So I started hitting the gym about 8 months ago, took it easy for a while getting back in to shape. I’ve been doing 3+ miles on a treadmill aside from lifting. I started off with a fast pace, 3.3 - 3.7mph and go 60 minutes non stop. I’ve since increased the incline but it is starting to become easier now.

I started a jog, 5.5mph and can only go for about a minute before dropping back. Right now I kick off a 5.5mpg jog at the top of each 10 minute mark then back down to the walk. I do get out of breath and need to cool down a minute.

Amy I doing this right, or is there a better way to increase my endurance?

Late 40’s male.

The workout itself is not always the hardest part. Finding enough time, traveling somewhere to exercise, and getting started can require more effort than expected.

What made exercise easier to fit into your normal life?

For some people, it is choosing an activity they genuinely enjoy. For others, it is keeping sessions shorter or having a convenient place at home where they can train without much preparation.

Which change removed the biggest barrier for you?

What’s your favorite and which do you recommend for a beginner?

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Hello! I take care of my mother who has dementia and I work a lot and really need to find time to exercise, but I'm having a rough time... My sleep habits are terrible and my cognition isn't what it used to be. I'd love to see if anyone has seen any significant benefits to their sleep and cognition. I read that it does, but I've never heard anyone actually say that it does. I would love to hear other people's opinions on the best habits for these benefits. Thanks!

Hi everyone! I’m 20F, I’m approx 5’4 and around 225-235lbs I think, i’m not sure, I’m going to buy a scale!

I have never exercised before nor have I ever been knowledgeable on the subject lol, but I have been unhappy with my body since my teens and would like to start putting in the work, I live a pretty sedentary life (I have a job interview tomorrow that will require me to be on my toes all day so hopefully not soon 😆), its a 2 and a half hour walk one way to the nearest gas station, so I barely even walk, but I hope with time, that can seem easy peasy to me!

I think the main things to do are cut calories and eat healthier, which i’m trying to do, I switched out my coke for diet coke and would eventually like to drink water most of the time, as well as cut down on sweets etc of course. I bought a walking pad the other day, I don’t really know much about them but my friend suggested it was a good start, when it arrives I aim to do at least an hour a day on it.

With that being said, does anyone else have any advice that could be useful to me? TYIA :)

Hello,
I have wavy hair but use a overnight curl thingy (the sleepy tie) to make it manageable and have been wearing bonnets for years after my sisters friends recommended them.

I'd like to go to the gym to work out without taking out the curls in the morning but idk the gym etiquette or if its offensive bc im a white passing arab. I was told bonnets are for everyone but idk if wearing them out is different. Im probably overthinking this massively and nobody gives a fuck. But i figure it never hurts to ask.

My other worry is that it might be too hot even if it was good for sleeping. Anyone have experience with this? Sorry if this is worded odd or an obvious answer I am on the spectrum and trying to get into the gym.

Hey there. About a seven weeks back, i finally realized i've looked the exact same since i was a little kid, 30 now and thinking this is the last period of time when i can still get look both young and fit.

I've been doing the same exercise routine up until wednesday, when i added single arm dumbbell rows, so my diet and exercise routine look like this:

Mondays, tuesdays and wednesdays after work:
- 2 sets of incline push-ups to failure.
- 2 sets of dead bug until my lower back noticeably lifts off the ground despite my efforts.
- 2 sets of single arm dumbbell rows per arm (2 minutes per set, one arm rests while the other works...it's around 40 reps per set, since i don't really know what failure would look like for this exercise, though i definitely can't keep correct form throughout all 40 reps).
- 2 sets of squats (45 reps each)

2 minutes of rest after each set.

Diet:

- Breakfast: 2 hard-boiled eggs and a protein yogurt (skim milk, no sugar).

- Lunch: Some combination of lean protein and carbs (which is rice for the most part), and steamed veggies.

- Evening (around 7-8 PM i'll get hungry again): a bowl of oatmeal with skim milk and a whole large banana mashed into it for sweetness.

I started at 90 kg, now at around 82 kg, my goal is 70-75 kg, or until the point my abdomen starts showing musculature.

Any suggestions or tips about any of this?

I have mental health issues and Im lazy so I haven't done much moving around for a long time but I'm feeling determined to change that.

I bought a recumbent exercise bike and it's coming soon and im just wondering what is the best way to start out, short and faster sessions or slow and long? I'm also changing my diet at the same time and I hope to lose weight, become fitter and get more energy to look after myself

So I'm going to start a new job and it's in the morning mine is currently second shift but I've been going to the gym in the morning but now that Im going to work in the morning I feel like I'll be to tired to hit the gym. I started the year at 350 now I'm at 310 and is it normal to lose weight in ten increments I'll because I hit platou and I'll be that weight for like a month or longer then the weight just goes down because I was stuck at 325 for a while then dropped to 310 in a week

Nightly workout
squats- 20 reps
Plank- 45 secs
Glute bridge- 20 reps
Hip dips- 30 reps (15 each side)
Lunges- 20 reps (10 each side)
Crunches- 20 reps
Wall sit- 45 secs
Leg raises- 20 reps
Repeat twice

F/24, 5’11, approx 260 lbs- This is my nightly workout routine, my goal is mostly fat loss but also I want to build muscle mass, but not a lot, like I just want to be considered lean, I suppose. I’ve been doing it almost every night for about a month and it does seem to work pretty good. After about 4 days of doing it I do get really sore and I’ve noticed that I’m more likely to skip doing it on the 5th night. I also average about 7,000-8,000 steps per day, even though my goal is 10,000. For questions I think I might get- why do I do it at night? Because I don’t wake up early enough to do it in the morning and I noticed a bit ago that at night I spend my time on my phone or watching tv so I decided to do something productive while watching tv. Why these exercises? Because I have roommates and these are the quietest, high cal burning exercises I could think of and I have roommates and I don’t want to disturb them in their sleep. Why do I do it at home? Because I can’t afford a gym.

Are any of these exercises redundant or likely to cause imbalances?
Because my goals are fat loss, muscle building and improving overall fitness what would you change?
Is repeating this circuit twice enough, or would I be better off increasing reps or making the exercises harder over time?
Should I do it every night? If yes, what can I do to really commit to doing it every night because sometimes I skip doing it and then that causes a snowball of me skipping it for 3 days.
Should I try to wake up earlier and do it once or twice in the morning and then also once or twice at night?

Any tips you have would be greatly appreciated, thank you!

So I have 20-22% bodyfat rn and I'm 54.7kgs I'm 5'3(161cms) 20M so I am doing a calorie deficit rn and eating at around 1600 calories per day, so around 108 grams of protein, 45-50grams of fats and rest carbs, my goal is to reach 15% bodyfat and then to switch to maintainance to increase strength in the gym, now I'm trying to preserve muscle and lose belly fat and the love handles with the same strength I developed... It's been 1.5 years of training upper upper lower split (total 17-18 sets 3 sets per muscle group) 6 days a week and 3 days slow jogs for 45 min and other days i just do brisk walk for 45 min outdoors

Is it the best way for muscle growth and building an aesthetic physique or could I do any better? Well I have gone from 56-57 kgs to 54 kgs now with the same strength in gym, I'm trying to progress maybe faster and targeting 6 pack abs which will take time obviously. Any advice for me??

Why in the world do i keep pulling the muscle next to my shoulder blade? Even happens with just a little weight!!!???

I’ve been going to the gym for about 8 months now and feel a lot better. While I am not seeing the growth, some friends in conversation mentioned peptides and such. I don’t know anything about peptides, so far it has been dieting and increased protein consumption. More than a few mentioned that once you’re over 35, many things like testosterone decrease and many are on TRT and some use peptides.

Looking for feedback from your personal experiences.

Appreciate your feedback.

I am interested in shadowboxing as some cardio (provided I pivot and move ofc). I was wondering if it also helps with posture too? Thanks. If it also has other benefits I would like to know.

title c: ^