Catalog of /yoga/

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- Weightlifting routines
- Calisthenics routines
- Yoga and Meditation
- Diet and Nutrition

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Which Indian guy has the most aesthetic physique?
Bulk, cut or recomp?
My ass and thighs are jiggly as hell. Also have A cup tits and a cute muffin top. I am a guy though. 6'1" height, 68.5 kg weight, ~19% bf (Skinny fat) I even have veins showing on arms and calves, look hella skinny under clothes. But I still have fat that I can grab all over the above mentioned regions. What should I do?
I removed my teeth so I cannot chew and now I subsist on protein shakes and porridge only and it's definitely fixed my lifestyle, I'm now skinny and will be like this forever because the option to eat is gone. Based or bluepilled decision???
how do I into improving my breathing? Everytime I do cardio I feel like I'm just breathing hard for longer amounts of time, my breathing never seems to mellow out despite my time increasing
Body Recomposition
How much calorie surplus/deficit do I need to undergo body recomposition and get bf down from 26-27% to somewhere around 20% while maintaining weight at 70 kg. Also, is this even possible without a personal trainer and no access to a gym or weights?
Some of you guys may know me.I used to go by Inchdiscord on Twitter. If you remember me then you may not have forgetten that I was pursuing Kundalini awakening. Tbh i have made some breakthroughs. Ask me anything if you want a taste of spirituality but don't want to associate with Professionals and do it by yourself.
Redpil me on test injections I'm stuck at 16 inches biceps and look like a dyel after 2 years
Why does this happen bros?
>Starting hitting the gym >Despite several starts and stops, finally stick to a program and start losing pot belly >Become somewhat slim >Faggot government closes gym, malls and theaters ruining all my gains Literally fucking pointless. When was the last time any fucking gym became a corona hotspot?
Brutal Moggings
Need to lose ten million kg in half a month suggestions?
Results from a week of eating no rice/wheat
-feel more or less same -slightly higher pbf -my farts are very deadly and can kill corona virus in a 1 km radius -slightly smaller belly -better bowel movement How about you anons?
how to burn calories without cardio
I have 19% bodyfat, want to reduce the size of these thick thighs. Used to play football before cuckdown Now I can't run outside because muh corona and it's too boring anyway. I hate just running like a retard, not that I can do it. So bros pls tell me how to burn calories without cardio preferably at home
Should I bulk or cut at 70kg ? I’m skinny fat, someone help pls
If I am 58kg at 18% bf, how much fat loss will bring me at 10-12ish%? Lean bulking has made me even more skinny fat. Also, how long will it take me to go from this to a flat stomach? 1 month enough?
How much cardio do I need to get my body fat from 20-25% to ~15%. I started running yesterday and I could only run for 1.5 kilometers, aiming to get to 5k eventually. I don't do any lifting, only occasional calisthenics and yoga. A few other questions: Is HIIT meme real Is there any form of cardio better than running stats: age - 18 height - 5'9" weight - 69 kg max pushups - 25 max pullups - 5 pic unrelated
Any indians who managed to cure their skinnyfat like me? If you wanna know how, look up oskar faarkrog.
Slow metabolism
I used to do IF 18:6. I lost approx. 10kg weight in first 6-8 months(81 to 71), but after that I started to gain weight without changing my diet and now I'm 98 kg with slow metabolism. I had gone gym before recent lockdown for a 45 days and didn't lose any weight. The trainer made me do HIIT and later some strength training but.there was no effect. Maybe, I wasn't doing enough to lose weight so I'm not.worried about that much. Also, now I'm doing CICO 1300-1500 cal per day. I will be starting gym again after lockdown and will start drinking black coffee pre workout to boost metabolism, hopefully. What other options do I have to boost my metabolism?
Sehat hini bhdti
45 kg 20years kuch bhi khasi sehat hini bhdti ki ch mehenga lene k paise nhi hai Im doomed
>Mom never let's me cut or barely let's me do fasting >Because of these fucking lockdowns I've to be inside >flatcel >Almost everyone in the apartment has corona now >Can't go down for skipping/running >All Rooms are filled with sofa beds tv cooler >Potbelly keep increasing I feel like dying How do I convince my parents to let me do some dieting
How to clean foreskin and maintain a healthy and hygienic dick? >Inb4 get a circumcision
How to make my hair grow? getting bald from the top side of my head. i don't want to shave my head for dharmic reasons.
things i've tried:
>using aloevera daily for a month now
>some oil given by a homeo doctor (i know, father insisted), used it for a month or two and then given up
>badam tel
what do?
How to burn 2000 calories a day?
How do I become fair skinned. Is bleaching legit? Suggest other options if it is not
Need help /Yoga/
My sleep is fucked. I only get a incomplete low quality sleep due to Anxiety. I wake up having headaches and shit. Used to be prescribed DD Pramin for sleep and it worked like a charm but for reasons I can't buy them anymore.

Any dietary or health advice that might fix this.
>Left browsing 4pol
>Comes to 4fit to see how their /yoga/ board looks like
>everybody's so cooperative
>everybody's so upliftinf and so positive of each other's physique with absolute fatties and dyels replied with nothing but better tips
So is it true that lifting overall changes an Image Board incel to a real chivalrous man ?
Help this beginner gymcel fix his form and curate his routine.
Background. Skinnyfat 28 year old joined the gym some 2 months back didn't follow any proper routine for a 1.5 months due to bad advice from the gym owner but now for the past 20 days I have been following this routine.

My main issues are with the form and assistance exercises.

Now with regards to form. The biggest issues are deadlift and Bench press.


OK the issue for me with my deadlift is that my back hyperextends when I try to push my chest forward to engage my lats. Like pic related.

Although I just had an epiphany after watching a lot of videos again that since I am using low weights the bar is too low so I have to hunch over too much to grab the bar and hence my back hyperextending when I try to push my chest forward.

Is it okay if I put some plates under the weights to elevate it a little? Any other suggestions for feeling lats during deadlift?

Bench press

Can't keep my shoulder pinned to the bench like what a lot of videos suggest. I lose tightness when I push the bar up.


Here I want to do low bar squats but for some reason I can't​ get the bar that far behind my back. I get sharp pains on my biceps/triceps when I force it. I think this due to a lack of shoulder mobility? What should I do?

Main lifts and assistance exercises:

Workout A

3×5+ Barbell Rows
3×5+ Bench Press
3×5+ Squats

Incline DB Bench
Tricep Pushdown

Tricep Pushdown
DB Bicep curls
Hammer curls

Leg press
Captains chair

Workout B

3×5+ Chinups (or equivalent)
3×5+ Overhead Press
3×5+ Deadlifts

Tricep Extension
Lateral raises

Lat pulldowns
seated cable rows

Captains chair
Weighted reverse lunges.

I want to know two things.

1) Do I have too much assistance exercises? Do you recommend adding or dropping anything?

2) How many sets/reps should I allocate each exercise?

Keep in mind I can't do Chin ups/pull ups yet so assistance exercises that help with that are useful.

Any advice would be helpful.
I have an electric grill, what healthy food can I make with it? I was thinking of eating grilled paneer all day long because of the low carb high protein properties it has, and supplementing with protein shakes.
Met my childhood female friend from locality today
>Mfw she has bigger forearms than me
How do I cope now
Meat eaters have no conscience.
Naak band ho rakha hai, sans sai se nai aa rahi.
Bhai gym ke liye bula raha hai. Kya karu ? Jana chahiye ? Mera mann hai b aur nai b :(
How do I get rid of the Pajeet bloat?
1.8 m, 81 kg guy here. I injured my foot recently and could not go to gym, for at least a month more

What are my choices to exercise at home? I don't have any equipment to do exercise :(
Opinion on Indian broiler chicken
I suppose this is the right place to ask since it's related to proper nutrition for workouts, I am interested in at least adding some chicken to my diet but I heard Indian broiler chicken(the most common ones) are injected with unhealthy levels of hormones and aren't good for your health. Is it an urban myth or truth?
Need to lose 3000kg in 1 day, best workout plan?
uneven skin tone
my skin color is very uneven. There are 3 different shades on my face itself.
Forehead is getting darker, permanent tanning on hands and skin around elbow is more dark.
How do I get light and even skin tone? please help.
found a bullworker in my dad's garage. anyone ever use one before? it's kind of neat but i have no idea what to do with it other than pretend i'm an archer
Testosterone gel is available for 70-80rs per tube, is it legit? Do I just rub it as directed or do I need a full on PCT routine like I would if I injected?
how to looksmaxx??
suggestions pls
I feel like a god
This is the calmest and most in control I have ever felt in years
I am only on day 5 of nofap but I have gone upto a month before and never felt this good.
I think the key is to stop caring
Worried about succumbing to lust / gluttony ?
Just stop caring about the objects associated with them
It just somehow came about suddenly. It does not require will power
Previously I used to have tons of blockers and what not and they never seemed to work.
But after my last steak broke, I decided "Fuck it..I don't care about this shit"
And I removed all blockers, revisited indiachan ( because it's a lot of fun with the people here ) , I stopped worrying about nightfall , stopped worrying about triggers, because somewhere deep inside it seemed the don't care attitude somehow made my psyche immune to these sensual objects. And then since yesterday, I have been the calmest possible I have ever been.
The feeling is awesome, to be honest.
Will help Meditation ?
I want break free from day dreaming all the time. I want be in control of my thoughts. I want to be able to control my impulses. How to go about it ?
Quick help
Frens, while doing dumbbell rows, do I have to work with one arm only? Won't this cause bicep imbalance in one arm? I'm doing as seen by thinking as if a rope is pulling your elbow with correct posture.
Just coomed after 6 days of nofap. Haven't done nofap for a year. I don't even always remember the time i last coomed making it impossible to start a nofap but last sunday i coomed hard and decided to start no fap from monday as i went to work. Too bad 30 mins ago i busted a nut to porn, now my head hurts and i feel empty/miserable for some reason. Will eat a paracetamol after dinner and go to sleep. Thank you for listening. Good night.
I have not masturbated in a week, not because I'm restraining from it, but because of my inability to do so from the conventional stroking method.
How do I consume black coffee before workout in summers? My trainer said to drink it before coming to gym
>Inb4 trainer bad
I'm noob and don't know shit.
Why aren't you learning MMA Anon?
Motivation for abstinence
Hey /yoga/bros,

I've been experiencing a crisis lately that's been destroying my mental health, and I need advice on how to solve it.

I turned twenty a few months ago, and for my whole life, even throughout my teenage years, I was always dedicated to the idea of saving myself for marriage and abstaining from premarital sex. I always had the romantic/wholesome ideal of committing yourself to one person for your whole life, with sex being a sacred bond with only one other individual.

Until the past couple years, I didn't have any problems or insecurities with this. But probably due to spending too much time on websites like Reddit and 4chan—where "virgin" is used as an insult synonymously with "incel" (i.e. the implication is that if you haven't had sex, it's because you can't, and "saving yourself for marriage" is just cope)—and probably also due to a rise in my testosterone levels caused by a better diet and more exercise, I've recently found myself more and more tempted to lose my virginity before marriage. And even if I manage to withstand the temptation for some time, I'll realistically only end up getting married around 25 or later after I finish my PhD, so that's a whole five years during which I have to resist the temptation. Things were much easier in the olden days when people got married early.

The problem is compounded by the fact that it would be very easy for me to lose my virginity: I'm decently well-off financially and know how to find high-quality "escorts" here at a good price. Basically, if I end up deciding to lose my virginity before marriage I could make a quick phone call and do so within one week. An escort would be my preferred way to lose my virginity outside of marriage (convenient, controlled, no BS "dating", no pretense of a deeper connection), but even if I didn't want to go the escort route, I live in a very liberal city so I could probably find some BLM supporting white girl to lose my virginity to.

So basically, it's getting more and more difficult for me to convince myself to resist the temptation of having sex with some local girl instead of saving myself for an Indian tradwife. And the other thing is, do Indian girls even value male virginity anymore? Obviously most conservative-minded Indians value female virginity, but I've never really heard people complaining about male promiscuity. What if I go through all this suffering of not having sex, only to end up marrying a girl who doesn't even care about that in the first place? Or even worse, what if conservative Indian girls have become so westernized that they might even view my virginity as a bad thing?

There are too many thoughts going around in my head and I'm in one of the most confused periods of my life right now. I need some advice.

Is there any way to motivate myself to remain brahmacharin? Or should I just give up and lose my virginity to get rid of those insecurities? Or would losing my virginity just make me even more tempted to keep having sex outside of marriage and turn me into a degenerate coomer? And is it even considered a good thing for men to save themselves for marriage in the eyes of traditional Indian girls?
I have slow metabolism, what do?
How do I get some clenbuterol here?
Your board is now my Blog
Starting from today.
Anyone who wants to join the journey are welcome
Did one before, went through like 80 odd days
have been trying again for a while and will start from today.
I am going to be completely bald by next year, should I start lifting can muscles compensate for hairs, I am average looking face wise?
Dumbbells for beginner
which type of dumbbells are good for someone who wants to add muscles on arms. Vinyl or rubber or ironcast?
I look mildy muscular and am very weak.
But i wish to look malnourished and have god tier strength (punching, kicking e.t.c)
How is this possible? Any resources?
Back from the dead
Hello, HimChad here.
Just wanted to tell i did my first 100kg dead lift yesterday. Also please share your best deadlift stat here.

Also thank you rusty busty for this board <3
When and how did bodybuilding become a thing in India? Bollywood?
Hi, I am a 23-year-old female. I started masturbating when I was fourteen years old.

I absolutely detest the media for glorifying female masturbation. Masturbation is not a natural phenomenon whether for a woman or a man. I started masturbating at such a young age because I was curious. Once I orgasmed I was hooked. I used to masturbate on an average 2-3 times a week initially. Thereon, all my problems started. I lost at least 40% per cent of my hair initially from the temple regions. I was fatigued all the time. I couldn't focus on my studies and I had terrible brain fog. This continued for 2-3 years. I was under severe stress when I was eighteen. I was preparing for engineering entrance examinations (I am from India) and I had taken a drop year. The stress took a toll on me and I had to release all that tension. I don't smoke or do drugs so of course, that dopamine hit had to come from masturbating. I started touching myself every day and by the time I was done with college, I was masturbating 4-5 times a day!!!!! Those 4-5 years of my life were absolute shit. I was losing hair, I was depressed and anxious, and fatigued all day long. I started having severe hormonal imbalances like something to do with estrogen dominance. I had gained weight and my social life was practically non-existent. I used to cry when I looked in the mirror. I had exhausted so much of my vital energy that my brain could not bear even an ounce of stress. I would get anxious about the littlest of things. I recently started nofap, like a month back and currently, I am experiencing severe withdrawal symptoms. Like, now I know how much I have fucked up my mental and physical health. It's no better than being addicted to drugs.
What do you listen to while working out? I listen to Hardstyle EDM.
How to increase vitality?
Apart from nofap and meditation and being careful in not paying attention to negative thoughts or turn of affairs in reality.
>constantly hear yogis talking about how they don't eat garlic and onions
>never pay them any mind and always eat garlic and onions and feel great
>start taking yoga seriously and actually start practicing different asanas
>now i always feel a burning sensation whenever i eat garlic or onions
india explain
Stupid fungal dandruff always falling from my faggot hair wtf
>don't want to be power lifter
>don't want to look super bulky
what are some of the things I can do to gain power? I am interested in powermaxxing. I don't mind my muscles being in shape but not particularly interested in being that huge guy in the gym. I think being in great shape and having a good stamina is a side product of what i want. Most gyms you go to only give you shape.

i'm thinking of joining a new gym now, so what are my options? what are my options? what words should i say to the gym guy so he'l understand what I want. is it even possible in a gym?
Would you rather be a handsome person with a avg physique or an avg looking person with a sike physique?
>ate a few garlic breadsticks
>look it up
>600 calories
I don't even
How much does a circumcision cost?
After using the tea bag my relatives used to put them in the refrigerator and freeze them later they applied it on their dark circles under their eye
>we they retarded or am i?
man michael b jordans body is so sexy
literally the peak male form
how do i get this ?
How to sleep on time?
>Dont go to gym for 2 weeks and diet goes shit
>2kg lighter
Better be fucking water weight or fat or else I am screwed if I lose mass that quickly.
Which split routine should I do to lose weight and gain muscle mass? I'm thinking of 3 day PPL and 3 day HIIT or 3 day full split and 3 day HIIT. I have seen that 3 day PPL split is not that effective, is it true?
Height- 5'10
Weight- 96kg
Calories per day- 1300-1600
Assess my average diet for bulking. Protein meal and Milk are staples of my diet and other meals are the ones that change.
Indian Joker
Mogs 99% of the Indians. Proof that only thing that all you have to do is be lean asf and lift for a couple of months in order to have an impressible physique. Also, have a skincare routine because your face is equally important.

Check out the comments:
First Day at The Gym
Felt like a fucking pussy. Everyone there was with their friends and SOs while I was just the odd one out sperg. Even literal aunties were lifting more than I was, I was OHPing 2kg and curling and benching 5kilos. Even one gym trainer who helped me out with form told me to 'become more confident and ask people how many sets they've got left' instead of just looking at them.
Also I ended up getting stuck in the leg curl machine and fucked up my smith machine squats with bad form.

Am I gonna make it?
Dick Size
I just wanted to know, that is anxiety about cock size well-founded?
am like 6 inches and some change, if i press the ruler down to the bone where the penis is attached to.

and like 2 and half fingers thick, maybe more around the thickest part.
How does that measure against the normal cock size in India/ subcontinent.
like obviously porn has put in Ideas that like every cock is 14 inch or some shit.
am like 19 and fucking confused if I should be okay

i know the following is gonna mean nothing:
am genuinely looking for an answer, and not someone going full retard on me.
How bad is burger for weight loss ?
Say, i eat 1 mc maharaja; now, how much time can it take to burn that off, or how many days to return to normal ?
what is his diet? what is his routine? is this achievable natty for a human living life in the soyciety?
Anyone with ulnar impaction?
How do you workout in such a way that you prevent this from hindering your performance?
Failed on 15th day of nofap like for 50th time.

I am trying to stop since 3 years now.
How many people on this board actually lift? There are 3 guys who posted their body on himchad's thread, plus there the NRI jannie? So roughly 5-6 guys including me?
Man today I did biceps curls exclusively with bar, no dumbells. Fuck man it just killed them so quickly even with less weight. Now I get why my arms were lagging.
This dude (5'9" tall) used to be the most dangerous man in an unarmed combat in the whole world, in his prime. How do non MMA guys feel about this?
Sabko Mahashivratri ki haardik shubhkaamnaen
Bhagwan apko aur apke parivar ko sada sukhi rakhen. 🙏🙏🙏
Any gymcels here?
Help me choose a beginner program.

alpha destiny novice program or


My stats
Age : 29 176 cm 72 kilos. Weak and skinnyfat.
Detailed analysis on how masturbation physically fucks your body up
Nofap thread- exposing evils of porn edition
>"Most of the people who join the porn industry come from broken homes. Many of the girls are sexually abused. So the porn industry actually lures in these kind of people to exploit them. So basically when someone is watching pornography, what you're really doing is contributing to the demise and destruction of adult survivors of sexual child abuse who are on drugs and have physical disease. That's really what you're watching because I promise you, nobody in that industry is healthy. - Shelley Lubben, Ex-Porn Star and Executive Director of Pink Cross Foundation
Do not support such an industry
Nofap thread
Day 7 and going strong

Also I have a question, just like if you don't fap for long you will not want to fap the same way if I suck in by abdomen and flex out my jaw for long enough, will there come a time when I won't have to physically suck it in or flex it out and my jaw and abs get set in that position for atleast a week or two