Found the bot.

For your arm(s) / hand(s) + abs work and lower risks of prostate cancer, @tinyE warmly recommends HuniePop alongside a few packs of (soft) handkerchiefs.

So, where are the before/after pics? You've had three years to exercise.

I bet you're really ripped and veined now! And not because of smoking weed either!

*hides in shame*

I almost started giving advice! Hope you're doing well, Mr.Mumbles!

But yeah, what Erpy said. If weight loss is one of the main factors, exercise isn't really where most of your concentration should go. That would be diet.

I was bored and alone for 4 months, and at the end of it, while I could do 300 pushups in 15 minutes (with breaks), the only thing someone commented about me when they saw me after was "Oh, you've gotten fat". Turns out I had just broadened my chest and shoulder muscles underneath those sweet sweet manboobs.

Because exercise doesn't do spot reduction- i.e. exercising your upper body isn't going to make you lose fat in your upper body. The places where fat is removed from follows a different formula.

But if you want to generally feel good about yourself and your body, burpees and pushups. Alternate them! Do 50 of them, in sets of 10 with a half minute break inbetween! (I don't know your current body strength). Although I wouldn't purely focus on upper body.

Life is about balance :D
Upper
Lower

Bot or not, it's pretty much common sense (and also backed heavenly by empirical evidence). Diet means lifestyle - and that's what one needs to address first, or else one can kiss goodbye to a healthy/good body.

I am amazed by people who says they can (as an unhealthy/big one) eat all they can and still be healthy as older the person gets. And not in a good way. Even skinny/normal people can be really filled with much fat around the organs and be classified as unhealthy, even if one doesn't see it from the outside.

Fun fact 0:
Breathing and "exorcising" is actually another vital priority as the body literally burns fat by breathing the "fat" out as CO2, the rest is energy and return water. But no - you can't simply "breath" your way out of it.

Fun fact 1:
The more fat you have stored, the more food (energy) you crave. Another reason as why loosing weight is so damn hard :D

On the other side - Where Do Trees Get Their Mass

Proper form is super important. Don't put on more weight than you can lift while maintaining proper form. Use your muscles to do the heavy lifting - don't jerk your body or use momentum. That's not proper form. Look out for your back and take good care of it.

I find that lifting a pint of beer is great exercise for the elbow :)

Belly dancing and some modern dance which name I forgot (hootihop?). Everyone can do but if you are ashamed of dancing you can do it alone in a closed room.

Necroing because gyms are back open now. And I floated the idea of starting a general fitness thread. But I found this instead.

If you haven't already, OP, incorporate the following compound exercises into your regime and then :

Chest / Tris / Shoulders
Compound A (3x6-8)
- Bench press
- Close-grip bench press
- DB press
- DB shrugs
- Dips

Compound B (3x6-8)
- Incline bench press
- Close-grip bench press
- OHP / Military press
- BB Shrugs
- Dips

Accessories (2-3x10-12)
- DB bench press
- DB flies
- Cable cross flies

- Tri kickbacks
- Skullcrushers
- Tri extensions
- Tri pushdowns
- etc.

- Arnold press
- Lateral raises
- Seated lateral raises
- Reverse flies

- Due to the volume of exercises, some people split combine legs with shoulders.
- Remember you can adjust your grip width to hit more of your chest, tris, and shoulders (close grip for tris, medium grip for chest).
- Declines bench press only if you want to get into bodybuilding.

Back / Bis
Compound A (3x6-8)
- Conventional / Sumo DLs
- Yates / Pendlay rows (4x6-8)
- Pullups

Compound B (3x6-8)
- Romanian / Stiff-legged DLs
- Yates / Pendlay rows (4x6-8)
- Pullups

Accessories (2-3x10-12)
- Rack pulls
- Hyperextensions

- Lat pulldowns
- Single DB row
- Seated row
- Chest-supported row
- T-bar rows

- EZ bar curls
- DB curls
- Hammerheads
- Incline DB curls
- Cable curls

- I'd conventional deadlift if front squat OR sumo DL if you back squat.
- If you don't want to risk injury with DLs, replace DLs / Romanian / SLDLs with rack pulls.

Core / Grip on Cardio Days (3x10-12)
- Ab rollers
- Cable crunches
- Planks
- Side bends

- Farmer's walk
- Dead hangs
- Wrist curls / Reverse wrist curls
- Plate Pinches

- Remember to indirectly train abs and grip strength by Valsalva maneuver during all lifts, sticking to double-overhand DLs (i.e., not mixed grip, hook grip, or using chalk), and squeezing bars and DBs as hard as you can during all lifts.
- You can also indirectly work on grip by using Fat Gripz accessories
- I use dead hangs after every work out to decompress my spine

General
- Repeat exercises until you max out linear gains (i.e., every time you successfully complete a workout's 3 sets at the max rep range, go up by 5 lbs / 2.3 kg next session and stay there until max rep range is reached)
- If you fail a set two days in a row, deload by 10% and continue progress
- If you deload on the 3-5th time, you've maxed out linear gains and can move onto an intermediate program depending on your goals (powerlifting, bodybuilding, general fitness, etc.) like PPL or Madcow
- Take it easy and slow; slow consistent progress is better than an injury setting you back 8-12 weeks
- Listen to your body
- Up protein and vegetable intake levels, consider consuming enough protein for up to 0.73 g protein / lb of body weight or 1.61 g protein / kg of body weight
- If you're too weak with dips or pullups, go with negatives instead of using assisted
- If you're really serious, can also invest in fractional plates as you get more comfortable with lifting (< 2.5 lbs) and into diminishing rates of return

I hear Romanian deadlift has caused damage to quite a few as most are not flexible enough. Maybe have someone check you while doing minimal or no weight to ensure you really can bend your back enough.

Yes, it does requires some amounts of "refined" muscles and flexibillity to do it, as some exercises dos, especially concerning the back. I've seen some that progress way too far too fast and have gotten back pains from it. As a beginner it's best to refrain from some of them before the core muscles are ready for it. Even the spine doesn't like it either unless you have the muscles for it.

Same goes for doing full situps without having a strong back. When I did TaeKwon-Do we first learned about this and never to lift our lower part of the back until the body could fully handle it.

Actually, the best thing is to start the first weeks with just your bodyweight and some rope.

I have an old injury in my back from a car accident that I often get some pain from if it goes too long in between my workouts, and I've been too lazy to do anything properly. Due to this casual virus, I haven't worked much on my body for about 1.5 year, if anything at all. Going to the gym did make me have a steady routine each week so I'm hoping to get into it again.

Since I'm pretty "weak" I have to remind myself to not do some of these harder back exercises at least until my core strength is back. I do however go a bit harder on arms and legs alone. Personally, I like to mix things up as it tends to get stale and boring (that's usually what's happening to the body if one stay with the same routine over and over again yet see no benefit from it).

I started up recently myself, and I usually warms up with "circle jerking / bootcamping"; 3-5 different things, 20-30 sec as fast as I can, not much pause in between, and 4 sets/rounds, just to get my heartrate up. Then I proceed to do the usuall 6-8 reps and 4 sets with a good amount of pause in between. After that I stretch out, and sometimes finish with some short semifast walk and focus on my breathing.

Don't do Crossfit, stay hydrated, and see if you can find a building with a lot of stairs.

Remember, you're only trying to lose weight, you're not trying to be a tryhard 80s bodybuilder on roids. Take frequent breaks, and if it starts to hurt, stop. Post workout soreness is one thing, but during the workout is bad.

As far as deadlifts are concerned I prefer the hex bar deadlift. The position feels much more natural and easy for me. I think it does for a lot of people ;)

Hi Mr.Mumbles,
If your goal is to lose weight then you need to focus on diet.

From this link, please read the one related to the twinkie diet

https://lifehacker.com/a-calorie-is-not-just-a-calorie-study-shows-5922071

Is an extreme crazy idea to prove calories are a measurable way to control weight. By personal experiencie, I can tell you calorie count is very accurate: Years ago I put myself on a calorie diet, losing 100gr per day (=1kg every 10 days=3kg every month not more, not less very good for a simple person without any training on the topic) tracking what I ate on a calorie counter app (a tedious duty only overpassed by the accuracy in my weight loss!)
I dont have at hand -my research info details- from that time (but remember the fun fact of reading the twinkie diet on lifehacker), but if you are really interested, let me know to find it. Hope it helps