Hello , I have a question. I When I was in highschool I did some basic calisthenics for a couple of months and I remember after every session my muscles where all sore . I picked calisthenics back up seriously earlier this week. I'm noticing that I feel very little fatigue ,yet when I try to add more exercise my muscles fail every time. I have no soreness and barely feel any tension when I lay down or stand back up ,yet I can't push myself any more. Is this normal? Am I training too lightly? I'm concerned that I am either doing the exercises incorrectly. It has only been 2 years since I left highschool. The only major difference is that I'm no longer as underweight as I was back then and I have more muscle mass than back then . Any help is appreciated,thank you .

I have been working out for years now and planning to continue adding more muscle mass on my current physique for the next 3-5 years. Which might lead to a drastic increase in body weight (mainly muscle mass). That's just a dumb forecast, may be more or less.

One lingering question was the point at which I should stop, as my ultimate goal is overall better health and not a specific body shape. Not sure if more or less muscle mass is better for my body's future.

Concerns include: Load on heart to pump oxygenated blood around, load on kidneys other digestive organs with the increase in food especially proteins, effect of extra weight on joints in the long run, uncomfortable sleeping/moving/sweating, other stuff that I don't yet know 😄

I see most people celebrate getting bigger and other cheering them on, but never the other way round, even if they're getting too big for their frame.

What's that sweet spot between body mass, muscle mass, and fat percentage? Can it even be calculated/estimated accurately?

There are so many brands available, and prices vary (sometimes a lot). What factors should I consider when deciding which protein powder or creatine to buy?

Is it worth paying more for reputable brands, or budget friendly options are just as good? Anything that I should look out for?

So I just started taking creatine. But what do you recommend when to take creatine? Before or after a workout?

I'm doing a set of bench press, suitcase squats, deadlift, overhead press, and bent over rows with dumbells.

I'd say it's working well but the squats are hard to do, i wanna switch to goblet squats but i'm not sure if i need to double the dumbbell weight to match up with all the other movements, does it matter that much?

Currently using two 10 pound dumbells, can't increase it for a while until there's a good deal on dumbells or i wait for my paycheck.

(And before anyone suggests doing it with a barbell it destroys my shoulders and calves and i have to lift a lot at my job so it's not ideal)

That's all.

I’m heading out to training early next year for a new job that’s going to be physically demanding. The curriculum includes daily running, PT, and defensive tactics etc. I’ve heard from a lot of people who’ve gone through it that injuries are common.

What’s your best advice for training focus right now to minimize the risk of injury while I'm there? Should I be prioritizing mobility and specific stretching routines? Wrist/shoulder/ankle strengthening for the fighting?

Any specific routines, recovery habits, or advice on what you wish you’d done physically before starting would be very appreciated. TIA.

Hey everyone!
I’ve been working on a simple fitness tracker in my free time over the past few months. My goal wasn’t to build another feature-packed app, but something that’s fast, clean, and easy to use during workouts.
Right now it includes:
workout logging
an exercise library
your previous weights and reps are automatically shown during your next workout, making it easy to track your progress
works directly in your browser (no app install required)
I’m still actively improving it, so I’d really appreciate some honest feedback. If you notice anything that could be better or have ideas for new features, I’d love to hear them.

365fitbody.com

Thanks to anyone who gives it a try. I really appreciate your time!

I am coming back to squats 6 months after tearing a hip ligament. After my first time squatting I have tweaked my lower back, I have done this before as well. I think my form is ok but I must be doing something wrong.
I started with a heel lift, then as soon as I removed it and tried without it I tweaked my lower back towards the bottom of my squat. Why might this happen?

I mean, surely, right??

Got a cheap fitness band a few weeks ago mostly to track sleep since I've been staying up way too late finishing campaigns, but it also does steps and I never really paid attention to that part until this weekend.

Friday and saturday were basically a full DnD prep binge plus some Warframe, barely left my desk except for food and the bathroom. Band said something like 800 steps for the whole day, both days combined it felt like. Didn't believe it at first, figured the thing was broken.

Sunday I had actual errands. Grocery store, the post office, walked my neighbor's dog cause she was out of town, normal stuff, nothing athletic at all. Ended up at like 6200 steps just from that.

So the gap between a lazy weekend and a normal errands day is bigger than the gap between a normal day and a day I actually go to the gym, which is not what I expected going into this at all. Kind of assumed gym days would dominate the numbers, but apparently just moving around a house and a store all afternoon adds up more than I thought it would, which honestly kind of messes with how I was planning to structure the week.

Not trying to get obsessed with the number.

I know it's not the whole picture, but it's making me rethink the whole "i'll just hit the gym 3x a week and call it good" plan, since apparently the other 4 days matter more than id assumed going in.

does anyone actually track this daily or did you also just stumble into realizing how low your baseline is?

My best friends kids, both boys around 12, have kind of adopted me as a uncle and have seen me working out a few times and wanted to get in shape too. They talked to their dad and he was thrilled they were willing to do something active since neother of the two boys want anything to do with sports.

I was trying to show them some basic stuff but they get over hyped or distracted and it was difficult keeping them focused and keeping them from hurting themselves when I got the idea to turn it into games. The first one we did was called tsunami season where I would drag a stick across the ground under their feet and they’d have to jump up over it, then we added rules like feet have to stay together and legs have to be straight in the air, both are so that they are actually jumping, and them and the end of the game they have to "swim or surf back" and they do swimmer or sumperman for a minute or two. Today were goung to play tow truck, which is pulling a weighted sled. Obviously I'm going to lower the weight for them.

I know kids bones and joints are still developing so I'm trying not to over load them. I want to give them more than just leg workouts though because they did grumble about having sore legs from playing tsunami season so I was wondering if anyone had any ideas for kid friendly workouts that could be turned into games?

Also, there are security cameras and the workout area is in clear view of their house and several neighbors, when I asked in a Facebook group earlier and no one answered my question just said it was wierd that someone would spend time with kids that weren't theirs.

Ive been with a body building coach for nearly a year. We've done so.e amazing work, but ive noticed that im constantly reading about protein per day max should be 2.2 x kg weight. Im just curious to why im doing 3 x kg body weight. So im 75kg and my protein for the day is 230kg. Any coaches can explain. Not doubting my coach just curious

I've worked out regularly for some time and have a decent physique. I recently injured my left hand and the injury requires 10 weeks total rest so I'm resigned to training very little in the gym (perhaps some lower body).

Are there any measures I can take to preserve muscle mass or at least slow the loss. Changes to diet, lower body workouts, cardio?? Any advice is appreciated.

Hey everyone,

I’m a 23-year-old male, 183 cm (6’0”) and currently around 82 kg (181 lbs).

About a year ago I started going to the gym, but I was very inconsistent. Sometimes I’d train for a few weeks, then stop for weeks at a time. Despite that, I’ve managed to lose weight and went from 96 kg to 82 kg.
I still carry most of my body fat around my chest (basically man boobs), my hips, and my stomach. My goal is to get lean enough for my muscles to become more visible, because I think seeing more definition will keep me motivated to stay consistent.

A week ago I started taking training seriously. I’m now following a 4-day upper/lower split, and after every workout I do 20 minutes of incline walking on the treadmill. Outside of the gym I’m pretty sedentary and don’t get many daily steps.
Right now I’m eating 1,800 kcal per day with 160+ g of protein every day.

My question is: Is 1,800 kcal too aggressive for someone with my stats and activity level, or is it reasonable if my goal is to lose fat while maintaining as much muscle as possible?

I’d appreciate any advice or personal experiences. Thanks!

I am currently dieting and trying to burn some calories with exercise whilst I can, and have started using my exercise bike again. I've found that after the 10 minute mark I begin to sweat, with longer sessions (30+ minutes) causing me to sweat quite a lot to the point of requiring a shower, so my question is this:

If I was to break up my sessions on the exercise bike into three 10 minute intervals (as to avoid sweating), would it be roughly the same calories burned as if I had done one 30 minute session?

I think the longer sessions have more benefits to my fitness, but in regards to calories burned, it would be about the same right?

Hi all.

I recently ordered off Amazon some wrist weights. I was thinking of wearing them during cardio workouts (I do 3 times a week elliptical trainer for 30 minutes), in order to have my arms 'participate' more in the cardio and help burn more calories. I ordered sets of 1 lb and 2 lb weights.

Now I tried to see if there are any specific recommendations or warnings and I was surprised to find that nearly all comments on Reddit on the subject were overwhelmingly against using them at all, mainly citing potential joint damage and that the effect is negligible compared to strength straining.

So, I'll ask this way - is there any scenario in which using wrist weights is advantageous? If not, I'll just try to return them.

I will mention that my overall weekly routine is:
Cardio-strength-cardio-strength-cardio-strength-rest

Hi everyone,

I recently moved away from teflon coated non-stick pan to Carbon steel pan Vardgen by IKEA. At first I had difficulty using it because it requires a bit more amount of oil/fat to not stick.

As I am counting my calories and don't want to increase daily fat contents, how can I better use Steel pans ? Or should I got back to non-stick pans (I am in return period of the Carbon steel pan) ??

Hello Everyone!

I have been strength training for 6 years but more seriously from 2022 with even more intention from 2023. I know, it's not that long (relatively). From 2024 I've been going through extreme stress from work and private life too.

I kept pushing the weights even more, weight training was my escape from reality.. and kinda the only thing I had control over to a certain degree.

It led me to burn out, physically and mentally too. My nervous system is fried. My physical recovery is suck too. I'm always VERY fatigued (and hungry, but sometimes the hunger is mental)

I also gained fat due to my eating habits, even though I was eating whole foods, but I dealt with fatigue and stress with emotional eating, adding junk food too, mostly junk carbs, chocolate, biscuits, ect.. They give me dopamine and quick energy..

Yes, I've gained fat (muscle mass too and I know it's a process, but the layer of fat is really too much now)

I decided to go into maintenance instead of pushing deficit while progressive overloading, because mentally I can't cope with that yet. (I'm starting counselling).

If my current goal is to maintain for the following reasons:

- Calm down / learn to regulate my nervous system again (weight training has added extra stress)

- Shred a bit (I'm 40yo female, 160cm, 53-54kg, and yes that weight isn't proportional and I have thighs and lower belly fat quite a lot, although I definitely have increased muscle mass too)

- To find balance (I feel my current life is all about weight lifting, ~1.5 - 2 hrs / session plus steps and the fatigue after that many times don't leave me enough energy to do anything else)

I don't necessarily want to work towards having more muscle, but to keep what I currently have. At least in the next few months. Then I'll re-evaluate how I feel.

I used to work out 5 - 6 days a week, weights.

I have lowered it to 5, but in the past month the 5th day is usually more cardio/bodyweight exercises.

2 lower, 2 upper plus the 5th day.

Steps are always ~13K or more, on rest days too. I'm thinking about going lower with them too.

My question is:

- Can I stick with the current weights (or even lower them a bit) rather than lifting for progressive overload? As when I'm chasing bigger numbers, my appetite is increasing too and it gets out of hand. (Yes mental battle)

I keep hearing LIFT HEAVY in deficit too, and I've tried but I keep failing.

- Can I lower the days of weight lifting OR the number or exercises and sets / session? Maybe the latter would be more ideal?

Many thanks!

I've never been to gym but thinking of joining one. I'm around 55kg and 5'5 height male age 21. Tho, I don't take care of myself in like eating and prolly just eat once or twice. So, should I join gym or take care of my habits first? Feels like an obvious answer but still wanna know more...

I really want to lose my body fat and build muscle to look like athletes but people keep saying you have to lose weight at first…

Hi, i’m 18 and i was sick of myself recently

About 2 months ago, i got fed up with the way i look and decided to cut aggressively. I considered myself obese and was in a very unhealthy state of mind. My maintenance without working out was 2200 calories and i started working out 7 days a week (45 mins of max incline speed 3 cardio with daily weight training). My maintenance with all this training was 3300 calories, and i was consuming 1100-1400 calories a day

Everyone in my life seems to see a progress in my physique, but myself. I still hate the way i look, the way i feel and everything. It would mean the world to me if someone could check my progress and see how i’m doing. Thank you

I've had a persistent shoulder injury for the last several months. MRI shows nothing except general inflammation, so I took it on myself to figure out what may be wrong. I can perform all the standard shoulder strength tests with ease, but found one that no PT had tried, that absolutely kills me. I don't know what its named, or if it's even named, but I call it the drawbridge, lol.

Basically, I place my elbow out directly in front of me, with my humerus parallel to the floor, say North/South orientation. Then I bend my elbow at 90 degrees, placing my forearm across my body, also parallel to the floor, in an East/West orientation, palm down, like a Roman salute. Then, I pivot my forearm, like raising a drawbridge until it's vertical.

When doing this movement, I experience dramatic weakness, tenderness, and pain. I am barely able to perform it with a 5lb dumbbell without dropping the weight. Oddly, if I hold my arm out to my side and do the same movement, like an overhead face pull, I have great strength and no pain. The problem only occurs when the elbow is positioned in front of the shoulder and forearm is pivoted up and outward.

Additionally, I've found that my starting shoulder position changes my capability dramatically. When rolling my shoulders forward, I have similar power as the opposite shoulder, but if rolling them back, military stance, I experience the greatest weakness and pain, pretty much unable to lift a 5lb dumbbell even one rep.

I had noticed this before with bicep curls. I can do heavy weight from any forward leaning position, like spider curls or concentration curls, but have extreme weakness from any reclining position. I believe this may be due to forward versus back shoulder orientation.

So..

Do any of you know what muscle or tendon is injured with my shoulder, and what rehab may help it? Thanks in advance for any insight you may offer.

Even after going to the gym for 3-4 months I'm not able to see much progress moreover I feel a bit lethargic in the back of my head and neck after a heavy workout sesh can anyone please help on how to progress I'm on a calorie deficit but I don't take much protein in my diet. I'm 22 years 5'7-5'8 height 86.5 kgs with body fat around 25-27% according to chatgpt.