how to improve physique from here? : fitness

[–] schwim@piefed.zip 44 points 1 month ago (2 children)

Regarding the skin, especially if you lost the weight quickly(GLP-1, surgery, etc), give the skin a good amount of time(6 months to a year) for the skin to regain some elasticity and tighten.

If, given sufficient time the skin hasn't tightened, your only two options to relieve the distress it causes you is either surgery or learning to accept that it's just an historic element of your long life and says more about your achievements than it does about anything negative.

[–] ImgurRefugee114@reddthat.com 15 points 1 month ago* (last edited 1 month ago) (1 children)

Third option: gain a little bit of weight back. People underestimate how attractive muscular dadbods are to some people... You can still be in good shape while also having a bit of bodyfat. Plus you get to enjoy more pizza!

[–] Gladaed@feddit.org 2 points 1 month ago

Also it tends to be healthier. They really are quite skinny.

[–] jumponboard@lemmy.world 11 points 1 month ago (1 children)

I didn't lose the weight too quickly and the excess skin had enough time to adjust. I have to admit that it slightly decreased, but not too much.

I also don't believe that I can gain enough muscle mass to fill that region.

Thanks for the advice! I may look into surgery in the future if I still want to. Accepting that it'll stay forever like that is tough, but in the longer term, it is a great way to go.

[–] JustAnotherKay@lemmy.world 5 points 1 month ago (1 children)

If it’s any consolation, I literally didn’t notice the hanging skin until I looked back at the photo after reading. It’s very minimal and easy to miss

[–] jumponboard@lemmy.world 6 points 1 month ago

Thanks! It's good to remember that other people view at me a little bit differently than I do

[–] MyBrainHurts@piefed.ca 17 points 1 month ago (1 children)

No idea about the excess skin, just wanted to say congrats! That's a really impressive journey and I hope you feel awesome about it!

[–] jumponboard@lemmy.world 5 points 1 month ago

Thank you! It feels amazing! I couldn't be happier about it

[–] Fleur_@aussie.zone 14 points 1 month ago (2 children)

Get some big bolt on tits

[–] ivanafterall@lemmy.world 3 points 1 month ago (1 children)

And some of those giant ass implants to balance out top and bottom.

[–] Fleur_@aussie.zone 2 points 1 month ago

You are a true visionary worthy of my respect

[–] jumponboard@lemmy.world 2 points 1 month ago* (last edited 1 month ago)

Thanks! I'll focus on it a little more!

[–] deranger@sh.itjust.works 11 points 1 month ago* (last edited 1 month ago) (1 children)

I think you’re pretty good from a weight loss standpoint. Maybe work on adding lean muscle mass now, perhaps that will fill up some of the excess skin.

Great work!

[–] jumponboard@lemmy.world 2 points 1 month ago* (last edited 1 month ago) (1 children)

Thanks! Feels good to hear!

Do you really think that adding muscles in that region can fill the void?

[–] deranger@sh.itjust.works 3 points 1 month ago

I think it’s certainly worth trying before having anything surgical done. Dr. Mike Isratel on YouTube had some skin removed from his “love handle” area and he said the recovery was pretty brutal.

[–] rockSlayer@lemmy.blahaj.zone 9 points 1 month ago (1 children)

You can get surgery to remove the skin, but it will shrink over time as well. Don't forget that some fat is healthy, both in your food and on your body.

[–] jumponboard@lemmy.world 6 points 1 month ago* (last edited 1 month ago)

I've read about shrinking skin a couple of times, yet I haven't seen people where it shrunk. Not that I wouldn't believe it, but I haven't ever seen someone posting a before/after pic of how happy s/he is that the skin is finally gone.

Thanks for the reminder! It's important to hear it over and over in order not to develop bad habits

[–] Squirrelsdrivemenuts@lemmy.world 8 points 1 month ago (1 children)

You look amazing! No need to lose more weight.

[–] jumponboard@lemmy.world 5 points 1 month ago

Thanks! I'm in a small cut right now, I'm in no rush. I just want to see how lean I can go

[–] bruzzard@lemmy.world 6 points 1 month ago (1 children)

Mate, no advice here, just wanted to applaud you on your journey. There isn't really an end goal, though. You look great—keep it. Cherish it. Love the good parts, and even the less-than-great bits of your body; it's the only one you got. Keep healthy, keep limber, keep strong, and just enjoy the ride. You're an inspiration to many.

[–] jumponboard@lemmy.world 1 points 1 month ago

Thank you! :')

[–] blarghly@lemmy.world 5 points 1 month ago (1 children)

I would say look into surgery for the skin if you want.

Beyond that... what are your goals? What do you want? Because you are currently hot enough to be attractive to most people. You could be buffer or more cut, but if your concern is attractiveness, you have hit a point of diminishing returns with your body, and would be better served focusing on things like dressing well or becoming a good conversationalist.

If your goal is health - just keep doing what you are doing. Good job. Don't overthink it.

If you just want a goal, my recommendation would be to get some kind of hobby that allows you to express your newfound athleticism in a fun way - martial arts, gymnastics/acrobatics, team sports, etc.

And if you are really committed to having the best looking body you possibly can - then it is time to stop pretending and become a bodybuilder. Sign up for a bodybuilding gym, make bodybuilding friends, hire a bodybuilding coach. Asking the internet for advice won't take you nearly as far as really committing in real life

[–] jumponboard@lemmy.world 2 points 1 month ago* (last edited 1 month ago) (1 children)

[x] be/eat/live healthy
[x] be thin/not fat
[x] muscular/sportif
[x] looking good/hot
[ ] sixpack / lower abs / flat stomach
[x] happiness/satisfaction
[x] having fun/ hobbies

Thanks for pointing out the diminishing returns and to focus on other things with greater returns! That is a great way of living. Also for saying I shall enjoy life/sports and not worry too much about body anymore.

Thanks for giving me advice on how to approach my current situation and how to choose and go either way!

[–] blarghly@lemmy.world 2 points 1 month ago

For sure! Good luck deciding where to go from here. Regardless of choice, you've done great so far and things are only going to get better!

[–] shittydwarf@sh.itjust.works 4 points 1 month ago (1 children)

Great job on the weight loss! Now it's definitely time to lift / slow bulk

[–] jumponboard@lemmy.world 1 points 1 month ago (1 children)

Sure? What about going a little lower from here, 1 or 2kg in order to tiny bulk over summer?

[–] shittydwarf@sh.itjust.works 3 points 1 month ago (1 children)

No need I would say, if you add muscle mass it tips the body fat percentage scale in your favour even if your total body fat doesn't change at all. More muscle, same fat = less body fat %. And If you were to say put on 20lbs of muscle (doable in your first year with newb gains) your skin would tighten up to an extent all over

[–] jumponboard@lemmy.world 1 points 1 month ago (1 children)

Isn't it a problem that there is no big muscle where the skin is? Growing the lower abs to fill that void sounds not doable

[–] shittydwarf@sh.itjust.works 1 points 1 month ago

Your trunk will get bigger all around, mostly on the back, which may help

[–] sad_detective_man@sopuli.xyz 3 points 1 month ago (1 children)

trade me your lats. Whatever you're doing is effective enough to easily reach it again from zero

[–] jumponboard@lemmy.world 2 points 1 month ago (1 children)

I only do rows and pull downs for my back

[–] sad_detective_man@sopuli.xyz 2 points 1 month ago

well good job. it fucking worked 👌

[–] Pixel_Jock_17@piefed.ca 3 points 1 month ago (1 children)

What didbyou do to lose the weight?

[–] jumponboard@lemmy.world 8 points 1 month ago (3 children)

Eating healthy with a great variety of food. I eat as many vegetables as I want, lots of tofu and beans, less and less sugar and alcohol. I’m limiting carbs because of the high energy density. protein target is 0.8-1g per kg of body weight. Going vegan made shopping, cooking, and storing food much easier. I avoid big meals in restaurants, as they usually don’t contain enough protein and have too many carbs and too few vegetables. I’ve also replaced most of the sugar in sweets with erythritol. Of course movement helps but you can't outrun a bad diet.

[–] Pixel_Jock_17@piefed.ca 4 points 1 month ago (1 children)

Thank you for the details! If I can ask more, what are your top 5 favourite vegetables?

I am currently always going for dark leakfy greens: Spinach, Kale, Bok Choy, Swiss Chard, and Repini.

Carbs are my killer still but if been doing IF to try to balance out my intake. And I'm upping protein again with weights.

[–] jumponboard@lemmy.world 3 points 1 month ago (1 children)

Bell pepper, red cabbage, carrot, tomatoes, beets

Funny that yours are green and mine are red!

Does IF work? Does it feel good? I just eat less but the same stuff. I wouldn't want to be hungry. I never understood how people can stay hungry and not getting hangry

[–] blarghly@lemmy.world 2 points 1 month ago (1 children)

I've done IF in the past and I find it a pretty ideal solution. I think it is easier if you have a history of exercising a lot - enough to deplete your glycogen reserves - because this will train your body to utilize your fat stores more readily. I find that when I do IF, I might feel a bit peckish in the early afternoon, and then in the early evening I am quite hungry and eat dinner. I feel like it isn't a big deal, and one of the big benefits is learning to experience the sensation of hunger and accept it, rather than thinking it is an emergency.

[–] jumponboard@lemmy.world 1 points 1 month ago (1 children)

I think it is a noble goal to feel and experience hunger and be ok with it. So far, I couldn't reach that point. Maybe some day but right now I am happy having small breakfast - which is basically the only difference between IF and a normal diet for me

[–] blarghly@lemmy.world 2 points 1 month ago

Very fair. It works for me, but I am probably a better adherent to this particular strategy than most.

[–] JustEnoughDucks@slrpnk.net 2 points 1 month ago (1 children)

If you aren't on the lentil train yet: they are great. Since going veggie 7 years ago, that is my go to. High protein, very high fiber, high iron, and also can be integrated into many more dishes than other legume types because it is smaller and red & black turn to mush easier for sauces.

[–] jumponboard@lemmy.world 1 points 1 month ago

Thanks! Lentis are awesome! They are indeed very versatile! I love cooking with them

[–] core@leminal.space 2 points 1 month ago* (last edited 1 month ago) (1 children)

Erythritol has negative health effects

[–] jumponboard@lemmy.world 1 points 1 month ago* (last edited 1 month ago) (1 children)

Thanks for pointing it out! Unfortunately, I couldn't find a link to the study that they refer to. There are a couple of studies and it seems like not eating too much is "save". Like not eating too much salt or sugar.

I'm still waiting for the study that shows that any amount of erythrol is bad for you. There's no study that showed that eating a cake now and then with erythrol is bad for you. I mean, neither is sugar, but in a cut it limits your calorie intake

[–] core@leminal.space 2 points 1 month ago

Here are some links. They do say more long term study is needed, but they also say that there are increased negative effects from its consumption. Occasional one off consumption is probably maybe safe, regular consumption is certainly indicated to not be safe. Just like regularly eating too much salt or sugar isn't safe. You do you though, eat what you want.

Cleveland clinic study

Oxford Journal

University of Colorado Study

[–] guy@piefed.social 3 points 1 month ago (1 children)

You look great mate! I would be satisfied with what you have now.

Afaik the excess skin can tighten up some over time and with luck it smoothens out for you. But there's not much to do other than surgery if it doesn't.

[–] jumponboard@lemmy.world 3 points 1 month ago

Thanks, I am satisfied now! I did it!

The most important part was to find the right balance of food such that I can eat as much as I want, never stay hungry and get enough protein.

Thanks for pointing it out

[–] certified_expert@lemmy.world 3 points 1 month ago (1 children)

Damn bro! I which I had your shape! My respects, brother.

[–] jumponboard@lemmy.world 1 points 1 month ago

Thanks! Enjoy the path!

[–] alliwantsoda@lemmy.world 3 points 1 month ago (1 children)

How to deal with the excess skin?

Comparison is the thief of joy. Don't compare yourself to other people -- compare yourself to who you were back when you were 40kg heavier. I've also lost a massive amount of weight and have loose skin. Even though I have far more loose skin than you do, it truly doesn't bother me, unlike my thinning hairline which bothers me more than I care to admit... 😂

[–] jumponboard@lemmy.world 1 points 1 month ago* (last edited 1 month ago)

Thank you! That's a good way to think about oneself. I'm "optimizing" my body and that's the last negative part that I could improve. Compared to myself, I've achieved so much!

Fitness