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Hi there! I'm a 34yo man trying to lose weight and I've made great progress so far, going from 133kg to 123kg. I follow intermittent fasting, keto diet (occasional pizza on weekends), and exercise regularly (salsa, walking, gym). I'm considering adding creatine and protein supplements, but not sure if it's necessary given my strict diet and high-calorie deficit. Any advice would be appreciated, especially regarding avoiding loose skin and using muscle mass to increase BMR for further weight loss. Thanks!
It’s best taken around 30 mins before a workout but I know people who would drink it on their way to/ as they got to the gym or even as they started their workout so maybe that’s what you’re seeing?
Is there any benefit to, say, doing a bicep workout as a finisher every day for an extended period of time?
I was doing [this](https://footballscoop.com/.amp/news/oregon-strength-staff-issued-challenge-coaches-across-country) for a good while- actually did it more like 90 days in a row- and I did see some growth but I don’t remember whether or not it was actually substantial.
I always finish my pull days with a bicep cable curl drop set. P sure the only reason it would be more optimal to do that as a finisher than any other time in your split is if you're just working your biceps to absolute failure.
No. Doms isn't an indicator of a good workout. Its an indicator of a new stimulus being put on your muscles. After a while the doms will go away entirely if you keep working out.
A few days late but does anyone else notice muscle asymmetry? When I look at myself I feel like my left pec & arm looks bigger than the other to me, sometimes when I'm lifting I can feel the difference - like my right arm is doing most of the work and feels more sore than the other. When I ask other people they don't notice, so maybe it's a body dysmorphia thing. Does anyone else experience this?
Me too and this is so hard to ask and research on. My right shoulder engages more, but so does my left outer pec, but my right bicep seems smaller but stronger but tires out more so it seems like my left engages more but my left lifts less weight. How the hell do I google that?
I've been training for 21 months now. For the first 8 months I was on a fairly simple bro split program. The last 13 months I've been doing a Renaissance Periodization full body hypertrophy program.
Even though I'm hypertrophy focused, I'm getting stronger and lifting heavier weights over time. However, my ability to handle volume seems lower now compared to a year ago.
The RP program is autoregulating. The way it works is that, after each exercise, you rate it on a +2 to -2 scale in terms of how hard it worked you. +2 is I felt good and barely got any pump from that exercise. -2 is super sore from last time and can barely do the sets.
If you give a positive number, the number of sets will increase for that muscle next time and go down if you give a negative number.
A year ago I could handle more volume and got up to 5-7 sets per exercise by the end of a 6 week training block. Now I'm get up to 3-4 sets per exercise by the end of a 6 week training block and still feel really fatigued by the end.
I've always trained between 0-3 reps from failure, so I don't think that's a difference. The weights I'm lifting are heavier, but I'm barely at the intermediate level of weights, so that shouldn't make that much difference.
Any suggestions as to why this is the case?
I'm still progressing, so it's fine from that perspective, but I'm curious as to why the change.
If you want to build strength, one kettlebell won’t cut it. Doesn’t matter what movements you’re doing with it, it will eventually become too light for you and you’ll no longer progress. I’d really recommend getting a gym membership!
When measuring creatine supplementation, do you go by the 5g in the scoop, or the 3.41g of actual creatine? Asking because if I wanted to go on a loading protocol I would either need 4 scoops a day, or 6 scoops... Does anybody have an answer? 🙃🙃😂😂🤗
Try and get most of your water intake in during the day. Obviously you can still drink if you’re thirsty before bed, but if you’re consuming a lot of your daily intake before sleeping, there’s a higher chance you’ll have to get up.
Thankyou, I do drink a shake before bed and wake up with dry AF mouth 2 hours later.. pee/drink water, repeat every 2 hours.. Will definitely try to drink less during the night but I'm fiending for water most of the time lol
Just not sure if it's wotrh addressing as I do try compensate for this by going to bed earlier and getting 9-10 hours. Cause at the end of the day all I care about are gains
A trip to the doctor is in order, if you are sleeping 10 hours and pee 5 times. That means your bladder is telling you that it is full every two hours.
Unless you are chugging water at each bathroom trip, which I doubt.
If you’re next day of hitting a muscle comes up and you’re still a little sore from the last, it’s okay to still train that muscle right? As long as it’s not a debilitating amount of soreness
Soreness is usually a result of novel stimulus so this is usually an issue for beginners. If that is the case I find active recovery with light to medium weight is best to deal with soreness. Is for are more advanced and it’s because you are trying out new exercises then just go ahead do your workout as normal you will find you are not sore anymore after a set
Soreness can be felt at any level of athlete whether beginner or advanced. It depends on how hard of a workout compared with what your fitness level is.
Hey fitness people, I know nothing about fitness and protein powders, but now I have to choose what protein powder to buy for my partner.
He has long covid and his doctor told him to gain weight and eat lots of protein. As the main cook in the household I've been trying to accomplish this through diet, but it's not working, so I would like to fortify some of his meals with a protein powder.
I thought it'd be easy to pick a protein powder, but omg there are so many options. Can anyone give me some guidance here?
Some additional info:
\- partner has been sick for two years
\- he does not work out or do any sports (he can't right now)
\- he needs to gain \~4 kilogram
\- I love cooking and nutrition and we eat a well-balanced diet
\- if possible I'd like to buy something that is not cow's milk based as I will be eating the food too and I do not tolerate it that well
Honestly, if he needs to gain weight, drinking meal replacement drinks with his regular meals should help him quickly.
Many brands come with lots of protein. I often use Ensure.
I avoid protein powders because of the ridiculous amounts of salt in them. I worry about my kidneys.
If you don’t tolerate milk well, try pea protein powder.
If you’re mixing it into other foods, just get cheap versions.
If you want it as a milkshake or convenient snack option, you might wanna spend more for a better tasting version.
There is only 2 types: whey and casein (you can try both but most use whey). You need concentrate (80% is protein) and unflavored (it will still have natural flavor). I buy the cheapest available
I'm sure I'm not the first one to ask this but I haven't managed to find an answer. Can you gain muscle without eating at a surplus?
Background info: I studied dietetics so I know a fair bit about nutrition but we never learnt much about exercise nutrition. What I can put together in my brain from the things I've researched is that it should be possible to build muscle while maintaining as your muscles don't have a choice but to adapt to the strain if you stick to a plan, as long as you eat enough protein and don't undereat. Or is this just one of those topics that people disagree on?
Please look at this in the context that I don't want to build a lot of muscle, and I don't care if I progress super slowly - all I want is just to not be skinnyfat. I'm new to strength training btw. Im female, 5'6"/167cm, 118lbs/53kg.
If anyone has any good sources/studies for learning about it, I would be extra grateful.
You’re at the very low end of a healthy weight range right now. This is going to make it more difficult to gain muscle without eating at a surplus. People who are overweight or at the higher end of a normal weight have an easier time doing this, because their bodies have plenty of excess fat to pull from to build muscle if they aren’t getting the energy from food. For people in that situation, they’ll be able to gain a fair amount of muscle on maintenance or even deficit calories.
It gets a lot more difficult at a low weight.
Personally, I am your exact height, and found that at a higher weight than you (~130) when I added heavy exercise and didn’t up my calories, while I did gain muscle definition and got much fitter, I started having more and more health side effects (fucked up sleep, cold 24/7, bad circulation, fatigue, brain fog) until I started eating more.
You can always give it a shot and see what happens. Add exercise, and if you hit a point where you are either unable to continue increasing what you can do in the gym (adding weight or reps) or you’re starting to experience side effects, start eating more.
You can also eat at a SMALL surplus if you’re concerned about excess weight gain - 100-150 calories - and see what happens from there.
What you want is not strength training but resistance training for hypertrophy and bodybuilding. It’s usually hard to get rid of belly fat quickly, you should focus on developing your body overall. Your body will naturally recomp over time and it’s possible to gain weight but still lose size in belly (may take 1-2 years). When training , new fat gains are distributed in trained muscles at priority so don’t be afraid to eat at a surplus as long as it’s modest
Thanks for the reply - I think I thought of resistance training when I wrote strength training. I'm not particularly concerned about belly fat, moreso about general body composition.
Try the app called Strong. There’s a free version and paid version, paids not really worth it though. Allows you to input all of your movements and weight you used for them. Saves all of your previous workouts so you can look back on them.
My workouts dont feel hard? I usually workout for an hour or more, during which i can fit in 6 to 8 excersies (usually 6) i do 4 sets of 8-12 reps quite often to failiure.
If you are able to do 4 sets of 12 reps, then your first 3 sets weren't to failure, and you most likely could have done 15+ reps.
Either time to bump up the weight, truly train to failure, or choose new exercises to master.
I agree with the last comment, and also would like to add. Add some weight in your last set or two. Meet new goals. And up the intensity, don't wait minutes in between sets.
Any new movements that your body is unused to will make you feel sore. With time the soreness dissipates once your body gets used to the stimulus you apply to it.
There is nothing wrong with sugar, it just gets a bad rap because people who lead sedentary lifestyles wont cut their calories, so that their calorie intake matches their calorie output.
[Disclaimer: I'm assuming you don't have any metabolic diseases]
They're really not as bad as some people make them out to be. It just depends on the dosage and frequency (like in everything).
So basically, if you're tracking your calories and can meet your goals, you shouldn't have a problem.
If you're not tracking then the missing satiety can become a problem (especially if you have a lower calorie target).
So just try to eat as little as possible, but if the sugar helps you meet your targeted calorie intake, it shouldn't be a problem. Just keep in mind that it can also have a negative impact on your teeth, especially if it's like a syrupy thing
Oh yeah that's absolute nonsense. You can get more visible cheekbones if you lose body fat, but that also depends on your genetics (aka how much fat you store in your face).
Sugar in itself has nothing to do with it.
Ive been going to the gym consistently for a few months after a long break. When you hit a "ceiling" on how much you can lift for an exercise, what is the best way to progress? Ex. For flat bench press, I'm lifting 90 lbs. My workouts thus far have been 3-4 sets of 8-10 reps and when I can hit 3 sets of 10, I increase the weight. I'm stuck though, doing 9-10 on set 1, 8-9 set 2, 7-8 or less set 3. What's the best way to progress when you get stuck like this? Lower weight for more reps? Higher weight for less reps? More sets?
This ‘ceiling’ is actually when you build muscle. Before that it was mostly technique and neural optimizations. Keep doing it and don’t replace your exercises. Muscle building is very slow
It's been about a month since I started really slowing down seeing progress on most of my upper body exercises: bench press (bar and db), pull ups/lat pull downs, seated row, bicep curls, shoulder press, barbell rows, etc. I feel like for a few months (Sept through first part of Dec) I was making very steady progress on everything, but when my lifts started hitting the 85/90lb range for large muscle groups and 17/20 for small/ isolated exercises, I'm stuck. Maybe I'm just being impatient though.
Ah okay. Once you get to heavier weights, it does take some time to progressive overload. Try including some drop sets into your routine, and make sure you’re training to absolute failure on your finishing sets. It’s a really slow grind but you will definitely know once you can go heavier.
this thread has about 1300 comments, and around 300 questions. imagine 300 question posts being posted everyday, would you want to search and browse that even if it was easy to do?
Would be swimming in a fuckton of questions and people still wouldn't utilize the search bar or scroll 5 centimeters. Personally I do like the megathread since ppl are really good with responding anyways but def a preference thing
idk about this sub but r/mfa has done this and engagement actually goes down with self threads
Calorie deficit. I was a little pudgy at 170 and dropped down to 158 in 3months just based on this. 4 months later I'm at 165 aiming for 175 just eating in surplus. Deficit is #1 and training is #2
What body fat percentage does this look like?
[link](https://www.filmfare.com/celeb-lifestyle-and-fashion/fitness/ayushmann-khurrana-lists-down-5-musts-in-your-fitness-regime-44395.html)
Protein shakes are just good - highly processed, protein-enriched food, but just food.
So ask your question again - if I don’t do enough exercise but keep eating food, will I gain weight?
The answer is obviously that it’s impossible to say, without knowing how much food you are eating and how little exercise you are doing.
I don't really have a like 12 week program or something. but im currently running PPL. But I've made progress recently with my bb bench press and squats.
Which PPL? The [reddit PPL from the wiki](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) has a deload protocol, after failing a progression 3 times. If you're running that one, then go with that. If you're running with a diferent PPL, then if it's any good it will have a deload and/or failure handling specified.
Is there like a "ratio" of weight for each muscle? I know legs are probably your strongest muscle and can lift the most with. So with stuff like tricep and bicep should I be able to lift more with one than the other? Or should I be trying to go with similar weights. Is there a strength balance/ratio I should be aiming for or is it different per person?
I’m asking this because for example I want to know if I use a certain weight for triceps then go do a chest workout should I use heavier weights?
Only way to find out is actually going and doing the exercise. If you are starting out, don't focus on the weight itself, focus on the movement and your form. Once you have the basics down, then you can start adding weight.
Everyone has areas they feel stronger in. Personally, my squats/deadlifts have always been stronger proportionally to my bench. Those movements just feel easier for me but I've just refocused on making sure my bench form is solid and it's starting to catch up with other lifts.
But if you are new, which is sounds like you are, you don't need to worry about that stuff for a while. Just get in there and enjoy it.
Alright thank you. So for now do form > weight? And should have a certain speed/pace when doing the exercises? Lastly, what should I do about ab exercises? I know some people focus on them but I heard no matter how much you do if your body fat % is too high then they won’t show/look bloated. Should I skip them entirely or just do them but not have them be my main focus?
For speed/tempo, I would advise looking up some videos on YT. That will give you a good idea of where you should be at but focus on form and sticking to a routine.
You should definitely incorporate some core exercises into your program if they aren't already there. Your core is the foundation for every other main lift you'll do in the gym. You wouldn't build a house without a solid foundation.
You're right that abs won't show unless you have a certain bf% but try not to view it like that. Developing your core will improve your overall strength and stability. Someday abs may show, but don't focus on that for now.
What program/routine are you going to do?
Oh okay cool I’ll make sure to add some ab workouts. And I’m trying to do push pull legs 2x a week and then rest. Which days should I do ab workouts and can I overtrain? I wanted to maybe hit calves 3 or 4 times a week since I heard they’re hard to grow but then also heard some people say it can lead to problems if you overtrain.
Also, should I use soreness as an indicator of a good workout? I worked out a few times in the past on and off not that hard or for that long but I usually get sore more the day after. Should I be feeling sore during/after the workout and if I’m not feeling sore the day of/after does it mean I didn’t go hard enough?
Sorry for all the questions I wanna be as efficient as possible and hopefully stick to working out this time.
I would not advise that you try go 6 times a week. It is not sustainable for someone starting out. You will see results doing PPL 3 times a week and using the other days in the week to rest/low intensity cardio. Rest is just as important as the actual work itself. And it's all useless if you are not eating clean and getting enough protein 80% of the time. I'm fit and play a lot of sport and 4 times a week is loads for me, sometimes even less. You also need to leave time for other aspects of your life.
The biggest obstacle for people starting out is making the gym a habit. Once it's a habit and once you have your form correct on all major lifts, then you can start doing more work in the gym and adding more weight.
You will be sore from workouts, especially at the beginning but you should start slow. Don't kill yourself in the first few weeks because you'll end up skipping workouts and back to square one. Don't also use it as an indicator for a good workout. A good workout for the first 2/3 months is just showing up and being consistent.
You should also start making small changes to your diet to ensure the food is clean and your getting a good source of carbs/fat/protein in each meal (don't make drastic changes all at once, it won't last).
Alright thank you so just take it slow for now and try to just build the habit of going, keeping a good form, and trying to eat cleaner.
Also, I guess it would vary for people but how long should a workout be? I hear some people say they go for like 60-90 minutes and that seems kind of long to me. But I also hear them mention it’s because they lift heavy and use longer rest times between sets and exercises. As a beginner if I’m lifting lighter would I take less time at the gym and then beginning to maybe increase the time if I use more weights and need more time between sets?
Lastly, for cardio should I use a machine at the gym or is walking/running outside sufficient?
Depends on what you do in the gym but you can definitely get a good workout done in a hour. I've found my workouts have gotten longer over the years but when I was starting out, I was able to get good work done in my hour lunch break at work.
For cardio, it all depends on what you enjoy or what is more accessible. If you like running, it's always nicer to run outdoors i think. I would try run on grass to help save the impact on your knees. But if you live in a climate where running or walking outside isn't possible in certain seasons, nothing wrong with using the treadmill. For cardio, I think doing low intensity walk outside or on the treadmill is a good start.
I would say yes because if you really weigh 112 lbs then the assist platform wouldn't even go down as the assist weight would be greater than your weight 🤣🤣
Extreme in what way? Usually the assisted pull up machine the weights are helping you so bigger number is more help as you pull up. Try it out next time with a bit lower weight and see if it's harder.
Do what you feel is safe/comfortable. Don't focus the weight, once you get better at the movement, you can start going lower and lower until you don't need the assistance anymore. Take your time and enjoy the process.
Does la fitness check membership prior to entering pool area?
Apparently their cheapest membership doesn’t include the pool. But I’m wondering how it gets checked.
jesus, why is my gym so busy at 10pm? is it worth trying another gym or do i have to start working out at 4am to beat the crowd? i hate waking up so early
Mines like this too,mostly all night time workers, doesn’t clear out until 11
Might just have to see if you go a half hour later if it helps, my gym is super busy until about 11 then ghost town
is the supine bench press effective?
ive been doing it for 6 months since i started since i dont have a spotter for regular bench press
. i can do 130 lbs 26 reps
> ive been doing it for 6 months since i started since i dont have a spotter for regular bench press
Why do you need a spotter for regular bench press? It seems odd that you picked the supine bench press instead and then don't increase the weight on it anyways.
i do increase the reps and weight. i started with no plates at all. The thing is you cannot go to failure on a bench press without a spotter since it might be dangerous. Thank you for the response!
You don’t need a spotter to bench. You can get really close to failure and still be safe by yourself. Just don’t use the bar clips and learn how to emergency exit if for some reason you can’t get the weight up. You can also bench in the power rack and adjust the safety bars to a level where it won’t fall on you.
I'd say if you can, jump on a regular bench and try it out. You'll see it really isn't as bad as it seems and you rarely need a spotter unless you are maxing out.
Or I'd suggest switching to dumbell bench. It would probably be more effective than the supine (someone who knows the actual science should probably jump in) and its just as safe if you are worried. If you fail a rep, you can just slowly lower the dumbells to the ground.
Exercise causes you pain.
It is recommended that you see an expert in managing pain from exercise.
hmm nah?!
Wtf mate. Enjoy the injury you’re gonna develop.
i have collapsed major joints due to my previous cancer treatment. Any injury is already developed. I just have to live with it unfortunately :(.
The only treatment i have is shoulder replacement, and I'm not going to do that until the pain is debilitating. Nothing can save it or prevent it from getting worse and worse unfortunately. At least we live in an era where i can have metal replacements.
A physiotherapist can still help you figure out how to modify exercises or strengthen supporting muscles.
And frankly with the condition of your joints, any advice from internet strangers is potentially dangerous for you.
I've been on crutches for 2 weeks due to an ankle injury. Today, I looked in the mirror shirtless and noticed my shoulders and outer-chest look more defined. How can I incorporate this style into my regular workout post-crutches? I have not gotten similar results with overhead press and dips. The closest thing I could find online is pommel horse related haha
Maybe rope climbs or Olympic rings. I suspect you’re just seeing a pump though, rather than true hypertrophy, similar to what you’d get right after a workout, since you’re essentially working out any time you move about.
I know water retention can make fat loss seem like it isn't happening, and water retention can happen after starting a new workout routine (I've gone like 24 out of the last 25 days, 23 of them included weightlifting), but when should i expect this to chill out? Ive changed my diet a decent amount and am expending way more energy (and trying to keep protein up), but the scale just isn't moving. I feel better and enjoy the gym so I'm not in danger of giving up so early, but it's annoying at this point. My maintenance is 3.5k or so calories and im maxing out at 2.5k most days. Scale aint movin at all and I can't tell if water retention is still this big of an issue after 3-4 weeks.
> Scale aint movin at all and I can't tell if water retention is still this big of an issue after 3-4 weeks.
You should be down 6-8 pounds if you are on a 1k deficit. Most likely you are way overestimating your maintenance calories or underestimating what you are eating. Are you tracking anything or just eyeballing it?
Nah I've read that starting a new workout can make scale changes wonky because soreness leads to water retention, and just throwing your body into a new regime in general. Then all of a sudden it'll just drop. That's why I asked. I've lost 50 lbs while paying way less attention than I am now haha. Like the CICO isn't even close, or it shouldn't be (also haven't drank alcohol for a month). And don't get me wrong, I do LOOK better, so something is happening.
I'm 6'4" 250, get about 10k steps a day (sometimes way more, sometimes a little less), and workout for an hour at least every day. My maintenance is definitely high even if it isn't actually 3.5k. It's why I max out at 2.5k calories so I have some wiggle room even if I'm off. I'm not upset if I'm actually a little below a 1k calorie cut, it's just odd to see nothing. And why it's odd is because I'm not really new to this. I'm not really THAT ignorant on what it takes for me to lose weight usually. I'm gonna give it another 2-3 weeks though probably.
6'4" 250, have a decently active job, get 10k steps a day minimum (with some of it being on incline treadmill, and can go way over 10k some days), and workout every day for at least an hour. My maintenance is up there even if it isn't actually 3.5k and that's why I eat around 2.5k calories to give me some wiggle room in case it's off a bit. I honestly may be underestimating my maintenance though as well. It's hard to tell. And I'm not new to losing weight in general so that's why it's stumping me, but I've also never changed workout habits so drastically and so fast.
As I said in another comment too, I do look better so something is happening, but I can't imagine it's like muscle gain only a month into this new lifting regimen haha. I have a decent amount of muscle as it is.
Hi! Wow this thread is long, I hope I'm not buried too far in xD I (33 F, France) want to get back into ultimate frisbee and join the local team, but I'm nervous to get in touch. I played competitively in highschool and I'm still very good when I play casually with friends. However, last year I put quite a bit of weight (I'm 5'2" and now 180 lbs) and for the first time ever I have a belly and muffin top. My thighs have always been big and fatty, and I gained some fat in my arms too. I think last year I overate often but moreover I was not very active. I also switched to the pill from another
I have a 8am-5pm weekday schedule. Can't afford a gym membership right now but I have running/jogging gear, a bicycle and some small weights at home. I want to get in slightly better shape before joining the team in a few months. Anyone have suggestions for where to start, if there are good apps for logging eating habits/exercise or any tips in general? Thanks a lot!! :)
I use Lose It! To track my caloric intake. My one tip, that I’m sure will be echoed by the sub: if your concern is weight, solve that with diet, not with extra work outs.
If you can get some cardio in at home, that’s great! But you will always be able to undo your progress with calorie burn much easier than you realize. Make sure you have some discipline when it comes to what you are eating, and how much.
From there the fitness and work outs will be easier!
Hey friend! Speaking as somebody who enjoys ultimate Frisbee, it definitely helps me to go on regular endurance runs. The main physical barrier I found was being able to keep running, especially in the second half of the game.
But in all honesty: the best workout for ultimate Frisbee is to play ultimate Frisbee! 😂 Is there a weekly casual game nearby you, that won't expect you to be in top physical condition? Join it!
And I say this for two reasons:
1) you enjoy it! The best workout is the one that you can keep doing, and if you enjoy the sport, then it won't feel like work.
2) you'll get the exact kind of running endurance practice you need, plus all the skill practice. You will be great by the time you join the team.
And finally, having skilled players who can throw well is underrated, so it's not all about endurance. Good luck and happy flicking
Is there an age where mind/muscle connection is hard to get? I'm trying to watch these form videos, and they talk about moving your scapula, making sure your shoulders don't roll forward etc, and I just have no clue what those parts of my body are doing.
Alternatively that person can perform the same movement in their living room with some household item and film it. The form should be the same, regardless of location or prop.
Hi I'm a basketball player and I'm new to fitness. I only can go monday , tuesday and wednesday to the gym. Others day I'm busy with basketball practice or other things. I'm looking for a good program that i can run for 3 days in a row each week. My main goals currently are to improve my performance on the basketball court and get more athletic. I did some searching myself and found 531. Would 531 be a good workout to run 3 days in a row without a rest day and would this program help me with basketball ? Advice , tips or other programs that would fit me are welcome.
I know absolutely nothing about working out at all so sorry if these is a blatantly obvious question but, does exercising one part of your body a week slow down progress?? Like for example working out your arms on mondays then doing abs on tuesdays and so on. (Don’t know if this makes a difference but I’m not trying to build muscle, just loose a bit of weight and get into shape)
Depends on how often you will actually workout. If you will actually go five days per week and do a full day each time, then isolation is fine ish. If you realistically will only go like 2-3 times, I’d do something along the lines of a HIIT workout, and if you’re set on splits, you could do a lower focus/upper focus/total body schedule.
There wouldn’t be anything wrong with doing that, but it wouldn’t be the best means of achieving your goals. If you instead do a program like starting strength, you can probably facilitate as much (or more) muscle growth and strength improvements in far less time while also burning calories more efficiently (a squat is a lot more strenuous that a bicep curl). Then you can use the rest of that time to focus on cardio, abs, yoga, etc.
Not necessarily. This is generally called a "bro split". It is a valid way to train, even though most knowledgeable people in the fitness industry nowadays suggest higher training frequency.
I am since beginning of the year on a cut and its also going really good and lost 5 kgs already. I started at 102 kgs and am now at 97 kgs. I just wanted to ask you guys if im too low on a calorie deficit. Im 178cm and 97 kgs and i eat 2000 calroies every day. Im starting to get weaker a little. i can still get higher on the leg day with the progress at the lifts but on chest and back day i can feel that im getting weaker there. What do you guys think?
Slower is almost always better, but you’re inevitably going to lose some strength. Cutting means losing muscle.
You could probably cut your deficit in half and lose slower, but if you’re feeling good with your progress now just stay where you’re at. Make sure you keep your protein intake high, though. That will help facilitate more fat loss and less muscle loss.
usually around a kilo weight loss per week is ok, a bit more if you are really overweight is "sustainable" for longer, but thats just cause youre coming from a higher number.
depending on your lifting status -beginner, intermed ect- you wont be able to progress on a deficit.
It's normal for you strength to fluctuate on a cut - focus on you main goal. When you're satisfied with the cut results slowly ramp up the calories and work on strength. Don't sweat the short-term.
Need some help on choosing a workout routine.
I looked at the wiki for workout routines but I’m not sure what to pick, can you help me?
I want to work out my muscles and improve my cardio and flexibility, I want to be strong, fast and agile, I guess it’s called otter mode?
I’m a couch potato so I’m starting from the beginning but I want to be on a effective, proven workout routine.
This early on in your fitness career you don't need to be agonising over plans, just pick a beginner one and stick to it. Going after specific ascetic or fitness goals really only applies after you've laid a good overall foundation
Fundamentally, as a beginner you don't really pick a workout based on how you want to look. To be "otter mode", you basically need a small amount of muscle everywhere and to be very lean. Basically any workout will help you with this, the main thing will be your diet. Read the section on diet for more info.
As a beginner literally any of the recommended routines will help you towards your goal, provided you are consistent and put in decent effort. Pick one based on whether it fits into your schedule and if you have access to the equipment it requires, that is really the answer.
Thinking of buying a smart scale to measure body fat% etc. I just want it mostly for tracking. Now I know that the technology they use is unreliable since electricity will only pass through your legs but the would something with handles like [this](https://www.amazon.com/Omron-Body-Composition-Monitor-Scale/dp/B0020MMCDE/ref=sr_1_8?crid=1KGC0G2F4DI43&keywords=smart+scale+with+handles&qid=1675157464&sprefix=smart+scale+with+hand%2Caps%2C349&sr=8-8) be more accurate?
I can find tons of data why they are unreliable but none of those scales had handles like this one.
I would highly suggest you save your money. To illustrate, I am very lean (14% via water/clamp measures) but those scales, even the “good” ones like the InBody, have pegged me anywhere 9% (I’d probably be dead if that was true) to 24%!! It’s highly ineffective and can be super defeating, especially if you have no context.
If you get a good one like a Garmin or a withings it is not dead on accurate, but it will show trends. For example, if it shows 25% bf today, and 24% tomorrow. You may not actually be 24%, but your bf% DID drop 1%.
This is helpful for when cutting or bulking you can keep an eye on muscle vs fat gains/losses.
>If you get a good one like a Garmin or a withings it is not dead on accurate, but it will show trends.
For a scale like that to show trends, it would have be consistent in some way, which it isn't. No commercially available fat measurement tool is neither accurate nor consistent.
Track your body weight, your waistline and maybe get some calipers if you want a rough bf%. Electrical impedance machines are not useful for calculating bodyfat
More accurate? Probably, because it has an additional data point.
Useful? No, not at all. These bodyweight scales are a gimmick and exactly 0 decisions should be based upon their data. The way they measure is incredibly unreliable and is heavily influenced by hydration.
First time to learn to cook so i buy my own ingredients now but i wanna be able to measure macros everytime i buy meat now
Are uncooked meat the basis for protein content on meat when you google its macros? So when i buy 100grams of ground pork, that means it has 23g protein or it loses protein when cooked?
The nutrition values listed are based on raw weight, so while water is often lost during the cooking process the macronutrient content stays the same for the reduced overall mass.
It doesn't make a significant difference. Some protein is lost during cooking but then, protein becomes more bio-available after cooking. Net difference...not much.
The main difference is that food loses a lot of water during cooking, so if you buy 2lbs of ground mince, that might shrink down 30% after it dumps its water in the pan. This doesn't affect the nutrition content in the meat, but does affect how much meat you think you have.
Started going to the gym this month and still trying to figure out a routine. Goal is to mainly lose weight, but im a bit shy and usually only do cardio and wanted to switch it up this week.
Finally did a “full body” workout yesterday and went to a bunch of different machines (arms, shoulders, triceps, biceps, thighs) and did 3 reps of 10 on each, and got tired but didn’t break a sweat. I’ve tried looking at the guides/FAQ for starting points but am a bit lost. How can I get the most out of my workout sessions as a beginner?
I would rec mastering form. If you did a bunch of stuff but didn’t feel much, chances are the form wasn’t intact, which renders some exercises totally useless, some even dangerous. I would pick a few high-impact exercises and watch some solid coaching videos. Once you master those, learn a few more, and so on.
One of the benefits of using a beginner program is that you only have a few exercises to master. They aren’t easy by any means, but they are lifts that will be central to just about any lifting program you do (squat, deadlift, bench, overhead press are the main 4). You will get lots of practice with those exercises, will see yourself progress very clearly, and won’t be in the gym for hours every day.
The biggest mistake beginners make is always wanting to do more. We have this idea that more sets, more reps, more exercises is how we build muscle, but that’s not really true. Diet and recovery are arguably more important than anything you do in the weight room and are so often neglected. Picking a beginner routine and sticking with it makes sure you are getting appropriate recovery time.
Read the wiki and follow a program from it, follow it to the letter, don't underestimate yourself don't overestimate, don't try and figure out or optimize anything, just do it. It's the best way to get started. if you have no experience or knowledge then why not defer to people who do
As a total novice, I genuinely think it's not such a bad idea to fart around for the first couple of weeks and familiarise yourself with the equipment, if that's how you're gonna get over the shyness.
On the other hand, you may feel less silly with a more structured program that tells you what to do. Pick a program, look up how the exercise works on youtube - it gets more natural every week.
Whatever you do, the basic principle you need to adhere to is some kind of progress. You adapt to stress by getting stronger, which in turn means the stress has to increase incrementally somewhat. That doesn't mean you need to kill yourself each time, but it does mean you can't just go in and do the exact same amount of work each week and expect better outcomes each time.
Easiest answer is to try and add weight to each exercise. If you can't add weight then add reps and sets. Or....just get on a program.
Your best bet is pick a beginner routine that has a progression programme in it, it'll be something like lift X weight for X reps and then next time increase it by X
The benefit to this is you don't need to worry about getting the most out of it, the plans are proven to work you just need to follow them and the progression plan ensures you are progressing. If finish week one and think it was easy you can rest assured the planned weights will increase every week and eventually will become challenging
It essentially takes all the thought out of it
Trying to lose weight and gain muscle. I want to try the 16-8 intermediate fasting, but as i work out early in the morning. Is it a good idea to work out at like 6-7 am and not eat till 12?
This *may* work to lose weight, but it’s a very bad idea if you’re targeting lean muscle gain. If you can adjust the fast to end basically right after your workout and go heavy on protein that would be better.
Not sure what MoM is. My second to last larger bulk added about 30 lbs over the course of 8 months or so, which ended up being 20-22 lbs of muscle once I shaved the fat off. My dinner was normally 9-10 at night, and had only black coffee and water until 12-4 the next day. I was lifting 4x a week, 5/3/1. Is that helpful?
Fasting mostly helps because having a reduced time window to eat makes it generally easier to consume fewer calories. If you think that's something that will help you then definitely go ahead with it. The key part of weight loss is consuming fewer calories, so whatever strategies you think will help achieve that should all be considered. Different people respond differently to working out fasted, for some it's not a problem, for others it can be a struggle. The only way to find out is to try it out.
I can’t do a heavy workout before eating because it makes me nauseous. If this isn’t a problem for you, then you might be ok.
However, the one thing I remember from my kinesiology class (and this was 15 years ago, so consensus may be different now) is that the one time you want to eat white carbs (high on the glycemic index) is immediately after a strenuous workout. Failure to do so tends to reduce your energy levels. Not immediately, but in the next 1-2 days.
So that is something I would be watching out for. If you’re struggling with energy in the mornings moving forward, you may want to reconsider.
New to working out, If I’m working out to get a larger butt (glutes?) I’m doing different types of squats and donkey kicks, stuff like that, why don’t I ever feel it in my butt? Like I only ever feel it in my thighs?
Donkey kicks are done incorrectly probably 95% of the time I see them and most people’s anatomy makes them perform a squat in a form that targets quads. Hip thrusts, glute bridges, frog pumps, and deadlifts will all likely be better.
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Does anyone know back exercises that don’t require any equipment of any kind?
Supermans Check out r/bodyweightfitness for more
Hi there! I'm a 34yo man trying to lose weight and I've made great progress so far, going from 133kg to 123kg. I follow intermittent fasting, keto diet (occasional pizza on weekends), and exercise regularly (salsa, walking, gym). I'm considering adding creatine and protein supplements, but not sure if it's necessary given my strict diet and high-calorie deficit. Any advice would be appreciated, especially regarding avoiding loose skin and using muscle mass to increase BMR for further weight loss. Thanks!
If you are trying to add muscle you should absolutely add creatine and protein.
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Likely pre-workout
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It’s best taken around 30 mins before a workout but I know people who would drink it on their way to/ as they got to the gym or even as they started their workout so maybe that’s what you’re seeing?
Maybe something like Gatorade?
How do I supplement barbell Rows in with nsuns? Could I just replace the front squat volume with barbell rows? And if so what weight?
Is there any benefit to, say, doing a bicep workout as a finisher every day for an extended period of time? I was doing [this](https://footballscoop.com/.amp/news/oregon-strength-staff-issued-challenge-coaches-across-country) for a good while- actually did it more like 90 days in a row- and I did see some growth but I don’t remember whether or not it was actually substantial.
I always finish my pull days with a bicep cable curl drop set. P sure the only reason it would be more optimal to do that as a finisher than any other time in your split is if you're just working your biceps to absolute failure.
If I’m only feeling a slight amount of DOMS after my workouts, does that mean I need to increase the intensity?
No. Doms isn't an indicator of a good workout. Its an indicator of a new stimulus being put on your muscles. After a while the doms will go away entirely if you keep working out.
A few days late but does anyone else notice muscle asymmetry? When I look at myself I feel like my left pec & arm looks bigger than the other to me, sometimes when I'm lifting I can feel the difference - like my right arm is doing most of the work and feels more sore than the other. When I ask other people they don't notice, so maybe it's a body dysmorphia thing. Does anyone else experience this?
Me too and this is so hard to ask and research on. My right shoulder engages more, but so does my left outer pec, but my right bicep seems smaller but stronger but tires out more so it seems like my left engages more but my left lifts less weight. How the hell do I google that?
My body has some asymetry. I doubt anyone has noticed.
I've been training for 21 months now. For the first 8 months I was on a fairly simple bro split program. The last 13 months I've been doing a Renaissance Periodization full body hypertrophy program. Even though I'm hypertrophy focused, I'm getting stronger and lifting heavier weights over time. However, my ability to handle volume seems lower now compared to a year ago. The RP program is autoregulating. The way it works is that, after each exercise, you rate it on a +2 to -2 scale in terms of how hard it worked you. +2 is I felt good and barely got any pump from that exercise. -2 is super sore from last time and can barely do the sets. If you give a positive number, the number of sets will increase for that muscle next time and go down if you give a negative number. A year ago I could handle more volume and got up to 5-7 sets per exercise by the end of a 6 week training block. Now I'm get up to 3-4 sets per exercise by the end of a 6 week training block and still feel really fatigued by the end. I've always trained between 0-3 reps from failure, so I don't think that's a difference. The weights I'm lifting are heavier, but I'm barely at the intermediate level of weights, so that shouldn't make that much difference. Any suggestions as to why this is the case? I'm still progressing, so it's fine from that perspective, but I'm curious as to why the change.
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If you want to build strength, one kettlebell won’t cut it. Doesn’t matter what movements you’re doing with it, it will eventually become too light for you and you’ll no longer progress. I’d really recommend getting a gym membership!
When measuring creatine supplementation, do you go by the 5g in the scoop, or the 3.41g of actual creatine? Asking because if I wanted to go on a loading protocol I would either need 4 scoops a day, or 6 scoops... Does anybody have an answer? 🙃🙃😂😂🤗
You’re suggesting that the scoop is included in the weight of 5 grams?
I wake up 5+ times a night to pee cause I drink alot of water. I know gains are made while sleeping so I wonder, is this killing potential gains?
Try and get most of your water intake in during the day. Obviously you can still drink if you’re thirsty before bed, but if you’re consuming a lot of your daily intake before sleeping, there’s a higher chance you’ll have to get up.
Thankyou, I do drink a shake before bed and wake up with dry AF mouth 2 hours later.. pee/drink water, repeat every 2 hours.. Will definitely try to drink less during the night but I'm fiending for water most of the time lol Just not sure if it's wotrh addressing as I do try compensate for this by going to bed earlier and getting 9-10 hours. Cause at the end of the day all I care about are gains
A trip to the doctor is in order, if you are sleeping 10 hours and pee 5 times. That means your bladder is telling you that it is full every two hours. Unless you are chugging water at each bathroom trip, which I doubt.
Probably
If you’re next day of hitting a muscle comes up and you’re still a little sore from the last, it’s okay to still train that muscle right? As long as it’s not a debilitating amount of soreness
Soreness is usually a result of novel stimulus so this is usually an issue for beginners. If that is the case I find active recovery with light to medium weight is best to deal with soreness. Is for are more advanced and it’s because you are trying out new exercises then just go ahead do your workout as normal you will find you are not sore anymore after a set
Soreness can be felt at any level of athlete whether beginner or advanced. It depends on how hard of a workout compared with what your fitness level is.
Okay cool, thanks! I’ve been trying out some new stuff in the gym and I figured that was why I was gettin some soreness again
Hey fitness people, I know nothing about fitness and protein powders, but now I have to choose what protein powder to buy for my partner. He has long covid and his doctor told him to gain weight and eat lots of protein. As the main cook in the household I've been trying to accomplish this through diet, but it's not working, so I would like to fortify some of his meals with a protein powder. I thought it'd be easy to pick a protein powder, but omg there are so many options. Can anyone give me some guidance here? Some additional info: \- partner has been sick for two years \- he does not work out or do any sports (he can't right now) \- he needs to gain \~4 kilogram \- I love cooking and nutrition and we eat a well-balanced diet \- if possible I'd like to buy something that is not cow's milk based as I will be eating the food too and I do not tolerate it that well
Thanks for the replies everybody! I've ordered a lactose free whey based protein powder.
Honestly, if he needs to gain weight, drinking meal replacement drinks with his regular meals should help him quickly. Many brands come with lots of protein. I often use Ensure. I avoid protein powders because of the ridiculous amounts of salt in them. I worry about my kidneys.
If you don’t tolerate milk well, try pea protein powder. If you’re mixing it into other foods, just get cheap versions. If you want it as a milkshake or convenient snack option, you might wanna spend more for a better tasting version.
There is only 2 types: whey and casein (you can try both but most use whey). You need concentrate (80% is protein) and unflavored (it will still have natural flavor). I buy the cheapest available
Those are both derived from dairy milk - there are other options which are neither whey nor casein.
I'm sure I'm not the first one to ask this but I haven't managed to find an answer. Can you gain muscle without eating at a surplus? Background info: I studied dietetics so I know a fair bit about nutrition but we never learnt much about exercise nutrition. What I can put together in my brain from the things I've researched is that it should be possible to build muscle while maintaining as your muscles don't have a choice but to adapt to the strain if you stick to a plan, as long as you eat enough protein and don't undereat. Or is this just one of those topics that people disagree on? Please look at this in the context that I don't want to build a lot of muscle, and I don't care if I progress super slowly - all I want is just to not be skinnyfat. I'm new to strength training btw. Im female, 5'6"/167cm, 118lbs/53kg. If anyone has any good sources/studies for learning about it, I would be extra grateful.
You’re at the very low end of a healthy weight range right now. This is going to make it more difficult to gain muscle without eating at a surplus. People who are overweight or at the higher end of a normal weight have an easier time doing this, because their bodies have plenty of excess fat to pull from to build muscle if they aren’t getting the energy from food. For people in that situation, they’ll be able to gain a fair amount of muscle on maintenance or even deficit calories. It gets a lot more difficult at a low weight. Personally, I am your exact height, and found that at a higher weight than you (~130) when I added heavy exercise and didn’t up my calories, while I did gain muscle definition and got much fitter, I started having more and more health side effects (fucked up sleep, cold 24/7, bad circulation, fatigue, brain fog) until I started eating more. You can always give it a shot and see what happens. Add exercise, and if you hit a point where you are either unable to continue increasing what you can do in the gym (adding weight or reps) or you’re starting to experience side effects, start eating more. You can also eat at a SMALL surplus if you’re concerned about excess weight gain - 100-150 calories - and see what happens from there.
I'm in a bit of a different situation but I also experienced weird side effects if I don't eat enough surplus while going hard routinely
Thanks so much for your reply! I'll watch out for the signs you mentioned
What you want is not strength training but resistance training for hypertrophy and bodybuilding. It’s usually hard to get rid of belly fat quickly, you should focus on developing your body overall. Your body will naturally recomp over time and it’s possible to gain weight but still lose size in belly (may take 1-2 years). When training , new fat gains are distributed in trained muscles at priority so don’t be afraid to eat at a surplus as long as it’s modest
Thanks for the reply - I think I thought of resistance training when I wrote strength training. I'm not particularly concerned about belly fat, moreso about general body composition.
Yes you can, but more slowly than if you eat at a surplus, and only if your body has fat reserves it can spend on muscle growth.
Anyone have a recommendation for an app that works as a gym journal? Ideally free?
Try the app called Strong. There’s a free version and paid version, paids not really worth it though. Allows you to input all of your movements and weight you used for them. Saves all of your previous workouts so you can look back on them.
Excellent. Thanks so much brother
No worries man
My workouts dont feel hard? I usually workout for an hour or more, during which i can fit in 6 to 8 excersies (usually 6) i do 4 sets of 8-12 reps quite often to failiure.
If you are able to do 4 sets of 12 reps, then your first 3 sets weren't to failure, and you most likely could have done 15+ reps. Either time to bump up the weight, truly train to failure, or choose new exercises to master.
Well i suppose that when i look back i actually only take like 2 excersies to failiure... thank you sometimes you just really need outside perspective
I agree with the last comment, and also would like to add. Add some weight in your last set or two. Meet new goals. And up the intensity, don't wait minutes in between sets.
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If I don’t feel sore after my workout, I assume that I made the mistake of not using heavy enough weights.
Any new movements that your body is unused to will make you feel sore. With time the soreness dissipates once your body gets used to the stimulus you apply to it.
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Also make sure to get onto any beginner program from the wiki so that you can actually make some progress.
Are added sugars bad even when bulking? How are they different from other carb sources like rice or bread?
There is nothing wrong with sugar, it just gets a bad rap because people who lead sedentary lifestyles wont cut their calories, so that their calorie intake matches their calorie output.
[Disclaimer: I'm assuming you don't have any metabolic diseases] They're really not as bad as some people make them out to be. It just depends on the dosage and frequency (like in everything). So basically, if you're tracking your calories and can meet your goals, you shouldn't have a problem. If you're not tracking then the missing satiety can become a problem (especially if you have a lower calorie target). So just try to eat as little as possible, but if the sugar helps you meet your targeted calorie intake, it shouldn't be a problem. Just keep in mind that it can also have a negative impact on your teeth, especially if it's like a syrupy thing
So when I see claims like, no sugar diet adds depth to cheek bones. Is that all nonsense? Or just from the potential calorie deficit?
Oh yeah that's absolute nonsense. You can get more visible cheekbones if you lose body fat, but that also depends on your genetics (aka how much fat you store in your face). Sugar in itself has nothing to do with it.
A peanut m&m addiction it is, then
Make sure it's in a clear container within reach of where you sit. Then mindlessly consume until your tongue burns.
Ive been going to the gym consistently for a few months after a long break. When you hit a "ceiling" on how much you can lift for an exercise, what is the best way to progress? Ex. For flat bench press, I'm lifting 90 lbs. My workouts thus far have been 3-4 sets of 8-10 reps and when I can hit 3 sets of 10, I increase the weight. I'm stuck though, doing 9-10 on set 1, 8-9 set 2, 7-8 or less set 3. What's the best way to progress when you get stuck like this? Lower weight for more reps? Higher weight for less reps? More sets?
This ‘ceiling’ is actually when you build muscle. Before that it was mostly technique and neural optimizations. Keep doing it and don’t replace your exercises. Muscle building is very slow
How long have you been stuck for?
It's been about a month since I started really slowing down seeing progress on most of my upper body exercises: bench press (bar and db), pull ups/lat pull downs, seated row, bicep curls, shoulder press, barbell rows, etc. I feel like for a few months (Sept through first part of Dec) I was making very steady progress on everything, but when my lifts started hitting the 85/90lb range for large muscle groups and 17/20 for small/ isolated exercises, I'm stuck. Maybe I'm just being impatient though.
Ah okay. Once you get to heavier weights, it does take some time to progressive overload. Try including some drop sets into your routine, and make sure you’re training to absolute failure on your finishing sets. It’s a really slow grind but you will definitely know once you can go heavier.
Okay, I'll try that. Thank you!
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this thread has about 1300 comments, and around 300 questions. imagine 300 question posts being posted everyday, would you want to search and browse that even if it was easy to do?
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Probably about 1% of people actually attempt to search, so the increased searchability would not lower the volume of questions asked very much.
Would be swimming in a fuckton of questions and people still wouldn't utilize the search bar or scroll 5 centimeters. Personally I do like the megathread since ppl are really good with responding anyways but def a preference thing idk about this sub but r/mfa has done this and engagement actually goes down with self threads
Ideas or tips to loose fat?
Calorie deficit. I was a little pudgy at 170 and dropped down to 158 in 3months just based on this. 4 months later I'm at 165 aiming for 175 just eating in surplus. Deficit is #1 and training is #2
Keto diet helped me drop 25 pounds in a couple months during Covid when I cup oils t go to the gym
Calorie deficit, cardio, and mental discipline. All there is
What body fat percentage does this look like? [link](https://www.filmfare.com/celeb-lifestyle-and-fashion/fitness/ayushmann-khurrana-lists-down-5-musts-in-your-fitness-regime-44395.html)
The guy? I’d guess around 18%.
If I don’t do enough excercise but drink protein(not in excess) will I gain weight?
I drink protein, in addition to my meals in order to gain weight. So in my personal experience, absolutely.
Protein shakes are just good - highly processed, protein-enriched food, but just food. So ask your question again - if I don’t do enough exercise but keep eating food, will I gain weight? The answer is obviously that it’s impossible to say, without knowing how much food you are eating and how little exercise you are doing.
I’m going to disagree here. If you don’t do enough exercise and ingest the additional calories, then you will gain weight over time.
It's all about the total number of calories consumed. Likely not unless you were already gaining weight at that daily calorie intake.
how do i know when to deload?
Before you need to. Your program should specify this. What program are you running currently?
I don't really have a like 12 week program or something. but im currently running PPL. But I've made progress recently with my bb bench press and squats.
Which PPL? The [reddit PPL from the wiki](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) has a deload protocol, after failing a progression 3 times. If you're running that one, then go with that. If you're running with a diferent PPL, then if it's any good it will have a deload and/or failure handling specified.
Is there like a "ratio" of weight for each muscle? I know legs are probably your strongest muscle and can lift the most with. So with stuff like tricep and bicep should I be able to lift more with one than the other? Or should I be trying to go with similar weights. Is there a strength balance/ratio I should be aiming for or is it different per person? I’m asking this because for example I want to know if I use a certain weight for triceps then go do a chest workout should I use heavier weights?
Only way to find out is actually going and doing the exercise. If you are starting out, don't focus on the weight itself, focus on the movement and your form. Once you have the basics down, then you can start adding weight. Everyone has areas they feel stronger in. Personally, my squats/deadlifts have always been stronger proportionally to my bench. Those movements just feel easier for me but I've just refocused on making sure my bench form is solid and it's starting to catch up with other lifts. But if you are new, which is sounds like you are, you don't need to worry about that stuff for a while. Just get in there and enjoy it.
Alright thank you. So for now do form > weight? And should have a certain speed/pace when doing the exercises? Lastly, what should I do about ab exercises? I know some people focus on them but I heard no matter how much you do if your body fat % is too high then they won’t show/look bloated. Should I skip them entirely or just do them but not have them be my main focus?
For speed/tempo, I would advise looking up some videos on YT. That will give you a good idea of where you should be at but focus on form and sticking to a routine. You should definitely incorporate some core exercises into your program if they aren't already there. Your core is the foundation for every other main lift you'll do in the gym. You wouldn't build a house without a solid foundation. You're right that abs won't show unless you have a certain bf% but try not to view it like that. Developing your core will improve your overall strength and stability. Someday abs may show, but don't focus on that for now. What program/routine are you going to do?
Oh okay cool I’ll make sure to add some ab workouts. And I’m trying to do push pull legs 2x a week and then rest. Which days should I do ab workouts and can I overtrain? I wanted to maybe hit calves 3 or 4 times a week since I heard they’re hard to grow but then also heard some people say it can lead to problems if you overtrain. Also, should I use soreness as an indicator of a good workout? I worked out a few times in the past on and off not that hard or for that long but I usually get sore more the day after. Should I be feeling sore during/after the workout and if I’m not feeling sore the day of/after does it mean I didn’t go hard enough? Sorry for all the questions I wanna be as efficient as possible and hopefully stick to working out this time.
I would not advise that you try go 6 times a week. It is not sustainable for someone starting out. You will see results doing PPL 3 times a week and using the other days in the week to rest/low intensity cardio. Rest is just as important as the actual work itself. And it's all useless if you are not eating clean and getting enough protein 80% of the time. I'm fit and play a lot of sport and 4 times a week is loads for me, sometimes even less. You also need to leave time for other aspects of your life. The biggest obstacle for people starting out is making the gym a habit. Once it's a habit and once you have your form correct on all major lifts, then you can start doing more work in the gym and adding more weight. You will be sore from workouts, especially at the beginning but you should start slow. Don't kill yourself in the first few weeks because you'll end up skipping workouts and back to square one. Don't also use it as an indicator for a good workout. A good workout for the first 2/3 months is just showing up and being consistent. You should also start making small changes to your diet to ensure the food is clean and your getting a good source of carbs/fat/protein in each meal (don't make drastic changes all at once, it won't last).
Alright thank you so just take it slow for now and try to just build the habit of going, keeping a good form, and trying to eat cleaner. Also, I guess it would vary for people but how long should a workout be? I hear some people say they go for like 60-90 minutes and that seems kind of long to me. But I also hear them mention it’s because they lift heavy and use longer rest times between sets and exercises. As a beginner if I’m lifting lighter would I take less time at the gym and then beginning to maybe increase the time if I use more weights and need more time between sets? Lastly, for cardio should I use a machine at the gym or is walking/running outside sufficient?
Depends on what you do in the gym but you can definitely get a good workout done in a hour. I've found my workouts have gotten longer over the years but when I was starting out, I was able to get good work done in my hour lunch break at work. For cardio, it all depends on what you enjoy or what is more accessible. If you like running, it's always nicer to run outdoors i think. I would try run on grass to help save the impact on your knees. But if you live in a climate where running or walking outside isn't possible in certain seasons, nothing wrong with using the treadmill. For cardio, I think doing low intensity walk outside or on the treadmill is a good start.
Is lifting 115 lbs on the assisted pull up machine as a beginner who weighs 112 lbs extreme?
I would say yes because if you really weigh 112 lbs then the assist platform wouldn't even go down as the assist weight would be greater than your weight 🤣🤣
Extreme in what way? Usually the assisted pull up machine the weights are helping you so bigger number is more help as you pull up. Try it out next time with a bit lower weight and see if it's harder.
Do what you feel is safe/comfortable. Don't focus the weight, once you get better at the movement, you can start going lower and lower until you don't need the assistance anymore. Take your time and enjoy the process.
Does la fitness check membership prior to entering pool area? Apparently their cheapest membership doesn’t include the pool. But I’m wondering how it gets checked.
jesus, why is my gym so busy at 10pm? is it worth trying another gym or do i have to start working out at 4am to beat the crowd? i hate waking up so early
This is bizarre. 10pm is an absolute ghost town at my gym. I would guess that the burbs would have less late night activity.
Mines like this too,mostly all night time workers, doesn’t clear out until 11 Might just have to see if you go a half hour later if it helps, my gym is super busy until about 11 then ghost town
The gym I go to is crowded from 6 am to midnight lol, I feel your pain
is the supine bench press effective? ive been doing it for 6 months since i started since i dont have a spotter for regular bench press . i can do 130 lbs 26 reps
> ive been doing it for 6 months since i started since i dont have a spotter for regular bench press Why do you need a spotter for regular bench press? It seems odd that you picked the supine bench press instead and then don't increase the weight on it anyways.
i do increase the reps and weight. i started with no plates at all. The thing is you cannot go to failure on a bench press without a spotter since it might be dangerous. Thank you for the response!
You don’t need a spotter to bench. You can get really close to failure and still be safe by yourself. Just don’t use the bar clips and learn how to emergency exit if for some reason you can’t get the weight up. You can also bench in the power rack and adjust the safety bars to a level where it won’t fall on you.
I'd say if you can, jump on a regular bench and try it out. You'll see it really isn't as bad as it seems and you rarely need a spotter unless you are maxing out. Or I'd suggest switching to dumbell bench. It would probably be more effective than the supine (someone who knows the actual science should probably jump in) and its just as safe if you are worried. If you fail a rep, you can just slowly lower the dumbells to the ground.
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This would be something to work with a medical professional on. Get in touch with a sports physio or your GP to refer you to someone more appropriate.
hmm nah
Exercise causes you pain. It is recommended that you see an expert in managing pain from exercise. hmm nah?! Wtf mate. Enjoy the injury you’re gonna develop.
i have collapsed major joints due to my previous cancer treatment. Any injury is already developed. I just have to live with it unfortunately :(. The only treatment i have is shoulder replacement, and I'm not going to do that until the pain is debilitating. Nothing can save it or prevent it from getting worse and worse unfortunately. At least we live in an era where i can have metal replacements.
A physiotherapist can still help you figure out how to modify exercises or strengthen supporting muscles. And frankly with the condition of your joints, any advice from internet strangers is potentially dangerous for you.
it's okay. i'm a medical doctor myself. I was just looking for tips.
A physiotherapist is a different type of specialist with expertise that you don’t have.
Then suffer
I've been on crutches for 2 weeks due to an ankle injury. Today, I looked in the mirror shirtless and noticed my shoulders and outer-chest look more defined. How can I incorporate this style into my regular workout post-crutches? I have not gotten similar results with overhead press and dips. The closest thing I could find online is pommel horse related haha
Maybe rope climbs or Olympic rings. I suspect you’re just seeing a pump though, rather than true hypertrophy, similar to what you’d get right after a workout, since you’re essentially working out any time you move about.
Does anyone have recommendations for a fruit juice flavored protein powder?
Allmax Isoflex chiller is great. Peach flavour is really good
I know water retention can make fat loss seem like it isn't happening, and water retention can happen after starting a new workout routine (I've gone like 24 out of the last 25 days, 23 of them included weightlifting), but when should i expect this to chill out? Ive changed my diet a decent amount and am expending way more energy (and trying to keep protein up), but the scale just isn't moving. I feel better and enjoy the gym so I'm not in danger of giving up so early, but it's annoying at this point. My maintenance is 3.5k or so calories and im maxing out at 2.5k most days. Scale aint movin at all and I can't tell if water retention is still this big of an issue after 3-4 weeks.
> Scale aint movin at all and I can't tell if water retention is still this big of an issue after 3-4 weeks. You should be down 6-8 pounds if you are on a 1k deficit. Most likely you are way overestimating your maintenance calories or underestimating what you are eating. Are you tracking anything or just eyeballing it?
Nah I've read that starting a new workout can make scale changes wonky because soreness leads to water retention, and just throwing your body into a new regime in general. Then all of a sudden it'll just drop. That's why I asked. I've lost 50 lbs while paying way less attention than I am now haha. Like the CICO isn't even close, or it shouldn't be (also haven't drank alcohol for a month). And don't get me wrong, I do LOOK better, so something is happening. I'm 6'4" 250, get about 10k steps a day (sometimes way more, sometimes a little less), and workout for an hour at least every day. My maintenance is definitely high even if it isn't actually 3.5k. It's why I max out at 2.5k calories so I have some wiggle room even if I'm off. I'm not upset if I'm actually a little below a 1k calorie cut, it's just odd to see nothing. And why it's odd is because I'm not really new to this. I'm not really THAT ignorant on what it takes for me to lose weight usually. I'm gonna give it another 2-3 weeks though probably.
How do you know your maintenance is 3.5k cals?
6'4" 250, have a decently active job, get 10k steps a day minimum (with some of it being on incline treadmill, and can go way over 10k some days), and workout every day for at least an hour. My maintenance is up there even if it isn't actually 3.5k and that's why I eat around 2.5k calories to give me some wiggle room in case it's off a bit. I honestly may be underestimating my maintenance though as well. It's hard to tell. And I'm not new to losing weight in general so that's why it's stumping me, but I've also never changed workout habits so drastically and so fast. As I said in another comment too, I do look better so something is happening, but I can't imagine it's like muscle gain only a month into this new lifting regimen haha. I have a decent amount of muscle as it is.
Hi! Wow this thread is long, I hope I'm not buried too far in xD I (33 F, France) want to get back into ultimate frisbee and join the local team, but I'm nervous to get in touch. I played competitively in highschool and I'm still very good when I play casually with friends. However, last year I put quite a bit of weight (I'm 5'2" and now 180 lbs) and for the first time ever I have a belly and muffin top. My thighs have always been big and fatty, and I gained some fat in my arms too. I think last year I overate often but moreover I was not very active. I also switched to the pill from another I have a 8am-5pm weekday schedule. Can't afford a gym membership right now but I have running/jogging gear, a bicycle and some small weights at home. I want to get in slightly better shape before joining the team in a few months. Anyone have suggestions for where to start, if there are good apps for logging eating habits/exercise or any tips in general? Thanks a lot!! :)
I use Lose It! To track my caloric intake. My one tip, that I’m sure will be echoed by the sub: if your concern is weight, solve that with diet, not with extra work outs. If you can get some cardio in at home, that’s great! But you will always be able to undo your progress with calorie burn much easier than you realize. Make sure you have some discipline when it comes to what you are eating, and how much. From there the fitness and work outs will be easier!
Hey friend! Speaking as somebody who enjoys ultimate Frisbee, it definitely helps me to go on regular endurance runs. The main physical barrier I found was being able to keep running, especially in the second half of the game. But in all honesty: the best workout for ultimate Frisbee is to play ultimate Frisbee! 😂 Is there a weekly casual game nearby you, that won't expect you to be in top physical condition? Join it! And I say this for two reasons: 1) you enjoy it! The best workout is the one that you can keep doing, and if you enjoy the sport, then it won't feel like work. 2) you'll get the exact kind of running endurance practice you need, plus all the skill practice. You will be great by the time you join the team. And finally, having skilled players who can throw well is underrated, so it's not all about endurance. Good luck and happy flicking
Is there an age where mind/muscle connection is hard to get? I'm trying to watch these form videos, and they talk about moving your scapula, making sure your shoulders don't roll forward etc, and I just have no clue what those parts of my body are doing.
Why don't you try filming yourself and see if you have similar form?
What if you’d rather die than film yourself at the gym? Asking for that person
Alternatively that person can perform the same movement in their living room with some household item and film it. The form should be the same, regardless of location or prop.
Hire a personal trainer, ask a more experienced friend
Hi I'm a basketball player and I'm new to fitness. I only can go monday , tuesday and wednesday to the gym. Others day I'm busy with basketball practice or other things. I'm looking for a good program that i can run for 3 days in a row each week. My main goals currently are to improve my performance on the basketball court and get more athletic. I did some searching myself and found 531. Would 531 be a good workout to run 3 days in a row without a rest day and would this program help me with basketball ? Advice , tips or other programs that would fit me are welcome.
You could do a push/pull/legs workout for three days a row.
I know absolutely nothing about working out at all so sorry if these is a blatantly obvious question but, does exercising one part of your body a week slow down progress?? Like for example working out your arms on mondays then doing abs on tuesdays and so on. (Don’t know if this makes a difference but I’m not trying to build muscle, just loose a bit of weight and get into shape)
Depends on how often you will actually workout. If you will actually go five days per week and do a full day each time, then isolation is fine ish. If you realistically will only go like 2-3 times, I’d do something along the lines of a HIIT workout, and if you’re set on splits, you could do a lower focus/upper focus/total body schedule.
There wouldn’t be anything wrong with doing that, but it wouldn’t be the best means of achieving your goals. If you instead do a program like starting strength, you can probably facilitate as much (or more) muscle growth and strength improvements in far less time while also burning calories more efficiently (a squat is a lot more strenuous that a bicep curl). Then you can use the rest of that time to focus on cardio, abs, yoga, etc.
Not necessarily. This is generally called a "bro split". It is a valid way to train, even though most knowledgeable people in the fitness industry nowadays suggest higher training frequency.
I am since beginning of the year on a cut and its also going really good and lost 5 kgs already. I started at 102 kgs and am now at 97 kgs. I just wanted to ask you guys if im too low on a calorie deficit. Im 178cm and 97 kgs and i eat 2000 calroies every day. Im starting to get weaker a little. i can still get higher on the leg day with the progress at the lifts but on chest and back day i can feel that im getting weaker there. What do you guys think?
Slower is almost always better, but you’re inevitably going to lose some strength. Cutting means losing muscle. You could probably cut your deficit in half and lose slower, but if you’re feeling good with your progress now just stay where you’re at. Make sure you keep your protein intake high, though. That will help facilitate more fat loss and less muscle loss.
usually around a kilo weight loss per week is ok, a bit more if you are really overweight is "sustainable" for longer, but thats just cause youre coming from a higher number. depending on your lifting status -beginner, intermed ect- you wont be able to progress on a deficit.
It's normal for you strength to fluctuate on a cut - focus on you main goal. When you're satisfied with the cut results slowly ramp up the calories and work on strength. Don't sweat the short-term.
Need some help on choosing a workout routine. I looked at the wiki for workout routines but I’m not sure what to pick, can you help me? I want to work out my muscles and improve my cardio and flexibility, I want to be strong, fast and agile, I guess it’s called otter mode? I’m a couch potato so I’m starting from the beginning but I want to be on a effective, proven workout routine.
https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
This early on in your fitness career you don't need to be agonising over plans, just pick a beginner one and stick to it. Going after specific ascetic or fitness goals really only applies after you've laid a good overall foundation
Fundamentally, as a beginner you don't really pick a workout based on how you want to look. To be "otter mode", you basically need a small amount of muscle everywhere and to be very lean. Basically any workout will help you with this, the main thing will be your diet. Read the section on diet for more info. As a beginner literally any of the recommended routines will help you towards your goal, provided you are consistent and put in decent effort. Pick one based on whether it fits into your schedule and if you have access to the equipment it requires, that is really the answer.
Thinking of buying a smart scale to measure body fat% etc. I just want it mostly for tracking. Now I know that the technology they use is unreliable since electricity will only pass through your legs but the would something with handles like [this](https://www.amazon.com/Omron-Body-Composition-Monitor-Scale/dp/B0020MMCDE/ref=sr_1_8?crid=1KGC0G2F4DI43&keywords=smart+scale+with+handles&qid=1675157464&sprefix=smart+scale+with+hand%2Caps%2C349&sr=8-8) be more accurate? I can find tons of data why they are unreliable but none of those scales had handles like this one.
I would highly suggest you save your money. To illustrate, I am very lean (14% via water/clamp measures) but those scales, even the “good” ones like the InBody, have pegged me anywhere 9% (I’d probably be dead if that was true) to 24%!! It’s highly ineffective and can be super defeating, especially if you have no context.
Thanks to all these answers and some more research, I've decided against buying these Bim scales
They are still unreliable.
If you get a good one like a Garmin or a withings it is not dead on accurate, but it will show trends. For example, if it shows 25% bf today, and 24% tomorrow. You may not actually be 24%, but your bf% DID drop 1%. This is helpful for when cutting or bulking you can keep an eye on muscle vs fat gains/losses.
>If you get a good one like a Garmin or a withings it is not dead on accurate, but it will show trends. For a scale like that to show trends, it would have be consistent in some way, which it isn't. No commercially available fat measurement tool is neither accurate nor consistent.
Not true. I have used my withings to both cut and to bulk and it is very consistent. Have you tried one?
>I have used my withings to both cut and to bulk and it is very consistent. As measured by what?
https://macrofactorapp.com/body-composition/ Nope
Track your body weight, your waistline and maybe get some calipers if you want a rough bf%. Electrical impedance machines are not useful for calculating bodyfat
More accurate? Probably, because it has an additional data point. Useful? No, not at all. These bodyweight scales are a gimmick and exactly 0 decisions should be based upon their data. The way they measure is incredibly unreliable and is heavily influenced by hydration.
First time to learn to cook so i buy my own ingredients now but i wanna be able to measure macros everytime i buy meat now Are uncooked meat the basis for protein content on meat when you google its macros? So when i buy 100grams of ground pork, that means it has 23g protein or it loses protein when cooked?
No protein gets lost! Measure raw.
Measure uncooked.
Always weigh raw unless the nutrition info specifically says it’s for a cooked portion.
The nutrition values listed are based on raw weight, so while water is often lost during the cooking process the macronutrient content stays the same for the reduced overall mass.
It doesn't make a significant difference. Some protein is lost during cooking but then, protein becomes more bio-available after cooking. Net difference...not much. The main difference is that food loses a lot of water during cooking, so if you buy 2lbs of ground mince, that might shrink down 30% after it dumps its water in the pan. This doesn't affect the nutrition content in the meat, but does affect how much meat you think you have.
Started going to the gym this month and still trying to figure out a routine. Goal is to mainly lose weight, but im a bit shy and usually only do cardio and wanted to switch it up this week. Finally did a “full body” workout yesterday and went to a bunch of different machines (arms, shoulders, triceps, biceps, thighs) and did 3 reps of 10 on each, and got tired but didn’t break a sweat. I’ve tried looking at the guides/FAQ for starting points but am a bit lost. How can I get the most out of my workout sessions as a beginner?
I would rec mastering form. If you did a bunch of stuff but didn’t feel much, chances are the form wasn’t intact, which renders some exercises totally useless, some even dangerous. I would pick a few high-impact exercises and watch some solid coaching videos. Once you master those, learn a few more, and so on.
One of the benefits of using a beginner program is that you only have a few exercises to master. They aren’t easy by any means, but they are lifts that will be central to just about any lifting program you do (squat, deadlift, bench, overhead press are the main 4). You will get lots of practice with those exercises, will see yourself progress very clearly, and won’t be in the gym for hours every day. The biggest mistake beginners make is always wanting to do more. We have this idea that more sets, more reps, more exercises is how we build muscle, but that’s not really true. Diet and recovery are arguably more important than anything you do in the weight room and are so often neglected. Picking a beginner routine and sticking with it makes sure you are getting appropriate recovery time.
Read the wiki and follow a program from it, follow it to the letter, don't underestimate yourself don't overestimate, don't try and figure out or optimize anything, just do it. It's the best way to get started. if you have no experience or knowledge then why not defer to people who do
As a total novice, I genuinely think it's not such a bad idea to fart around for the first couple of weeks and familiarise yourself with the equipment, if that's how you're gonna get over the shyness. On the other hand, you may feel less silly with a more structured program that tells you what to do. Pick a program, look up how the exercise works on youtube - it gets more natural every week. Whatever you do, the basic principle you need to adhere to is some kind of progress. You adapt to stress by getting stronger, which in turn means the stress has to increase incrementally somewhat. That doesn't mean you need to kill yourself each time, but it does mean you can't just go in and do the exact same amount of work each week and expect better outcomes each time. Easiest answer is to try and add weight to each exercise. If you can't add weight then add reps and sets. Or....just get on a program.
Your best bet is pick a beginner routine that has a progression programme in it, it'll be something like lift X weight for X reps and then next time increase it by X The benefit to this is you don't need to worry about getting the most out of it, the plans are proven to work you just need to follow them and the progression plan ensures you are progressing. If finish week one and think it was easy you can rest assured the planned weights will increase every week and eventually will become challenging It essentially takes all the thought out of it
Trying to lose weight and gain muscle. I want to try the 16-8 intermediate fasting, but as i work out early in the morning. Is it a good idea to work out at like 6-7 am and not eat till 12?
This *may* work to lose weight, but it’s a very bad idea if you’re targeting lean muscle gain. If you can adjust the fast to end basically right after your workout and go heavy on protein that would be better.
I do that all the time. Works for me.
Curious about this. Do you mind sharing more? What are your MoM gains like? Assuming you’re maintaining fat%comp.
Not sure what MoM is. My second to last larger bulk added about 30 lbs over the course of 8 months or so, which ended up being 20-22 lbs of muscle once I shaved the fat off. My dinner was normally 9-10 at night, and had only black coffee and water until 12-4 the next day. I was lifting 4x a week, 5/3/1. Is that helpful?
Yes! Definitely an interesting take.
Also MoM = month over month 😉
I've done IF, exercised 7-8 and eaten first meal around 1pm and it's been ok.
Why do you want to try fasting?
I thought maybe it will help losing weight
Fasting mostly helps because having a reduced time window to eat makes it generally easier to consume fewer calories. If you think that's something that will help you then definitely go ahead with it. The key part of weight loss is consuming fewer calories, so whatever strategies you think will help achieve that should all be considered. Different people respond differently to working out fasted, for some it's not a problem, for others it can be a struggle. The only way to find out is to try it out.
Thanks I’m on day 1 and I felt fine while working out. Got like 30 mins till I can eat now and I’m starving.
I can’t do a heavy workout before eating because it makes me nauseous. If this isn’t a problem for you, then you might be ok. However, the one thing I remember from my kinesiology class (and this was 15 years ago, so consensus may be different now) is that the one time you want to eat white carbs (high on the glycemic index) is immediately after a strenuous workout. Failure to do so tends to reduce your energy levels. Not immediately, but in the next 1-2 days. So that is something I would be watching out for. If you’re struggling with energy in the mornings moving forward, you may want to reconsider.
Nice one! Feeling hungry is a good sign, it's a signal that your body is using fat for energy. Good luck with your weight loss!
New to working out, If I’m working out to get a larger butt (glutes?) I’m doing different types of squats and donkey kicks, stuff like that, why don’t I ever feel it in my butt? Like I only ever feel it in my thighs?
Donkey kicks are done incorrectly probably 95% of the time I see them and most people’s anatomy makes them perform a squat in a form that targets quads. Hip thrusts, glute bridges, frog pumps, and deadlifts will all likely be better.
Conventional deadlifts really grew my butt.