I've been trying to work on my hip dips and love handles, but haven't seen any results. If anyone has effective exercises, yoga routines, or gym workouts that actually help, please share

So I’m 32, a smoker, and quickly getting out of shape. I’ve lost a lot of my confidence in doing so. I’m already working on the smoking part but my body is one I’m unsure of. I don’t want to commit to a gym until I get a good home routine and that’s what I’m after.

I understand a well rounded routine is always a good start but I really want to focus on my stomach and upper body. I’ve declined to where I’m ashamed to show my body and don’t feel sexy for my wife. Can anyone help me with what would be a simple routine for what I’m after? I’m not asking for a miracle workout but just some direction. Please and thank you so much

Sincerely, a very out of shape dad of two

I just had an argument with my friends. Basically what they said that fitness models and influencers are the epitomises of strength, fitness, healthiness. I said back that I only half agreed, because sometimes to maintain that body it's not good for your mentally health or physical health especially staying very lean all years around.

And that a person, despite not looking like a fitness model could be still be healthy. They could have a not-6-pack, a little bit belly fat, smaller, fatter, less muscular than a fitness model could still be healthy.

As long as they're: In a healthy % body fat percent. in a healthy BMI range.

Better if also doing exercises for a few times a week, they still are healthy despite not looking as impressive at all compared to a fitness influencer. They don't have to look perfect like a fitness model to be healthy

Do you agree with me? If I'm wrong or biased somewhere, correct mr

I need some home workouts/routines. Mostly looking for overall arms, obliques, and abs 👍

Pull ups 2 sets for 6
maybe 1 set with weight for 4 reps (unsure if I should do this)

Close grip lat pull downs 3 sets for 6-8

T bar row 3 sets for 6-8 reps

Rear delts 2-3 sets for 8-12 reps

hi, I'm a very active teen girl - I do horseback riding and run/walk on the treadmill every day - but I have super big calves. like, stupid big. this is most likely genetics (my father also has big calves) and because I have done horseback riding since I was a kid but I'm super insecure about them and cant seem to find out how to get rid of them (or just slim them at least). I'm 5'6 and about 135 lbs (though i just lost about 20 pounds); the closest I've gotten currently is to run consistently but i do that and haven't seen a difference. i know you cant really target weight-loss but it is a lot of muscle, and i figure there has to be something i can do. I cant go to the gym as theres none near me that fit into my schedule, but I have a treadmill, peloton and such, just no weights. is there anything worth trying? can anyone share what helped them? please don't tell me to embrace it btw

on the treadmill, I usually do intervals of jogging and walking, incline 8-12, and I do horseback riding every day.

I recently fell pretty hard on my knee while onewheeling. It has developed into a pretty deep knee contusion, which will take 1-2 months to heal. Unfortunately, I just started lifting a few weeks before the injury.

It is clear I will not be able to lift legs (accept maybe adductor/abductor machine) until my knee is fully healed.

Should I just continue focusing on my upper body and get back to working on my lower body when I'm healed? or should I be concerned about too much of a muscle imbalance and stop lifting during my recovery altogether?

I'm not asking if I should lift legs...I know I shouldn't. I'm just pretty new so I don't know how much 1-2 months is going to affect a possible muscle imbalance between upper/lower body.

I can do like 3 sets of hamstring workouts total, like leg curls or rdl’s, and my hamstrings are sore for days. I can’t get the same outcome from my quads though even with 12 sets of quad-centric moves. Hack squats, normal squats, leg extensions, Bulgarians, nothing gets me there and it makes me feel like I’m not going hard enough. I kind of have the same issue with chest compared to back. Chest is sore following push days while at most with back I can feel it when I’m stretching my lats but I can’t get any noticeable soreness like I do with chest and hamstrings.

Maybe this is common amongst these muscle groups? Or maybe I just haven’t found the key to hitting those groups as good as the others? If anyone’s had the same issue and figured it out or even has some good advice I’d love to hear it.

My son is 15 months old and I’m finally starting to get into the mentality of working out again. It’s definitely been years since I have consistently and before having a kid, it was so easy for me to make time for it even when I chose not to. Now I have a child and there’s no way I can work out 5 days a week and isolate muscle groups each day.

I guess my questions are… how many days a week is enough to start gaining muscle at a minimum? I know something is better than nothing, but is there anything bare minimum I need to focus on a week? And how many minutes are those sessions? 30-45 I’m guessing? Does anybody have any recommendations on what I can focus on that isn’t isolating? Maybe a push day and a pull day?

For what it’s worth, I have a treadmill, free weights, a pull up bar, and a bench with space to bench, squats, and deadlift.

How many sets and reps should I be doing if I’m looking to build muscle and burn fat

I have just signed up for a gym near me and I want to have a a full body workout routine ready, could anyone help me out? All the “ai bot” apps seem like a scam

Try to be short as possible. once my friend gave me elbow wraps and said it really helps you push your bench harder. So with wraps on my elbows I benched and it was incredible. immediately added +5 kg to my bench press, after which I trained for a long time without them as I changed place of living and don't train with my friend anymore. now I bench press more than before and would like to try to press 170 with wraps (167 pr). For some time I have been looking for which ones would be better to buy. my friend recommended me to buy a pair from goblingear, but since I'm a little poor now and live in the Netherlands, shipping will be too expensive for me. I looked at wraps from breakinglimits, but in the reviews I saw how buyers describe the product as "not suitable for heavy training", which stopped me from buying it. So please tell me how to do better.

Also sorry for poor grammar and etc.

Started the cut a few days ago. Is doing an hour of cardio a day too much? I lift in the morning then zone 2 stationary bike at 8pm for an hour. Consuming 400 calories less than maintenance

L 7.8 G 6.2

Maybe a silly question. But, how many of y’all do a workouts and have nice abs? I heard so many stories about people never working out abs that hard just making sure they’re activated whenever they lift. Any abs stories y’all have? Anybody that religiously swears by those insane ab workout vids or is it mostly just genetics?

Not sure if this is the right place to post this, but I’m really frustrated by the people who hog the squat/deadlifting platforms for more than 20 minutes. Same goes for benches. Seriously, if you want to hog the equipment, build yourself a home gym.

Like my forearms are pretty small and my arms are probably my weakest point. I have gotten some muscle there but I don’t feel like they have gotten much bigger. Like when I am relaxed it’s doesn’t even look like they have changed.

I dont have enough muscles yet but I am kinda stuck and which way to go. Because my goal is to be like 73 kg lean but should bulk for that

Does anyone know of any good free workout apps that could help my bf get more muscular? He's just looking for an app that can help with workout plans and tips

I love Barbells but holy hell!!! They come out to more than $2 a piece! Any semi affordable not-shit-tasting and GLUTEN FREE recommendations would be greatly appreciated.

So I've started going to the gym 5x/week since June, mostly for mental health reasons and having something to pour myself into outside of work after a long term relationship broke down. I wasn't doing too well back then and the gym gave me a routine to focus on.

Couple of weeks back I saw a friend who'd been away for months so didn't see her for a while. She quite literally gasped when we spotted eachother and I got told 'you look bloody huge nowadays!'.

Now that was cool, but just this week I had some new students at university, and to break the ice with my students first time I saw them, I told them to blurt out whatever springs into their mind when they saw me, so I could write it down and tell them if they're right. This was mainly meant as something fun, because I look nothing like your typical academic person.

Literally the first thing was 'well, you definitely go to the gym a lot'. Being formerly obese, never in my life had I expected the first thing people think of when they look at me, being 'that dude is fit'.

Stuff like this isn't why we work out, but I'm sure you'll agree it makes it a lot more enjoyable! Don't forget to compliment others every now and again on their progress!

Ive been trying to develop muscles, but they say i need to do harder exercises and rest between 3 and 5 minutes, but that way I'm gonna spend too long working out

And I wonder, can I do work out for legs or abs in the 5 minutes for chest resting?

Is that bad for some reason? Plis help

I have always been skinny, and struggled to gain weight. I noticed my fat goes to my face and my upper arms. I weight about like 102 and I want to grow my legs and glutes, and get a toned flat stomach. Would I have to loose weight first to loose my face fat and stomach and then start to work on building muscle for my legs( yes I'm aware I can't spot reduce) please help I don't know where to start I'm a female 5'1

I bought my first belt from gym reapers. It was a 4 inch leather 10mm lever belt. I first bought a large but I was at the tightest notch so I exchanged for a medium belt but I am close to the largest setting. I tried using the medium belt for the first time but on my squat at the bottom position the belt kept pinching my skin/fat below the belt so badly that it caused bruising. I lowered the belt positioning, but this seemed to cause the lower portion of the belt to rub against my hip bones causing discomfort. Is this an issue with all leather belts that Will eventually break in or am I just using it wrong? Are the leather buckle belts any different?

For context, I am 6'1 and 195 lb. I don't really have a belly but I don't have defined abs.

Hi, so for a multitude of reasons, I decided to get fitter and healthier. The problem is that I work 12-hour shifts (+2h car commute) in the office. Going to the gym is out of my reach at this moment, but I can do an almost unlimited number of 5-10 minute workouts throughout the day.

My question is what would you recommend? My goal isn't to get muscular or lose fat (I'm OK at that front tbh), I'm trying to offset all that daily sitting and get myself in good shape.

Any workout routines, tips, and videos will be greatly appreciated.

Hi all. I’m 18 and trying to gain weight but am struggling to eat enough calories.

July last year, I fell ill and lost quite a bit of weight and since then, my diet has gone down hill. I’m not extremely skinning and my BMI is in the healthy category.

I workout In the gym twice a day 5 days per week. No, I’m not a bodybuilder I’m just a lad with too much time on his hands 🤣

How do I consume more calories? I don’t have much money to buy food as I’ve recently been laid off so I have to rely on the food my mum buys.

I have 3 eggs, 2 pieces of toast and a tin of beans in the morning, I often miss out on dinner because I don’t know what to make or I eat a bunch of crap and I say whatever my mum makes for tea.

Any ideas how I can increase my calorie intake/eat better.

Thank you

i’m 5’11 btw and i been doing a lil bit of cardio eating 1600 calories a day and been working out ( my strength stays the same for longer periods than my friends who have been bulking which makes me kinda sad but it’s to be expected) furthermore, i am proud w my progress i mean in october i was doing mdma weed snus and now i’m a clean sober boy in february running a mile in 7mins and using a jump rope 20mins straight and yeah ts a repost cuz last post i put in a month mb for the typo

So I'm trying to remember this is called golfers pain or something after a year of not being able to work out due to work schedule. I finally am able to come back to working out regularly again. I just had my first session the the other day and when I woke up my inner elbows were killing me and they've been killing me for the past 2 days. I can't think of why I would be in this much pain because honestly I did such little weights with my arms that it confuses me. Either way, does anyone know of a way to deal with it. I've been stretching all day now and hoping it goes away soon tomorrow is leg day so I'm hoping my arms won't bother me

i thinking about really comitting to working out but i suffer from a relatively mild case of pectus excatavum. how much will this affect how i'll look?

Was wondering if anyone could rate my fitness routine or let me know if theres something with it i could improve on. I usually do a PPLPP with the same exercises on my two push days and my two pull days.

Usually for all exercises I push close to failure until the 3rd set where I try and push all the way to failure.

PPL 5 Day Split

Push -Incline Barbell Bench Press 3x 8-10 -Overhead Barbell Press 3x 8-10 -High to Low Cable Fly 3x 8-10 -Cable Lateral Raises 3x 8-10 -Cable Overhead Tricep Extension 3x 8-10

Pull -Assisted Pullups 3x 8-10 -Barbell Row 3x 8-10 -EZ Bar Preacher Curl 3x 8-10 -Face Pulls 3x 8-10 -Dumbell Zottman Curl 3x 8-10

Legs -Barbell Squat 3x 8-10 -Machine Horizontal Leg Press 3x 8-10 -Machine Leg Extension 3x 8-10 -Seated Leg Curl 3x 8-10 -Weighted Ab Crunches 3x 8-10