I'm a guy. 5' 10, 205lbs. Looking to exercise 4-5 days per week. Mix of cardio and strength, as I'd like to get muscle but need to cut down the belly.

Met with a personal trainer who showed me pull-ups, Romanian deadlifts, squats, lunges, plank, and (I forget the name, but laying on the bench and pushing dumbbells up).

Can someone help me get a sense of what a schedule/reps/sets should look like?

Any other advice for beginners (safety, soreness, etc)

Thanks

I keep looking through Google and feel like I’m just not doing enough. I workout 5 days a week around 1:30 to 2 hours

Hello,

This is a rant/seeking advice tangent that I’ve had been thinking about lately. For the past year, ever since I hit 225 on bench, I’ve lost the discipline I used to have to go to the gym. Therr are times where it’s just impossible to push thorough due to being a college student with a packed schedule. I’ve been trying to lose weight the past year and I’ve been fluctuating over and under 5 lbs my normal weight. I’m 190 lbs at 5’ 10”. My parents have commented on my belly and no matter how much I try to maintain a diet, my weight loss is SO SLOW. Yet when I take a week off from dieting (like vacation, finals, etc.), I gain back like 7 lbs. The muscle that I have on my arms is not defined whatsoever due to the fat on my arms. While I have the summer to grind at the gym, I also am starting my PhD this fall. On top of all of this, I have a caffeine addiction due to the gym that has made me intolerable to caffeine. I yawn at the gym after drinking 2 C4s pre workout still. I do cardio after every gym session and it’s been a struggle. I need genuine advice, can somebody give me tips on what I should be doing different?

Hello! We need help coming up with a Facebook group name for our workout group. We are aiming for an Egyptian, Anubis, gothi, beast, dark group. We will be having workouts, recipes, motivation, etc.

Sorry... lot of words here... hopefully it will make sense....

I've been walking 7 miles every day ( ok.... I didn't walk my 7 miles on Jan 14, but... other than that... 7 miles every day is what I do. ) I've walked over 3,000 miles in the last year or so. Walking is not new to me. I've got the walking every day part down. I get up at about 6:30 am-ish, drink a cup of coffee, check my emails, take care of some bathroom tasks and am out the door between 7:15 and 7:45. I go to the mall, I walk for 2 hours and 20 minutes to 2 hours and 30 minutes and get about 15K steps in. I've also started ( about 8 weeks ago ) walking with a weight vest. I started off with about 10lbs and I could only do every other mile. Now... I can do all 7 miles with a 25lb setup on my weight vest. I'm about to add another 6 - 10 lbs to my vest. I did all 7 miles with the 25lb setup and I feel really good... no lingering back pain. I think that the vest is helping strengthen my core. The mall has water and restrooms, air conditioned / heated, etc... so it's a perfect walking environment for me. I am 60 yrs old. I was 275lb for YEARS... ( down from 320 when I was 30-ish. ) I started walking, eating a TON of lettuce for lunch and oatmeal for dinner. I was down to 169 lbs ... but then I started eating more protein ( chicken, beef soup, less lettuce ) and I might have started eating more sweets. I am back up to 205 lbs.... loosing weight is still hard.. it's always been hard... but it's something I can do... it's just not easy.

I have some weights at the house and a rower and ab bench... but I just don't use them that often. I should.... probably... but it takes me most of the day to recover from my 7 mile morning walk. I am not all super energized at 5pm.. wanting to do rowing and weight bench stuff.

Anyway... this is my world now. I eat less ( than I used to ), I eat what I think is healthier that I used to, and am I walking 7 miles every day with my weight vest.

I drink a 30g protein drink on my drive to the mall... that's most of my protein and besides a cup of coffee... that's my breakfast.

After my 2 hr and 20+ minute walk when I get home, I snack on peanut butter pretzels ( a handful or two ) or 3 graham cracker or a few handfuls of vanilla wafers. At 12:00 I feed my cat and I eat about 100g of shredded romaine lettuce, some thousand island dressing and croutons and some crackers.

I snack and drink lots of coffee... I drink about a gallon of coffee a day.

At 6pm I feed my cat and I make myself a 1/2 cup of 5 minute oatmeal. I have that and 2 - 4 slices of 45cal toast.

Then I snack a bit and stop eating stuff after 8:30pm.

So... that's my day.... should I eat something BEFORE I go on my walk? It would need to be quick... or I'd have to get up earlier to fix it and eat it. I need to get my walk going by 8am so I can walk and not have to worry about mall crowds.... got to start by 8am.

When I get back.. is there something better than my snacking... probably... but what?

my goal is to get back down to 175 or so and maintain that weight. I want to stay way below 200. I also don't want to loose mussel as I get older.... 60 this year... so I know that I need to think about that too.

What do you guys think... any common sense suggestions?

Thanks - jack

They are discontinuing the Whitney Simmons line but I’ve never had better leggings than from this series. V1 - no scrunch

They are so thin and buttery and just not buttery and thick like spandexy

They’re so breathable, any similar brands?

context : Used to be semi-fit until ACL surgery Was 290, currently 273 Aiming for about 2200 calories/day with 230g of protein. Currently workout 7 days a week in a PPLCardio cycle. Attempted the 75 hard (structure) with some caveats and intent to try it in full come the fall.

I’m trying to do a few things. Get down to 215lbs Bench 315(hit 225 first time since 2014) Squat 315 (185 current) Start calisthenics to increase mobility.

Looking for tips/recommendations on macro adjustments, YT channels, and general advice to help along the way.

It’s a slow burn but I think I can drop 60lbs by next summer

Hi guys, I got a 10kg dumbbell set which included two small 2 kg 1 inch bars. I want to get heavier plates to put on them as 10kg isn’t enough for me when benching, pressing, curling, etc. does anyone know if 20kg or 15kg plates fit comfortably on these kinds of bars?

I’m currently back home from college for the summer and wanted to get back into exercising, its been going pretty well but I feel like my chest isn’t growing as much as the rest of body has been. Part of the issue is my somewhat limited equipment of 1x 5lb Kettlebell, 1x 10lb KB, 1x 15lb KB, 1x 20lb KB, 1x 25lb KB, and 1x 30lb KB. I mainly want to know what exercises you would suggest considering I only have 1 KB of each weight since a lot of the exercises I’ve seen utilize two, I appreciate any suggestions, thank you :))

Trying to lose weight. I'm very overweight because of hormonal issues and recent illness. I've never worked out or followed a diet in my life because I was always a very thin person. But had to lose weight so I joined a gym and got a trainer too. My trainer has been patient with me because I had no idea what to do in gym or how to stick to a diet, but now it's been two months. I'm following somewhat decent diet as in - no fast food, no fried foods, high protein, low carb, less processed foods, high fiber etc. I'm not taking sugar in anything, mostly cut out all dessert except for cheat days.

One thing is I don't enjoy drinking protein mixed in with water. I've got Isopure vanilla flavour and I don't like the taste of it. So yesterday I made a smoothie with some frozen berries, yogurt and protein. I added some sugar because I figured it would improve the taste and it did. But my trainer absolutely disapproves of it. I get it. So I asked if I can add honey or monkfruit sweetener. And he said absolutely not. No sweetener of any kind and that it would completely undo everything I'm doing in gym.

Is this true? Can I add anything to improve the taste of my smoothie? I'm not asking for donuts or ice creams. I'm just asking for a spoonful in a whole day. I don't take sugar in my coffee either. I just feel like I should be allowed this much.

I use to workout once every 2 days at home, it involves multiple things but then I stopped, I recently started again but only with the goal of exercising my glutes, thighs and legs in general and I’m wondering if that’s okay or not? I know very little about working out so I don’t want to assume in fear of possibly developing something or hurting myself. Any advice would be appreciated

Im female, 16 years old, five foot and 102 pounds, I know. I’m really skinny and I’m looking this summer to gain weight and to get some muscles in but I have no knowledge about how to go about this and no knowledge about gyms and stuff. I’m also looking to work out my neck muscles since I would like to appear more masculine. If anyone would be patient enough to give some tips and advice on what to do this upcoming summer, thank you so much.

Is my lower spine supposed to hurt after doing any leaning exercises?

Hey there!
New gym goer here, just signed up to my Rec Center's gym program. I didn't want to jump into spending $40/mo on a Planet Fitness or Golds membership just yet, so I got a membership to my Rec Center's smaller gym. It is a littler quieter, less people, but the gym is also smaller as a whole, which also means less machines overall.

My workout days are generally Monday/Tuesday/Thursday, or Monday/Wednesday/Friday. I try to stick to the same days, but depending on my outside of work things going on, sometimes I shift the days, but still try to go atleast 3 times a week.

So basically, when I go, I target a specific section of muscles, but I'd like to know how to hit them better. I'm very list oriented, so I like to have a list of exercises I want to do, and just start knocking them out before I leave.

What I'm looking for is Suggestions for easier small gym exercises I can throw into the list, or better exercises I can do, or just overall suggestions to make my workouts hit more and just better.

P.S. I typically try to do 3-4 sets of each exercise, and I try to go to failure on the last 1 or 2 sets.

Also, here is another question, If I go 3 times a week, What is the most efficient way to hit all 4 muscle groups? If I go Mon/Wed/Fri, What is the best way to hit Arms/Chest/Back/Legs in those days?

Here is my workout normally, and any help on what I can add or make it better would help.

**Monday Chest/Arms**

• Smith Machine Bench

• Curl Machine

• Tricep Machine Rope Pulldowns

• Tricep Overhead Pulls

• Dip Machine

• Dumbell curls with lower weights

• Dumbell Shoulder Press

• Dumbell Lat raises

**Wednesday Back**

• Bar Lat Pulldown Machine

• Seated Row machine (i have to set up a bench on the cable machine as my gym doesnt have a Row machine)

• Assisted Pullup Machine

• Dumbell Rows

**Friday Legs**

• Smith Machine squats

• Leg Curls/Calf Curls Machine

• Leg Press machine (lower weights than squats)

Any comments or suggestions to make my workouts a little bit...More efficient, or better or anything? my end goal isnt to get Swole, instead I'm just trying to reduce belly fat, live a little healthier, and fill out more of my form as time goes on.

One Major issue I feel I have is doing multiple exercises that gas the same muscle group, not allowing me to push all the way. So, with my limited gym goer knowledge, I'd like to refine my workouts to be just... Better as a whole.

Any suggestions, comments, questions, or assistance you can offer me is great! Keep in mind, I'm in a smaller gym that has "most machines" but not everything, so sometimes I need to improvise if lets say my machine is taken or something

Thanks!

https://www.amazon.com/AquaLogix-Package-Aquatic-Exercise-System/dp/B07F6277WQ?ref_=ast_sto_dp

I am a 15-year-old and male. I weigh about 55-60 kgs (121-132 lbs), cannot say accurately as I haven't weighed myself in a long time, and 5'5 in height. So I am not really fat and not absolutely lean either. I have quite some fat accumulated in the waist region and lower belly. What really bothers me is that my manboobs are beginning to show, which I would like to cut off as soon as possible. Could I have a routine for the seven days of the week? Just mention the parts I should focus on, like cardio or leg for each day, no need to get deep into what exercises for each. I am also going to be working out at home with no equipment and not at gym.

Also, how do I know what calorie intake I should have everyday and how do I calculate the calories I take in everyday too? What's the recommended number of calories?

Hey guys, a big goal for me has been to start my weight loss journey. I am 5’5, 145 pounds (which to some people may not seem like a lot but looks like a lot) I’m specifically chubby in my stomach, arms, and thighs. I need help finding what are the right workouts for me, I need suggestions on calorie deficits, and I need help to find which foods I should be eating while on this weight loss journey. Please if you have any helpful suggestions let me know :’)!

I'm taking a deload week this week. Program I'm running is Fierce 5 and it tracks all your working weights each week on every lift for progressive overload.

When I start back up should I pick up right where I left off? Or am I supposed to drop to a little bit?

Im 18, i have adhd and maladaptive daydreaming disorder which makes me walk laps for about 1/2 hours a day (been doing this since i was a child almost everyday) but other than that I don't work out at all. Im about 60-70 kg and 5'11 in height. I have an 8am-4pm job that makes me sit for all those hours infront of a screen hunched (the nature of my job also involves me working almost everyday lol so let's just assume that this is my schedule everyday) I don't necessarily wanna bulk up, i just wanna cut and have a leaner physique. I have a bit of a pigeon chest too and a small waist so a workout recc that would give my chest and shoulders mass would be nice. Sorry if it seems like im asking for a lot but yeah😭 i really need help. There's a gym near me but should i start with workouts without equipments too or should i just throw myself to the gym? Any help would be appreciated!!

I'm 19, weigh 88kg, and am on the skinny side (but not too skinny, just a standard physique).

My current workout schedule/routine/diet is as follows:

Mon - Wed - Fri:

x4S x12R overhear press (dumbbells)

x4S x10R lateral side raises

x4S x12R bicep curls (dumbbells)

x3S x12R standard push-ups

Tue - Thu:

I try to get in a 2km run (only just started running, and shin splints are my worst enemy right now) at least 2 days a week as I'm trying to get a leaner physique and have heard including cardio is good for this?

As for my diet, I eat quite healthy. I have oats every morning with a banana and apple. Lunches are usually tuna pasta or chicken and rice. Dinners are whatever the mother/father cooks up. And then I usually snack on nuts or other fruit throughout the day. I think I need to add more protein in here somewhere, so I was thinking of getting protein powder and including it in my breakfast with the oats perhaps?

I'd really appreciate if you have any tips for a newbie. All the best

So I'm 16 years old and I'm only allowed to go to the gym for 2 days a week. Full body split would be too tiring for me so I decided to use the upper/lower split. Training legs is fine as I only do like 3 exercises, but training upper body is kind of difficult as I have to do much more exercises. I'm confused on what exercises to do to train my back. I heard doing rows gives a 3d back while doing pullups/pulldowns help increase back width. I can do 11-12 clean pull ups. So, should I do pull ups or lat pull downs? Any other tips would also be appreciated

I'm currently building an AI-powered personal trainer because I'm too awkward to deal with real ones + they're way too expensive for me.

All I'm personally looking for is someone who can create super personalized workout routines, answer all my stupid questions and keep me motivated to go to the gym. All without breaking my bank.

Would you even be interested in using this, or am I living in my own bubble? 😅

View Poll

Hey everyone, I’m completely new to working out so please stick with me here. I’m getting a gym membership and I need help on workouts and routines since reading online can be kinda daunting and I’m not sure what to look up for my goals.

I’m a 23 YO male, 5’10 and 180 lbs. I gained probably 50 lbs in the last two years and most of it went to my midsection so I’d really like to lose that and tone it up. I’d also like to build stronger arms, legs and a big bubble butt lol.

Can anyone give me advice on a routine/schedule and workouts/machines to hit? Thank you so much. I have a problem with overeating so I’m also working on developing a healthy relationship with food.

Is there some etiquette or trick I’m missing regarding sweating? I was sweating pretty hard today even at the beginning of my workout, so by the time I finished with the ab roller I was quite literally dripping sweat onto the floor. I was doing my best to mop it up with my shirt before it could drip off my face, but I guess I was also sweating heavily via asscheeks because when this group of three other dudes just kept staring over at me while I was working out and smirking and talking to each other in spanish. I don’t speak Spanish, but It was just us in the weight room and when I got up from my ab roller they literally erupted in laughter while staring over at me???

I was genuinely kinda shocked and just gave them a wtf? look. In all my years of going to the gym I have never once been laughed at so this is really surprising to me. Is there some etiquette im missing around sweating? I always disinfect whatever I’m using before and after. When I took off my basketball shorts, sure enough I had a light line of sweat between the cheeks lol

Hi

I'm new to Ladder App and on team Limitless and totally loving it. 2 years ago I quit Crossfit after a decade due to burn out. I've been hoping the gym would motivate me as much as Xfit and Ladder app has finally made that happen. I'm a woman in her 50s who's never going to bench much more than 65 pounds or squat much more than 100. I want to maintain lean muscle and also lose 3 pounds which stubbornly won't come off. I LOVE coach Kelly, but was thinking about trying Project Alpha the next cycle, as he seems to have more cardio work integrated in his workouts. If you've got opinions on Project Alpha, please throw them my way! I can't find anything on that team.

I'm a noob so bare with me

1. How long should I rest between sets ?
2. Cardio before or after strength ?
3. Should I change my excercises each time or stick to the same routine ?
4. Should I finish with stretches or avoid them ?

Hi, been suffering from shoulder discomfort for years, only namely when I sleep on either side.

Idk much about muscles etc but it's directly on the 'ball' bone joint at the edge of the shoulder blade - just above the armpit. Was told by a Physio that it's not rotator cuff.

After looking it up, I think it's at the glenohumeral joint? and then either teres minor/major muscles. It's directly on the ball, both sides. Funny I can't seem to find much relatable stuff about the discomfort. Been hitting gym for a while - doing dumbbell pullovers, lat pulldowns etc it's better but I still haven't found the exercises/weight lifting that directly targets the area. Any advice?

Thanks

Started working out with dumbbells everything fine until yesterday I noticed a bump in my shin and it feels like bone but it doesn’t work when I touch it or walk

Is this workout plan good:

Monday: Chest, Triceps

Tuesday: Legs, Back

Wednesday: Chest, Shoulders

Thursday: Arms, Back

Friday: Chest, Triceps

Saturday: Legs, Arms

Sunday: rest

I have fat over my chest and it is the most unshaped part of my body, Hence, i want to start working on it first then i will change the routine after 6-8 months.