I’m 31, 5’8 and a half, 250 pounds. I don’t exercise so when I eat, I usually sit down all day. This has been going on for 10 years.

I went to the doctor recently and he said I’m borderline diabetic and my cholesterol is high. He basically said I can have a heart attack anytime.

Lately my chest has been hurting me bad and I’m scared.

I feel like if I start doing jumping jacks and go walking, I might get trigger a heart attack. I can start exercising but I’m in a position where I’m scared to move. You know how when you’re scared, you don’t move, well that’s me. I don’t know what to do that’s why I’m asking for help in here.

What exercises should I start with so I won’t trigger a heart attack?

I'm trying to make my routine and I'm nervous about not hitting every shoulder part or only having one exercise per muscle and it not being good.

Is about 1-2 exercise per muscle good?

Do you really have to work out every small muscle group within a muscle or can you pick a general workout and then focus on an extra group or two for a boost

I was working out legs doing leg extensions and curls and I noticed that I was a lot stronger on extensions (I could do 104kg x 8) compares to curls (I could only do 36kg x 8). I was wondering how much of a difference was too much?

I just want to preface that I can't get gym access or anything like that. My parents are stingy with money and I'm too young to drive or anything. I could buy with some allowance money small equipment like dumbbells and kettlebells if need be but the less the better.

Anyways, I'm a complete mess. I'm very weak and very scrawny. I do get a lot of cardio because I bike ride very often but other than that I'm not great at anything. I want to build muscles so I can have a more healthy physique. I have no idea where to start and I don't know anything about working out. Is there any specific routines I could follow to work up to what I want? I'm also very weak as a result of my inexperience, I've been trying to just start with pushups but they're very hard and no matter how many videos I watch, I just don't think I'm doing it right? if anyone could make recommendations it would be much appreciated

Hello guys,

Just wanted some feedback on my current workout routine I just started. I’m 45m 210lb 5’10. I can’t do any overhead shoulder work or pull ups due to my left shoulder being injured. I’m kind of a newbie and wanted some feedback on what kind of results will I get here and also recommend duration of this program.

Mon-Wed-Thur 4x4 BB Dead Lift 4x4 Back Squat 4x4 Bench Press 4x4 Cable Lat Pull Downs 60 push ups

Tues-Thurs-Sat Cardo 20min walk 1mile Core - sit ups, and different kinds of planks

Thank You

Hey! I used to go to the gym but it's gotten too expensive in my area so i've been looking to workout at home. My main goal is to grow my glutes and i was wondering if it's possible to do that at home with just a pair of dumbbells. I sadly don't have a bench. What exercises could i do to help grow them? Thanks! ☺️

Hi guys! I'm kinda new to the gym scene and never really trained before. Always practiced sport at high level, but never really working out.

I'm a 22 yrs guy of 59-60 kg. At the moment I don't have access to a gym, so I went to a friend's place that has a in-campus gym. Nothing special, two benches, 2 squat racks, a bar and a set of dumbbells.

Initially I wanted to test my 1rpm in squats but since I got injured back in HS and due to getting a bit cold from the outside weather, my neck was hurting. So we went for deadlift instead to not risk loading the cervical part of the spine, in the hope of having a similar excercise (in the end for both it's just pushing with your quads right?).

I could deadlift 100kg, but couldn't 110kg.

Now the two questions:

-I could do more reps with 100kg, but just couldn't lift the 110kg, does this count as 1rpm even though I could do more reps? Or does it have another name

-I know it's not an exact science, but is there a way to translate this result in squat-weight? Like, at least knowing if on average the deadlift has a bigger load than the squat or viceversa and about how much?

Can anyone suggest a good upper body (Chest, Shoulders, Biceps, Triceps, and Forearms) workout routine that I can only do with 1 dumbell?

Edit: routine

When I do a push day, is it better to do each muscle group together or alternate?

Example:

Chest Chest Chest Shoulders Shoulders Shoulders Tris

Or

Chest Shoulder Chest Shoulder Chest Shoulders Tris

I want a meal thats easy to make(:

17F, 171cm and 67kg .Started gym and Im looking to lose weight and tone while doing calorie deficit. Any exercises,workouts or tips u may offer me ? Would be super helpful 😊.Thanks!

Not looking for medical advice. Looking if people have found a better way to work around it.

For me, one of the things that work is lifting heavy right away to trigger the headache on purpose. Once the headache is triggered and it subsides in 10 mins or so, I seem to be able to lift heavy for a full 2 hr workout without a headache coming back.

I have tried breathing techniques, warming up, light cardio, heavy cardio, gradually increasing weights, none of those work.

Anyone else do it this way? Whats your method? It would be nice if I don’t have to purposefully suffer a headache before every workout.

Hey all! Recently started to go to the gym, but I'm finding my routine a bit boring since it's a full body workout and so it's always the same. What do you think of my routine?

Would you suggest to do splits, or to grind my way through it? I'm M32, ~75Kg mostly belly fat

Squat: 20x10 (Warm up) 35x12 40x12 Good 40x12

Leg Extensions: 7.5x12 7.5x12 7.5x12

Lunges: 10kg - 20 steps/set, 3 sets

T-REX Rows: 12 reps/set, 3 sets

Assisted Pull Up: 20x12 15x10 15x10

Bench Press: 20x10 (Warm up) 35x12 35x12 35x12

Dumbbell Lateral Raises: Cable 1.25 + 2*.625 - 12 reps, 3 sets

situps: With ball bounce on wall - 15 reps, 3 sets

I used to train on a regular basis. I'm currently losing my physical condition.

The reason is work has become a little lot more stressful than usual and, honestly, I get home to maybe watch 15 minutes of a movie and then fall asleep in the couch.

I'm very loaded mentally, every weekday. So, does anybody here have experienced such a situation? How did you get out of this?

I was thinking that maybe I should just get up and keep on going as I was used to, but something inside, maybe laziness, maybe just a rational intuition, is telling me: You shouldn't push your body like this.

I know how it feels to push physically almost every day of the week, I can bear this feeling. The difference is that almost every time in the past I was not tired right before starting the session, which turned out to be a big difference for me, unexpectedly.

I'm sure I'm not the only one here that has faced such a situation. I know I will get here a lot of "Just get the f*** up," which is a perfectly reasonable answer here, I mean... I'm sure I would give the same answer when I was training. However, like I said, I don't know if burning my brain during the day and then burning my body during the evening is going to be any good. Please, if anyone has any trustworthy sources on the positive/negative effects of training in such environment.

I feel like I'm losing myself and I really don't know what to do, this is the reason why I think I need advice.

Thank you.

I naturally have very short muscly legs, i barely workout other than lots of walking but my legs seem to be incredibly muscular. Can I do anything to reduce the size? All searches have said to loose weight but I am already underweight so i don't think that is the problem, and I walk plenty (15,000 to 20,000 steps a day).

Hey all!

I’m hoping to ease back into the gym after a bit of a hiatus, due to a lot of factors I lost a fair bit of weight relatively quickly. This weight loss was needed but this was definitely not how I intended for it to go.

As it stands now I’m 23f 5’8” 165 lbs (I was 216lbs in May, I have been maintaining 165lbs since mid July).

I’m wanting to lose a bit more but for now focusing on overall wellness/fitness, goal is to build up some of the muscle mass I’ve lost.

My TDEE is 2134 cals/day , the problem comes with my dietary restrictions:

• gluten free (celiac)
• dairy free (dairy not just lactose free)
• egg free
• very limited processed foods (due to health issues).

This means no Greek yogurt/cottage cheese or protein powders I see everyone using to make their protein goals, so I’m hoping to find some suggestions to help meet these goals and build muscle… help!!

Hi,

I’ve been quite worried recently about ALS due to muscle twitches and feelings of weakness in my wrist , hand and upper biceps/deltoid area . I’ve felt quite clumsy it awkward with my left hand but I did notice these symptoms are worse after I lift weights , I always feel more awkward and clumsy on the left side after workout , sometimes weakness, sometimes stiffness etc ,

I have seen the symptoms for bicep tendonitis and I am starting to think maybe it is this , can anyone confirm they have felt these symptoms with this condition ?

Asking here because it's like impossible to get good solid non-ai non-bs answers on google anymore. I watch Mike Israetel and I wanted to start doing full body workouts. Mainly since I can only get to the gym 2, maybe 3 times a week. It sounded like a solid compromise for when I can actually make it out. He kept talking about in all his full body workout vids supersetting. First question is do they have to be supersets? And second is if my first set is for example triceps/ hamstring- should I just do 3 sets of each alternating? (Tri/ham, mini break, tri/ham, mini break, tri/ham)? Apologies if dumb questions, just could use some guidance on this, havent done em before

hi! i (20f) weigh around 140 pounds and i really want to get down to around 120 pounds by mid December. is that possible? for reference i am a college student and i walk around 11,000-13,000 steps a day, limit sugar intake, only drink water and attempt to eat pretty healthy. i don’t do any workouts but am i open to suggestions!! i haven’t ever rlly worked out before but i’m tired of excess fat on my body and would love some tips to lose weight!!!

Male 17. I've never engaged in any training/sports previously, resulting in my muscles lacking the requisite strength.

Getting straight to the point, i seek guidance on whether I should immediately commence my workouts at the gym.

At present, I am performing fundamental exercises, including pull-ups, push-ups, and abdominal workouts. However, I believe it would be prudent to enhance my strength prior to transitioning to the gym environment.

Do you guys think it is worth it to buy one? It is 200€ and you can run up to 12kmh. I think 12 km/h is fast running?? I know you can just go outside maybe this is a stupid idea I don’t know

Today marks one week of me starting to workout. Now the day I started I weighed 118 Lbs now I'm down to 115 lbs. I'm on a diet and eating properly, I am also working out 5 times a week with two rest days and doing at least 10 mins of cardio after every workout. (I'm skinny fat a little chunky.)

33M, 167 cm, 65 kg.
4-5 weight lift sessions per week + 70-80 gm of protein everyday
6 months progress: after | before

I have been training consistently to lose weight and to achieve a V-taper physique but for some reason my traps and shoulders don't look wide enough. I would like to understand what am I doing wrong or not doing enough of. Thank you <3

Routine:
Day 1: Back/Biceps (pull ups, lat pulldown, chest supported incline rows, seated rows, 3 types of curls for biceps)
Day 2: Chest/Triceps (bench press, incline bench press, cable flys, dips, 2-triceps exercises)
Day 3: Legs (irrelevant for this post I guess)
Day 4: Shoulders (OHP, Arnold Press, 2-side delts exercises, 2-rear delts exercises, 2x3xShrugs)
Day 5: Full body- repeat all compound movements.

I need 130-140gm protein everyday for muscle building and 300gm chicken has 90gm so it would help a lot but is it ok to eat 300gm chicken everyday?

And if its ok can I eat 300gm chicken at once during dinner or is it better to eat 150gm then wait some time and eat 150gm again?After having a protein heavy meal how long should I wait to eat another protein heavy meal and whats the highest amount of protein that I can eat at once ?

Hi gang! I’ve been noticing that my lunges are difficult and put strain on my knees. I (23F) have always had very noisy/crunchy knee sounds even though I’ve never had an injury on them.

My squats and glute bridges are okay, my cardio is okay and I’m working on getting my core up to par with them, but my lunges are always super wobbly and make my knees go crrrrrrunch. Is there another exercise I can do to help stabilize or prepare for a full lunge? Am I just going too slow? Any advice about the crunchy knees also welcome lol.

https://imgur.com/a/PBMz7Sj This is supposed to be in response to an earlier post i made. I dont have any earlier pictures of my back but this is what my back looks now.

I'm 15 and I'm relying on Calisthenics to get ripped. My dad is super overprotective so I can't go to the gym or lift or even do pull ups or even use a treadmill which is so annoying. I'm so fucking angry and I can't do anything about it. He said I'm even to young to use a punching bag. 💀