Fitness

Title says it all, i want to lose weight and also build some muscle, ive have been hitting the gym and cutting my calories by 500-900cal for the past two months, while i am seeing some muscle growth, its not very substantial or something people around me will notice, ive also lost about 2kgs which is not much so i am thinking of doing a 200cal surplus for a month to see how it goes I wanted to get some advice as well as read other people’s experiences

If I do 3 sets of pullups, pushups/dips, rows, crunches/planks, and squats, one after another is that enough, along with good diet, to keep me in generally good health including cardio? Will I quickly reach a plateau and need to change into a more traditional bodyweight program?

Just got back into hiking after an extended leave. I managed to get over 60 miles in June which isn't too bad for me.

One thing I am noticing is how much better I feel. My life was being absorbed by my job that I started last spring, and I gained quite a bit. Anyway I realized hiking worked pretty well for me before, so I decided to set boundaries at work and give it another try. I am glad I did because I am more motivated and my eating habits are getting better.

My goal for next month is 100 miles.

I have been on a long journey from 25+ % bodyfat to 11% and also packed on a lot of muscles. Now, I never feel satisfied, but there is a point where it is sane, to let it go.

But I don't want to give up working out. I like it too mucu for that. What could be some new goals, that don't interfere with my gains. I want to keep them.

I've been weightlifting at the gym with my brother at least 2-3 days a week for the last 2 months. I recently noticed a week or so ago, after my workouts, the soreness has decreased in the days following, tremendously. No longer am I walking around with locked knees because my legs are going to give out, or with T-rex arms because my biceps are locked up solid.

I love the feeling I get after I come back, and my body feels totally relaxed and used up. I have noticed I get anxious if I go more than a couple of days without going.

Physically I've noticed my muscles have started getting harder, like they are flexing even when they are at rest. I've started losing weight, my wife has mentioned it multiple times, and when I feel parts of my body throughout the day, it feels like certain places where fat had built up are now "smaller". I also notice that just moving around has gotten easier. Getting up from seated, while squatted, climbing stairs and ladders, moving furniture etc, has all gotten a little bit easier. I haven't gotten on the scale, but I suspect I've lost maybe 10 pounds, but it might be more. I'm still probably 40 pounds overweight so there is plenty more room to improve.

Mentally, I've noticed my confidence has grown and I feel much more comfortable with my body. I have the confidence to start limiting my calories in a meaningful way now, and I'm also currently psyching myself up to start running on my off days.

I used to dread gym days, but now, I get excited to push myself and crave the broken down feeling it used to give me when I was more out of shape.

I think the drive that keeps me going back, is the fear of losing what I've gained.

Anyways, what has kept the rest of you going? How long have you been going and how long until you feel like you started hitting your goals? Any advice for someone like me in this early stage?

Much love, thanks everyone!

Then we'll argue about the answer in the comments

cross-posted from: https://sh.itjust.works/post/401464

I'm looking for something short, ~5min, but if you have a longer one I'd love to hear it, too

I want to hear what you've done recently that you're proud of.

The mods there put a ton of time condensing and vetting information. It's worth a bookmark.

How large were your physical changes and how large, if any, were the social ones? Related to anything you feel comfortable sharing, e.g. socializing/meeting new people, work, dating etc.

It's been a while since I decided to invest in my body.

Usually I focus my workout where I think I am lacking some strength.

For abs and core strength, I have done somewhat this workout and I think I will stick to it, every two-three days I will do:

• 7 leg raises

• 20 sit ups

• 20 russian twists

• 40 s plank

• cobra stretch

I run at weekends so I will skip leg day and as I skate quite a bit as well will try to manage the previous workout with it.

The problem is the arms workout as my wirsts are weak AF since I broke them ( yeah... guys wear your wrists guards ), so I usually crumble doing push ups, what would you guys propose as workout not only to build my arms, but too slowly build up my wrists.

Other problem that I want to work on is flexibility overall I am good but as I get older the more and more I notice my joints are getting quite rusty.

So I've been out of the game a couple of years, I did a bit of calisthenics but I'm too fat now to go at that and also I was never flexible which brought a bit of a wall to that path.

I've about 10kg put on past my resting happy weight and 13-15kg past my prime. I'm looking to drop weight first and foremost and maybe build stamina.

I have my own barriers tl push through, hoping this restart takes but mostly I now have to be self motivated because a change in location means no classes only gym access.

So... Could anyone provide a quick 45-60 minute routine to get me started. I'm 183cm and 100kg.

Currently my top two picks based on intuition and personal taste in flavors are vanilla ice cream and white chocolate. What do you think? Or maybe you can recommend something better?

I always have trouble firing my glutes. When I do squats it feels like all quads.

Hobbled around barely able to take the two steps up to my front door the last couple days lol. It still hurts today but it’s tolerable. Is it safe to work out?

Oh man I feel high on endorphins

I (27F) got into heavy lifting at the start of April as a means to help with fat loss because I'm super short. I PR'd my squat (65kg) AND my deadlift (75kg) today. Never thought I'd make so much progress so quickly, newbie gains be damned. And I still have so much fat to lose, and so much muscle to gain!

Feeling stronger by the day, and super excited to grow with this community!

I started running about a year ago and I really enjoy it. Most of the time I run on treadmills before my workout, but when I can I love to run at parks. My roommate and I had a race my last semester and he zoomed away as soon as I reached my limit. Would appreciate any recommendations.

Edit: Thank you everyone for your responses!

Hey everyone! I want to have food scales in two different locations (I am frequently at my in-law's house several hours away from my own home), and my solution is to bring my old scale here, and get a new scale for at my own home.

Does the fediverse have any tips for a good, relatively inexpensive scale. It's important that it displays weight in grams - it would be great if there are decimals for grams, but in my experience it's incredibly hard to find this.

Bonus if you are Canadian and have recommendations on where to buy in Canada as opposed to, say, amazon.com.

Thanks! :)

I am semi-reguarly going to the gym (2-3x per week, depending on the week), and I decided to try a home workout challenge this week, adding 15 pushups every single week from Monday. At first I was doing sets of 15 but I've changed my style with time to minimize sets and maximize intensity.

Monday: 15 Tuesday: 15+15 (30) Wednesday: 15+15+15 (45) Thursday: 20+20+20 (60) Friday: 20+20+20+15 (75) Saturday: 20+20+15+15+10+10 (90)

Today I gotta do 105 and am considering how I want to approach it. Or, I can cap it at 100 and try to just do 100/day. Do you guys feel like it would be better to do 100/day or continue trying to increase my reps? Or perhaps I should start incorporating different pushup techniques (narrower hands, diamonds, lower hands, etc)?

So I'm someone with chronic pain and fatigue. A few years ago I started a fitness journey and went from 260 down to 180. Today I'm at 219 after falling off the wagon. I want to start again. Eating healthy, getting active. It's hard. I recently hurt my back so I'm trying to get that sorted.

Step 1 is cutting all soda and energy drinks. I'm going to flip that switch starting Monday. With Lemmy as my witness.

A playlist of the NASM-CPT Podcast videos on Youtube