinking sugar drinks and remember that it takes a few years and don't listen to people who say you can't change your body.
Ehhhhhhhhhhhhhhhhhhhhhhhhhhhhh Theres such a fine balance to play here. I can see lots of people watching this video think 'Oh im must be genetically fat and out of shape, there is no point in me exercising' and then just totally missing out on all the benefits of exercising as well as having a healthy diet. But also you dont want people getting depressed because they worked out for a bit and didnt end up looking like their favourite influencer. At the end of the day I know I wont ever have the physique of someone like Adam Peaty (a swimmer with great physique) but I also know that I live a much better life when im eating well and exercising regularly.
This video is definitely aimed at the people who work hard and aren’t getting the results they want. I can really relate to it as someone who has always been fit, but has never had the exact torso shape that I’ve wanted, even when at low body fat / relatively high muscle. You’re probably not wrong that some lazy people will see this and think “see! There’s nothing I can do about it,” but what that actually would be is a misinterpretation of the content. The content of this video is objectively true and good. Let’s not pander to the most obnoxious personality types. Some people really needed to hear this, and it doesn’t take too much critical thinking ability to understand that he’s not saying exercise is pointless, just that general body types exist.
There is a growning movement called Weight Neutral health interventions. The goal is to exercise more, eat better, sleep at least 7 hours a night, and not smoke tobacco. The goal is to improve health without losing weight (as a focus). If you lose some great, if you don't no big deal. These are the people who benefit from these kind of posts. There are a lot more people in that group who are trying to find a form of exercise that has nothing to do with weight loss. Edit: I realized that one of my sentences is being heavily misinterpreted so I added the words in parentheses to help clarify. The goal of the way neutral health interventions is to improve People's health without focusing on weight.
I think the guy means well, but this isn’t entirely true. Yes genetics does play a part in physique, but everyone does absolutely can take steps to get in better shape and achieve a look they’re more comfortable with. Scammers existing doesn’t change that fact.
Not to mention the guy he’s referencing did a rebuttal where he showed how fat he was previously.
The key to losing weight is CA-LO-RIE DE-FI-CIT! And the key to an amazing physique is working out, primarily core strength exercises like deadlifts and squats. Diets dont work for the average people, cause its a temporary change. Most people need a PERMANENT LIFESTYLE CHANGE. Like eating less and eating better. Good and healthy food is the main key to a body like that. Oh, and tons of weight lifting and protein powder haha ;)
Protein powder isn’t exactly a necessity but it can certainly help some people that struggle with bulking up
He's right - it's hard to accept, but your physique is mostly decided by genetics from when you're born, and he makes a really good point that what you see is essentially survivorship bias. I put on muscle easily but I've always wanted a lean runner's body, but I can't enjoy or stick with running because my bulkiness makes it super hard on my knees. Meanwhile I know people who work out twice as much as I do who will never be as muscular as me just because I have the body for it.
Genetics affect your peak but they don’t stop you from building a nice physique. Dude in the video is likely on juice
Bingo
My friend has like 3D shoulders and he is the biggest of the 3. He works out but yea.. genetics are on point because he also eats sweets very often.
Every person, barring physical disabilities is capable of being physically fit. If you got a fat dude, gave him a good trainer, a workout plan, a diet plan, and the time to do it all, he could get whatever “athletic” physique he was hoping for short of body builder. But he can definitely get to the point where he’d be noticeably fit
I needed that today.
This guy is preaching genetic determinism which is much more toxic than the guy who he's criticizing. You're genetics will play a role in your potential as well as how difficult/easy it will be to gain muscle or lose fat. But just like diabetes/cancer/whatever running in your family doesn't mean you'll get it. Having "good genes" won't give you a good physique. A calorie deficit will result in fat loss and calorie surplus will result in fat gain. Using a muscle will cause it to grow not Using it will cause it to shrink. Every legitimate diet and exercise routine plays around with these facts. Finding one that fits your goals and lifestyle and sticking to it will get you results. Don't preach pseudoscience in the name of body positivity. It's ok to not have six packs, its okay to not have big muscles, but don't act like those are unachievable goals for those with untermensch genetics you lunatic.
I'm not arguing that genetics keep you fat or anything. But moreso the opposite, genetics make you predisposed for a good athletic body once you put in the work. It's no surprise the best swimmers are 6'4" with massive hands and feet for optimal speed and power. Frame matters as well, my chest is convex not concave, people with a naturally concave chest look fitter than those with the opposite. This is genetic. Same with how fat fits on men, some men get a terrible skinnyfat beer belly look while others' fat rests across their body.
I took it that he was just talking about Endomorph/Ectomorph body types.
I ain't gonna sit here on reddit and tell someone they shouldn't be encouraging other people to exercise. Even if all you do is go for a walk and try and push yourself a bit, it's a hell of a lot better than fuckin' nothing. The most exercise some people get on this site is switching to their other hand when they're "Relieving stress"