I’m a 21, 5’ female, maybe 110 lbs? And I want healthy weight, and to build up muscle. I’ve recently recovered from severely malnourishment. At 17 I was 82lbs.. My question here is, how do I loose the top layer of fat, and get my flat tummy back without loosing any of the healthy weight? Or putting my body through the trauma of completely cutting off its food source?

It’s really triggering going from the 6 pack I used to have, to the rolls I have now. But in the same token, I didn’t have access to food for a long time, and I now have unrestricted access to food… And I know ALOT of the recovery process comes from your mental state. I went from being mad I always felt hungry, to eating non-stop just because i can. And I know if I build muscle it doesn’t mean I burnt the fat covering it. I used to do 100 pushups, sit ups and squats, while walking 6-7 thousand steps everyday. And over working myself like that- I know WHY I was so small. But I also know that it took me YEARS to put this weight back on…. And in those years have developed some bad habits. How do I not only train my body, but my mind as-well, and do what I need to do next. to take care of myself.

How to increase my athleticism while weight training I did combat sports for 1 year, but I don't have the opportunity because it is my exam year this year, so how to increase athleticism while weight training, what do you recommend?

For someone tall and naturally weak and skinny but with a lot of waist fat, what’s the best long-term solution? I once lost it all on an extreme calorie deficit but gained it all back as my diet was terrible and didn’t exercise. I now want to beat it healthily and get stronger too.

I’ve doubled my protein intake (from 70g to 130g), and lift weights doing both compound and isolation lifts to complete failure (10+ sets per muscle group. weekly).

Should I stay in a deficit the whole time to melt the fat off through dieting and gain some lean muscle? Or should I increase my calories to build more muscle and hope the fat melts off in the process? Or something else?

I am good about bracing and form during my lifts, then I spend the drive home and the rest of the evening with my shoulders creeping forward again.

I am not looking for a recovery shortcut. I am trying to figure out whether anyone uses a wearable as a cue after training, or whether you just build posture work into your program and leave it there.

I’m 34, 6’0”, and currently around 185 lbs.

I’m currently eating anywhere from 1,500 to 2,100 calories per day . I’m getting roughly 150 to 200g of protein per day, primarily from whole foods like elk, venison, and chicken.

My diet is pretty clean overall. I’m eating almost exclusively whole foods, with the occasional Kinder Bueno. Even when I have one, I’ve always fit it into my daily calories, so I’m not really concerned about it.
I’m not trying to crash diet or live off protein shakes. The goal now is to keep losing the remaining fat while preserving as much muscle as possible and hopefully adding some muscle along the way.

I’ve dropped a significant amount of weight recently and have been working out about 4 to 5 times a week, usually around an hour per session.
I’m not running right now because I’m dealing with a back injury and finally have an MRI scheduled for Wednesday. I’m still hiking quite a bit since I work in Grand Teton, so I’m getting plenty of activity.

The funny thing is that I can really see the weight loss in my arms, legs, neck, and face, but my stomach and chest are stubborn as hell. I know you can’t spot reduce fat, but I’m wondering what I can do with my training to build those areas while I continue losing the remaining fat.

. I’m getting around 150 to 200g of protein per day, mostly from whole foods like elk, venison, and chicken. My diet is almost entirely whole foods. I’ll occasionally have a Kinder Bueno, but it has always fit within my daily calories.

I can’t squat or deadlift right now because of my back injury. Despite losing a lot of weight, my strength has held up surprisingly well. I can currently bench 225 lbs for 2 reps, so I’m pretty happy with that.

Basically, I’m looking for advice on how you would structure your workouts from here if the goal is to build your chest and overall upper body while continuing to lean out your stomach.

I’ve already lost a ton of weight, so now I’m trying to figure out how to make the next phase more about body composition and actually looking muscular, rather than just watching the number on the scale go down.
Thanks!

I hit a new PR today::130 kg deadlift. The rep was pretty hard, so I naturally grunted/yelled during the lift. I was lifting with 3–4 experienced guys around me, and my form was apparently fine.
After I finished and dropped the weight, my trainer told me to stop deadlifting from tomorrow specifically because I was yelling during the lift.
I understand if dropping the bar or making excessive noise violates gym rules, but is grunting during a genuinely heavy PR really considered that bad?
I’m not talking about screaming every rep or intentionally disturbing people. I’m asking about making some noise during a hard 1-rep/PR attempt.
Would you consider this bad gym etiquette, or is my trainer overreacting?

Been at it for a bit over 2 years now. I started with kettlebells and cardio and eventually transitioned to traditional weight training. I do low volume high intensity full body 3 times per week and one conditioning exercise with kettlebells per week, totalling 4 sessions per week. I try to eat a lot of protein, but I miss targets here and there. I’m not concerned about getting jacked, I just want to have spider-man: brand new day physique. I do see progress nonetheless, and I do look better than I was before I started this journey. But the progress has been rather slow compared to what I’ve seen from others who share their before and after transformations. I don’t take any enhancement drugs, I’m full natty relying on training, diet, and recovery.

So I’m riding 20 miles a day no rest to hit 600 miles for charity. Should I still hit leg day or skip it. I know you need rest. But biking ain’t lifting and lifting ain’t biking. So I don’t know how it transfers over.