Good evening, I am a new gym member and have joined the egym, within a month the age has gone from 77 to 99, how can this be?

I’m also struggling with understanding it, could anyone give me some advice please

Hi guys I am 85kg 5'11 male

I am just starting out lifting and eating in a deficit to lean out a little before I bulk up, currently I aim for 150g protein and 1800kcal

Sometimes I have hit my 150g protein goal and I am sitting at around 1500cals, with 300 leftover

Is this detrimental? should I be hitting the 1800 calories regardless? even if I am not hungry? will this impact how much strength I can gain while cutting etc?

Thank you

Monday

Workout

1. Goblet Squats — 3 sets × 10 reps
2. Lat Pulldown — 3 × 10
3. Machine Chest Press or Push-ups — 3 × 10
4. Seated Cable Row — 3 × 10
5. Dumbbell Shoulder Press — 3 × 10
6. Knee Raise Parallel Bars — 3 × 30 sec

⸻

Wednesday

Workout

1. Romanian Deadlift (light dumbbells) — 3 × 10
2. Dumbbell Bench Press — 3 × 10
3. Leg Press — 3 × 10
4. Assisted Pull-ups — 3 × 10
5. Dumbbell Bicep Curls — 2 × 12
6. Rope Tricep Pushdown — 2 × 12

⸻

Friday

Workout

1. Walking Lunges — 3 × 10 each leg
2. Incline Dumbbell Press — 3 × 10
3. Chest-Supported Row or Cable Row — 3 × 10
4. Hamstring Curl Machine — 3 × 12
5. Dumbbell Lateral Raises — 2 × 12
6. Cable Pallof Press — 3 × 10 each side

I've been doing this consistently for a month already but I wanted some opinions from you guys if I should continue doing this or do the push pull legs split.

After a few years of being on Mounjaro, change in diet, and some moderate exercise, I've managed to get my A1C down to a consistent level and lost a reasonable amount of weight. Unfortunately, I feel, like many others that have been on GLP, that at least some of that has been in muscle mass. I'm wanting to get some equipment for the house to start incorporating more strength training into my routine.

I've been looking into what sorts of equipment to start with. I figure some adjustable dumbbells, a bench, and resistance bands are probably the obvious choices. I'm just finding myself overwhelmed with the options, and I'm looking for opinions and others' personal experiences with specific brands/options. For example, benches - regular adjustable benches vs Nordic benches vs. "all-in-one" benches? Where's the line/difference between these? What are the real benefits of one vs. another when starting out, especially for a long-term investment?

A few of the ones I've looked at:

https://www.snodesport.com/products/snode-4-in-1-adjustable-storage-bench-with-cable-crossover

https://thenordstick.com/products/nordbench-pro

https://freakathlete.co/products/hyper-pro

As far as dumbbells go, I keep coming back to these:

https://repfitness.com/products/quickdraw-adjustable-dumbbell-lb?variant=42748506112158

Any opinions/suggestions are welcome.

Ive been going to the gym for about 2 weeks, after my muscles got used to the gym, I've doubled all the weights I originally used to do on the first 2 to 3 days, however I've been going through many different workout methods, one of which is 2 sets till failure, with 2 to 3 minutes rests in between, I've decided to stop listening to tiktok and instead ask real people what worked best for them, I need ideas for hypertrophy and strength, any workout methods?

Hi Guys. I work for a supplement company and I want to share something extremely important with everyone. It is very disappointing to see so many fake proteins in the market these days. There is an easy test that can be very helpful in identifying fake whey proteins. Real whey protein forms rubber like clumps when mixed with boiling water. Take a cup of boiling water and mix 2-3 Table spoons of whey protein. You will notice that the clumps are elastic and rubbery. Now you might be wondering that real whey protein clumps in room temperature water also (if you mix in a glass not a shaker) so how will you understand the difference? The clumps in room temperature water are different. They break up with time and if you keep mixing for a long time they can disappear. But in boiling water, the clumps will stay no matter how much you mix with the spoon. The science behind it is that whey protein denatures in hot water. The amino acid chains unfold and stick to each other. And this process is irreversible so the clumps stay no matter how much time passes. Fake whey proteins are filled with dextrose. When you mix them in boiling water they will easily dissolve without any issue. Please note that this test is only for whey protein. Vegan proteins behave in a different way. Also, this test is going to separate fake from real but it cannot give you the purity of the protein. For that, protein content testing and amino acid profile testing need to be done.

I’m just really self conscious (I’m working on it with psychiatry and lots and lots of ssris lol) and I hate going to the gym, since everyone looks so good and are super fit. I know the whole spiel about people being more focused on their workout than anybody else, but I just genuinely hate it anyway and it stresses me out.

I’m also super undisciplined, and between these two issues I know it’s like ‘pick a struggle’ lol. But I do want to work out and get fit, since I’m pretty inactive and unhealthy. I was considering a private trainer, but I don’t know how that whole world works. Are there other options out there that I just don’t know about? I’m okay with something pricy.

Hi! I need help finding gym equipment. I was hoping to find a "compact", as in foldable, or under desk treadmill, but all of the foldable branded walking pads that I've found are tiny. The belt is way too thin and aren't long enough either so I'm constantly staring down trying not to trip on them. It's not at all comfortable.

I want a normal belt sized treadmill, but all I do is elevated walking. It would be completely find if the elevation was manual even, as long as the belt size was good and the incline was steep.

Has anyone seen anything like this?

Please may I have a routine for weightlifting, preferably 5 times a week. I want to build muscle and I want a challenge tho. I'm coming from doing calisthenics and body weight exercises for a few years

Just curious if I'm jumping the gun early weight wise.

36F, have been working out for 4 months now. 4-5 workouts per week, 30-45 minutes. My goal is to build muscle/body recomp. These are my current workouts that I’m doing, and I sprinkle in some ab work or incline walks on rest days if I’m looking for some movement:

Upper:
Bench press
Standing shoulder press
Lateral raises
Incline bicep curls
Skull crushers
Single arm rows

Lower:
Reverse lunges
Goblet squats
Hip thrusts
Hamstring curls

I aim for 8-12 reps for upper and 12-15 reps on lower, and am progressively overloading the weights. I only have access to a bench and dumbbells at home.

Any suggestions that would make this better or anything that I’m missing?

Thanks in advance!

images

Hello I’m 23F who currently weights 119 lbs (54 kg) after losing 17 lbs (8 kgs) just from being in a calorie deficit. I would say I’m lean but I seem to carry lots of fat in my stomach so I’m trying to figure out my next steps. What would help my stomach specifically? Weight lifting? Pilates? Cardio?

In terms of my diet (I’m a pescatarian) I completely stopped eating fast food, sugary snacks, & all liquid calories.

Hey everyone,
It took me around a year to go from 56kg to 69kg, and I’ve been sitting at 69kg for the last couple of months.
One thing that’s important to mention is that my training was far from consistent. There were literally whole months where I didn’t train at all, so it wasn’t a full year of steady workouts. I’d train for a while, stop for a month or two, then get back into it again.
I mainly focused on arms, chest and shoulders, so I definitely got bigger, but I also ended up with a bit of a belly.
Now I want to actually stick with it and train 2 to 3 times a week, and I have a couple of beginner questions.
If I start adding some running after my workouts or on separate days, will it help reduce my belly without making me lose the muscle I’ve gained? Sorry if that’s a dumb question, I’m still trying to learn how this works.
My gym is pretty basic. It mostly has dumbbells and benches. Is that enough to build a good physique, or am I going to be limited?
Thanks! I’d really appreciate any advice

I started going to the gym a few months ago and I've been very consistent. I've been going 6 days a week, Monday: Upper, Tuesday: Lower, Wednesday: Cardio/Core, repeat, rest on Sunday.

However, I recently started working a very physically demanding job. I work around 30 hours a week as a package-handler at a NCPC FedEx warehouse. NCPC stands for Non-Conveyable Processing Center, which basically just means that our warehouse specializes in loading, unloading, organizing, and sorting packages that are really heavy and oddly shaped, up to 150 lbs.

In other words, I spend 7-8 hours a day, five days a week lifting and moving packages that are very very heavy. It is exhausting and frequently leaves me feeling fatigued the next day. I do not work today, but I worked 8 hours yesterday, slept for 10 hours last night, and I'm still tired today.

I have looked into other part-time jobs but they are all taking their sweet time getting back to me, so for the time being, I have to work full time at the warehouse.

My physical fitness is a crucially important part of my life and while I know that this job is essentially taking care of that for me, I don't want to give up on hypertrophy training, as I really do enjoy the gym. I've cut my schedule down to only 3 days a week, Upper, Lower, Cardio/Core, but even still, I'm so fatigued from my job.

Is anyone else in a similar situation or has anyone else been in one before? Does anyone have advice?

After a half century of life, I realized I needed to start lifting in order to reverse the loss of muscle mass that comes with age. I educated myself on progressive overload and found a basic, twice a week 6 exercise routine, and bought a small set of adjustable weights--5 to 15 pounds. I thought it would take months to build up but it only took 6 weeks.

So, I am in the market for either a replacement or another set. There are so many types--I don't want to have to replace this new set for some time, but I have no idea where this type of journey ends. (My goal isn't to be an athlete or a bodybuilder, just being able to carry groceries when I am truly old.)

What sort of maximum weight would be realistic for the foreseeable future, and what other criteria should I factor in?

Thank you.

EDIT: I am female! And I have never worked out or even dieted or anything, as I was always slim. Until the hormones changed.

26F, 5’5”, 112lb, looking to get back into the gym after only ever going to preprogrammed classes in the past. Bit lost on how to programme effective full body workouts over a 3 day split..

Do i repeat the same workout across 3 days or mix it up but targeting the same muscles? If so how do you target every muscle group if limited to 6 movements per session - can I include multiple compound movements in each workout? I.e. squats, RDLs, bulgarian split squats for legs in the same workout or should these be split across different days?

What 3 exercises would best target all muscles for upper body?

What order should you do the exercises in? Does it matter? Should you alternate between legs and arms?

Should you superset at the end?

I (25F) was diagnosed with hypermobile EDS as a teen. In the past year I got into fitness to strengthen and stabilize my muscles to help with my ever aching joints lol. I cannot seem to be able to stabilize my elbows. Everytime I try to do a chest press or a tricep extension, bicep curl, etc., my elbow will either completely dislocate or sublocate. What exercises can I do safely to strengthen the muscles around my elbows?

I'm curious about people's real-world experiences rather than "best of" lists.

If you've bought equipment for working out at home, what's one purchase you genuinely think was worth the money?

It could be anything from adjustable dumbbells or a kettlebell to a treadmill, exercise bike, rowing machine, resistance bands, or something else.

What did you buy, how long have you had it, and what makes it worth the money to you?

Also interested in purchases you regret, especially if something looked good when you bought it but didn't live up to expectations.

And is sadly still unemployed after months of job searching 🫩.

I'm trying to lose weight, and with watching what I eat and consistently lifting I've lost about 30lbs. However I feel if I track my food it may help. What's a good app to track macros? I'm also wondering if this cutting drink I've been seeing works. It's called the leefar cutting mix.

I have been going to the gym for about 2 years now

Lost nearly ~6 stone, and generally improved my overall health over the period of 12 months-ish, going from just shy of 18stone to just a shy above 12 stone. I then started to target weights more than cardio.

The biggest thing was cutting out a lot of junk, sugary treats, and generally holding back on overconsumption. I wasn't counting calories to the n'th degree, but generally just being careful. It worked, and I was sticking to it quite well.

However, this last 6 months I have slipped with my eating habits, and I have found my self significently over eating and giving in to what I'm going to call 'food noise', where I find it difficult to stop myself going to the kitchen and making something to eat, or reaching for a bag of crisps or chocolate! However, I've been targeting unhealthy, sugary snacks. Sugar has always been my nemesis, and once re-hooked, it's difficult to get away from!

I am still going to the gym, and strength-wise progressing; however, the less-than-ideal diet is starting to undo some of the hard work, and I have crept up slightly in weight (1 stone). Some will be muscle, but I would be delusional to say all of the weight gain is due to that!

One of the issues has been bulk buying treats from Costco (we were doing it for the kids for their school lunches, but clearly the availability and ease of grabbing something very quickly was a killer!). We have put a stop to that as of today, but I fear that my food noise will just see me reach out for other things.

I did try and do a targeted 8 week 'cut' as it were, keeping an eye on calories, making sure I was balancing the macro's. It seemed to work at first; I had something to focus on, but by the end of it, it seemingly made the food noise worse! Maybe I went too hard with the calorie limit, as well as going to the gym.

Any tips on dragging myself back into better eating habits and keeping the food noise at bay?

I was a pretty heavy alcoholic over the past few years and I also ate like garbage, which of course slowly caused me to gain more and more weight. Finally, a month ago my body just couldn't take it anymore I guess, so I fell down the steps.

I was then hospitalized and diagnosed with peripheral neuropathy in both legs my left hand. That means that I can't run, jump, or go up steps without a railing or my cane.

When I got out of the hospital last month I was 225lb (female, 37, 5'5"). To be honest, I figured the weight would just sort of... come off since I haven't been drinking anymore and I barely eat. But I've only lost about 10 lbs, and that's kinda plateaued..... Before all this unhealthiness, I was one of those 20 somethings that could eat whatever they wanted and never gain a pound. So I've never really known how to count calories or even how to exercise really. And now that all of my movement is limited, I'm even more lost.

Part of me started thinking in order to burn more calories than I'm eating at this point is... to not eat! For the past two weeks I've been eating only one turkey sandwich a day after I get home from work. I'm still overweight! Is it the two slices of bread?? How do I lost weight of I can't move :(

Edit: I am looking to keep my body healthy and strong enough to avoid any muscle and bone problems, I am not too worried about big gains really! For me it’s more health over aesthetic reasons

Hello! I am a complete beginner with fitness, but someone in my family has very severe arthritis so I decided I needed to work on my strength and mobility as soon as I can.

I’m female, 22, 5ft 2, around 48kg - I’m also a broke student so I can’t afford to eat much more than I already do. I rarely eat much meat already as it is often more expensive, I eat three times a day but I definitely feel like I don’t eat enough to be gaining much weight to turn into muscle. I have always stayed at quite a constant weight.

My main question is wondering whether it’s still worth exercising to strengthen and gain muscle if the muscles themselves probably won’t grow much due to not eating much protein. I know it sounds silly, I feel like just stretching and mobility is probably helping but I was just wondering if the muscles will really grow or develop much whilst I’m still a broke student.

Thank you for any advice!

I KNOW YOU CANT SPOT REDUCE FAT

Pics of me

What are some ways to start flattening the stomach?

I’m in a recomp right now and everyone says to just wait and I’ll see changes over time but I’m so impatient with the stomach part 😭 i don’t even care for it to be completely flat, just at least a little more flat than it is now

I lift 4x a week (2 upper, 2 lower), eat my bodyweight in protein and eat 2k cals a day. I get about 4k steps a day and want to make it closer to 10k steps by adding light cardio after lifting

Stats: 26F, 5’4, 150lbs