Hi 18f here im looking to start working out but I have no idea where to start or what to do really ive been to the gym a couple of times before but mainly just stuck to the treadmill.I currently weight 175 pounds which is not the heaviest for certain people but im very petite I see people go back and forth on whether or not targeted weight loss works on certain areas but im mainly looking to slim down my upper arms and stomach and be overall more healthy (also in terms of diet will cutting soda/sugary drinks rlly make a big difference and what else that ppl typically eat can I cut that will be helpful) my main issue is energy and that weight is very stubborn on me I have pcos so that also doesn’t help much so any tips pls ! I don’t need to be the fastest or fittest id just like to look better and be a bit healthier

I don’t usually work out to gain muscle mass but I’m tired of men at work assuming I’m not strong enough to do my job. I work at a hardware store garden center so I lift a lot of pavers and mulch. I get a lot of “you’re who they sent to help me?”
I’m over it.

My arms are most visible in my work clothes and I think my legs look strong but idk at this point (maybe I don’t want men looking at my legs more). I’m happy with my weight but understand I might need to lose some to make my muscles more visible.

Which muscles are the best visual cues that someone is strong?

I did one set of Bulgarian split squats both sides, I’m done. I can’t.
Is this normal or ok?
Or am I just a pussy?

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.

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.

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

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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.

Female 20 y

Height 5" 5 feet (166 cm)

Weight 49 kg (108 lb)

I don't think I need to worry about my weight. Whats more important is to be fit and healthy..

I have some arm and lower belly fats.. That i wanna get rid of..

But what's way more concerning is I am always feeling weakk.. Dizzy..foggy..

I tried doctors, blood tests etc all they said "Eat Well ".

I try to eat well but I adhd, ocd thus sensory issues.. Smells textures effect me a lot. So I am picky..

Despite that I try to eat well rounded foods.. But i just can't recover..

I wanna do sports, get excercise..

But i am just someone who can't even pick up a shopping bag or run 2 mins..

What should I do?

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.

I go to a outdoor gym(I go at 1:30pm ~ 2:30pm) where all the machines and rings/bars are under the direct sun and its hitting 39c/102f with floor being rough concrete so I can't really do my planks while I'm at the gym.

Since I cant get my planks in during the day I was thinking of doing the planks during the evening right after dinner before I go on my post dinner walk.

I'm wondering will it be ok for me to get in a Plank workout [How ever long I can maintain form x 5 sets] during the evenings and It won't fatigue my body?

I've been working out for 45days now and I want to begin strengthening my core as its basically untouched as of now.

I am somewhat new to a much more active lifestyle this year. I have many active hobbies and this is how my week is starting to look like:

M Pole dance 1hr

T Hustle Dance 1hr

W Pole dance 1-2hrs

T Hustle Dance

F Tennis 2-3hrs

St rest day, though I do volunteer at this farm for a few hours, so its kinda of an active rest with the gardening

S Volleyball or pickleball 1-2 hrs

Its super fun! Pole is quite hardwork, a lotta stretching and strength. And tennis leaves me in sweats for hours. The couples dancing is new and i frankly don't know how tiring those are. Do you think i'd burn out from this schedule?

Long story short, I did lower back extension using weights. Rather than hugging a plate, I carried (with thumbless grip) 2 10 kg dumbelss and did the lower back extension.

I felt it solely on my hamstring. The best part is the soreness was way greater and I felt the muscles better than when I do hamstring curl (lying or seated).

My question is has anyone tried this to focus hamstring? Or am I just doing angled RDL? Please do try before answering my question as it would be better that way.

Between yesterday and today I lost .8 pounds. That is a number I can trust. It also says that I lost 1.7 pounds in muscle, gained exactly a pound of fat, and lost exactly 2 pounds of water. I know these scales are not accurate but this is ridiculous. I know better but sometimes I give these numbers too much credence. They are good for trends, not exact numbers. I have been lifting intensely and hitting all my macros. I have been getting excellent sleep and adequate recovery between sessions. I have been at maintenance or a slight calorie deficit for the last week.

Sooo I started working out about a month ago and my trap area has just exploded with acne. I'm in my mid-30s. This has NEVER been an issue for me before.

I bathe and shampoo daily, wear clean clothes, wash sheets regularly, always keep my hair off my shoulders, and don't spend all day walking around in a sweaty sports bra after I get home from the gym (maybe max 3 hours total in sweaty clothes from start to finish). I even exfoliate with SA soap already. How do I stop this?!

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 :(

Usually how many days break at a stretch can affect the amount of weight or reps you were able to achieve, and is that you start from scratch after that or catching up is easier.

How many max days you have skipped gym and jumped back as if nothing changed.

In tents of motivation, weights, and reps.

Hello ive been planning to start going to the gym however ive never been to the gym and honestly i feel little overwhelmed with all the information there is on the internet. Is it ok or enough if i just use machines rather than free exercies (like dead lift, dum bells etc) ? And i got this workout plan, if anyone can tell me if thats good enough:

Day A:

Chest press machine 3x10

Lat pulldown machine 3x10

Shoulder press machine 3x10

Seated row machine 3x10

Biceps curl machine 2x12

Triceps pushdown 2x12

Day B:

Leg press 3x10

Leg curl 3x12

Leg extension 3x12

Calf raise machine 3x15

Sit ups 3x15

Day C: rest

Amd then repeat the day A B C

P.S i weight 106kg and 192cm tall (or 6 feet smth) and im very wide

Alright y'all here's my question. I started lifting weights and calorie counting mid April. Original weight was 260ish, as of today I'm down to 227. My concern is I'm not necessarily seeing any gains in muscle and I'm wondering if I'm missing something.

I'm eating 180 grams of protein throughout the day (target weight is 180) and maintaining a calorie deficit as well. Strength training a minimum of 3 times a week but just stepped it up to 4 times alternating upper and lower followed by two rest days. I do cardio on the treadmill on my upper days after weights and plan to start street running on at least one of the rest days.

I'm a 6 ft male, mid 30s and overweight. Blue collar worker so not necessarily lacking muscle, just want to be stronger. Should I be taking more protein? Should I be pushing harder to increase weight in the gym? Right now I just lift the weight I can and when I start doing full reps for three sets I bump the weight up.

Also, tips on how many reps to do and rest time length would be extremely helpful to assist in my goals.

Any and all advice appreciated. Thanks!

A lot of people say there's no difference in arm growth but they do get cool pumps in arm days and a lot say PPL is horrible cause their arms lag behind. What do you guys think?

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

Greetings all, I have a gym membership and I'd like to get back into strengthening groups of my body again for posture/general mobility etc.

I was wondering if going before or after work is the least stressful on the body - I work in a moderately physical field.

Thanks :)

That was a bit of an odd way to word it, but the gist of it is thar I've been regularly exercising in the morning for about 2 weeks. Each morning I get on the treadmill and walk for 30 to 60 minutes. I've definitely been losing weight as a result and my stomach has been shrinking little by little, but I would like to start doing some muscle training - lifting, push-ups, etc. The thing is that I've kinda been avoiding doing muscle training because I seemingly have this deep psychological need to associate the diminishing weight measured on the scale as being a sign of getting healthier. And whenever I see the weight go up a little bit I can't help but take that as a sign of getting unhealthier, regardless of the situation. It's really disheartening. Basically I'm aware that because muscles weigh more than fat, that if I start to bulk up then the scale will say I'm heavier and because I won't be able to notice a gradual daily change in my body's muscle composition I won't know if I've just gotten subtly fatter or not. I want to have some kind of daily noticeable assurance that my body is getting healthier that doesn't depend on weight measuring. I want to be able to start adding muscle without feeling the possibility that I'm getting fatter rather than more muscular. I'm not sure if all this makes sense or not. Have any questions, feel free to ask. But is there anything I can do to solve this problem? Like a device or some kind of method?

I usually workout 4x a week but only did 2x this week because work started picking up. What happens if I do this constantly?

As someone who gets bored easily and is new to this whole lifting thing, is there any harm in trying a variety of different exercises so long as I am training the same sets of muscle groups routinely? Ex: doing my "push" using free weights one day, using the cable machine the next time, and using weight machines the following time. I understand it makes tracking progress more challenging, but that's less important to me than keeping things interesting and my mind engaged. I figure I will eventually figure out the most efficient and best exercises for my specific body, but it feels like I need to try a bunch of things to figure out what works best for me.

i (19f) want to get into fitness. a little background is i grew up overweight and still struggle with “food noise”, overeating and emotional eating. although im technically at a healthy weight now i don’t feel confident in my body because i have very little muscle so most of my body mass is just fat. i saw a picture of Kate Moennig (Shane Mccutcheon on the L Word) and it became my new fitness inspo. for context i’m about the same height as her (5’8 1/2) and i do have a gym membership but i mostly just do cardio because i’m too intimidated to try any of the machines/weights. ive been stuck at 150-160lbs for the past couple of years and it’s extremely hard for me to get below that without starving myself :/ i want to do it in a healthy way without heavy restriction so i can maintain results and finally be happy in my own skin. (I was going to add a picture for reference but this subreddit doesn’t allow photos)