Hello! I'm just now getting back into the gym after getting pregnant and having my child, so about 2 years. I don't really know a good routine and just did 80% legs and glute and 20% arms. Im trying to lose about 120 pounds as well as put on a decent layer of muscle. This is what I've been doing, and was wanting to see if I need to tweak anything or any additional i could add on

5 sets of 10 Leg press with 145 lbs 1 set of 40 rotary torso with 70 pounds on each side 5 sets of 10 barbell hip thrusts with 30 pounds 5 sets of 10 kettle Bell swings with 15 pounds 2 sets of 25 donkey kicks 2 sets of 10 barbell bench press with 45 pounds 5 sets of 25 seated row with 30 pounds

Which do you wear?

Was wondering if anyone has recommendations on breathing exercises, other than pursed lip breathing and belly/diaphragmatic breathing. Thank you!

Hi so I absolutely hate intense work outs. I’m talking about any exercise that requires me to mentally push through. I don’t like it because it’s such a push mentally and physically against what you don’t want to do. Though when I am doing these work outs I am actually really good at pushing through because I like to push myself in the moment and try my best.

My issues is, I can’t START these “intense” workouts/exercises. I avoid doing them entirely because I don’t like what’s to come; the mental push to keep going during an exercise.

I do yoga and I love it because it’s enjoyable. It’s low mental push, and beneficial in stretching/mental stuff. My studio has core and cardio yoga too, and I’ve done them and they require me to go into that mental/physical push and just require me to work out harder overall and have never gone back to those classes.

How do yall motivate yourself to do these “intense” workouts. To get yourself to get up, and go to the gym. How can I change my mindset so that I look forward to exercising?

(I am very healthy/slim and not fat so I’m not motivated much in that aspect, but maybe I could be?)

5'8 ~140-142lbs 24M

I’m attempting a bulk and I’m trying to overcome my discomfort with dietary fats. Primarily, I eat fats that couple with protein (Certain cheeses, salmon, sirloin patties, sour cream)

I eat 2 big meals a day and fill in the gap with snacks, track calories to the gram. My meals usually consist of over 120g of carbs and slightly under 100g of protein. I aim for 20-40g of fiber each meal. My “Low fat” meals are 9-10g. My “Normal fat” meals contain like 20-29g. Overall aiming for 40-50g of fat a day.

I heard it’s ideal to consume low fat post workout to help your meals digest faster, but I’m also hearing low fat fucks nutrient absorption. I’m just hearing too many things. What’s your experience here?

On an unrelated note I get hella steps a day. Between 18-23k. It’d not my job or anything I just go out of my way to do it for health.

I have an adjustable dumbbell that has 11,22, 33, 44, and 55lbs. 55 feels heavy, I can do some hammer curls with the 44s, but they are solid with perfect form at 33lbs. I don't love that my dumbbells have such large increments. What is the best way to go from lifting the 33s with proper form to the 44s? I would love to have something in the middle like 35, or 40, but I don't. I tend to be able to lift the same weight more times, but not more weight.

I've got a holiday coming up in 9 months and I've been looking to lose some weight and look a little bit slimmer by the time I go away.

I've been getting much better at dieting and healthy eating but I just wanted to know if there's any good exercises to do that are better at targeting my stomach then others.

Thanks in advance.

Hi All,

End of last year I got to 105kg and that was too much for me, have started and stopped gym and fitness a couple of times but I'm commiting now cause it's destroyed all my self confidence in my appearance.

Made a goal to drop 25kg and have managed to drop down to 100kg from essentially changing my diet to essentially eating 1 protein bar a day or not eating at all, working out 3-4 times a week for an hour, heavy emphasis on weight training as I find cardio really repetitive and annoying. Weight training gives me the immediate gratification and I really enjoy it.

However for the last 3 weeks, I haven't been able to dip below 100kg, I have tried to extend my workout sessions to the point of exhaustion. But no matter what I do I just can't get below 100kg. I'm definitely in calories deficit but I just can't seem to get anymore weight off. Any ideas would be greatly appreciated.

Looking for some gym shoes that are more supportive than standard running shoes. I have a decently wide foot with a high arch so Nikes and Reeboks have historically not been great for my foot. Most gym sessions for me consist of 15-20 minutes of incline treadmill at a brisk walk, then lifting for 45 minutes to an hour. I currently wear Reebok Nanos and love the support but they’re squeezing the life out of my toes by the end of the workout. Thanks for any help.

I'm kinda starting to think it's not going to happen. I'm doing lots of squats, lunges, lifting weights and hitting my protein goals. Does the cellulite just stay once you have it?

Wasnt sure where to post but wanted to share that im selling sweatshirts and donating 10% of profits to american heart association! The rest of the proceeds fund my education in PT school. I am not sure how to find the link to the main store but I am selling them on TikTok shop as well, link below. Thank you!

https://www.tiktok.com/t/ZT22KAWQ6/

So I have weak ligaments in my knees and a history of dislocating my patella. I can’t squat without feeling some sort of displacement and/or hearing/feeling and pop in my knees. I really want to work on improving my knees because, I do like to be active however I have been inside quite a bit due to the winter season. I often am worried about putting too much strain or exerting myself beyond a certain point because I know I will risk dislocating my knee again. And it does hurt quite a bit and can be very scary. Does anyone know any kind of exercises/stretches I could do at home to improve this. I could be something I do daily or every other day, just something I can consistently do to strengthen those ligaments.

Edit: I am 20yrs Male so don’t worry about intensity, I’ll take whatever you guys throw at me. I just want to focus on improving my body health.

im a runner and ive been running for a little over a year. i started running in order to lose weight and it worked (lost 50 lbs). however, i discovered i loved it. i have been focusing on improving my running skills for months now

i strictly run on a treadmill. i recently got a new one (horizon t101) and have struggled with leg pain on and off since (thigh pain at first, then it went away for a while and i was fine)

however now, im struggling with calf pain. my left calf has been sore both running and walking for days now. it just feels like a regular soreness but it won't go away, no matter how much i rest or stretch it.

ive taken multiple, 2 day breaks since i noticed the pain. when i do run, im trying to run slower and for less time than i usually do because i figured i was overtraining. i i always stretch when i wake up, before and after my runs, and before i go to bed. i aim for 80+ grams of protein a day. i almost always sleep 8 hours or more each night. every week i have two rest days where i don't run at all. i take magnesium, vitamin d, and fish oil supplements. what could i possibly change to make my legs feel better?

i was thinking about going to my local running store and seeing if they had opinions on my shoes - they also have an in store treadmill

my usual running schedule is: monday - off tuesday - 7:20 pace 45 minute run wednesday - 7:20 pace 45 minute run thursday- 7:20 pace 40 minute run friday: off saturday: 7:45 pace 1 hour run sunday: 7:20 pace 50 minute run

(i tend to significantly speed up towards the ends of my runs. sometimes i even go up to 9mph but only for short distances)

what can i do to stop my legs from being sore and get back on track? and is there any obvious explanation for whats causing it? any advice would be great.

Hi everyone...so I recently started exercising and I'm on my third week. I am a beginner when it comes to exercise but I'm proud of myself for managing to keep up with my exercise routine. For context, I am female, 33 years old and petite and I exercise Monday to Friday for about 40min-1hour and rest on the weekend. My exercise routine throughout the week consists of exercising with 1kg/2pound dumbbells, a yoga ball, an aerobic step and resistance bands (not all on one day, I alternate). My goal is really just to get in the habit of exercising, gain strength and tone parts of my body.

So question: I've noticed that when I start exercise after my rest days my legs/the bones in my legs feel like they are twigs😅😂 I don't know how else to explain it...they are a tad sensitive but no pain or anything major like they are about to break or something. Is this normal? It feels weird to me hence I thought I'd ask🙃

I'm trying to body reconstruction. I'm trying to get an understanding of how this works. I'm relatively new to working out. I've gone through phases of doing pushups and other body weights in the past. Most of my gym time used to be spent doing cardio on an elliptical or treadmill.

Now I'm alternating body parts. I do push/pull and aim to hit each body part at least 2x a week. I'm seeing lines where the front delts are. I'm seeing my triceps becoming horseshoes. I'm confused about my back muscles. Am I just seeing them more because I'm losing fat? Were they already there?

I guess my question is really: When will I see the muscles that I'm working on today? Especially as a newbie to lifting? I have a home gym, bench and adjustable dumbbells. I try to keep my muscles guessing and give them more load/challenge. Sometimes I do 4x10 sets. I may end with a 6x10x25 set on my biceps. The reason for my question is my arms instantly get bigger, so does my legs. I can see changes there in a matter of weeks it seems, but not my mid-section. I do planks and make sure to engage my core while working out other body parts, but don't see changes there that I see in other places.

unfortunate genetics and lack of frequent exercise/prolonged sitting from POTS and depression has blessed me with a flat, very unshaped, embarrassing booty. i'm ready to do my best at easing into exercising or even specific yoga poses that can help build it up. ftr ik squats and lifting are the number one solutions, but they trigger my POTS really bad at this point. i've started doing some pilates on one of those viral boards. would love to hear some recommendations pls. thanks!

I usually do 60+ minutes twice a week but I was short on time yesterday.

I’m getting my elliptical setup at home to add a third day but I’m at two days so far with being able to go to the gym. Since it’s only two days a week for now I’d like to maximize what I do. I also follow this with some strength training machines

Yes you read that right. I’m almost 40. I’ve never had a healthy relationship with food, even as a child. My mother didn’t teach us about healthy eating. The majority of our food was pasta, corn, burgers, and tv dinners. Into my young adult years I attempted dieting and exercising alone as I was too embarrassed to ask anyone for help. I dieted a little and bought some small weights. I benefited slightly but now as I’m sitting here at 39 years old….i realize I really need to love my body and heal the damage I’ve done. I’m feeling very guilty and don’t want to die young….I’ve lived a sedentary for many years. I’m 308 pounds!Yesterday I did a workout on YouTube that was supposed to be 20 mins long but I only lasted 7 minutes. It was a beginners/eldery video. I over did it at 8 minutes! My legs are so sore I literally can barely get up. I mean wow, I’m very out of shape. It’s embarrassing and if I need to be roasted, I understand. Really hoping for some gently advice though. Just where do I start? Any and all help would be appreciated. Also if this is not the appropriate Reddit to post please help me find the right one. Thank you all

I (23m) have been trying to work out more to slim down and this morning I just felt a wave of "why bother" it just feels like I'm making no progress and making myself sweat for no reason Is it better to work out at a gym is that it? I just feel embarrassed about this and I want to do better but it just feels like working out isn't worth the shortness of breath and gross damp sweatyness

Sorry if this is rambly or depressing but I fell like if I don't put this to paper I won't do better and be stuck like this

I’m trying to improve the duration of time that I can go all out and pretty much ultra spazz on my opponent.

I want to pretty much set a higher pace than them, drag us both into deep water, and have the ability to hold my breath longer

I’d love to also get more explosive, but I’m wondering if sprinting until I lose my explosiveness 5x on a track could have some legit science behind it for improving my work rate or if it’s just dumb

Hi, I’m new to this subreddit so I’m not sure if this is the right place to ask this question but I have a friend who seems to think that having visible abs is unhealthy and only caused by dehydration, I know that can’t be entirely true as I’m under the impression that abs are formed by consistent core exercises and a calorie deficit but I don’t entirely know the science behind it. Can someone enlighten me?

Is there an exercise for the abdominal area that doesn’t stress out the lower back and make chronic pain worse?