How come /fit/ seems so slow nowadays?

Did everybody make it and leave but me? Or are zoomers just not as interested in getting fit now?

Who is /fat/ for?
For Squirrel fuckers faggots idgaf working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76006692

Puppetshow Edition

>programs, stretching, bands, lift tutorials
https://pastebin.com/V84Y0J9Y
>tripfag numbers
https://pastebin.com/nMsfR4Jj
>conjugate pastebins
https://pastebin.com/hVpZANaT
>The Squat with Alan Thrall
https://youtu.be/vmNPOjaGrVE
>The Bench Press with Alan Thrall
https://youtu.be/BYKScL2sgCs
>The Deadlift with Alan Thrall
https://youtu.be/wYREQkVtvEc
>The Overhead Press with Alan Thrall
https://youtu.be/wol7Hko8RhY
>The Power Clean with Alan Thrall
https://youtu.be/mPsxlNjv7Aw
>Flexibility/Mobility with Alan Thrall
https://www.youtube.com/watch?v=SsT_go-oCcQ
>How to eat food with Alan Thrall
https://www.youtube.com/watch?v=gJio0lPysF8
>Programming Basics with Greg Nuckols
https://youtu.be/YdEh6N5yAJE
>How to Load the Bar with Mark Rippetoe
https://startingstrength.com/video/quit-putting-your-plates-on-the-bar-the-wrong-way

Previous: >>76068420

>Advice for new runners
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week)
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months
- If you start to feel pain anywhere, stop and rest
- Don't try to copy what pros are doing. Do what feels natural
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png
https://i.imgur.com/qNJIy.png

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/

>I want to stretch
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

>Performance calculators
https://runbundle.com/tools/age-grading-calculator
https://vdoto2.com/calculator/
https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator

Is 6 Weeks really ENOUGH for most guys to see results in the Gym?

Has training martial arts improved your confidence? How do you manage fatigue when you train martial arts plus lift as well? Which martial arts would you recommend to someone that is short? For self-defense purposes.

Are kettlebells really that bad? Ma, bought a set of 20, 40, and 60 for my birthday.

Do you think she knows what I want to do to her butthole?

Why don't women want masculine men in the year 2025?

I'm 36, 6'3, 220lbs, gym 5 days a week, white, full head of hair, broad shoulders, great skin yet I've never had a girl approach me in my life. All my shorter less masculine friends are all paired up with girlfriends and I'm still single.

Any good ways to appear less threatening? What do I do? I thought girls like masculine guys