For aerobics, I like cycling and swimming. I am strong in both and can keep a good pace for a long time. The other day it was raining and the pool was closed so I decided to run on a treadmill and was dying after 10 minutes. This surprised me since I'm in good aerobic shape (or so I thought). It wasn't my leg muscles getting tired--it was just feeling hard to breathe. Why doesn't good aerobic conditioning in one activity transfer to another one?

Maybe a weird question.

I've been trying to grow my leg muscles and recently had a session with a personal trainer. He looked at what I usually do and said that my form is good, but I do way too many reps and my weights are too light, and that I must lift more and lower reps if I wanna grow and get stronger. I usually do 12-15 reps for lunges, squats, leg press, etc, but I feel like my legs can do more.

However, the problem is that I really don't like that feeling when you are lifting heavy weights, especially towards the end of the set, and you have to brace your whole being to exert force to the point where you have to involuntarily engage your facial muscles. I am sure you know what I am talking about. That feeling of total exertion, when you're grinding those last few reps and really tapping into your will lol. I absolutely hate that! Is there no way around it to grow your legs and butt?

I tried using very strong pre workout and it helped do a killer session but I don't wanna be doing that every time I go to the gym. It interferes with my sleep and makes me feel too overstimulated.

Will creatine help reduce that feeling of exertion and like you are gonna blow up? What are some other tips you can give me?

Fyi, I am not new to the gym, but I've always been doing things like yoga, bodypump classes, and lighter weights with higher reps.

Hello as the title says, I am in search for something that is not overly sweet because it irritates my throat.

I have tried Premier and Boost protein drink, but they are both too sweet for me. Took me a while to get them finished. I have tried Bürst from Costco and it seems to be better than the previous two.

I feel like just by looking at the label/nutrition table that says zero sugar doesn’t help. I know sweetness can be relative, but I’m wondering if someone can have a similar take on those 3 drinks I have mentioned and found a good brand. Or, someone who have tried bunch of brands and can have a reasonable comparison to those that I have just mentioned.

I’m also thinking of just buying the unflavoured powder, but then it would also mean I have to get another kind of drink to mix that into.

Thank you

hi i really wanna have toned arms. i’m 28F 159cm weighing 53.2 kgs but my arms appear kinda flabby so i asked chatgpt for a workout routine which includes dumbbells and a walking pad since those are what i have atm. is this a good routine? i have more free time every mon, wed and sat.

sunday
WALKING PAD: 3.5-4.5 KM/H (30-45 MIN)
• Dead bug - 3x10/side
• Plank - 2 × 30-40 sec
• Stretch - 5-10 min

monday
WALKING PAD
• Warm-up: 3.5-4.0 km/h (5-10 min)
• Main: 4.5-5.2 km/h (20-30 min)
• Shoulder press - 3 × 12-15
• Plank - 3 × 30-40 sec
• Lateral raises - 3 × 12-15
• Bicep curls - 3 × 12-15
• Triceps extensions - 3 × 12-15
• Rows - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Slow curls - 1 set
• Overhead hold - 20-30 secs

tuesday
WALKING PAD: 3.8-5.0M/H30-45 MIN)
• Squats - 3 × 15
• Glute bridges - 3 × 15-20
• Stretch - 5-10 min

wednesday
WALKING PAD
• Warm-up: 3.5-4.0 km/h (5-10 min)
• Main: 4.5-5.2 km/h (20-30 min) • Boost: 5.3-5.8 km/h (5 min)
• Bicep curls - 4 × 12
• Lateral raises - 3 x 12-15
• Front raises - 3 × 10-12
• Shoulder press - 3 × 12-15
• Triceps extensions - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Push-ups - 3 × 8-12
• Plank shoulder taps - 3 × 10

thursday
WALKING PAD: 3.5-4.5 KM/H (20-30 MIN)
• Bicep curls - 3 × 12-15
• Triceps kickbacks - 3 × 12-15
• Lateral raises - 3 × 12-15
• Arm circles - 2 x 30 sec

friday
• Rest

saturday
WALKING PAD: 3.8 - 4/8 KM/H15-25 MIN)
• Squats - 3 × 12-15
• Bent-over rows - 3 × 12-15
• Glute bridges - 4 × 15-20
• Bicep curls - 4 × 12
• Reverse lunges - 3 × 10/leg
• Shoulder press (3 kg) - 3x 12-15
• Triceps extensions - 3 × 12-15
• Triceps kickbacks - 3 × 12
• Lateral raises - 3 x 12
• Plank - 3 × 30-40 sec

I'm struggling to understand either the bio/mechanics of machines and why some people seem to have disproportionately strong lifts over everything else. Now I know I should be focusing on my own lifts and even my personal trainer tells me that so and she talked about how the most important thing is to feel the movement and disregard the numbers all together and anyone elses workout but it's doing my head in. So please don't attack me I just don't know how to explain it.

I've been doing workouts for the last month and every Saturday I literally do the same or similar workout as someone else that's there same time and in ALL of the hamstring and glute exercises I'm doing more with the perfect form I got from my trainer, and I saw them max out with less today, and yet with the hamstring curl machine, I just saw them doing 59kg today for like 10 reps and I can't even do 40.

I'm well aware that I should focus on my own workouts, and you don't need to tell me I'm insecure because I'm big enough to admit it but this is literally doing my head in. Are there any explanations for why some people suit machines so well.

Work schedule is all over the place and I cant do anything that requires showing up somewhere on a fixed schedule. Ive tried doing this myself, but I just cant stick to it and need someone holding me accountable.

Has anyone done an online program that actually had real coaching?

Anyone tried awaken180 or jenny craig before? Kinda seems to fit what Im looking for.

So I read somewhere to drink within 2 hours of working out. But I just need to clarify something is it two hours from when you started working out or 2 hours after finishing. For instance, if I worked out for 2 hours would I have to drink whey straight away to get its benefits for all the muscles I worked on? Or after that 2 hour workout would I have a 2 hour window to drink whey and get its benefits?

I want to take a spin class but I am extremely worried it will make my legs big and bulky. I am already very athletic looking and the thought of making my legs bigger is legit nightmare fuel.

i have an apple body shape and i LOVE running. i have inattentive adhd so its perfect for me. it genuinely changes my mood and makes me so much happier and more productive. one day i plan to run a marathon with my father.

i also do like lifting weights, specifically lower body, because it also helps my running strength.

my question is, is the purpose of cardio to burn calories, or can it target belly fat specifically? or is it just the fact that when you burn calories in a deficit, you will naturally lose weight everywhere?

my stomach has always been the last to go.

I'm thinking about switching from an Arnold split to an Upper/Lower split, training 4 days a week

The main reason is that I don't get enough rest with Arnold, and I sometimes end up skipping workouts because I'm still sore
My only concern is Upper day It feels like there are so many muscle groups to train in one session (chest, back, shoulders, biceps, triceps). I'm worried that by the end of the workout I'll be completely exhausted and the quality of my sets will drop and i wanna work the muscles two times a week is that possible?

What should i do?

Always bugging my mind, is this egg I am gulping down even good ?

32M, 5'11, 175 lbs, lifting for 2 years. Squat, deadlift, and OHP have all been moving but my bench has been stuck at 175 for around 4 months. Currently PPL split, benching once a week 4x6-8. Sleep decent, protein around 160g, slight surplus. Filmed my form last week and I might be flaring my elbows and losing tension at the bottom, hard to tell from the angle. Add a second bench day, drop reps for heavier sets, or fix form first?

What is pre workout? What does it do, where do I get it, how do I use it? Im am new to it all, but i have seen a few people talk about using it and I am curious.

I’m considering building a home gym, but I’m not sure if it’s worth it. A decent setup would cost around $4400, while my gym is only $15/week, meaning that money could cover almost 5-6 years of membership. The appeal is convenience: no sharing equipment, no waiting, no commute, and probably more consistent training. But $4400 is still a lot, and I’m trying to be realistic. For those who built a home gym, was it worth it long-term?

I will start,losing belly fat by only doing intense abs workout.

what are some other myths?

I'm a beginner and have been running a 6-day PPL split for about a month. I'm finding that 6 days a week is a bit too much for me right now. I'm constantly sore, recovery isn't great.

So I'm planning to switch to a 5-day PPL + Upper/Lower split. I used Claude to generate a base program and then tweaked it a bit myself.

Day 1 – Upper

• Flat Barbell Bench Press
• Chest-Supported Machine Row
• Seated Dumbbell Shoulder Press
• Lat Pulldown
• Overhead Triceps Extension
• Preacher Curl
• Face Pulls

Day 2 – Lower

• Squat
• Romanian Deadlift
• Leg Press
• Leg Curl
• Standing Calf Raise

Rest

Day 4 – Push

• Incline Barbell Bench Press
• Cable Fly
• Seated Dumbbell Shoulder Press
• Lateral Raises
• Overhead Triceps Extension

Day 5 – Pull

• Deadlift
• Lat Pulldown
• Seated Cable Row
• Deficit Pendlay Row
• Face Pulls
• Hammer Curl
• Preacher Curl

Day 6 – Legs

• Hack Squat
• Bulgarian Split Squat
• Leg Extension
• Leg Curl
• Calf Raises

P.S. I have added face pulls twice because i have round shoulders

I've been doing gym (weights) for about 10 months and I've never had this problem:

Until now I have had no problem with the loads especially to progress in my opinion also in physical appearance, but now I have this problem, when I am at the end of the session and I miss 2 exercises I feel a feeling of headache and that I am short of breath, maybe it is because of the heat because I do not know otherwise what the cause is, maybe also the fact that I drink little water during the day, I care enough about nutrition only this week I ate out but because I had no choice, I move enough during the day, I do about 3000/4000 steps on average a day, I ask for help.

My data:

15 years

Male

About 1.80 meters

63 kg

fat%:~11%

this sounds a little stupid but can you mix creatine with warm liquids/food (like soup, pasta, etc) instead of taking of with water? when i do it with lukewarm water there's the texture that makes me want to throw up, while with warmer liquids it dissolves fully.

i know it can break down to creatinine which we don't want if it's too hot, but how hot is it?

Appreciate any help!!

I'm 17f, 130 pounds, 5'3, workout 4 times a week, and i'm really just trying to build muscle. I've been going to the gym with a friend of mine who knows a lot about fitness stuff, and she's been helping me a lot. She says with how intense we work out, 50 minutes a day should be fine, especially cause I don't rest (we do supersets). For example, today my routine was -

Warmup
Superset 3 rounds
⁃ 6-10 Assisted pull up
⁃ 6-10 Assisted dip
Superset 3 rounds
⁃ 8-12 Seated row
⁃ 8-12 shoulder press
50 abs

And that all took me around 50 minutes. I know a lot of people usually workout an hour or more, so I'm wondering if what I'm doing is efficient enough to gain muscle. (also I've been eating a lot of protein, around 100g a day). I'm just asking here because i've seen a lot of yes and no's as an answer, and I read that in the long run it's not enough.