I'm doing 100 minutes of bicycle exercise around my city with two "Ankle & Wrist Fitness Weights 2kg" tied to my ankles
am i doing too much? i don't feel pain or anything else
i do this routine every weekend and on weekdays is 40 minutes without the weights
How do I take creatine. Do I take it before or after my workout and how much water am I supposed to use for 5g if it
I am enjoying the gym at the moment now that I am truly committing. Its becoming an everyday part of my life to just show up and I feel restless on rest days however going into the third week I am already having doubts. I do not see much in the mirror and whenever I step on the scale its stayed relatively the same.
Just for a little more context I go to the gym five times a week (PPLRPPR), walking to and from which roughly takes 20 minutes, and walking on the treadmill after every workout (30 min, incline 12, speed 3). Ive also tracked my food since I started making sure that I get my protein in however I always end up in my own head thinking nothing is changing.
I guess the only thing showing my progress is the gradual increase of weights that I use as I have that tracked as well however I am a little more cautious as I am currently experiencing tennis elbow. Its really bothering me because although its recommended to rest not going to the gym for some days feels like treason lol.
I'd be glad to receive any advice.
i joined the gym on 2 july and did a mix workout for 2 days( 2 and 3 july) and on my 3 rd day (4 july Saturday) my trainer told me to do legs and made me do these exercises
WARM UP
elliptical machine 10 min
Jumping 30×2
Jumping jacks 30×3
High knees 30×2
Toe touch 30×2
EXERCISE (rep×set)
bw squats, 20×10
Leg extension 20kg, 15×6
Leg curls 10kg, 12×6
Calves raise, 20×6
Cycle 10min
Then next day on Sunday I did surya namaskar 8 rounds,I thought it will help me to stretch up a bit .idk if that was a good decision or not
Over-all about 200 squats ,120 calf raises...
And today 6 july I have a very SEVERE PAIN in my calf I can't even stand up on my legs, I can't even get my legs straight on the floor
What should I do nowww??
I've been on my fitness journey for a while now, and I've been struggling with keeping myself motivated. This past few days were tough for me.
Most days, I genuinely look forward to exercising. I have a lot of energy and I enjoy it and I feel great afterward. But there are days when I dread even starting a warm up. I don't necessarily hate working out. I just feel mentally resistant to it some days. And it takes everything in me to get up and do it.
For those of you who've been consistent for years, do you still have to talk yourself into working out sometimes? Or is there a point where it's just something you do without that internal struggle?
I'm asking because I want fitness to become a normal part of my life, not something I constantly have to negotiate with myself over. I'd love to hear what that journey has been like for other people. And how do you keep yourselves motivated?
Im 22m 162cm and about 80-85kg
I recently got motivation and my goal would be to lose some weight and have a bit of visible muscle.
I need to know how much i can change in 1 month because i know myself and if i dont see results i give up.. i am willing to really push myself and do more if changing the workoutplan or what i eat can make this a somewhat realistic goal within that short time.
And i have no clue about sports and what i should eat etc.
I got this workout plan i saw online and been doing that for 1 week now.
Split:
Push
Pull
Pause
Legs
Core + Conditioning
2 days rest
WARM-UP
Jumping Jacks – 1 Minute
Arm Circles – 30 Seconds
Bodyweight Squats – 1 Minute
High Knees – 1 Minute
Plank – 30 Seconds
PUSH
Push-Ups
4 reps
8–12
Pike Push-Ups
3 reps
6–10
Bench Dips
3 reps
8–12
Push-Up Hold
3 reps
10–20 seconds
PULL
Inverted Rows
4 reps
6–12
Reverse Snow Angels
3 reps
12–15
Superman Hold
3 reps
20–30 seconds
Back Widows
3 reps
8–12
Prone Y Raises
3 reps
12–15
LEGS
Bodyweight Squats
4 reps
15–20
Lunges
3 reps
10–12
3 reps
12–15
Wall Sit
3 reps
30–45 seconds
Calf Raises
3 reps
15–20 Wiederholungen
CORE + CONDITIONING
Plank
4 reps
30–45 Sekunden
Leg Raises
3 reps
10–15
Mountain Climbers
3 reps
20–30
Burpees
3 reps
8–12
Russian Twists
3 reps
20
Split:
Push
Pull
Pause
Legs
Core + Conditioning
2 days rest
WARM-UP
Jumping Jacks – 1 Minute
Arm Circles – 30 Seconds
Bodyweight Squats – 1 Minute
High Knees – 1 Minute
Plank – 30 Seconds
PUSH
Push-Ups
4 reps
8–12
Pike Push-Ups
3 reps
6–10
Bench Dips
3 reps
8–12
Push-Up Hold
3 reps
10–20 seconds
PULL
Inverted Rows
4 reps
6–12
Reverse Snow Angels
3 reps
12–15
Superman Hold
3 reps
20–30 seconds
Back Widows
3 reps
8–12
Prone Y Raises
3 reps
12–15
LEGS
Bodyweight Squats
4 reps
15–20
Lunges
3 reps
10–12
3 reps
12–15
Wall Sit
3 reps
30–45 seconds
Calf Raises
3 reps
15–20 Wiederholungen
CORE + CONDITIONING
Plank
4 reps
30–45 Sekunden
Leg Raises
3 reps
10–15
Mountain Climbers
3 reps
20–30
Burpees
3 reps
8–12
Russian Twists
3 reps
20
Idk if that plan is actually any good. I am starting to struggle around halfway through each workout.
Whats really difficult for me are my eating habits. I manage to drink a good amount of water by now. But im a really picky eater and hate cooking so i order a lot of takeout..im pretty sure that im not eating too much calorie wise at least.
I am starting college in a month and I want to reduce them as much as possible before it starts.
I’ve started and stopped my fitness journey more times than I can count. For those who used to struggle with consistency, what finally made it stick? Was it a mindset shift, a routine, a goal, or something else? I’d love to hear what worked for you.
To put things in context: I’m a 25-year-old guy. I started going to the gym a year and a half ago, and my goal was always to build a big, strong lower body. I did a one-year bulking phase where I went from 64 kg to 83 kg, and my glute measurement went from 92 cm to 108 cm at its peak. Afterward, I did a cut lasting about five months and ended up with a glute measurement of 104 cm. My question is: how much more can they grow, considering this trend? I’ve discussed this with a few people who said the growth I experienced wasn't normal, though I’m not so sure about that. I’d really appreciate it if someone could help clear this up!
I’m considering walking on a treadmill basically 99% of the time. (Motivation gone sometimes randomly on a rest day) I was wondering if anyone has started doing this and when you’ve started seeing results for yourself.
I’m going for 12,000 steps on a treadmill at 3mph without incline because I don’t have that kind of treadmill and I’m just curious about when people on the same path as me have with their experience with what I’m going through. I’m also trying to lift weights 4x a week. 2 upper/lower body workouts.
Btw I do occasionally drink alcohol but rarely so and also I’m on a calorie deficit as well. I’m hoping to have people who come close to how I’m going about things. I’ve been going strong for a couple weeks already. So this is me being curious about other people’s experiences.
The coach there told me to work on 2 muscles each time and start with a 15 minutes warmup to avoid muscletearing but didnt mention rest days so whats the deal
is it wise to go to the gym after work (approx 9hrs) on about 90mins of sleep. i don’t wanna make excuses for myself but i also don’t know if this is a valid reason to go home instead of gym.
I’m 15, do sport a couple of times a week, and I’m getting my first gym membership soon. I tend to overthink food a lot, which sometimes leads to either feeling like I’ve overeaten or not having enough energy to focus on my fitness goals (strength, fitness, body composition). For people who’ve had similar experiences, how did you stop overthinking food and learn to fuel properly over time? Does it get easier?
I’m a man and usually use boxer briefs. Doing leg curls makes my legs clamp down on my wedding tackle. Running also makes my giblets swing uncomfortably. Jokes aside, it’s a bummer.
So, from my understanding the upper horizontal grips are for the upper back and the vertical grips are for the lats.
But then you also have lower grips horizontal and I have not figured out what they focus on.
As, in the videos just the upper and vertical grip is talked about.
Can someone explain?
Hey i have been going to gym for about 4 months now and I used to do the BRO spilt and train one muscle a day but now I'm thinking to change this to ppl. I would love if someone could DM me a good 6 day ppl workout plan as I don't know much about which exercise specifically target which muscle group
comparing progress pictures from a year ago and now. fairly consistent with getting in the gym, but not nearly as consistent with diet.
not eating like crap, but not eating enough calories/protein. i make an effort, but i know it’s not enough.
despite this, im still seeing huge gains (in my arms, in particular).
why is this? M25
Hi everyone
I'm too weak ( literally too weak ) and I've been going to the gym for like 6 months and i didn't see any progress even in strength
And i found out that my form was too bad in every exercise and my diet was bad too
And now it's been a month and half, I've fixed my form and improved my diet a little bit( it's still not that good ), and i started taking creatine in 2 months
But still there is just a little progress in only reps
Let's say i started with weight i can do 6 reps, then after weeks i reach 12 reps, and when i try to use more weight i fail to do even a single rep with good form
( my lat pulldown is stuck at 20kg, pec deck at 16 kg, machine shoulder press 10kg )
( and in the past couple of months i gained weight but only fat with no muscles, and now I'm 70kg, and when i touch or sqeeze my hand i don't even fell muscles i only feel fat )
Does anyone know what should i do ? Or anyone has been through that can help
Thanks
Hi I am 16F and have been trying to grow my calfs for some time now. I have been doing 10 minutes of jump rope daily and 150 calf raises every 3 days and 35 leg presses and donkey calf raises. I’m not sure what I’m still doing wrong! Maybe as I get older something will happen? If you guys have any tips on how to see change I’d love to hear!
Hello guys I am new here I need advice for how to gain muscle and weight consistently , right now I am very week that can't even handle the steering wheel of scooty and bike and i know it's my fault because there was a chance to grow myself during Covid but I caught to lazyness that i could not take care of my self and now I am 21 old and my height is 5:11 and weight is 56kg and I believe that I have no strength left in my body because I was so lazy . I can't even do more than 2 push ups because of my very thin body where no muscle mass is there please give me advice of how I can do consistently work on my self
Thank you..