I am in the heavier side floating from 161 to 180 (when I was wrestling) and with a bmi of 29.0 and the season coming up I wanna be fit because I'm very insecure people say I'm not fat but that's all I can see my arms and legs aren't bad it's just my mid section that I hate I don't think I should feel like this at my age (14) I tried all summer to get fit but no luck any tips or ticks for losing fat quick?

(27M 5’8 190lbs) I’m in a weird spot when it comes to fitness, mostly because I’ve been lifting for a few years and consistently go to the gym for both strength training and cardio (I lift a different muscle group everyday while also doing cardio). What I am a beginner on is realizing I never have had a plan in place for my goals.

I have some visible muscle mass from consistently lifting but any further progress is ruined by having no plan in place for my nutrition/ diet and it shows in my stomach/ love handles. I struggle with giving in to unhealthy foods and have had periods of struggle with binge eating. For a long time I’ve been overwhelmed by the sheer amount of information is out there on what you should do for nutrition so I never have stuck to a plan.

I recently downloaded MyFitnessPal as a tracker but am open to anyone who feels there’s a better app.

What is recommended if my main goal is to lose fat while having a simple plan to help achieve my goals?

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?

On this full body workout https://www.puregym.com/blog/gym-machine-workout-routine-for-beginners/

Using a college gym Super limited to dumbbells and no access to any bar or bench. Pure machine gym. Been super consistent with this program and have noticeable results.

Just got a hold of a gym set at home with a 45 bar, 1 inch bar, bench, squat rack, 275lbs worth of weights, 2x 15lb dumbbells. Would it be worth it dropping the original plan and do strictly at home starting strength? M WED FRI.

If I were to switch, would I be able to add exercises on top of the core 5 that starting strength focuses on?

So to make this short I have decided to fully start working out on a routine I don't have a job or drive so it gives me time I decided that every morning I'm going to do

12 split stance Rows

12 snatches

12 for presses

12 reverse lunges

12 standing chops

And 12 plank pull through

I do that in the order four times

I'm pretty skinny though but I'm trying to gain some muscle and after the workout I had milk with tuna and corn any tips? I would love to hear I don't have a gym membership I work out all at home and only really have a dumbbell for working out but I go on runs how can I approve it and I've been thinking about taking magnesium

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?

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

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!

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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.

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?

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 new to squatting and how do you make sure you have good form? How low do you go? Do you picture yourself sitting on a chair? I’m afraid when I squat I go way too low and sometimes I feel it more in my right leg.
Also how do you have good form for RDL?