At home/limited equipment workout resources

Several years ago, I read a book that lit a fire under my ass to get dedicated to fitness. I saw incredible results (lost 60lbs in 90 days with very strict diet and exercise). That book was Winning by Losing by Jillian Michaels. I followed her meal and workout plans, but I think the real value came from the motivation I received. I fell in love with weightlifting and stayed dedicated to it for many years. I felt so confident in the way I looked and felt.

Fast forward several years and a work from home lifestyle that has made be basically sedentary, I need to get my ass in the gym. I have a home gym and a flexible schedule, so I literally have zero excuse apart from a lack of motivation.

I don’t think I can trick my brain into getting the same value from that book a second time, so I’m reaching out for recommendations on books (or other forms of media) that can help light a fire under my ass to reignite my love for fitness.

TIA!

Are there any websites, YouTube channels, books, etc that have content directed at women in their 50's going through menopause and how to build a workout, build a schedule including recovery, etc. I'm finding that the workout I've done for a while seems like it needs tweaking as it's not working that well to build muscle. I'm more prone to injury and need strategies to avoid that, I seem to need more recovery, I wonder if I need to consider more stretching or cold baths or something to deal with increased DOMs, etc.

TLDR: I’ve never been to a pool and I need all the advice I can get to not look like an idiot and also survive.

I used to run, lift weights, and rollerblade, but I got a back injury and all I’m cleared for at the moment is Pilates and swimming. Last swim class I took I was about six I think, and I’ve never been to the pool since. My first class is tomorrow and I’m a little nervous.

First of all - what kind of effort and type of exercise can I expect? I’m generally uncoordinated so I’m a little worried about that.

Second - I live close to the pool so I’d be going straight there from home, is it bad form to show up with my swimsuit underneath my clothes and just take off my clothes in the locker?

Third - swimsuits: I hate swimsuits in general. I looked for a one piece with shorts and I couldn’t find it, so I got shorts and a sports bra style top. Now I’m worried I should have gotten a one piece? Are you normally allowed to wear a two piece? I’m in Italy if anyone happens to know better.

Three B - one of the reasons I don’t like regular swimsuits is that I don’t habitually shave. Be honest: will it be weird if I have hair on my legs and pits? I don’t mind shaving (and to be honest I probably will) but I’m just trying to get a feel for everything.

Fourth - do you use any specific products on you hair and skin? I’m not really into skincare but my skin gets dry and rashy from hard water so I’m wondering if I should protect it against chlorine in some way.

Fifth - literally what am I missing. Give me any advice you have I beg you. I’ve only started going to the gym in the past three years because I was scared shitless of changing rooms (awkwardness about being visibly queer I guess) and The Pool™️ feels twenty times worse. Also having never taken an adult swim class I’m afraid I’ll be awful and drown (I know someone will be there to save me, but still. Irrationality, you know?)

Thanks in advance and sorry for all the TMI 🫶

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

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Background:

I've been on my fitness journey for about a year now, and I've been working on developing a routine that I can keep up with but still find ways to progress.

Right now, I have been jogging/running 3x a week for about 30 minutes. I recently completed None to Run's main program and I would like to do None to Run's Run to Race 5K next, but I noticed tha plan requires some hill runs, and my home treadmill does not do inclines and the weather outside is not great. For now I'm using the app's custom intervals to work on speed/endurance.

I have also been doing some strength training -- I'm working through the Ultimate Beginner Program through the CGX app. This I have also been doing 3x a week on non-run days.

Question:

I have limited space for exercise equipment in my house, but one thing I bought a few years ago is a FitDesk 2.0. Since I have it I would like to use it, but I haven't been able to find an effective use for it. I feel like I should be able to use it for low-impact cardio (perhaps even on my strength training days once I've made more progress on that?), but I feel like I'm not getting much cardio out of it because I haven't figured out how to get my heart rate up doing it. I've tried both low resistance going fast and high resistance going slower, but my heart rate won't go up and it's honestly just mostly uncomfortable. I struggle to go more than ten minutes on the bike, but it's more of a mental block than a physical block. It seems like it is best used while multitasking like working, watching a TV show, or even reading, but using it is just annoying enough that I can't focus on doing the other thing and too boring to do on its own.

Spin programs look like a lot of fun, I tried one once at a local gym and it kicked my ass so it's something I'd love to work on, but I don't think I can use the FitDesk effectively for spin because of the type of bike it is -- let me know if I'm wrong on that.

Any advice on how to make the FitDesk work for me? Or are there any benefits I could be getting from it that I'm not getting from running/strength training that I am not thinking about? If I could justify it in my brain and look for progress in the appropriate places I might do better with getting past the mental block and be able to use it longer without getting too irritated by using it.

If I can't find a use for it I will probably get rid of it and replace with it a more useful piece of equipment for me since I do have limited space, but I wanted to check if there is something I am missing or could be doing differently.

Thanks!

I’m looking to add 1 HIIT session to my training per week. I already follow a coached program for all my other programming (cardio, weights) and am just looking for HIIT content, 20-45 minute sessions.

I’m doing an Apple Fitness+ trial and really like it, but am curious if there are others out there that you recommend. I have YouTube premium, so it would be great if there was something on there that people recommend, since I already pay for it. But, I’m willing to spend money for it as well. Thanks!

Hello! I am a 17 year-old girl and I have been running cross country for all four years of high school. My 5k PR is 22:38 as of fall 2023. I've had steady improvement throughout each season; I started at a 28 my freshman year! However, I had some difficulties during my most recent season, and I feel like I've hit a wall-- my times have been declining and running just doesn't feel great anymore. After recently wearing a watch, I noticed that my HR is probably way too high when running (and it's most likely been like that for years! oh no!). For example, on my season record 5k last year (23:35), my avg hr was 195, and on easy runs (9:30-10:00/mi pace), it normally averages around 178! I recently began trying to combat this with a healthier diet and zone 2 training, but in order to stay in my zone 2 (below 159 bpm), I had to run at 16:30 pace!? I love running and I want to get past this roadblock, but to be honest, I feel really discouraged and it's hard to enjoy myself when I have to shuffle down the sidewalk for over an hour to complete a 5 mile run. I was wondering if anyone had a similar experience or if anyone has any recommendations? Either way, I'm determined and I'm going to keep doing this (with speed-work once a week for now), and I'll update in 3 months!

edit: the 16:30 min/mi pace was when it was really sunny out! I ran again recently before sunrise and was able to maintain ~13:30

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

As an overweight 21F looking to lose a significant amount of fat, I see cardio being shit on so much for weight loss. There is a huge push for prioritizing resistance training, which is why I do so and I understand why weight training is important to matter what your fitness goals are. However, I do want to get into cardio specially running but all I ever see is people saying that it’s the WORST way to lose weight.

What’s the reasoning for this? Why are Cardio machines like the treadmill and stair master hated on so much for weight loss?

Need a recommendation for protein powder? Not sure if your macros look quite right? Have a killer recipe to share or just want to show off your meal preop? This is the thread for you!

Your place to talk about anything fitness shopping and style. Whether you want to ask where to buy the best gym leggings or most supportive sports bra, which shoes or belt to get for your favorite activities, the latest on headsets and sports watches, how many times you should wash your hair when you're working out lots, how to deal with body odor, any skincare questions, or how to stop your makeup running when you sweat through a spin class. This thread can include photos of you in your favorite fitness outfits, or requests to find the perfect app, playlist, or fitness technology so you can kill your workouts.

We also allow sharing promotion codes and sales for fitness-related stuff, keeping in mind that our rules on self-promotion and affiliate links still apply.

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Squats have always been hard for me. I feel the weight shifting into the toes, my chest falls down, I feel the barbell weight tipping forward. I have always felt that my form, not my leg strength, is the thing holding me back from increasing. When I finish 5x5 at a weight that feels ok for form, my legs are not tired. In contrast when I bench 5x5 my arms feel exhausted in a good way. I do feel like my form at low weights is ok-ish but I want to get stronger, not just do low weight stuff! Any advice?

I don't think ankle mobility is a problem here. Not sure how to check for hip mobility. Any advice is appreciated!

Sorry my feet aren't visible- I'm wearing a very old Reebok Crossfit shoe (Nano) which is a hard/flat shoe with a min-mod rise around 4mm. I can't squat barefoot or in a 0 drop shoe.

Here's a video, from a warmup set a little lighter than my current 5x5 squat but the form is similar.

https://imgur.com/a/IYFairh

I've been lifting pretty consistently for about a year now, and something that is starting to bother me is how sore my hamstrings always get. I was doing legs 3-4 times a week for a good part of the year, and I realized that I was more than likely overdoing it, so I recently cut back. Now I do two leg days. On my first leg day I do RDLs, hip thrusts/KAS glute bridges, cable kickbacks, and Bulgarian split squats. On my second leg day, I do squats, leg press, calf press, single leg press, and single leg RDLs (I've been skipping these lately). I try and space out my leg days to give my hamstrings the most time for recovery, yet the soreness/tightness doesn't seem to be getting any better. I'm already fairly flexible, and have been doing yin yoga for over a year. I also added daily stretching and foam rolling into my routine. A couple times a week, I break out the massage gun.

The week of thanksgiving, I gave myself a week off from the gym and focused on mobility and stretching. I felt great, and my hamstrings were not sore whatsoever. I felt like I could stretch to my full capabilities. As soon as I started lifting again, that was gone. For example, I can still do a standing forward bend and have my palms touch the floor. BUT only after a 10-20 minute stretching session. At the beginning, my fingertips are brushing the floor. My hamstrings always just feel so dang tight. It doesn't feel like an injury, just soreness/tightness. Any ideas on how to improve this? I don't want to do less legs, but flexibility is also a big goal of mine and I feel like the hamstring tightness is really impairing my progress.

...and that price is usually coordination or social etiquette. Post your fitness and related fails to this thread.

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

Next March will mark 4 years since I started going to the gym consistently. I didn’t enjoy it at first but I believed that with time it’d get easier. I recently reduced the length of my training sessions to 45min and that helps a bit because it makes it harder to find excuses to skip. That said I’d like to not have to suffer in anticipation and then endure for those 45min. I already listen to music. I’ve seen some results, and that’s the one reason I don’t quit. But that alone is not enough, if I have to do this 3-4x a week for the rest of my life I want to enjoy it or to find an alternative. Any advice?

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

What's your favourite lower body exercise that isn't a squat or lunge?

I have hip impingements on both sides which has made it super difficult to build my lower body strength. I can kinda do squats with a lower range of motion ( like a but below 45⁰) but lunges are a huge bust.

I can do hip thrusts and RDLs, but really just want to add some extras in there!

Share your fitness victories, big and small, from this week with the folks of xxfitness and revel in how awesome we are!

Feeling pretty demotivated, as one of my future aspirations would be to compete in bikini (at least 3-4 years away).

I hit my one year of lifting mark a short while ago and have been following John Meadow's Warlock program (friend recommended to me) for the last 6 months, before that a beginner's program. I've also been tracking my body composition goals using a BIA machine every two months or so. In total I've apparently gained just short of 2kg of muscle in the year of lifting and have lost some body fat. However, this last scan showed only a small body fat loss and zero muscle gain, after 2 months. The scan before this last one reported a ~100g increase in muscle mass after 2 months.

It seems the majority of my muscle gain was in the first 6-9 months of lifting and now I've completely plateaued according to these scans. What has been confusing me is that my strength has still continued to increase on several lifts, definitely over longer periods of time (not every session, but normally every week or two the weight increases or more reps). This leads me to the question of why my muscle gain has plateaued if my strength is still increasing? I also feel like I have gained some muscle as there seems to be more definition in my legs, wider back/lats, triceps, however I was told that it's just because I'm leaner.

How can I push past this muscle gain plateau? What could be the cause of muscle gain just stopping or getting very minimal after such little time lifting?

I've tried eating more (2200 calories a day, up from 2000 and before 1800) and not sure how much more I can eat without gaining excess body fat. I've increased intensity of sessions and push for failure on the last set of most exercises and past that for isolation exercises sometimes. Overall my goals are to build as much muscle as possible while staying at around 25% bf ideally.

Any advice would be much appreciated.

Some stats: F21, 5'4, 130 pounds, been lifting since Dec 2023

Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small.

Welcome to our daily discussion thread! Tell stories, share thoughts, ask questions, swap advice, and be excellent to each other! Though we all share fitness as a common hobby or interest, the discussion here can be about any big or little thing you choose. The mods ask that you do mind the Cardinal Rules as they relate to respecting yourself and others, calling out any scantily clad photos as NSFW, and not asking for medical advice.

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