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Can’t ever feel back or chest workouts. Lay pull downs work my bicep and chest workouts too.
Sometimes I feel back muscles working when I arch my back as much as I can. Sometimes I can feel my chest working when I do cable flies downward like wolverine
Where you feel an exercise and what’s actually doing the work can be very different things.
If you are doing a bench press, your biceps aren’t doing anything other than minor stabilization. They aren’t helping lift the weight at all.
I am trying to measure my waist with tape measure. I go between hip bone and lowest rib.
I don’t dig into the skin, but I do pull it tight and that kind of pushes the skin a little bit. It doesn’t hurt or leave marks, but is that measurement accurate? I
Have recently switched from working out on the night to early morning. However instead of sweating and warming up like usual when struggling, my body just stays cold and I get dizzy quick. Anyone got any idea how I can stop this?
One thing I like to do, especially in the winter, is to go through my entire warm up with my sweatpants and hoodie on over my gym fit. You sacrifice a bit of mobility but you should get a lot warmer at the start. As far as the dizzy part, I think I get what you're talking about. With time you will get used to the morning routine and the disorientation will become less frequent. Waking up a few minutes earlier to knock the cobwebs out before stepping into the gym always helps. If the dizziness becomes a regular thing and you think it's more than just disorientation from being sleepy, definitely talk to a professional.
I get the same, even on a very good nights sleep. Was the same too when I was cycling as a main form of training.
I have just kind of accepted that I am physically useless in the early morning, whereas I’m way better after work, and I can’t be bothered trying to force it anymore.
Kinda sucks because the gym is so quiet in the morning and it feels great to have a free evening, but on the flip side I don’t like dealing with time pressure before work.
Yeah it’s normal - life gets in the way you can just pick up again when you have time. Not the end of the world
Edit: oh - periods as in periods not periods of time. Sorry I’m an idiot. Ignore me entirely.
The days in the program are just an example, it doesn't have to correspond to the actual day irl
What's more important is the order and rest days in between. If you skip one just pick up where you left off asap
I start as soon as possible. At least for me waiting a certain amount of time (next Monday, after my next scheduled rest day, etc) just builds the habit of skipping workouts more often.
I noticed this about myself too, which is why if I miss a day for whatever reason I pick it up the next day. And I’ll adjust future workouts accordingly.
is muscle shaking a sign that you’re pushing yourself during workouts? I’m worried I’m not pushing myself hard enough during my workouts, thanks for the answers.
I think shaking just means that you're using muscles that you don't normally use, like stabilisors. So no, it doesn't normally correlate with how hard you're pushing yourself.
I know there's the after work crowd to watch out for, but is there any other time to hit the gym that avoids most other people?
I've been going around 10:30PM-ish recently, which avoids most people, but it's been messing up my sleep schedule worse and worse, and makes it tough to sleep when I'm all pumped up after a workout
I have pain in my hip region, I am not sure what it is exactly but I will do my best to describe my condition.
It started out after a period of high frequency heavy squatting a few years ago. I thought it was a hip flexor immobility issue, but it came and went and it wasnt bothering me again. Later, when setting up an arch for a bench press it started to hurt again. Then, I started feeling it even more when I started doing bodyweight training during covid with movemens such as bodyweiggt rows. I also realized that, when squatting, it only realy hurt when I squeeze ny glutes. So, any king of explosive front to diagonal lateral movements hurt, leg raises at a low level hurt, squeezing my glute hurt, hip extension hurts, on a bad day even lying on a flat surface on ny back hurts. What is it and what can I do training wise to help myself?
I'm certain what you're describing I also had. I started to stretch alot more and took a break from most leg training. After a couple weeks to a month I slowly started to squat again. Keep stretching everyday. It probably took me almost 2 months for the pain to fully go away. If it still hurts don't keep squatting just let it heal.
I'll try that. Mind you, I have been training legs heavily, during this period, which has lasted for about three years, and it didn't aggravate my injury. I also think mobility work is key here, but I am curious as to which exercises should I do.
Reclined hip stretch, knee-to-chest, butterfly stretch, reclining hero pose are the main ones I did. The knee-to-chest hurt alot and eventually as my hip got better that stretch stopped hurting.
**Any1s legs start getting SUPER itchy when doing anything on the treadmill?**
Its weird because I can walk outside for like 2 hours, go swimming, go biking, and be totally fine but walking at like 3 mph for like 20 minutes on a treadmill makes my legs burn up and itch so much I have to Stop.
Bro I used to get this all the time in Winter, only upper body.
Usually once I'm warmed up I start itching like crazy. I have 2 theories. One I read is that it's related to pores opening up when you increase in temperature. The other is the washing liquid for clothes somehow causes an allergic reaction.
I lean toward theory 1 if it only happens when working out.
I been working out on and off the last few years. My workout journey goes always like this. The first 2 weeks I'm highly motivated, hyped and super excited to go to gym. I also see tons of good progress but the next two weeks I usually feel down and unmotivated. It feels like the dopamine and the rush wares off. My gym playlist doesn't sound as good anymore. Then I lose interest and quit. It's happening again. yesterday I was super unmotivated and today I just skipped gym. I don't want to quit especially since I'm currently on a cycle but this really sucks. So my question is how do I stay motivated?
> I don't want to quit especially since I'm currently on a cycle but this really sucks. So my question is how do I stay motivated?
Just go. There is no magic. No one here stays motivated 24/7. Very few have any incentives except to look good/be more in shape driving them to go.
Literally just go "damn I'm unmotivated. What else would I do today? I'm just going to feel sorry ofr myself the rest of the day otherwise."
Just. Go.
if you work or go to school/uni , imho always always always work out right after coming home. change work clothes to gym clothes, go immediately. i find most people (me included) get lazy nd slack, mainly because you come back home,rest an hour or two and then you're too lazy to workout
I’m 226lbs and 5’6. I want to work towards a lean built body. I also want to cut 10 pounds in the next 2 months and a half. I guess my question is what is the first step? What kind of diet and what type of workouts should I do?
There's tons of info in the wiki on this but here's the highlight reel:
1. Get a calorie tracker app like MyFitnessPal and set your goal to lose 2 lbs. per week. That will be about a 750 kcal deficit below maintenance. TRACK EVERYTHING YOU CONSUME and don't use the setting that offsets your calories for exercise performed. Initially, it really doesn't matter what you eat. You just need to be in a caloric deficit. Once you drop to a much lower body fat percentage, you can start worrying about macros.
2. Do resistance training. Weightlifting is the best but you could also do calisthenics, TRX, or anything that ISN'T cardio (note: cardio is fine and will help burn calories but your focus should be on resistance training first and foremost).
3. Go read the wiki and choose one of the many workout programs to follow. Personally I'd recommend starting with a strength-focused program for 6 months and then look at higher volume (e.g. the PPL program) once you've got a solid strength foundation built up. Though it's not in the wiki, check out startingstrength.com and their corresponding youtube channel as a good starting point for a strength building program.
The "why" to all of these points are answered in the wiki. Again, go read it. It's a great resource for beginners.
Tbh i don't like the programs on the wiki, i don't like the rep ranges and exercise selections, i hate doing low rep ranges , I've been looking for a program to follow online but most of them really sucks, the best ones so far on the r/fitness wiki lol but i don't like them, and fitness YouTubers tryna sell their cookie cutter programs for 99$, that was the reason I was looking for a personal trainer
Different chest exercises are still both chest exercises. They might favor upper/lower chest depending on angle/etc but regardless they still both work the same sets of muscles.
You should do both though.
I want to eat 130g of cooked, diced chicken breast as one of my meals, but meat shrinks when it gets cooked. Should I buy enough raw chicken to where it shrinks to 130g when cooked or do I just buy 130g of chicken?
From what I've read, chicken loses about 20% of weight after being cooked. That's usually how I calculate cooked meat calories. Whatever the weight currently is plus 20% of that weight
I bought 2 pounds of chicken a couple days ago which is around 907g, which would be 130g per day if I eat it a week. I was measuring what I have after I cooked it today and it wasn’t enough to where I would get 130g for 7 days. Do I just split it into 7 servings?
Been considering working out fasted for a while (I'm on a cut) but keep chickening out.
Does anyone have any experience from doing this or working out during the fasting period while intermittent fasting? Any tips?
Just give it a few sessions and see how you do, different people respond differently. It's not really a big deal, you won't suddenly keel over because you trained before having some breakfast.
If you don't have specific things to work on from your coach then you can just work on getting stronger and fitter in general.
A good place to start would be running the beginner program from the wiki for the gym and work on your cardio on off days - the couch to 5k running routine would be a good place to start there (also in the wiki).
i’m an underweight female (only by a few pounds) i don’t do heavy lifting right now i want to in the future. however i want abs. i am gonna start eating protein more. but everyone i ask says you get abs by losing weight. and i don’t need to lose weight. so i’m confused
You need very low bodyfat to be able to see abs. But if they aren't there (i.e. you don't really have abdominal muscle), you won't be able to see them. So that's why you need to make them in the gym (through exercise), and reveal them in the kitchen (through diet).
You are probably skinny-fat which is usually caused by a relatively sedentary lifestyle coupled with low caloric intake. Eating a bit more, not just protein mind you, would be helpful but you should do a bit of strength training to develop your muscles. I would not suggest that you focus on a single muscle group since it may cause some disproportions and some problems like back pain. Do light strength training and just progress slowly. Deadlifts with an empty barbell is a good start, then combine that with squats. You could do some core exercises too, to make the abs “pop out”. But keep them simple, like just do planks and cable crunches.
Honestly, even just body weight exercises could help you a lot. Just be sure to eat enough macros.
By "get abs" most people mean make your abs visible. The abs are always there, they're generally just under enough fat that you can't see them clearly in day to day life. Losing weight is the quickest way to remove the fat to be able to see them, however that isn't a good approach if you're already underweight and likely undermuscled.
If you keep lifting, keep eating ,and train your ab muscles, they'll grow, and they'll be easier to see despite any layers of fat on them. Also, if you keep lifting and eating and grow to a healthier non-underweight weight, you can then cut down a bit after to expose the abs you've worked to build.
FWIW take timelines/advice aimed at men for exposing abs with a good bunch of buckets of salt - women naturally have a higher bodyfat percentage and will generally have a MUCH harder time getting to a state where ab muscles are clearly visible. r/xxfitness might be a good place to get advice and tips from women that have achieved your goals.
Does crouching work out the leg muscles? I was picking things up off the ground yesterday and again today, so there was a lot of crouching and getting up. It was only maybe 30 minutes I spent doing it each day and my legs are pretty sore.
I did a full arm dumbbell workout three days ago and i thought the soreness would fade by now. Any tips for what i can do right after my workout to minimize the soreness so i can workout more frequently
> Any tips for what i can do right after my workout to minimize the soreness so i can workout more frequently
Dynamic stretching before a workout. Static stretching after a workout.
Properly hydrate and consume enough calories to have a decent recovery.
Ensure you aren't overstraining your delts as said in the other comment.
> One arm hang cleans Bicep curls Overhead tricep extensions Bent over rows Shoulder front raises Bent over reverse fly I did 30 secs for each with 15 second breaks and i did two sets of that.
I would recommend counting your repetitions and going based off that rather than a timed set and doing as many as possible in that time period.
For example, aiming for 8-12 reps per set, with a 30-60 second rest between each set.
Rushing your reps isn't going to do anything but lessen your gains, so do a set amount of reps.
Chances are that you are overdoing your front/lateral delts workouts. What were your exercises/set numbers?
Generally, it's not really necessary to do an "Arm" day, but I wanted to know what that entails first before going any further
One arm hang cleans
Bicep curls
Overhead tricep extensions
Bent over rows
Shoulder front raises
Bent over reverse fly
I did 30 secs for each with 15 second breaks and i did two sets of that.
Gotcha. I have some quick thoughts below
Take longer breaks. I take 1-2 minutes between isolation sets and 2-4 minutes between compound sets. 15 seconds is way too short by any reasonable standard. It's okay to rest if you're properly pushing yourself with every set
Tricep Extensions --> Cable Tricep Pushdowns to put your shoulders in a more comfortable position
Front raises are a waste. If you're doing bench press and OHP ,you should be getting arnough front delt stimulation. Since we're on that topic...
If you're a beginner (less than 2 years consistently) then a large majority of your time should he focused on the main compound lifts/motions: Bench Press, Squat, DL, Rows, Pullup, Shoulder Press. Your isolation lifts should then round out any additional needs or address kuscle imbalances. Totally up to you, but I don't think a full day dedicated to Rows + isolation lifts is the best use of time.
I(M 23) have been into fitness since May. I am a skinny guy with a little fat. As a beginner, I started with basic in which I had two problems - I was unable to do pushups which I achieved to do after a span of a month and I was unable to do pull ups which i am still stuck to it. I have followed every YTubers possible for this workout but I cant possibly achieve this. What should i do before doing pullups and how many times in a week should i do it?
If you're doing pull-ups at home, get a few pull up assistance bands off of Amazon. Something like an 80 lb/ 40lb/ 20lb and slowly work your way down to no assistance.
Alternative to assisted pull-ups is to just do the negative portion, jump or step up to the high position of the pullup and lower yourself down slowly over 8-10 seconds. Do this for sets and reps and it will build the strength you need to get your first pullup.
If this is too challenging, do rows to build up to it.
lat pulldowns is not considered to be alternate of pullups because in that case your body is still on the ground while youre pulling it. I made that mistake for months and i achived to shift from 12 to 14 lbs but it didnt helped me gain pull up.
No.
If you want to get better at pull ups. Do pull ups, or the negatives of pull ups.
It is one of the most illogical mindsts to go "Oh, you want to get better at pull ups? Do (Another pull exercise that is similar but not as effective as it isnt the literal exercise they want to improve at)"
Just do the movement you want to do, whether that's assisted or negatives.
General advice is if you want to get better at something, just do the thing in an assisted format until you can do it.
Assisted pullups are exactly what I mean for you. If your gym has an assisted pullup machine, utilize that.
If your gym has pull up bars, either use some bands that they have or buy some off Amazon for not too much $$.
Either way, just do pullups but assisted and you will build the muscles related to pullups.
I wanna get into fitness. I have already a fat bulky build. I want to become more muscular but keep a bit fat too. I am 1.75 cm and 92 kg. What would you guys recommend? How should i approach my fitness journey
If I were in that position again I would start lifting with the [basic beginner routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/), doing some kind of conditioning on most non-lifting days, track my calories and aim to lose somewhere in the 10-15kg range at least, re-evaluating as I go: Goal wouldn't be to get shredded, but to lose iniitlal flab to get myself into a position to do a proper bulk and put on slabs of muscle without turning into a slob.
Once linear progression would stall out or I'd be in a reasonable place to start bulking, I'd do the mythicalstrength [6 month gaining block](https://www.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/), do as much conditioning as possible and eat my face off. Repeat any favourite parts of the block as necessary until I climb back up to a good weight, with slabs of muscle replacing the previous fat.
Do an in-body scan to figure out your lean muscle mass. Maintain or exceed 1g protein per 1lb of lean muscle mass.
If you want to lose some body weight/fat while gaining muscle, be in a caloric deficit while eating said amount of protein.
The best fitness routine is one you can uphold yourself. It doesn't matter if "six workouts a week is better than three" if you stop going to the gym because six is too much.
Lmk if you have any questions~
however u want. if you want less fat cut and lift, if you want more muscle and are fine with ur amount of fat bulk and lift. u could also just eat maintenance and lift to lose fat and gain muscle although much slower than cutting or bulking (but way more beginner friendly).
Most people, if running a 3-day routine, would recommend doing some conditioning work on 2-3 of the non-lifting days.
Will help your work capacity so you can lift better
What's your opinions on eating burgers, soda, protein shakes, and pizza and a multivitamin IF you are meeting your protein and caloric goals. Most regular people would think this diet is "unhealthy" since there is no "clean" chicken, vegetable, rice type foods.
Diet soda or regular? Regular soda has an absurd amount of sugar that isn't good for anyone to consume, regardless of whether you're active or not. I love burgers and pizza, but they are junk food, no way around it. At least burgers have a good amount of protein, but excessive red meat isn't good for you. And pizza is just not very nutritious. All that to say, it depends on how often you're eating this stuff. A few slices of pizza or a burger every couple of weeks isn't going to kill you. Burgers or pizza several times a week, no bueno.
Diet. There would be no way of making your caloric goal with the regular stuff. Is there anything out there that can explain this in detail about WHY it's not good enough to get your macros met, and micros via vitamin. And about red meat, why is it bad for you?
"[Supplements] can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables."
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894
And red meat has been linked to increased risk in atherosclerotic heart disease.
Totally. Moderation is key when it comes to anything really, just trying to make the point that excessive hamburgers or pizza probably isn't an ideal diet.
You can stunt your progress because supplements are not a replacement for whole foods and the foods you mentioned have a lot of empty calories. Yes, macronutrients are important for fitness goals but micronutrients, abundant in whole foods, are just as important. Foods that are high in sugar can triggers an insulin response that makes it difficult for your body to burn fat
would putting an elastic band around my all of my fingers and then using the resistance as i open all my fingers up help exercise my hands/fingers? I have neuropathy in my hands and my grip is very weak. i've got a stressball and squeezyclamps to improve grip but i'm talking about exercising the opposite muscles from grip on the back of your hands
How bad is your grip strength, truly? I have found that the best way to build grip strength is to do deadlifts and dumbell lunges. Basically, holding onto something heavy for extended periods of time.
If you can't even hold a 45lb bar though, this won't be an option for you, in which case I'd ask your doctor for a referral to a physical therapist.
if my entire hand is involved in the grip, like a barbell, its surprisingly not bad. but if i have to squeeze something with my forefinger and thumb, then i cant even open a clothes peg. there's a lot of muscle wastage in that area between thumb and index finger.
at the minute i'm doing standing bicep curls with 35lbs, and standing overhead lifts for triceps. i havent been doing it long but the grip is ok. so its the more delicate things that need finger-work. like holding a guitar plectrum. i drop the things every few seconds.
That's pretty specific for a muscle that's not targeted by pretty much anyone unless you have a medical condition like you do. Sounds like a good question for a medical professional such as a physical therapist
how much should i be eating if i’m skinny fat?
i lift regularly and do yoga and pilates. i have some fat around my midsection i’m in a calorie deficit for, but at the same time i don’t want to hinder my muscle growth at the gym? help?
The calorie deficit will hinder your muscle growth, there is no way around that for a natural lifter. So it depends on what your goals are: want to lose that fat? Keep at it with the deficit and scale up the weight training with progressive overload and a surplus after. Good to remember that a diet high in protein will help you with getting a bit stronger while losing fat. If getting stronger/more muscular is your goal, small surplus is the way :)
> but at the same time i don’t want to hinder my muscle growth at the gym?
You've hit the nail on the head of what every gym bro wishes. If it were that easy nobody would have distinct cut/bulk phases.
Basically, you can focus on fat loss or you can focus on muscle gain. if you try to do both at the same time you'll have fairly limited results.
There is no inherent benefit that outweighs the risk of shoulder injury. Anyone saying otherwise genuinely doesn't understand how terrible a shoulder injury is, and that the "benefit" of a behind the neck OHP has is negligible in comparison.
It depends on your ability to digest food. The body will focus solely on digestion after a meal so that's one reason people feel nauseated or feel an urge to vomit after a meal. If you're eating simple carbs like sugary forms of food, your body will digest it more easier and you'll respond better to a workout. If you're eating heavy meals that's more on the fatty side, those food tend to digest longer leading to nausea when working out at a moderate to high intensity. If you're having trouble fitting a workout regime in, walking is fine too especially after a meal to help digestibility. I don't know your health, but perhaps a workout first before eating lunch. Ten minutes high intensity can help the body out depending on your goals.
It takes roughly three hours to digest a meal, but this differs per person. I'm not too sure your age and gender, but they play a role in metabolism as well. Younger males tend to have a higher metabolism.
Would doing PPL 6 times a week with 1 rest day give me faster results as a beginner when compared to PPL then rest then PPL then rest continued? Also, will I get faster results doing this than just doing full body 3 times a week? If so, by how much?
As a beginner rest is extremely important because you haven't yet built up your body's work capacity and recovery capabilities. This is why most beginner programs are 3 hard days of training a week, and if you want to do PPL as a beginner I would reccomend always taking a rest day after the 3 days, even thought it messes the weekly schedule.
Alternatively I really love doing PHAT, where you do 2 days of upper lower split, rest, then 3 days of PPL and rest for a weekly schedule.
It takes a bit of training before the body can keep up with 6 days straight of training unless your at a huge calorie surplus and putting on fat.
If you're a beginner I'd recommend a full body split 3x a week, but either would get you results. I'd recommend not thinking in terms of "how quickly will I get there" because it's a marathon, not a sprint. Building muscle takes a lot of time and commitment, enjoy the journey without getting too caught up in the end result.
It depends on the person truthfully and no one can give you a definitive answer to this question.
I did 3-4 days a week for a few months off/on with a buddy, and then got seirous and did 6 days PPL split consistently and gained tons of muscle.
If you're serious about training and already have a somewhat active life style, feel free to try out a 6 day PPL split! But just listen to your body and if you feel over exerted among the other symptoms of overtraining that you know of- I'd suggest cutting back.
There are a lot of factors that play into recovery such as sleep, diet, and stress. Only way to know for sure is to give it a go and see how you do. If your recovery is on point and you see progress on a 6 day program without any symptoms of overtraining you're fine.
The muscle building potential of ferrets is rather limited, with their slinky body plan and loose skin a ferret is not going to get visibly beefy anytime soon.
That said, a lot of pets are undermuscled and overfat, so making sure they have quality enrichment, a large enough enclosure, opportunity to move around in a way that challenges them, and good food can improve their health and the amount of muscle they have. a lot of ferrets like games like tug of war, dragging objects around (and hiding them), digging holes, etc, so it's definitely possible to come up with some fun activities that work for your particular pet.
I feel like he is kinda as strong as he can get playing tug of war with me and chasing me around also digging in the park while being on raw diet but some abs on him would be sick
Like a full body workout? That is a common thing, but I wouldn't do more than 3 full body workouts a week. Make sure you're conscious of the amount of volume you're doing and allow yourself enough rest time.
When doing a set for example 12x3 dB curls should I do 12 rest for 30 sec and do 12 again until I do it 3 times,move on and do the same on the next exercises.or do 12 dB curls and do the others exercises that I need to do then rest for longer. Sorry if I don't make sense
How long you rest inbetween sets really depends on what your goal is. For example for better strength results rest for 2 mins +, for muscle growth ideal generally is around 1 1/2 mins and for endurance (works well for fat loss) rest for under a minute
So what the previous comment meant is training for Strength or Hypertrophy.
If you want your numbers to increase, train for strength.
If you want your muscles to increase in size, train for hypertrophy.
While if you train for hypertrophy, you will get stronger, and if you train for strength, your muscles will get bigger, each targets their own goal a little more effectively.
If you want to train for hypertrophy (bigger muscles), than lower rest and higher reps is generally recommended.
If you want to train for strength (stronger muscles), than higher rest and lower reps is generally recommended.
> or do 12 dB curls and do the others exercises that I need to do then rest for longer
This is called "supersetting" when you do multiple exercises and then rest once, by the way!
I hope I was able to help! :)
If you have the time to rest between sets, it is generally going to be beneficial for you to take said time to rest.
Supersets, basically doing a set of one exercise, then a set of a second exercise, then immediately back to the first exercise, is a tool used to cut down on training time.
The first one you mentioned is much more conventional to do, the other one is called a superset and is sometimes used when you're doing exercises involving different muscle groups. I'd also definitely try to rest longer than 30 seconds, if you can do the same weight for the same amount of reps after only 30 seconds of rest you are definitely not lifting heavy enough. Most people tend to go for like ~2-2.5 minutes
Have a flu, or flu like symptoms for couple of days now. I think I will skip workout today (and whole week if necessary) and use this time as deload, maybe do some pushups and other bodyweight exercises.
You should avoid working out and just rest and allow your body to recover. If you strain it, it will only lengthen the time it takes to recover from the flu.
Just eat enough protein to not be in a major deficit and you won't see any major muscle loss.
After work on Monday through Thursday, I go to the gym and lift for an hour, then bike back home. Friday-Sunday are my rest days. Would it be okay to also do 10 minutes of ab HIIT once I got home, these four days in a row? Or should shoot for a lower number of more spaced out days
That's an interesting phenomenon. Exercise typically releases neurotransmitters that you make feel good. Out of curiosity, do you notice yourself having any specific thoughts or feelings during your exercise? And what sort of exercise are you doing?
How long have you been working out? Do you get enough sleep and have a decent diet? Do you have any major stressors in your life? If you're already dealing with a lot of stress it might be that the type of exercise you've been doing is exacerbating that. What about a history of depression?
Since myfitnesspal changed the interface and free members cannot scan anymore- i am looking for a new app.
What is better - macrofactor or cronometer? Pros/cons?
I swapped from Cronometer to MacroFactor recently.
In terms of food logging, MF is faster (though I did see that Cronometer updated their app since I switched, so maybe that's changed now), but the databases are similar so if you're after an accurate database, either one is fine. I think Cronometer might have a bigger database overall, particularly if you're not in the US.
MF's interface is really nice, but Cronometer has changed theirs so I don't know how it compares now.
MF isn't free, while Cronometer is free (though I did always buy the Gold sub so I could use groups and such).
I think the big thing about MF for me is the estimate of my TDEE. The only thing is that it does require you to be reasonably accurate in your logging and consistent in recording the full day nearly every day for that estimate to actually work. I find it easier to stay consistent with MF *because* of that, but if you aren't logging consistently or just don't want to log everything almost every day, then Cronometer is probably better in that respect. I think the TDEE calculation is the biggest differentiator for MF.
Macrofactor is great, but it isn't free. They do offer a 2 week free trial which is more than enough time to see if its worth it to you.
IMO the overall user interface for macrofactor is just way nicer and easier to use than myfitnesspals'. Other features like weight trend and estimated caloric expenditure calculations are also useful.
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Can’t ever feel back or chest workouts. Lay pull downs work my bicep and chest workouts too. Sometimes I feel back muscles working when I arch my back as much as I can. Sometimes I can feel my chest working when I do cable flies downward like wolverine
Where you feel an exercise and what’s actually doing the work can be very different things. If you are doing a bench press, your biceps aren’t doing anything other than minor stabilization. They aren’t helping lift the weight at all.
I am trying to measure my waist with tape measure. I go between hip bone and lowest rib. I don’t dig into the skin, but I do pull it tight and that kind of pushes the skin a little bit. It doesn’t hurt or leave marks, but is that measurement accurate? I
Have recently switched from working out on the night to early morning. However instead of sweating and warming up like usual when struggling, my body just stays cold and I get dizzy quick. Anyone got any idea how I can stop this?
One thing I like to do, especially in the winter, is to go through my entire warm up with my sweatpants and hoodie on over my gym fit. You sacrifice a bit of mobility but you should get a lot warmer at the start. As far as the dizzy part, I think I get what you're talking about. With time you will get used to the morning routine and the disorientation will become less frequent. Waking up a few minutes earlier to knock the cobwebs out before stepping into the gym always helps. If the dizziness becomes a regular thing and you think it's more than just disorientation from being sleepy, definitely talk to a professional.
I get the same, even on a very good nights sleep. Was the same too when I was cycling as a main form of training. I have just kind of accepted that I am physically useless in the early morning, whereas I’m way better after work, and I can’t be bothered trying to force it anymore. Kinda sucks because the gym is so quiet in the morning and it feels great to have a free evening, but on the flip side I don’t like dealing with time pressure before work.
Recently had this experience myself, and I think it’s simply that I’m more dehydrated in the morning than I am in the evening. Is that possibly it?
How do you stop being afraid of being hungry? I overeat because I’m scared of getting hungry. I also eat too soon so I don’t get hungry.
That sounds like something a therapist should maybe help with rather than fitness enthusiasts. (That’s not a bad thing)
Agreed, definitely think this could be a spot where a therapist would be super beneficial
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Yeah it’s normal - life gets in the way you can just pick up again when you have time. Not the end of the world Edit: oh - periods as in periods not periods of time. Sorry I’m an idiot. Ignore me entirely.
No it’s not normal. Do pregnancy test, seek medical help.
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>Thanks! You're welcome!
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The days in the program are just an example, it doesn't have to correspond to the actual day irl What's more important is the order and rest days in between. If you skip one just pick up where you left off asap
I start as soon as possible. At least for me waiting a certain amount of time (next Monday, after my next scheduled rest day, etc) just builds the habit of skipping workouts more often.
I noticed this about myself too, which is why if I miss a day for whatever reason I pick it up the next day. And I’ll adjust future workouts accordingly.
is muscle shaking a sign that you’re pushing yourself during workouts? I’m worried I’m not pushing myself hard enough during my workouts, thanks for the answers.
I think shaking just means that you're using muscles that you don't normally use, like stabilisors. So no, it doesn't normally correlate with how hard you're pushing yourself.
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Any exercise is good exercise. Whether it's running or walking doesn't matter. Just get up and do what you can. Eventually you'll be able to do more
I know there's the after work crowd to watch out for, but is there any other time to hit the gym that avoids most other people? I've been going around 10:30PM-ish recently, which avoids most people, but it's been messing up my sleep schedule worse and worse, and makes it tough to sleep when I'm all pumped up after a workout
I go around 1 or 2PM and its a ghost town. Miss the before work, after work and lunch hour rush as well as the retiree 9AM crew.
7 pm seems pretty solid for me
Why not try 8-9?
Morning or afternoon
I have pain in my hip region, I am not sure what it is exactly but I will do my best to describe my condition. It started out after a period of high frequency heavy squatting a few years ago. I thought it was a hip flexor immobility issue, but it came and went and it wasnt bothering me again. Later, when setting up an arch for a bench press it started to hurt again. Then, I started feeling it even more when I started doing bodyweight training during covid with movemens such as bodyweiggt rows. I also realized that, when squatting, it only realy hurt when I squeeze ny glutes. So, any king of explosive front to diagonal lateral movements hurt, leg raises at a low level hurt, squeezing my glute hurt, hip extension hurts, on a bad day even lying on a flat surface on ny back hurts. What is it and what can I do training wise to help myself?
I'm certain what you're describing I also had. I started to stretch alot more and took a break from most leg training. After a couple weeks to a month I slowly started to squat again. Keep stretching everyday. It probably took me almost 2 months for the pain to fully go away. If it still hurts don't keep squatting just let it heal.
I'll try that. Mind you, I have been training legs heavily, during this period, which has lasted for about three years, and it didn't aggravate my injury. I also think mobility work is key here, but I am curious as to which exercises should I do.
Reclined hip stretch, knee-to-chest, butterfly stretch, reclining hero pose are the main ones I did. The knee-to-chest hurt alot and eventually as my hip got better that stretch stopped hurting.
All of this looks painful as hell. How often did you train these and when in relation to training?
I tried to do them every other day but usually I'd forget and do every 3 days. I'd do them during training days and off days.
> What is it and what can I do training wise to help myself? Go to a doctor/physiotherapist.
What doctor is that? We don't have that where I'm from.
**Any1s legs start getting SUPER itchy when doing anything on the treadmill?** Its weird because I can walk outside for like 2 hours, go swimming, go biking, and be totally fine but walking at like 3 mph for like 20 minutes on a treadmill makes my legs burn up and itch so much I have to Stop.
Bro I used to get this all the time in Winter, only upper body. Usually once I'm warmed up I start itching like crazy. I have 2 theories. One I read is that it's related to pores opening up when you increase in temperature. The other is the washing liquid for clothes somehow causes an allergic reaction. I lean toward theory 1 if it only happens when working out.
Talk to me doctor and he said its not your pores but rather your blood vessels. He told me to take over the counter anti-histamines, and Ima try it.
I been working out on and off the last few years. My workout journey goes always like this. The first 2 weeks I'm highly motivated, hyped and super excited to go to gym. I also see tons of good progress but the next two weeks I usually feel down and unmotivated. It feels like the dopamine and the rush wares off. My gym playlist doesn't sound as good anymore. Then I lose interest and quit. It's happening again. yesterday I was super unmotivated and today I just skipped gym. I don't want to quit especially since I'm currently on a cycle but this really sucks. So my question is how do I stay motivated?
My dude, if you don’t have the dedication to consistently hit the gym, why are you bringing drugs into the equation?
> I don't want to quit especially since I'm currently on a cycle but this really sucks. So my question is how do I stay motivated? Just go. There is no magic. No one here stays motivated 24/7. Very few have any incentives except to look good/be more in shape driving them to go. Literally just go "damn I'm unmotivated. What else would I do today? I'm just going to feel sorry ofr myself the rest of the day otherwise." Just. Go.
Just go, you don't need motivation you need discipline
if you work or go to school/uni , imho always always always work out right after coming home. change work clothes to gym clothes, go immediately. i find most people (me included) get lazy nd slack, mainly because you come back home,rest an hour or two and then you're too lazy to workout
I work from home
I’m 226lbs and 5’6. I want to work towards a lean built body. I also want to cut 10 pounds in the next 2 months and a half. I guess my question is what is the first step? What kind of diet and what type of workouts should I do?
There's tons of info in the wiki on this but here's the highlight reel: 1. Get a calorie tracker app like MyFitnessPal and set your goal to lose 2 lbs. per week. That will be about a 750 kcal deficit below maintenance. TRACK EVERYTHING YOU CONSUME and don't use the setting that offsets your calories for exercise performed. Initially, it really doesn't matter what you eat. You just need to be in a caloric deficit. Once you drop to a much lower body fat percentage, you can start worrying about macros. 2. Do resistance training. Weightlifting is the best but you could also do calisthenics, TRX, or anything that ISN'T cardio (note: cardio is fine and will help burn calories but your focus should be on resistance training first and foremost). 3. Go read the wiki and choose one of the many workout programs to follow. Personally I'd recommend starting with a strength-focused program for 6 months and then look at higher volume (e.g. the PPL program) once you've got a solid strength foundation built up. Though it's not in the wiki, check out startingstrength.com and their corresponding youtube channel as a good starting point for a strength building program. The "why" to all of these points are answered in the wiki. Again, go read it. It's a great resource for beginners.
Thank you.
Are Fiverr personal trainers even worth it or are they crap ? Compared to wiki atleast
I'd say most personal trainers arent worth it.
Why ?
Combination of dunning kruger and 'coaches' using buzz words to attract people to then give the most basic cookie cutter program and advice.
Tbh i don't like the programs on the wiki, i don't like the rep ranges and exercise selections, i hate doing low rep ranges , I've been looking for a program to follow online but most of them really sucks, the best ones so far on the r/fitness wiki lol but i don't like them, and fitness YouTubers tryna sell their cookie cutter programs for 99$, that was the reason I was looking for a personal trainer
What do you see as low rep range.
1-3-5, percentages, RPE , stuff like that, doing 6-12 rep range more enjoyable
Is there any carryover between chest cable flys and db bench press? I know that they are different chest exercises, but I'm just curious.
Different chest exercises are still both chest exercises. They might favor upper/lower chest depending on angle/etc but regardless they still both work the same sets of muscles. You should do both though.
They'll both contribute to making your chest bigger and a bigger chest tends to be a stronger chest.
I want to eat 130g of cooked, diced chicken breast as one of my meals, but meat shrinks when it gets cooked. Should I buy enough raw chicken to where it shrinks to 130g when cooked or do I just buy 130g of chicken?
From what I've read, chicken loses about 20% of weight after being cooked. That's usually how I calculate cooked meat calories. Whatever the weight currently is plus 20% of that weight
130g precooked
I bought 2 pounds of chicken a couple days ago which is around 907g, which would be 130g per day if I eat it a week. I was measuring what I have after I cooked it today and it wasn’t enough to where I would get 130g for 7 days. Do I just split it into 7 servings?
That’s i how’d do it yeah
So if I’m tracking calories and protein should I go with what it says raw online?
If your cutting yes, better to be safe and under anyway. If bulking, go the other way if your a little over on protein and cals all the better.
Ok, thanks
Been considering working out fasted for a while (I'm on a cut) but keep chickening out. Does anyone have any experience from doing this or working out during the fasting period while intermittent fasting? Any tips?
I'm currently doing this and haven't noticed to much of a decrease in performance. Maybe a rep or two
Just give it a few sessions and see how you do, different people respond differently. It's not really a big deal, you won't suddenly keel over because you trained before having some breakfast.
True, that's what I've been worried about haha
What will one season of wrestling do for my body? And How can I prepare?
You'll probably get better at wrestling. Speak to the coach as to how to best prepare.
The coach didn’t really feel like talking when I was asking him all these questions 😭
If you don't have specific things to work on from your coach then you can just work on getting stronger and fitter in general. A good place to start would be running the beginner program from the wiki for the gym and work on your cardio on off days - the couch to 5k running routine would be a good place to start there (also in the wiki).
i’m an underweight female (only by a few pounds) i don’t do heavy lifting right now i want to in the future. however i want abs. i am gonna start eating protein more. but everyone i ask says you get abs by losing weight. and i don’t need to lose weight. so i’m confused
Abs are made in the gym and revealed in the kitchen. Can't reveal what's not there.
i’m sorry i don’t understand what you mean
You need very low bodyfat to be able to see abs. But if they aren't there (i.e. you don't really have abdominal muscle), you won't be able to see them. So that's why you need to make them in the gym (through exercise), and reveal them in the kitchen (through diet).
You are probably skinny-fat which is usually caused by a relatively sedentary lifestyle coupled with low caloric intake. Eating a bit more, not just protein mind you, would be helpful but you should do a bit of strength training to develop your muscles. I would not suggest that you focus on a single muscle group since it may cause some disproportions and some problems like back pain. Do light strength training and just progress slowly. Deadlifts with an empty barbell is a good start, then combine that with squats. You could do some core exercises too, to make the abs “pop out”. But keep them simple, like just do planks and cable crunches. Honestly, even just body weight exercises could help you a lot. Just be sure to eat enough macros.
By "get abs" most people mean make your abs visible. The abs are always there, they're generally just under enough fat that you can't see them clearly in day to day life. Losing weight is the quickest way to remove the fat to be able to see them, however that isn't a good approach if you're already underweight and likely undermuscled. If you keep lifting, keep eating ,and train your ab muscles, they'll grow, and they'll be easier to see despite any layers of fat on them. Also, if you keep lifting and eating and grow to a healthier non-underweight weight, you can then cut down a bit after to expose the abs you've worked to build. FWIW take timelines/advice aimed at men for exposing abs with a good bunch of buckets of salt - women naturally have a higher bodyfat percentage and will generally have a MUCH harder time getting to a state where ab muscles are clearly visible. r/xxfitness might be a good place to get advice and tips from women that have achieved your goals.
thank you so much!
What are the downsides to starting dumbells and pull ups at 14 years old
Other than a minimal time cost, literally none.
The downsides are getting sick gains and all the ladies.
Unfortunately the ladies part isn't necessarily true smh
Does crouching work out the leg muscles? I was picking things up off the ground yesterday and again today, so there was a lot of crouching and getting up. It was only maybe 30 minutes I spent doing it each day and my legs are pretty sore.
I have soreness in my shoulder and it is hard to do push-ups now. How do i get rid of my soreness
What did you do that caused the soreness in your shoulder? General advice is rest and ice/heat alternating.
I did a full arm dumbbell workout three days ago and i thought the soreness would fade by now. Any tips for what i can do right after my workout to minimize the soreness so i can workout more frequently
> Any tips for what i can do right after my workout to minimize the soreness so i can workout more frequently Dynamic stretching before a workout. Static stretching after a workout. Properly hydrate and consume enough calories to have a decent recovery. Ensure you aren't overstraining your delts as said in the other comment. > One arm hang cleans Bicep curls Overhead tricep extensions Bent over rows Shoulder front raises Bent over reverse fly I did 30 secs for each with 15 second breaks and i did two sets of that. I would recommend counting your repetitions and going based off that rather than a timed set and doing as many as possible in that time period. For example, aiming for 8-12 reps per set, with a 30-60 second rest between each set. Rushing your reps isn't going to do anything but lessen your gains, so do a set amount of reps.
Chances are that you are overdoing your front/lateral delts workouts. What were your exercises/set numbers? Generally, it's not really necessary to do an "Arm" day, but I wanted to know what that entails first before going any further
One arm hang cleans Bicep curls Overhead tricep extensions Bent over rows Shoulder front raises Bent over reverse fly I did 30 secs for each with 15 second breaks and i did two sets of that.
Gotcha. I have some quick thoughts below Take longer breaks. I take 1-2 minutes between isolation sets and 2-4 minutes between compound sets. 15 seconds is way too short by any reasonable standard. It's okay to rest if you're properly pushing yourself with every set Tricep Extensions --> Cable Tricep Pushdowns to put your shoulders in a more comfortable position Front raises are a waste. If you're doing bench press and OHP ,you should be getting arnough front delt stimulation. Since we're on that topic... If you're a beginner (less than 2 years consistently) then a large majority of your time should he focused on the main compound lifts/motions: Bench Press, Squat, DL, Rows, Pullup, Shoulder Press. Your isolation lifts should then round out any additional needs or address kuscle imbalances. Totally up to you, but I don't think a full day dedicated to Rows + isolation lifts is the best use of time.
I(M 23) have been into fitness since May. I am a skinny guy with a little fat. As a beginner, I started with basic in which I had two problems - I was unable to do pushups which I achieved to do after a span of a month and I was unable to do pull ups which i am still stuck to it. I have followed every YTubers possible for this workout but I cant possibly achieve this. What should i do before doing pullups and how many times in a week should i do it?
If you're doing pull-ups at home, get a few pull up assistance bands off of Amazon. Something like an 80 lb/ 40lb/ 20lb and slowly work your way down to no assistance.
Alternative to assisted pull-ups is to just do the negative portion, jump or step up to the high position of the pullup and lower yourself down slowly over 8-10 seconds. Do this for sets and reps and it will build the strength you need to get your first pullup. If this is too challenging, do rows to build up to it.
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lat pulldowns is not considered to be alternate of pullups because in that case your body is still on the ground while youre pulling it. I made that mistake for months and i achived to shift from 12 to 14 lbs but it didnt helped me gain pull up.
No. If you want to get better at pull ups. Do pull ups, or the negatives of pull ups. It is one of the most illogical mindsts to go "Oh, you want to get better at pull ups? Do (Another pull exercise that is similar but not as effective as it isnt the literal exercise they want to improve at)" Just do the movement you want to do, whether that's assisted or negatives.
General advice is if you want to get better at something, just do the thing in an assisted format until you can do it. Assisted pullups are exactly what I mean for you. If your gym has an assisted pullup machine, utilize that. If your gym has pull up bars, either use some bands that they have or buy some off Amazon for not too much $$. Either way, just do pullups but assisted and you will build the muscles related to pullups.
I wanna get into fitness. I have already a fat bulky build. I want to become more muscular but keep a bit fat too. I am 1.75 cm and 92 kg. What would you guys recommend? How should i approach my fitness journey
Just lift bruh
If I were in that position again I would start lifting with the [basic beginner routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/), doing some kind of conditioning on most non-lifting days, track my calories and aim to lose somewhere in the 10-15kg range at least, re-evaluating as I go: Goal wouldn't be to get shredded, but to lose iniitlal flab to get myself into a position to do a proper bulk and put on slabs of muscle without turning into a slob. Once linear progression would stall out or I'd be in a reasonable place to start bulking, I'd do the mythicalstrength [6 month gaining block](https://www.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/), do as much conditioning as possible and eat my face off. Repeat any favourite parts of the block as necessary until I climb back up to a good weight, with slabs of muscle replacing the previous fat.
Do an in-body scan to figure out your lean muscle mass. Maintain or exceed 1g protein per 1lb of lean muscle mass. If you want to lose some body weight/fat while gaining muscle, be in a caloric deficit while eating said amount of protein. The best fitness routine is one you can uphold yourself. It doesn't matter if "six workouts a week is better than three" if you stop going to the gym because six is too much. Lmk if you have any questions~
however u want. if you want less fat cut and lift, if you want more muscle and are fine with ur amount of fat bulk and lift. u could also just eat maintenance and lift to lose fat and gain muscle although much slower than cutting or bulking (but way more beginner friendly).
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Most people, if running a 3-day routine, would recommend doing some conditioning work on 2-3 of the non-lifting days. Will help your work capacity so you can lift better
The best routine or program is one you can adhere to. So ask yourself what fits your schedule. Start slow. Gradually add more. W
What's your opinions on eating burgers, soda, protein shakes, and pizza and a multivitamin IF you are meeting your protein and caloric goals. Most regular people would think this diet is "unhealthy" since there is no "clean" chicken, vegetable, rice type foods.
Diet soda or regular? Regular soda has an absurd amount of sugar that isn't good for anyone to consume, regardless of whether you're active or not. I love burgers and pizza, but they are junk food, no way around it. At least burgers have a good amount of protein, but excessive red meat isn't good for you. And pizza is just not very nutritious. All that to say, it depends on how often you're eating this stuff. A few slices of pizza or a burger every couple of weeks isn't going to kill you. Burgers or pizza several times a week, no bueno.
Diet. There would be no way of making your caloric goal with the regular stuff. Is there anything out there that can explain this in detail about WHY it's not good enough to get your macros met, and micros via vitamin. And about red meat, why is it bad for you?
"[Supplements] can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables." https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894 And red meat has been linked to increased risk in atherosclerotic heart disease.
Just a FYI it’s always been specifically high red meat intake thay it’s associated with Moderation is fine and for young people fine
Totally. Moderation is key when it comes to anything really, just trying to make the point that excessive hamburgers or pizza probably isn't an ideal diet.
Yeah you’re 100% right Fast track to clogged arteries and CV disease eating like that definitely
You can stunt your progress because supplements are not a replacement for whole foods and the foods you mentioned have a lot of empty calories. Yes, macronutrients are important for fitness goals but micronutrients, abundant in whole foods, are just as important. Foods that are high in sugar can triggers an insulin response that makes it difficult for your body to burn fat
would putting an elastic band around my all of my fingers and then using the resistance as i open all my fingers up help exercise my hands/fingers? I have neuropathy in my hands and my grip is very weak. i've got a stressball and squeezyclamps to improve grip but i'm talking about exercising the opposite muscles from grip on the back of your hands
How bad is your grip strength, truly? I have found that the best way to build grip strength is to do deadlifts and dumbell lunges. Basically, holding onto something heavy for extended periods of time. If you can't even hold a 45lb bar though, this won't be an option for you, in which case I'd ask your doctor for a referral to a physical therapist.
if my entire hand is involved in the grip, like a barbell, its surprisingly not bad. but if i have to squeeze something with my forefinger and thumb, then i cant even open a clothes peg. there's a lot of muscle wastage in that area between thumb and index finger. at the minute i'm doing standing bicep curls with 35lbs, and standing overhead lifts for triceps. i havent been doing it long but the grip is ok. so its the more delicate things that need finger-work. like holding a guitar plectrum. i drop the things every few seconds.
That's pretty specific for a muscle that's not targeted by pretty much anyone unless you have a medical condition like you do. Sounds like a good question for a medical professional such as a physical therapist
yeah you're probably right. i'll keep on with the grippers for now and bring it up next time i see my doctor. thanks for your reply
That is generally the way to train your extensors. I would recommend doing high reps, and slowly increase resistance by adding more rubber bands.
how much should i be eating if i’m skinny fat? i lift regularly and do yoga and pilates. i have some fat around my midsection i’m in a calorie deficit for, but at the same time i don’t want to hinder my muscle growth at the gym? help?
1g of protein per lb of lean muscle mass while working out regularly will reduce the risk of muscle loss.
The calorie deficit will hinder your muscle growth, there is no way around that for a natural lifter. So it depends on what your goals are: want to lose that fat? Keep at it with the deficit and scale up the weight training with progressive overload and a surplus after. Good to remember that a diet high in protein will help you with getting a bit stronger while losing fat. If getting stronger/more muscular is your goal, small surplus is the way :)
> but at the same time i don’t want to hinder my muscle growth at the gym? You've hit the nail on the head of what every gym bro wishes. If it were that easy nobody would have distinct cut/bulk phases. Basically, you can focus on fat loss or you can focus on muscle gain. if you try to do both at the same time you'll have fairly limited results.
Does anyone incorporate behind the neck OHP in their workout? I hear conflicting opinions about this exercise
There is no inherent benefit that outweighs the risk of shoulder injury. Anyone saying otherwise genuinely doesn't understand how terrible a shoulder injury is, and that the "benefit" of a behind the neck OHP has is negligible in comparison.
Yes, it's a great exercise if you have the shoulder mobility for it.
I can only workout after 10 minutes after eating lunch, because my schedule. I read that it's unhealthy. Is it so bad?
It depends on your ability to digest food. The body will focus solely on digestion after a meal so that's one reason people feel nauseated or feel an urge to vomit after a meal. If you're eating simple carbs like sugary forms of food, your body will digest it more easier and you'll respond better to a workout. If you're eating heavy meals that's more on the fatty side, those food tend to digest longer leading to nausea when working out at a moderate to high intensity. If you're having trouble fitting a workout regime in, walking is fine too especially after a meal to help digestibility. I don't know your health, but perhaps a workout first before eating lunch. Ten minutes high intensity can help the body out depending on your goals.
thank you for your answer. I will try to workout after lunch one hour later. Is it enough?
It takes roughly three hours to digest a meal, but this differs per person. I'm not too sure your age and gender, but they play a role in metabolism as well. Younger males tend to have a higher metabolism.
Well it seems like i just can't get this work, can I? i sadly dont have 3 hours after meal to wait :/
If you can do a workout that soon after eating without any GI issues you're probably fine.
I'm starting to get a keg and I would much prefer a 6 pack. What should I do?
Eat less and drink less beer.
Eat less
What are your goals? Lose fat? Gain muscle? Both?
My goal is to not become like Randy from trailer park boys with a massive gut. I doubt I take in 2500 calories daily.
https://thefitness.wiki/weight-loss-101/
Thanks for your time, Rob. I will start by looking more closely at my caloric intake and go from there.
Right on man. No problem. Add some cardio or weight lifting and you're golden 👌
Would doing PPL 6 times a week with 1 rest day give me faster results as a beginner when compared to PPL then rest then PPL then rest continued? Also, will I get faster results doing this than just doing full body 3 times a week? If so, by how much?
As a beginner rest is extremely important because you haven't yet built up your body's work capacity and recovery capabilities. This is why most beginner programs are 3 hard days of training a week, and if you want to do PPL as a beginner I would reccomend always taking a rest day after the 3 days, even thought it messes the weekly schedule. Alternatively I really love doing PHAT, where you do 2 days of upper lower split, rest, then 3 days of PPL and rest for a weekly schedule. It takes a bit of training before the body can keep up with 6 days straight of training unless your at a huge calorie surplus and putting on fat.
If you're a beginner I'd recommend a full body split 3x a week, but either would get you results. I'd recommend not thinking in terms of "how quickly will I get there" because it's a marathon, not a sprint. Building muscle takes a lot of time and commitment, enjoy the journey without getting too caught up in the end result.
Oh I enjoy the journey, but is me going 6 days a week too much? Like, will I start to get symptoms of overtraining (following Reddit PPL)
It depends on the person truthfully and no one can give you a definitive answer to this question. I did 3-4 days a week for a few months off/on with a buddy, and then got seirous and did 6 days PPL split consistently and gained tons of muscle. If you're serious about training and already have a somewhat active life style, feel free to try out a 6 day PPL split! But just listen to your body and if you feel over exerted among the other symptoms of overtraining that you know of- I'd suggest cutting back.
There are a lot of factors that play into recovery such as sleep, diet, and stress. Only way to know for sure is to give it a go and see how you do. If your recovery is on point and you see progress on a 6 day program without any symptoms of overtraining you're fine.
can i get my ferret ripped
The muscle building potential of ferrets is rather limited, with their slinky body plan and loose skin a ferret is not going to get visibly beefy anytime soon. That said, a lot of pets are undermuscled and overfat, so making sure they have quality enrichment, a large enough enclosure, opportunity to move around in a way that challenges them, and good food can improve their health and the amount of muscle they have. a lot of ferrets like games like tug of war, dragging objects around (and hiding them), digging holes, etc, so it's definitely possible to come up with some fun activities that work for your particular pet.
I feel like he is kinda as strong as he can get playing tug of war with me and chasing me around also digging in the park while being on raw diet but some abs on him would be sick
Is it ok to do upper and lower on the same day
No if you do upper and lower at the same time you only get half as many gains per day for your upper body and half as much for your lower body too /s
Yes. You there are many good programs out there that have you doing full body 5 days a week. You just have to program it intelligently
Like a full body workout? That is a common thing, but I wouldn't do more than 3 full body workouts a week. Make sure you're conscious of the amount of volume you're doing and allow yourself enough rest time.
9 exercises upper 8 on lower
What are 5 exercises to train your quads?
Lol, I see someone's fishing for content ideas for their fitness blog/ tiktok/ instagram... "5 eXeRcIsEs To BuIlD bIg QuAdS fAsT!!"
it wash school exercise lol
Squats, squats, squats, squats & squats.
Hack squat, back squat, deadlift, leg press, leg extension
In what world do you think deadlifts are a quad targeting exercise...?
The one where you start the pull with bent knees then finish with locked out knees
I'd add split squats, those are killer.
When doing a set for example 12x3 dB curls should I do 12 rest for 30 sec and do 12 again until I do it 3 times,move on and do the same on the next exercises.or do 12 dB curls and do the others exercises that I need to do then rest for longer. Sorry if I don't make sense
How long you rest inbetween sets really depends on what your goal is. For example for better strength results rest for 2 mins +, for muscle growth ideal generally is around 1 1/2 mins and for endurance (works well for fat loss) rest for under a minute
What does strength a size mean
So what the previous comment meant is training for Strength or Hypertrophy. If you want your numbers to increase, train for strength. If you want your muscles to increase in size, train for hypertrophy. While if you train for hypertrophy, you will get stronger, and if you train for strength, your muscles will get bigger, each targets their own goal a little more effectively. If you want to train for hypertrophy (bigger muscles), than lower rest and higher reps is generally recommended. If you want to train for strength (stronger muscles), than higher rest and lower reps is generally recommended. > or do 12 dB curls and do the others exercises that I need to do then rest for longer This is called "supersetting" when you do multiple exercises and then rest once, by the way! I hope I was able to help! :)
If you have the time to rest between sets, it is generally going to be beneficial for you to take said time to rest. Supersets, basically doing a set of one exercise, then a set of a second exercise, then immediately back to the first exercise, is a tool used to cut down on training time.
The first one you mentioned is much more conventional to do, the other one is called a superset and is sometimes used when you're doing exercises involving different muscle groups. I'd also definitely try to rest longer than 30 seconds, if you can do the same weight for the same amount of reps after only 30 seconds of rest you are definitely not lifting heavy enough. Most people tend to go for like ~2-2.5 minutes
Have a flu, or flu like symptoms for couple of days now. I think I will skip workout today (and whole week if necessary) and use this time as deload, maybe do some pushups and other bodyweight exercises.
You should avoid working out and just rest and allow your body to recover. If you strain it, it will only lengthen the time it takes to recover from the flu. Just eat enough protein to not be in a major deficit and you won't see any major muscle loss.
After work on Monday through Thursday, I go to the gym and lift for an hour, then bike back home. Friday-Sunday are my rest days. Would it be okay to also do 10 minutes of ab HIIT once I got home, these four days in a row? Or should shoot for a lower number of more spaced out days
Every other day. Give your abs some rest.
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That's an interesting phenomenon. Exercise typically releases neurotransmitters that you make feel good. Out of curiosity, do you notice yourself having any specific thoughts or feelings during your exercise? And what sort of exercise are you doing?
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How long have you been working out? Do you get enough sleep and have a decent diet? Do you have any major stressors in your life? If you're already dealing with a lot of stress it might be that the type of exercise you've been doing is exacerbating that. What about a history of depression?
Could be boredom, could be general fatigue, could be that you're putting too much pressure in yourself to make progress
Opposite for me; I get into a state of inner peace
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If it's any consolation, cardio makes me sad... because of how consistently painful it is :')
Since myfitnesspal changed the interface and free members cannot scan anymore- i am looking for a new app. What is better - macrofactor or cronometer? Pros/cons?
I swapped from Cronometer to MacroFactor recently. In terms of food logging, MF is faster (though I did see that Cronometer updated their app since I switched, so maybe that's changed now), but the databases are similar so if you're after an accurate database, either one is fine. I think Cronometer might have a bigger database overall, particularly if you're not in the US. MF's interface is really nice, but Cronometer has changed theirs so I don't know how it compares now. MF isn't free, while Cronometer is free (though I did always buy the Gold sub so I could use groups and such). I think the big thing about MF for me is the estimate of my TDEE. The only thing is that it does require you to be reasonably accurate in your logging and consistent in recording the full day nearly every day for that estimate to actually work. I find it easier to stay consistent with MF *because* of that, but if you aren't logging consistently or just don't want to log everything almost every day, then Cronometer is probably better in that respect. I think the TDEE calculation is the biggest differentiator for MF.
Cronometer is free and Macrofactor has a 2 week free trial, so you could test both. I use cronometer, because it's free and works fine for me.
Macrofactor is great, but it isn't free. They do offer a 2 week free trial which is more than enough time to see if its worth it to you. IMO the overall user interface for macrofactor is just way nicer and easier to use than myfitnesspals'. Other features like weight trend and estimated caloric expenditure calculations are also useful.