heyyyyy! am a total noob when it comes to working out, yoga, and stuff ( & currently in the process of understanding their differences.)

could you suggest some workout routines i can do at home? i tend to sweat a lot, so I prefer exercising at home rather than in a gym, oorrrrr do ya know of any youtubers who share their workout routines and stuff? if soooo, could you please share the link? (AM ALSO CHECKING SOME POST HERE SO YEAH)

PLZ HELP DIZ SMOL POTATO 🙍🙍

IMAGE: https://imgur.com/a/g6koH8S

I’ve only recently gotten back into working out. For the last 8-9 years, I had what turned out to be a full occlusion in my left leg artery that made it impossible for me to walk reliably, which made any consistent movement near impossible. I’m told that the full blockage on the left side affected the blood flow in my other leg as well (pulling blood from that side?) and thereby, both left and right legs would swell up and become rock hard when I tried to do any walking, even from a parking spot into the store. It was always considerably worse on the left side.

Well, it’s fixed (stents) and now I’m able to basically do anything. I seem to have some hip issues too but I’m hoping to work it out through exercise.

But for a few years now, my calf muscles have been completely uneven. As you can see, my left leg’s (the one that had the blockage) muscles begin higher to the knee and my right leg doesn’t have that bulk and there’s more of a bulk lower to the ankle. It’s also just bigger.

I have no idea what this means or why it happened, but I assume it was my legs trying to compensate for what I had.

How do I fix this via workouts? I can’t even begin to imagine what machine I have to use and on which leg to hopefully make the legs even. I can’t even tell which leg is normal!

So I bulked, and grew my arms, but now that I look at them, I regret growing them, EVEN though I have muscle on them.

Is there a way I can make them smaller? Like cardio workouts? Or I don’t know, quit working out on them? Lose the muscle, and then do exercises to thin them out?

I have been hitting the gym for 3 months, and one of my fav excersise for back is pull-ups. I'm currently doing assisted pull-ups (23kg assisted), but I can not get stronger. I can only do 6-9 reps for 3 sets, and I can't remove any assisted weight anymore. How can I deal with this? Are there any excersises that can help me increase my strength? I'm 165cm and 65kg

Guys, how can I workout at home. I’m a girl and I don’t feel comfortable going to gym with men inside, all girl gyms are expensive and far from where I live. Can anyone give me suggestions on the type of workouts, videos and sets I should do? I need a good workout routine plan. My main focus is to gain few pounds and get in a good shape, mainly abs and glutes.

For context I’m 6’2 163 pounds empty stomach and bladder. And bench 165 for 2 sets of 6 and 175 for 4 for 1 set.

I was thinking, how realistic is it for me to hit 200lbs as my PR?

For me it was calves which has significantly helped with feeling more balanced and with knee pain

I was 6’3 and 230 in September of 2023. Right now I am 6’3 175. Obviously I have a bunch of access skin since I lost a decent amount of weight pretty quickly. Any advice how to get rid of it from here?

I’m a beginner doing upper lower twice a week, and to be honest there’s a lot of volume for upper, so I asked one of my more experienced friends what I should do and they suggested a 4 day split of Back, Chest, Arms and shoulders, then Legs. Was wondering if this is a good way to start or should I just tweak my upper lower split to reduce the volume

I enjoy dance and edm with some high vibe hip-hop for cardio but trying to find my vibe for upper body/strength training. What music motivates you to keep going? The right music makes the workout so much more enjoyable for me.

I have a Planet Fitness membership and try to work out 3 times a week. I'm 5'9" and about 210 pounds. At present I do 20 minutes of sprints and then go through their "30 minute express workout" but I'm not really seeing the results I want. My current goal is basically to look like Laios from Dungeon Meshi. I feel like I have a particular issue targeting my back/shoulder muscles. I have pictures of where I'm at now if that would help. I know I also need to work on my diet, but that's more about motivation/commitment than any lack of knowledge.

I'm not sure what my exact body type is, but I tend to put fat on quite fast but I'm also not the biggest person(skinny arms) and my visceral fat is quite high.

I want to be fit and have lean muscle. Do I focus on cardio and get my body fat percentage down first or start with strength training? Is there a routine the requires both? I understand about calorie deficit and surplus but I'm not sure where I fit in.

Why do I always feel like I’m going to throw up when I workout? Is this cause I’m out of shape or is it something else and how can I prevent this. I make sure not to eat too close to working out and still get nauseated. I’m also type 1 diabetic. Not sure if it’s blood sugar related or not.

if my body fat percentage is ~32% and i want to lower it to ~27% and also build muscle (not necessarily at the same time, i don’t mind) should i try to lower my bfp first and then build muscle or should i do both at the same time (a body recomp) 26F, 168 cm, 63 kgs

Trying to build a weekly routine

Trying to build a weekly routine my goal is to burn body fat and gain muscle and train my cardiovascular endurance in the process would this be a good schedule I have strength training in here and some cardio for 30 minutes. This is what I made after reading around the internet

Monday: Arms & Chest 30 Minutes Cardio

Tuesday: Legs 30 Minutes Cardio

Wednesday: Rest

Thursday: Core 30 Minutes Cardio

Friday: Legs 30 Minutes Cardio

Saturday: Arms & Chest 30 Minutes Cardio

Sunday: Rest

I’ve been working out for over 3 months now. I’m 15 and experiencing shoulder pain. At the start I didn’t feel anything. But slowly as I benched more and more, I felt something in my shoulder. Which kept getting worse, to the point where it hurt doing bench and sometimes shoulder press and incline. A few weeks ago I finally found out the correct technique, but because of the shoulder pain before hand I can still feel it. I can’t do pushups anymore without feeling the same thing in the shoulder. If I lift something slightly heavy and hold it in a certain way in front of my body I can feel it. And even though I found the right way to do it, it still hurts sometimes. Can I fix it some way? I’m pretty worried that I’ll have this problem for the rest of my life. Should I take a break from benching? Or do something else?

I'm new to working out but I'm unsure if what I should be doing. Going to the gym without a plan or routine is causing me to fail.

If I'm doing leg day should I be doing just 1 workout per leg muscle? Or 2 workouts per leg muscle.

Same for arms. Do I need to do just 1 for biceps or multiple for biceps.

I don't want to be in the gym too long. But I want to make sure I'm doing enough to see progress.

Have any of you actually done exercises that improved your thigh gap ? Just curious coz I know it’s genetics but so many videos promote it so I kind of wonder

Looking for a personal trainer for my wife if you are accepting clients please reach out

TL;DR - I am 42M and i am looking to get stronger and be healthier in general.

I used to workout a lot in my twenties mainly bodybuilding programs, so i am not a complete novice and do know my way around the gym. But in my forties my goals has changed. I have some heart issues and i am looking to get in better shape all around (lose weight, get stronger and be more mobile). There are some exercises i really dont get along with so i just don't do them (mainly back squats and deadlift). I did some olimpic weightlifting so i do know a little bit of the basics.

I made up a program together with ChatGpt and past experiences but i fear its lacking. I would appreciate any input on it.

Squats (goblet thruster) Chest Press Lat Pulldowns Dumbbell Shoulder Press single leg Romanian Deadlifts side Plank

step up bench Bent-over Rows + shrugs Push-ups Dumbbell Bicep Curls Tricep pulls suitcase carry

suitcase Deadlifts Dumbbell Chest incline press Shoulder Lateral Raise Glute Bridges High bar cleans Bird dog

I can only do like half or a quater of a pull up and i dant want it anymore, i want to move to another level, but im not sure about what to do, so please, give me some excersises and some tips that can help me

Title

TLDR Read specifically accountability, rest days, and nutrition section I need most help with

21m, 150.5lb (yesterday was doctor checkup) have tried many times to consistently do exercise but always teetered off. Just got back into it yet again, and here is the plan this time. Please critique so I can finally do this long term.

Motivation: get girls, plus, “it’s healthy!” Age with less pain and deterioration, prostpone death, make daily tasks easier, make body feel better and more at ease, feel better about self, be more attractive to my gf

Cardio: Car broke down, got bike and regular full time job 2 miles from home, so 20 miles per week riding guaranteed. This is enough right?

Strength Training Bodyweight vs with equipment: On a budget, and may not have access to any equipment depending on when and where I workout. Bodyweight.

Strength training sessions:

“I’ll start with 10 minutes and work up”

Preservationalist Mindset “The longer I rest the more strength I’ll have for the session and the less working out I’ll have to do”

“1 rep takes about 1 second, so I’ll do 600 reps of all exercises in a session.”

Preservationalist Mindset “Just spam the easiest ones”

“Cap number of reps count toward session goal per exercise + hardest ones count as 2”

Preservationalist Mindset “Ok, I just won’t do sessions then”

Accountability: What do y’all recommend for accountability? Ask for help from my brothers? Gf? Coworkers? Friends? Everyone?

What are good sticks and carrots for this? No computer time(video games, YouTube, Reddit)? Cash penalty? A sexual arrangement with my gf or myself? Add money to frivolous spending portion of budget if stay consistent w workout?

Rest day scheduling: I’ve heard working out with well planned rest days grows your muscles and strength quicker because of optimal healing. What is that? 2 days workout, 1 day off? 5 days a week? 4.7 days workout a week?

Nutrition: My dad told me that the body can only process 20 grams of protein to rebuild your body in a sitting and after that it’s just used as fuel like carbs. Is this true? Should I eat high quantity and variety of vegetables and low-sugar fruits accompanied by 20 grams of protein (meats, legumes, dairy, eggs) as often as hungry and no other eating?

Sleep: Any tips to help with bedtimes? Prob the least problematic. I find I function the best on 9 hours of sleep, and begin to hallucinate if I go a few days with only 6 hours per night.

I heard from my friend that is also working out, that cold shower is good on muscle recovery, so i want to ask you if it is true, and also, can you write me some positive thinks that will cold shover help with ?

Does this help build muscle or just repair injury. Is this safe or not . Do you cycle it only in the days of working out or what ?

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Thanks a lot

I want to walk 20k steps a day, six days a week for the coming 3 months. When I get in the "normal" BMI range I'll drop my steps down to 12k steps six days a week. Unfortunately I am barely getting 7k to 8k steps a day.

I work from home. I try to walk around my house during my coffee breaks. I have a 30 minute lunch so I dont walk around during lunch.

I start work at 7:00 am because I want to get to the gym early in the afternoon. I have tried waking up at 5:45 am to go out for a walk but its too early for me. I always fail.

After work I go to to the gym. Afterwards I go for an hour walk. I walk at a relaxed pace because I want to use my fat as fuel instead of glycogen. At the end of the day I am at 7000-8000 steps.

Some people reccomend running but as I mentioned earlier but I dont think I can be on low calories, go to the gym AND do running all together. It will be too much for my body.

(On a side note Is 15k-20k steps 6 days a week bad for knees/joints ?)

My stats: 178cm, 93kg, Male, 1720 calories per day

tl;dr: I want to do 20k steps a day, six days a week(120 steps per week) for the coming three months. Then go down to 12k steps a day six days a week for the rest of my life. Unfortunately at the moment I only get 7000-8000 steps a day.

Most of the time when I'm looking for something to do with fitness and whatnot I always get the "BEST EXERCISES TO BECOME STRONG IN 1 WEEK", but I'm only looking for real, researched information.

I want to know the best ways to workout for strength, looks and stamina. I mainly workout to be stronger and more capable, but aesthetics is a reason too.

What would be the optimal way of working out, for example amount of reps and sets, for the best strength gain results and what would be the best for muscle growth? Can I gain both at the same time while mostly gaining strength? How can I also increase my stamina when sprinting? I can only keep up my speed for like 40-50 meters.

I am a 35 year old mom of 2 back into the gym 4x a week. I have been working out with weights and machines, targeting certain areas each day. however, i am doing what i think i should be but still need workout suggestions and what i should be eating to attain my goals of losing weight and getting toned. thank you ! ?

I have started working out recently, a good mix of strength training and cardio. I started off with a cardio dance class and noticed that around 10-15 mins into the workout I started feeling dizzy and almost to the point of blacking out and had to stop and kind of stare at the ground and regulate my breathing before resuming. At first I thought this only happens during high intensity fast paced workouts. But 2 days ago I did a strength training workout (with minimum weights) and again felt the same although I was taking my time and keeping my own pace.

I have a bit of a history with fainting/blacking out - I have fainted around 3-4 times cause of extreme heat, twice during concerts and I usually get dizzy during hikes/runs. I haven't consulted a doctor specifically for this but I have taken various health checkups and everything seems to be normal.

Now my greatest worry is fainting during a workout especially when I'm using weights. I researched a bit online and saw people suggesting adding electrolyte mixes to water and sipping throughout the workout. Does that work, is there anything else I can do diet-wise?