/Fem-fg/ Sticky V1

So you're a femanon that wants to improve her general health and fitness?
This pastebin is a collection of works that share the information you will need.
Of course, each of you has different goals, wants to follow different paths in fitness.
Just pick and choose on the topics you are interested about, but know that to get an all rounded beneficial approach
to your fitness, you'll have to consider all of those.

Your tools to start this journey :
- a scale, a caliper, some measurement tapes, a camera/phone to take progress pictures.
- a digital food scale, a myfitnesspal account, a physical or virtual notepad to track exercise.
- a journal (2D/3D) in which you'll keep tabs on body measurements, as well as your current goals.
- an ebook reader program or the finances to invest in a couple of physical books.




>>>>Before you ask a question :
Prerequisite : Read this sticky completely.
1. Establish clearly what is your goal : try and look for a long term plan that you can make adjustments to on the short term. For example, if your goal is weight loss, it's very likely that you'll have to reevaluate certain criterias such as goal weight along the way, as you will learn to understand it is not a definitive set point to being/feeling healthy. We'll go over that in details later.

2. Do some research : what are the common answers given to your question, if there is a source of information on the topic? Is that information coming from a reputable source? In case of nutrition/health for example, learn how to identify scientifically valid sources.
Consider research articles, written by independent researchers who specialize in the particular field of the study, that are not influenced by private institutions, or associations of any kind, have gone through peer reviews, do not have a generally negative reception in the scientific community - there are exceptions in the more innovative fields- and of which the data is backed by empirical evidence. There are many more factors to determine the validity of the data provided itself, but it'll require to go more in depth and learn about scientific research methodology.

3. The answer/solution you have found seems improbable, the validity may be correct but not enough sources to determine : ask for a second opinion here. State extensively what knowledge you have gathered, where it is (references please), so as to save the persons reviewing your question some time and effort, and to further your chances of success.



>>>>The Reading Essentials :
Yes, you're going to have to do a couple of eye workouts before you can get the dream body you're looking for. But don't worry, you can tailor that experience to your specific needs. Just remember there are some things such as diet that you can't work your way around.

What you'll need to do :
>go to libgen.pw (it's a free online library database to download ebooks in multiple formats), this website will become your best friend to find not only bible books on topics relevant to health and fitness, but also private research articles you couldn't access without being a doctor, or having an account and paying for it on sites like pubmed.
>how to use it : use the "magic" option and research by the name of the authors. Find the ebook format you can use on your platform
(or download a multi-format ebook reader like IceCream E-Reader or Sumatra).

Which books are good for you, in particular ?
We're going to organize them in sections based on general themes. Your best bet to get the general rundown is to select a couple of them from each section based on your proficiency level in those topics and work your way up to more complicated stuff.
There are works on weight lifting, cardio, nutrition, mobility and flexibility, stretching. All of these are essential, ultimately.
If you need more information on a specific topic that is not influenced by your sex (such as what weight lifting beginner or intermediate program to start on, based on your objectives, you will need to read the /fit/ sticky, and browse through threads such as /plg/ if you're looking for power/strenght for exemple. Check out the routines critique thread, ask in QTDDTOT about aesthetics oriented routines such as PPL or PHUL. Of course it's expected that by the time you'll be finished with a beginner strenght program, you'll know what to do.
This section of the pastebin is a constant work in progress: more sources, references will be added here as we go through threads and new resources are uncovered. Check it ever so often. Usually we'll make a LAST UPDATE dating next to the link to let you know.
If you want to make an update on the ebook list, please take the steps to verify a source for the ebook you want to add if possible, define which section it should be added to in your request, and we'll make an update. You won't generally have to ask if you share a good piece of information, we'll see the value of it and add it ASAP.
You will most likely find the answer to your questions in one of these books. Give them a read.

>>>>THE EBOOKS LIST Imgur : https://imgur.com/a/Qxxlq


FAQ : After we've gotten a couple threads in, we'll get a general idea of what questions are asked, and we'll update this portion of the sticky. A good proactive thing to do is, when you find a generally common question that you can answer, to screenshot the question+your answer and make an image for people to save, and that we can use to fill up an imgur of FAQs, to go along the imgur of Infographics we will get going next.

Infographics : Dump any piece of relevant information in image form you can when you post in the thread, we'll save and compile them in an imgur that we'll link to here. Feel free to make some OC once you've got a lot of information on a topic, and share it. It'd be nice to get an infographic on weight loss, for exemple.

>>>>First Infographic Imgur : https://imgur.com/a/54aqI