Saturday, April 2, 2016

I've started running and it just feels awkward to me. How can I enjoy it more?

I've started running and it just feels awkward to me. How can I enjoy it more?I've started the Couch to 5k program and I finished the second week. It's not horrible but I really feel clunky while running and I get shin splints halfway through and it just feels awkward. I am 5' 9" and 215lb (a decent amount is muscle) so I feel like this could definitely be a factor. The shin splints kill me but I think they are getting better. I just feel like a pogo stick while running and it hurts my shins. Does anyone have tips? submitted by /u/hagrids_a_pineapple [link] [comments]

Why do so few doctors endorse multi-vitamins? Do they help?

Why do so few doctors endorse multi-vitamins? Do they help?Im a young male and have been told by bodybuilding.com, youtubers, supplement companies and professional bodybuilders that multi vitamins are essential. But I never hear doctors or even nutrients say they are good let alone essential. I hear of people being advised to take magnesium, iron etc but never multivitamins. Why is it? submitted by /u/clurt [link] [comments]

Looking For a New Program/Split

Looking For a New Program/SplitHello /r/fitness, Until today, I've worked out at Planet Fitness. Before I got into strength training and fitness in general, I had no idea what that decision would get me into, and it didn't help that my parents like pre-paying for things instead of subscribing. I'm locked into that for another 7 months, but thankfully, I was able to educate them on why I need a real gym with free weights to truly become stronger and improve myself, and they agreed to sign me up at a new gym, even though it's only been 5 months. Starting today, I have access to the gym at my local YMCA, which offers great student discounts btw if you're looking for a new place to work out. They've just redone the whole thing, and now they've got squat racks (with gliders tho, not cages), bench presses, much heavier dumbbells than at PF, tons of machines, and some really cool extras like a hex bar, battle ropes, special bars for T-Bar rows, and a turf strip with a sled. Anyways, I'm really stoked about being a member there, and I want to switch to a program that optimizes what I have access to now, but specifically, barbells.. I've been on a long cut for a while, and I've got a ways to go before I start bulking. I've been on a dumbbell PPL for a little bit and have put on some decent strength, but my PRs are still really, really low (DL: 225, Squat and Bench: 135); I have tested them on free-weight barbells before so they aren't smith machine PRs. I'm inclined to do SL 5x5 because it's tried and true, but I want to train more than 3 times a week. I'd like to do something with a 5-day split. Any recommendations/suggestions you have would be really appreciated as I'm still pretty new to lifting. Thanks. submitted by /u/JakeWasAlreadyTaken [link] [comments]

New to this

New to thisHello everyone I am currently a 6ft 18 year old weighing 236 pounds. My goal by September is to weigh 200. I won't have access to the gym until June so I'm starting to run/walk 2 miles a day. What are some recommendations that you can provide? submitted by /u/vykacia [link] [comments]

Improving the strength of lats?

Improving the strength of lats?M 18 5 7' 145 Last year I went to a Cozumel beach while on a cruise. They had these big inflatables which were fun get on and bounce and slide around. I was fairly new to weightlifting then, just using my cheap home gym while on a big cut for weight loss (60 pounds, gotta brag). But I wasn't strong enough to use my arms to lift myself from the water on some of these inflatables. I'm going to do pretty much the same thing this year in 7 weeks and was wondering how I can strengthen my lats to do it. Right now I go to an actual gym and follow the PPL routine. I'm eating at maintaining with while also getting in my macros. Will pull ups and Lat pull downs be enough? submitted by /u/Sham129 [link] [comments]

At what point is it no longer worth to keep cutting? (M20, 196 cm / 6'4 and 93 kg's / 205 lbs)

At what point is it no longer worth to keep cutting? (M20, 196 cm / 6'4 and 93 kg's / 205 lbs)So I'm nearly 4 months into my cut and have lost somewhere between 6-7 kg's (13-15 pounds) which is fantastic. My original goal was to keep cutting until I got visible abs. I'm making good progress but I also feel like I'm 'wasting gains' so to speak. My vascularity on both arms, chest and shoulders is on-point but abs? Nowhere to be seen. Now I know that genetics play a part and that the abdominal fat is often the last to come off but what I'm wondering is if it's worth it? Am I wasting my time trying to reach this goal (and losing muscle mass due to a caloric deficit) and should I instead start bulking again? Progress November unflexed: http://i.imgur.com/HK4BSsW.jpg Start March front unflexed: http://i.imgur.com/1bkgFnG.jpg Start March front flexed: http://i.imgur.com/mBpa57u.jpg Start March back: http://i.imgur.com/yZDdV1y.jpg I've lost 1 kg. since the March pictures. submitted by /u/Menig199 [link] [comments]

Is "gymtimidation" a real thing?

Is "gymtimidation" a real thing?Or is this just part of planet fitness's gimmick? Ive been going to the gym for a quite some time and when i first started. Even when i was out of shape, no one ever seemed to judge me. I go to the ymca gym btw. Is it a pride thing or something? submitted by /u/Thesmuz [link] [comments]

17 years old, seeking some physique advice?

17 years old, seeking some physique advice?(also posted this to /r/bulkorcut but seems pretty dry there) To start off, I'm turning 18 soon, 5'8", male, asian, and currently 146lbs. I have been lifting on/off for a year or so and was a 160lb skinny-fat prior. These last three months I kicked it up a notch both in terms of diet and exercise. I lost weight pretty smoothly, shooting for 1800 calories per day, 135g protein, 208g carbs, and 50g fat. I do PPL six times a week, no access to barbells though. During that three month span, I attempted to bulk for two weeks at 2500 calories/day and I think I went a little too overboard (though I'm aware that most of it was probably water weight/poop)-- I still didn't like what I was seeing in the mirror so I decided to cut for a few more weeks, and here I am at 146lbs. I'm looking for opinions on whether I should continue cutting for the summer, getting the last bits of fat off and achieve visible abs, or bulk? Pictures this morning Lastly, if you recommend that I bulk, is there a way to do so while minimizing fat gains as much as possible or do I just go straight into a surplus at like 2300 calories and accept it? Inevitable, but I don't want to gain stomach fat again as a former/current skinny-fat. Thanks for reading! submitted by /u/WORSTBOWLHAVIOR [link] [comments]

How to sleep less?

How to sleep less?Hello everyone, I have quite a problem with the ammount of sleep required to not make me feel like a zombie, nowadays I have to sleep for a good 10-12 hours to feel remotely rested. Since I am an student and very active in my extracurriculars (research groups, and dancing) I definitely don't have the time to sleep that much, I was wondering If there is a way exercise might help me sleep less, or if I should visit a doctor for medical advice. Thank you in advance for your answers. (Sorry bad English) submitted by /u/LatinWisecracker [link] [comments]

Cutting diet Macros

Cutting diet MacrosI'm going on my first cut soon and I'm wondering what macro ratio I should go with? I understand I need to eat 500cals under maintenance but I'm not too sure of other things I should be doing. Any help appreciated! submitted by /u/cheshirecat90 [link] [comments]

Form Check - First time deadlifting 3 plates

Form Check - First time deadlifting 3 platesHey guys, so I've been powerlifting for about 10 weeks and the progress has been good so far. I really appreciate any tips or constructive criticism as I don't have a gym buddy to critique my form. https://youtu.be/XZUmvw2A8Pw submitted by /u/DivineHarlequin [link] [comments]

I have 9 months, what can I do to spend the time wisely? Bulking/cutting

I have 9 months, what can I do to spend the time wisely? Bulking/cuttingHello everyone, I've just come off a year of cutting. I've done it slowly and with cheat meals (treated it like a life change rather than a temp change). I was happy with the progress, I recently went to see my family and extended family after a year and they all said I was way too skinny. I must say, I kinda agreed with them, apart from the usual aunty and uncle saying I need to eat more because being fat is being healthy to them. A lot of family said I had a skeleton look. I was no where near a skeleton but at 5'9 and 145lbs I was definitely skinny fat. Now I have 9 months until a wedding/see my family again. In those months I'd like to bulk as much as I can but limit my fat gain. I am not a complete newbie and I'm not expecting major gains without a proper bulk/cut cycle but just wanted an opinion on how I should go about this with the time I have. I heard that as long as protein is 1g per lb bodyweight I can eat 200-300 below maintenance and still gain muscle and remain lean-ish. Is this wrong? Any other ideas will be really appreciated. Any questions please do ask. submitted by /u/spartan_hulk [link] [comments]

5'9 150lb - am I wasting my time cutting any further?

5'9 150lb - am I wasting my time cutting any further?Been lifting for about 6 months now, started at 180lb with no muscle mass, down to 150lb as of today with a tiny amount of muscle mass. 5'9 17yrs old. I've been cutting for the last 8 weeks, and the further into my cut I get, the more I'm unsure about going any further with it. Should I just do a slow, controlled lean bulk for the next year or so and forget about being ripped for this summer, or should I hold off a little bit longer? I'm currently running the beginner PPL that gets mentioned a lot. For reference, these pics are all taken on the same day just under different lighting. A bodyfat estimate would be appreciated as well. https://m.imgur.com/a/K3wmn submitted by /u/llooggaann [link] [comments]

Anybody use landmine exercises and how effective were they for you?

Anybody use landmine exercises and how effective were they for you?Here is a list of 10 landmine exercises - http://breakingmuscle.com/strength-conditioning/10-landmine-exercises-you-ve-never-tried-and-should Buff Dudes Landmine Chest Press - https://www.youtube.com/watch?v=1G-_FTEkoNw Anyone use landmine movements in their routines, are they comparable to the traditional barbell movements? I have some shoulder issues and really like the standing one arm landmine press, don't know how it compares to OHP but I can perform it pain free and progress on it. submitted by /u/pro89 [link] [comments]

6'1" 24yr old M 250>180lbs in two years

6'1" 24yr old M 250>180lbs in two yearsFirst things first before and after photos: Imgur Face gains Imgur Backstory: All of my life I have always struggled with my weight, hitting over 200lbs before I left middle school. About two years ago, I realized that a food and nicotine addiction was starting to take over my life. Needing something to replace these vices, I started lifting weights. Six days a week with the standard Chest/Tri, Back/Bi, Legs and Shoulders split and a form of cardio, typically running during the nighttime before bed three times a week. Despite all of this exercise, my diet never changed and I was still eating terribly, making some great strength gains, but no fat loss. At the beginning of 2015, I decided it was time to get my act together and start watching my calories and eating clean foods. After 10 months of eating 1800-2000 calories, eliminating alcohol entirely and continuing my gym routine, I was able to drop down to 230 with very minimal strength loss, but hitting the cursed plateau. The past 5 months, I have really dialed in my diet and workout routine and have made it to a level that I never thought I would be at. Diet: I follow a strict keto diet eating around 20 carbs, 180g of protein and keeping my calories between 1800-2000. I have a high carb Re-feed day every two weeks where I bump my carbs up to 350-400g. A normal day might typically consist of; - Breakfast: Low carb pancakes (2 eggs, 2oz cream cheese and cinnamon) - Postworkout: Low carb protein shake - Lunch: Chicken breast with cheese and sour cream - Midday snack: Almonds or another nut and low crab protein shake - Dinner: Tilapia/Salmon Workout: I've switched from a heavy weight low rep program during the past five month to a midweight/high rep range program (14-12-10), really concentration on the contraction and stretch. I have found this to be the best for me in terms of putting on size while being in a caloric deficit. - Chest: DB flat bench, Incline Smith Machine bench, Pec Dec, Dips, Incline cable flys, Tricep pushdowns and Skull Crushers - Back: Pullups, Pendelay Rows, Lat pulldowns, Single Arm Lat Pulldowns, Lat Pushdowns, Shrugs and Face pulls - Legs: Back Squats, DB Lunges, Leg Extensions, Stiff Legged Deadlifts, Hamstring Curls, Standing Calve Raises and Seated Calve Raises - Shoulders: Overhead DB Press, Smith Machine Military Press, Side Lateral Raises, Front Raises, Seated Bent Over Rear Delt Raises, Cable Outer Rotations, Cable Front Raises, Rear Delt Pec Dec and Shrugs - Arms: A mixture of arms exercises. Varies every week Lessons Learned: Consistency is key! We all hear it, but its truly the most important factor. Re-feed Days are incredibly important for sanity and progress. I always see an increase in my weight loss following my super high carb refeed day. Don't skip them. What's next: I plan to move back into a normal diet consisting of low glycemic carbs and my calories around 2400-2600 now that I feel my metabolism is working efficiently. Workouts will stay at the same mid-weight/high rep program as I feel a better physique is more important to me than strength at this point. Reintroduce some supplements such as a pre workout, BCAAs and creatine. Thank you for looking! submitted by /u/thepopeabides [link] [comments]

Replacing leg press with high volume squats?

Replacing leg press with high volume squats?What I do for quads right now is this: 3 x 8 high bar squats (285lbs) 3 x 20-25 on the Leg press (7 plates either side) I'm thinking about subbing out the high volume leg press with lower weight, higher volume squats. Should I not bother since I already have squats and keep leg press in my routine? I love the pump that you get from the leg press, but sometimes feel like ROM is a little limited with knees hitting my chest. submitted by /u/goose5450 [link] [comments]

My doctor told me I can't do hard excercise anymore and I'm sad about that. Is there anything I can do to keep myself from going all flab?

My doctor told me I can't do hard excercise anymore and I'm sad about that. Is there anything I can do to keep myself from going all flab?Hi guys! First time poster, so sorry if this is a really common question. My back and neck have been oddly sore lately, so I went to my doctor, who was worried and sent me to a chiropractor. Turns out my lower spine (the part above the tailbone, near the hip) and my upper spine (neck) are fusing together and cracking. It's been like this since I was a kid, apparently. I have the neck mobility of an 80 year old and I have giant stress knots. I used to run ten miles every day. I just love the feeling of pushing myself until I can barely stand and just forget how grey life can be. Now... now I'm not allowed to do any form of heavy excercise for some time (at least a few months). I can't run, jump, bend my back, or even stretch, at all. I'm just... really lost now. I was so happy. I had only been doing HIIT and cardio through my university for two months, and had just begun to see real results and feel better. Now... now I can't even do two miles. My whole back feels like it's breaking after walking a mile. I can't do strength training. It's just not fair, you know? I'm 18, and I can't even fully turn my neck to the side. I feel so useless. My parents are in their late fifties and they can do yoga and my Dad runs every morning and they won't shut up about how this is somehow my fault because I read my cell phone in bed. I was going to ditch my home country and go teach English or Spanish at a South Korean University. The doctor (my doctor for almost my entire life) and chiropractor (over 30 yrs of owning that clinic) said that I can't do any sort of heavy excercise for a few months (I can't even jump?!). How do I beat this? It's only been two weeks and I'm already stress eating and breaking out. I don't wanna be the fat girl again. I'm sorry that I got a little emotional in this post. I don't really have anyone I can talk to about this, and trying to he positive is hard. submitted by /u/VakarianBottleBlast [link] [comments]

320lb to 190lb in just over a year, need advice about diet and a sports specific program

320lb to 190lb in just over a year, need advice about diet and a sports specific programm/19/5'11, In February 2015 I decided for a multitude of reasons(Health, Sports, Girls) that I wanted to lose weight. From February-October I was eating 1500 calories/day, playing sports with my friends, and working a manual labor job 20-25 hrs/week. I tried doing Strong Lifts at the beginning but I just couldn't stick to it. I never actually weighed myself during at all, so when I saw 206 on the scale in October when I finally decided to weigh myself I was ecstatic. Since then though I haven't really ate that well, wasn't working, and was playing less hockey. From October 2015-February 2016 I lost 3 pounds, I'm just glad I didn't gain any. On March 1st I Joined a gym again and have gone every other day since, currently I'm Doing Strong Lifts and just not taking a double rest day, my lifts right now are Squat- 160lb Bench-105lb Deadlift- 225lb Row- 115lb dumbbell OHP- 40lb dumbbells I'll also usually run at least 10 minutes at around a 9 minute mile pace, I play Ball Hockey a couple times a week so that's usually the bulk of my cardio As well I've started counting calories pretty strictly again. When I weighed 300lb I was eating 1500-1600 calories, so I figured currently I'd be OK on 1250-1350. so far a month in I've felt perfectly fine(great really). I try to get as much protein as I can and usually hit around 135-140 grams a day. In exactly a month I've lost 13lbs sticking to this very religiously(other then over Easter), However my lifts really haven't improved that much which I would suspect is due to the pretty dramatic cut in calories. My Squats and deadlift go up consistently, but bench and especially OHP I've barely made any progress on. So now that I've explained the back story, here's where my questions come in. 1) I have absolutely no interest in lifting the most amount of weight or hitting a PR every time i walk into the gym, in general Id just like to be a better hockey player and be attractive. Is there a different program I should be running entirely instead of strong lifts? I'd also like to be in the gym more. 2) what weight should I be cutting down to to be "normal"? I had 175/180 in mind and i'd reassess from there. I still have fat around my lower abs(I saw/felt one of my top abs the other day and it was glorious) and while I don't necessarily need a sculpted body I'd like an athletic/toned one. That's all I can think of right now and I have to go, I'll edit with pictures if you guys want and if I have anymore questions. Thanks for the help submitted by /u/daxor [link] [comments]

Fat guy, odd jogging pain

Fat guy, odd jogging painIm a 6'0, 295lb, 21 year old guy, slightly stronger than most peope and whenever i try jogging for longer than a few minutes I develop a moderately debilitating pain in the right side of my neck and right shoulder. Is this common, and is it something I ought to worry about? (Ignorableĺ I've been big my whole life, but got real fat in fall of 2014 (went from 250lb to 315 from late August to November. Depression.), which has been maintained until now (in 21). In trying to get healthier, I've taken up to eating many fewer calories and the devil's exercise, mentioned above. submitted by /u/Lane_the_viking [link] [comments]

Transformation from overweight, to underweight, to in shape (female)

Transformation from overweight, to underweight, to in shape (female)I've struggled with my weight my entire life. I was overweight from when I was about 8-14 years old, until I decided to sporadically crash diet all throughout high school, my lowest weight reaching 125lb (I'm 5'9"). During my high school years, I rarely exercised. I was constantly gaining and losing weight. Finally, after high school, I decided to make a lifestyle change. With the help of my boyfriend who had already been lifting for 4+ years at the time, I made the transition from no exercise to weight lifting. It has been a little over 2 years since I've decided to make this lifestyle change, and I could not be happier with how I feel about myself. I go to the gym and lift weights 5-6 times per week, and work in at least 3-4 15 minute sessions of HITT on the stairmaster in addition to the weights. I also started counting my macros about 2 months ago. I now weigh around 140-145lb. I'm on "cutting" macros right now, and hope to lose maybe 5-7 more pounds, but for now I am so happy with the progress I have made! https://m.imgur.com/a/wcBBm submitted by /u/Kellilendman [link] [comments]

Hey guys, what ab workouts can i do that aren't bad for your back?

Hey guys, what ab workouts can i do that aren't bad for your back?Sorry if this is a frequently asked question mods, i looked all over and didn't find anything saying talking about ab workouts that help with back pain. submitted by /u/BatMannwith2Ns [link] [comments]

How important is sleep really to gain muscle mass?

How important is sleep really to gain muscle mass?Just been wondering how effective my trainigns was recently since my sleep schedule is pretty fucked recently and I usually don't get more than 4 hours. submitted by /u/SnowyBlindy [link] [comments]

Deadlift Form Check 315lbs x 6 reps

Deadlift Form Check 315lbs x 6 repsHi /r/fitness, Now that I've gotten to this new PR milestone I wanted to take a second to make sure my form is ok. For reference I weigh 140lbs and am 5'5''. Thanks! https://www.youtube.com/watch?v=VhUVmeC0OnY&feature=youtu.be submitted by /u/tom_bombadil [link] [comments]

Do I have to quickly bulk and cut in 7 weeks?

Do I have to quickly bulk and cut in 7 weeks?M 18 145lb 5 7' I have a cruise at the end of May that I'm wanting to look good for. My goal was to get abs but even if I could get them in time I'll look malnourished. Right now I've been trying to keep a small cut and gain some muscle but obviously I'm not getting many gains on a cut so I've been thinking about doing a bulk and cut quickly. I've lost 65 pounds in two years so this will be my first bulk. submitted by /u/Sham129 [link] [comments]

Is there a maximum amount of calories the body can absorb in a day?

Is there a maximum amount of calories the body can absorb in a day?So my buddy is telling me about his current diet plan. 6 days of diligently counting his caloric intake then one day of going batshit crazy. And I mean 6,000-10,000 calories in a day crazy. Full cheesecakes for breakfast crazy. The way I see it, he's consuming enough calories in one day to offset all the deficit's throughout the week. His response is that the body can only absorb a certain amount of calories in a day so everything else just passes through. To be honest, it's working out for him. Anyone have any answers? submitted by /u/cherryisgood [link] [comments]

We're all gonna' make it!

We're all gonna' make it!About 14 months ago I was ripped out of my mind and finally hit my personal goals, had the physique I dreamed of, then I completely stopped exercising. Just gave up, not sure why, was satisfied i guess. Recently I've picked up exercising again and I'm seeing big improvements with everything around me especially my mood. The lady is loving it too. Just figured I'd like to share and say if any of you guys or gals are slacking keep going!;or thinking about getting fit, do it. Never stop, we're all going to make it! Wooooooo!!!! :) Also not sure if this is against the rules but if anyone wants some help or advice maybe motivation or questions about fitness or anything in general leave a comment or PM! submitted by /u/swagwhal [link] [comments]

How can I make gains while loosing fat ?

How can I make gains while loosing fat ?First time posting on fitness so sorry about the format. I'm a 18yr male 166lbs 6ft. I started at 172lbs then dropped to 162 then went up to 166. My goal is to try and loose fat but still get stronger. Month 1 diet Breakfast: none Lunch: none Preworkout: slice of toast, mr Hyde, creatine Post workout: 2 medium chicken breast, protein shake NOTE: I followed this diet pretty strict Monday-Thursday but during the weekend I ate out or ate fast food so I'm gonna call it a cheat weekend. Month 2 diet Breakfast: 5 scrambled eggs, 2 slices of toast Lunch: turkey sandwich Pre workout: protein shake, gnar pump, creatine, BCAAS Post workout: 1 large chicken breast, 1/2 cup rice, 1 cup broccoli NOTE: still did "cheat weekend" Supplements Protein: optimum nutrition whey Pre workout: mr Hyde, gnar pump Creatine : pure creatine monohydrate BCAAS: optimum nutrition BCAAS powder Weight progress After 1 month I went from 172lbs down to 162lbs. I then decided to start eating more to start gaining more muscle. About 3 weeks after I changed my diet I am at 166lbs as of today. Month 1 workout Cardio: 15min jog on the treadmill about 2 miles Weights: (bench) I did a form of 5x5 where I started at a low weight then went up 10 lbs each set (Squat) same format but went up 20lbs each time Routine: I started with cardio everyday then switched between bench and squat each day. After the weights I would do curls and skull crushers 3x10 then go do ab machines at 3x10 also I went to the gym Monday-Thursday Saturday-Sunday NOTE: I only squated 2 times each week. On the weekend I would do dum bells workouts instead of squatting. Month 2 workout Same thing as month one but I stopped doing cardio Gains Start bench max: 115 @ 5 reps Start squat max: 180 @ 5 reps End bench max: 150 @ 5 reps End squat max: 220 @ 5 reps Overall question/overview I guess what I'm trying to find out is what should I be doing to loose stomach fat but continue to get stronger. Should I be eating more or less. Should I be doing more or less reps with more or less weight. Should I be doing more cardio. Any feedback is appreciated submitted by /u/DinoRidinJesus [link] [comments]

6'0" 17 Year Old Male; 280lbs - 150lbs = 130lbs lost

6'0" 17 Year Old Male; 280lbs - 150lbs = 130lbs lostBackground I was always fat for most of my life. I once came into acceptance that I was the fat kid of my friends and I's circle. I grew up in a household that loved food; my mom would cook the most delicious (and unhealthiest) food. I am in an italian family where food and cooking are one of the most important things when we all come together. I did play sports; two years ago I played freshman football (sucked at it) and JV baseball (got in by some miracle). I didn't make either team the year after, and that's understandable. It wasn't until a year ago today when I weighed in at 280lbs at only 16, I became fed up with my poor choices. I found motivation through people in this sub and by looking in a mirror. It has led me to great results and I hope to help some others at least a little bit through this post. I never took many progress pics when I started since I hated getting my picture taken because I, well, fat. I dont have many good before pics since, again, I hated getting my picture taken. So some pics are shitty quality, but theyre the best I could find. Pics of Before to Now Workouts So, starting in April, through mid-June, I followed a 3x a week program (I'm sorry but I can't find the link anywhere). I did this because I wanted to start out slow. Cardio was taking a nice brisk walk around the lake near my house for 15-20 mins. Once summer break started, I was around 250lbs. I saw the chance to go harder and be more dedicated to working out so I upped my routine to a 4x a week upper/lower split. Summer break came to an end and I kept going to the gym 4x a week even once school started. By this time, I was at about 220lbs. Then something magical happened. After some really good workouts, and by seeing progress, I hated rest days and wanted to up my routine. So since mid-September, I use [this](imgur.com/1Vy69i3) PPL program that is 6 workouts and 2 rotations a week. I do not follow the plan exactly as my gym is super small and doesn't have the space and every needed piece of equipment, and also because I just felt uncomfortable doing some. So changes were made: Lat Pulldown (always in use and I got tired of waiting) was changed to Straight arm pulldown. Behind the back shrugs were changed to regular shrugs. Cable row (was part of lat pulldown machine; I still had to wait) was changed to T-bar row w/ handle. This is my personal favorite change since I just enjoy everything about the T-bar row. High bar squats became low bar squats because when I fist started, the videos I watched and the articles I read just talked about low bar squats. I was not aware of the difference really at the time and I just knew I had to do squats as part of the routine. I'm going to be honest, I don't do leg press after squats that much anymore. The higher I go in squats, the more I loath leg press; leg press just feels like a chinese knockoff of squats. Standing barbell calf raise became standing dumbbell calf raise. To go on with this, my gym does not have a seated calf machine. So I replaced that with smith machine calf raises. Core-focused exercises seem to vary workout to workout. My main go-to options are Russian Twist w/ medicine ball or weight (your choice) 3 sets of 12 back and forth twists, planks 2xALAP, knee/hip raise on parellel bar 3x12-15, and dumbbell side bend 3x12 on each side. Lift Stats First things first, I use dumbbells except for Deadlifts, Squats, Skullcrushers (EZ bar), Barbell Curl (EZ bar), or any machine-specific exercises. I just prefer dumbbells because most people at my gym use up all the barbells and because dumbbells also have some benefits too. I never kept a log off all my progress (I'm truly sorry if that matters to you), but I can and will give you guys some highlights of my current stats of what can be considered the more important exercises: Lift Set x Rep PR 1RP Max PR Squat (3x5) 185lbs 205lbs Dumbbell Bench (3x5) 60lbs 70lbs Deadlift (3x5) 225lbs 255lbs Dumbbell OHP (3x10) 40lbs 55lbs Incline Dumbbell Bench (4x8-10) 50lbs Unknown EZ Barl Curl (3x10-12) 55lbs Unknown I don't know if you guys would want every single lift stat for every exercise, so I want put all of them on the chart. If you are still curious, just ask. Diet This is a huge deal to me, and it should be to you if you want to lose weight. This sub has been my savior as I have learned so much about food that I can write a book about everything this sub has taught me. Users here have said and seen this nugget of diet philosophy that simplifies how to lose weight: "calories in vs. calories out" I live by it and here is what I do: First, I got MyFitnessPal to track calories. It's quick and becomes a habit within days. Your gonna have to guess sometimes or pick some food labeled like "generic" or "homemade" if you have home cooking and don't know the recipes. Don't track exercise on MFP, I consider it a desperate move to find an excuse to eat more. Not tracking it can lead to the best results. I am currently still cutting and I limit myself to no more than 1770 calories. I eat mostly the same things everyday that don't add up to 1770 because it's like a cushion in case someone brought treats to school, I'm going out to eat, I'm going to a game, or whatever. Here's my set, everyday food: Breakfast: 0.5cps Quaker Oats Oatmeal (water, not milk) w/ one box of sunmade raisins: 240cals Lunch: Cookies and Cream Quest Bar: 190cals Crunchy PB on 100% Whole Grain Sandwich: 350cals Dinner: This is important too. I'm only 17, so I still live with my mom, who cooks dinner. When I first started, I didn't have her dinners at all and stuck to Eat Right Safeway Chicken Tenders w/ 1cp of Brown Rice (~346cals). My mom personally thought I saw her as someone holding me back from my goal and felt bad that her cooking was too unhealthy. If you are like me (under 18, mom/dad cooks for you, and want to lose weight), this is one of the best tips I can give to you: Talk to your parents now. Like right now. Why would they want to stop you from being healthy? They love you and are willing to help out in any way. I did that months after starting. I now eat my mom's cooking again; it is the only meal I look forward to any day. She wanted to help and now she makes sure every dinner has a good proportion of protein, carbs, and fats. Thanks mom! Snacks: Nuts are a good snack, but super easy to eat too much. I had trail mix for a while, and every week I could eat half of it in 2 days. So I cut down on fat-filled snacks. Now I mostly eat: Baby Carrots: 35cals Plain Greek Yogurt w/ Honey: 150cals Egg white: 17cals I don't eat all of them everyday, but they're my go-to and I highly recommend you try them. Post comments on Nutrition Thursday if you have any questions; the thread is there for a reason. Some important tips worth knowing: If you stay consistent working out, a meal outside your diet is fine. Don't worry, someone once told me "working out and being fit is a marathon, not a sprint" If you make the right food choices, you can actually eat more than you would expect. If you just want to flat out lose weight, you don't have to pay full attention to macros. Calories are the overall most important thing. I fully recommend switching out full cheat days for something like cheat meals. Yes, you can treat yourself, but a single meal can give you pleasure while still having made good decisions for other meals. Future Goals: Lift More Thanks to: - My Parents, and Vandie (friend of mine who's a personal trainer that gave me so much support) Special Note: This post was not pre-planned out fully, and I may be missing info someone would like to know. If there is anything, leave a question and I try to answer it. I'm sorry in advance for any typos or things missing. submitted by /u/AGMarasco [link] [comments]

Personal Training Certifications

Personal Training CertificationsI've started thinking about a career change and was always fond of the idea of becoming a personal trainer. What certifications are good in the industry? What certs are scams? submitted by /u/isthil255 [link] [comments]

Just a friendly reminder to drink at least 2 liters of water each day.

Just a friendly reminder to drink at least 2 liters of water each day.Helps with everything from preventing cramps to overall health. and on the off chance you're prone to cramps like myself make sure you're drinking enough water. submitted by /u/PmMeYourBewbs_ [link] [comments]

245lbs to 182lbs in 7 months with a destroyed back.

245lbs to 182lbs in 7 months with a destroyed back.http://imgur.com/ZrsUjss before/after (still no oil painting). http://i.imgur.com/eFKMOwY.jpg (end of October), I wish I'd kept those jeans, I'd like to have them to put on every time I crave something sweet. Apologies for the shitty before shot I avoided the camera like it beat my ancestors. In early 2015 I was diagnosed with a rare spinal condition (https://en.wikipedia.org/wiki/Syringomyelia) at that point I was a few months out of a disastarous long term relationship and in 5 years I'd gone from ~190 up to 235lbs (combination of stress, unhappy home life), that relationship ended and then my health went in the toilet so I just gave up and ate shit all the time meaning I hit 17.5 stone (245lbs) by end of July 2015. I was ill for a couple of weeks and not really eating and when I got on the scales I'd dropped 5lbs, so I decided that was it I was going to lose some weight since I'd accidentally made a start. I did some back of the envelope calculations and worked out I needed around 2450 calories a day for basic metabolic needs so I set a hard limit of 1450 a day. I also looked into what running that kind of calorie deficit would do to me and the consensus was 1800 would be the lower recommended limit as it would be hard to get enough nutrients so I decided to supplement. Diet: Months 1-5: Breakfast: Porridge/Skim Milk Lunch: Tub Low Fat Cottage Cheese/Salad Tea: Chicken, Rice, Peas or Sweetcorn. Drinks: Sugar free energy drinks or water (so much water). This isn't a representative day, this is exactly what I ate 6 days a week, on a Sunday I'd have porridge, a sandwhich for lunch and a chicken dinner (chicken, veg, yorkshire puddings). Based on my adhoc math (and a very detailed spreadsheet, hey I'm a programmer we are naturally geeks) I estimated I'd lose 2.1lbs a week doing this and I did, I wish I'd kept the figures but it was 2.1 to 2.2lbs a week (faster at first as I'd really over estimated how much calories was in things, buy scales). Since I knew that running on 1450 calories a day for months would be unhealthy I took the following supplements, zinc, magnesium, cod liver oil, vitamin D and lysine and a general multivitamin (b12 etc). By Christmas this year I was down to 196lbs, I took a couple of weeks off for Christmas (after months of cottage cheese I needed the break). Once I'd got the weight off I spoke to my neurologist about exercise at the end of January, because of the spinal thing I can't lift ridiculously heavy weights but she told me I could do body weight exercises if I took each one slowly and monitored the symptoms to see if they increased and not do that, I could also swim. So I started doing that, initially I struggled to do 10 pressups in a set so I thought bollocks I'll aim for 10 in a morning and 10 at night, after a week or so that went to 15 and 15 and I took it really steady adding 5 per day per week and then increasing more rapidly (I do 40 in a morning, 40 after lunch, 40 before bed) and started adding variants, inclined etc, I got a yoga ball and started doing rolling pressups (no idea what those are called) as well as pilates off youtube. About a month ago I got a pull-up bar, I could only do two to start, I'm up to 10 now with good form and my goal is 20, I also do inclined chinups (using the yoga ball) as well as planks, I also use the pull up bar to do assisted dips (feet on floor). I can't do situps (that increases pain) but found planks and crunches don't (also a pilates thing called "The 100's" or something, hard to describe but it certain makes your abs burn). I don't really have a fixed routine I have to listen to my body really carefully as I risk hurting my back if I don't. Next up is some hand weights and again starting low and working up to see what I can handle. Diet now is high protein, lowish fat, low carb. I eat a lot of chicken (300-400g a day), eggs (scrambled, quick and easy) plus a tub of 0 fat greek yoghurt (500g), that takes care of protein, whatever calories are left I spread across whatever I fancy eating that day, I'm currently aiming for ~2000, some days up some days down. I now weigh less than I did at 25 which is a nice place to be at 36. As a nice side benefit, taking the weight off reduced the pressure on my back a lot and I'm down to half the medication I was on a year ago. submitted by /u/noir_lord [link] [comments]

Im unfit and unhealthy and want to finally do something about it. I don't know where to start, help please? (F/21yo/135lb)

Im unfit and unhealthy and want to finally do something about it. I don't know where to start, help please? (F/21yo/135lb)I'm not overweight or anything but I am not happy with how I look. My main issue though is my fitness, I'm embarrassing unfit for my age and genuinely can't run for over a minute without feeling exhausted. I'm at university and am currently going through a very stressful year of studying. The first thing I seem to sacrifice is my diet, and I end up forgetting to eat the entire day and just eating one meal a day which is usually junk food. I don't do any exercise apart from walking to and from class. Despite being stressed its not that I don't have time to eat well or exercise, I just use that time to be lazy :-( i think the way I am currently living is also detrimental to my grades because I'm really just not looking after myself body wise so my mind isn't in an ideal place either. i feel like I need some sort of structure that is consistent and realistic to stick to, to stop me from giving up. I'm going to buy a gym membership tomorrow and force myself to make some changes as I want to be healthy and happy in myself. My main problem is that I have no clue where to start, with both my diet and workout regime. I was hoping someone could give me some pointers on what would be best for me and the things I can do to get results. I know there are loads of workout regimes online and various diets but I find it so overwhelming and don't know what I'm doing! I want to be fitter, stronger and have a better diet whilst losing weight but mainly toning up! I'd be really grateful if anyone could give me any tips at all, thank you!! submitted by /u/molzords [link] [comments]

Is a half-marathon a realistic goal for 6 months?

Is a half-marathon a realistic goal for 6 months?I've been working with a trainer for the last 15 months, and I'm getting married this year. I want to set an aggressive goal, but I also want a realistic one. There is a half-marathon at the end of September. Can I train for a 5k, then train for 10k, then the half? Does that make sense? Thank you! submitted by /u/tooz8 [link] [comments]

Is losing belly weight worth losing arm muscle

Is losing belly weight worth losing arm muscleI'm 6 ft 3 205 pounds I must have a weird body type too because I have a strong chest and decent arms.. but still have a belly. Should I continue my cut even though it makes me look smaller in the arm and legs? submitted by /u/tacalacataca [link] [comments]

Should I *still* be getting DOMS after every leg day?

Should I *still* be getting DOMS after every leg day?I've been lifting now fairly seriously (seriously for me) for a couple years. Four days a week; two upper body and two lower. Once I started going heavy on my legs about 9 months ago, I started getting some very noticeable soreness the days after every lift session. Nothing alarming, just your typical DOMS. I do a fair amount of volume, but nothing at all extreme: Leg Press - 6x8 Hack Squat/Super Squat - 6x8 Calf Press - 6x8 Squats - I just started easing back into these again as I'm prone to back issues, but those have been 4x8 I was under the impression that after you lift for a while and get used to the strain, this DOMS nonsense was supposed to taper off. Is that just not the case, or could this be a sign that I need to back off a bit? Does anyone else have to fight this off after every leg day? submitted by /u/BarryAllenGinsberg [link] [comments]

Starting the strong lift 5x5 and have some questions

Starting the strong lift 5x5 and have some questionsHey guys, I'm fairly new to r/fitness but thought I am thinking of starting the SL 5x5 but have quite a few questions A bit about myself.... I'm 22, 6'3" and 230 pounds. Not fat but have a layer on my stomach I wouldn't mind shedding. I've been working out about 4 times a week since January doing a day for chest, back, legs, then shoulders/arms. I've had good results but I don't think I'm training efficiently or properly. I come from a hockey background (former OHL player) and have had a lot of experiences in training but mostly cardio based, I never did much weight lifting because of my natural size. BP 5 rep max... About 225 (I usually use Dumbbells, however) Deadlift 5 rep max... I've never gone over 225 but I don't struggle with it Squats... About 225 (my form is terrible and why I'm really considering the 5x5) Really I just kind of would like to know what to expect. I did workout A today and squatted 5x5 155, OHP 5x5 75 and deadlifted 3x5 (I don't think 1x5 is really enough but hey what do I know) 185. Also, how is subbing in Dumbbells for bench? I generally workout early in the morning by myself but I could use a power rack (however I prefer Dumbbells) Furthermore, I do consider myself a beginner lifter but most of the reviews by people much smaller than me. What kind of results should I expect being a bigger guy and being a bigger guy is SL the best option for me? Lastly, I was thinking of doing dips and push-ups as accessory excersizes for workout A, and chin ups and eventually pulls up for day B. Any thoughts? Sorry for the long post but I've been really hesitant to start and I would really appreciate anyone's input. Thanks guys! submitted by /u/LinkinParkSunGlasses [link] [comments]

155lb deadlift form check

155lb deadlift form checkBeen really struggling trying to get my spine neutral and back flat. Can someone check my form? I think I'm getting pretty close. https://m.youtube.com/watch?v=Ug74zePhy3k submitted by /u/ButtSquid [link] [comments]

Can I join Planet Fitness whilst on vacation?

Can I join Planet Fitness whilst on vacation?I'm travelling to the US soon, and I'll be staying for 2 months. They have a Planet Fitness very close to where I'm staying, and I was just wondering if I can join for 2 months while I'm there? Their membership types show that you can join for $10/month with no commitment, but I couldn't find out if this applies to tourists. Any help would be great, and apologies if this isn't the right place to post this question. I'm from the UK if that helps. submitted by /u/localadmin [link] [comments]

Physical activity is influenced by urban environments

Physical activity is influenced by urban environmentsWhich probably won't come as much of a shock to us. A new study attempts to like urban environment to the amount of physical activity people undertake http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(15)01284-2/abstract Physical activity is influenced by the availability of public transport and parkland as well as the residential density of an area. The take-away point I found most interesting is that effective city planing could help people achieve half of their minimum suggested requirements for physical activity. submitted by /u/Happy-Fish [link] [comments]

Looking for advice on where to go from here (Pics)

Looking for advice on where to go from here (Pics)https://imgur.com/a/H2521 I'm 18, 6 foot 3 inches, and I weigh 180 pounds. At the moment I'm running the PHUL (Power Hypertrophy Upper Lower) program, and I've been somewhat slowly bulking for about six months. My lifts: B:200/S:250/DL:275 My short term goal: to look good for summer break which starts in a little over two months. My long term goal: to increase my muscle mass, become a more well rounded athlete, and get stronger for basketball. Should I cut right now to look better for summer? Or should I just continue the bulk? I've found that I'm a very poor judge of my own physique, so I'm looking for outside advice. submitted by /u/Rambox [link] [comments]

How important is switch up accessory movements? (PPL)

How important is switch up accessory movements? (PPL)I've heard if you switch up things in for example a PPL on monday is your pull you do lat pull downs, then on thursday you do pull ups so your body & muscles stay "guessing" or don't get used to the same workouts. Is this necessary and will I experience better results? Same with maybe Dumbbell bicep curls and hammer curls on tuesday and then friday would be barbell curls? (New exercises every so often rotated in as well?) Basically wondering how important this is if at all oppose to doing repetitive workouts. If any has any thoughts or first hand expirence on this please let me know, if you do I would appreciate some tips. Thanks! My current PPL: here submitted by /u/huntsl0 [link] [comments]

Some Deadlift Tips You May Find Helpful

Some Deadlift Tips You May Find HelpfulI am by no means a deadlift expert, or even close, but here's a few things I've encountered ever since adding the DL to my routine: 1) If your grip sucks, do not run right to straps - This is what I did and I found it really did not help that much. I couldn't double overhand 225lbs, so I just used straps for that and anything higher, but that wasn't helping my grip at all. It was honestly better for me to bite the bullet and focus on lifting lighter for more reps to get used to things. What really helped is washing my hands really well to dry out all of the oils (gym doesn't allow chalk), as well as to hold the lift at the top on lighter sets for about 5-10 seconds to work the grip. Now I can double overhand 225lbs with ease. I never use straps anymore bc every rep I do without them can only help my grip. 2) Get Better Shoes - I started out with shox like an idiot and found myself very unstable, so then I switched to barefoot. Some people love it, but I didn't find it very comfortable so I found a nice pair of Nike Zoom TR3's which are super light and flat soled. Now I'm not going to say these are the reason for my higher lifts as of lately, but they sure as hell helped (and look fresh as fuhhhhk) 3) Stop Overthinking - Sure, cues help turn shit form into good form, but too much thinking and you lose focus on the general lift which should be a simple movement. Just focus on driving with the hamstrings/glutes, straightening your legs simultaneously with bringing your torso upright, and keeping your armpits tucked. Also, do not hang out in the hole. I find that lifting 2-3 seconds after getting set will make the lift more explosive since your not wasting energy in a crouched position. Again, it may not help for everyone but it helped me a ton. Just today I repped my 1RM, so I'm hoping to hit 3 plates next week :) (I weigh 154lbs) Nothing really groundbreaking here, just trying to help out anyone who needs it! submitted by /u/jbass55 [link] [comments]

How to strengthen knees with Bursitis (M/24)

How to strengthen knees with Bursitis (M/24)I have bursitis in both my knees. What workouts could I do to strengthen them without doing too much damage? They usually hurt and I figure stronger knees would help reduce the chance of getting Bursitis again. Much appreciated! submitted by /u/anarchykidd [link] [comments]

Which alcohol does the least damage to gains?

Which alcohol does the least damage to gains?My drink of choice is wine and I only drink a day or two on the weekends, but im curious which alcohol will be the least detrimental to testosterone/muscle growth. I've read that beer is the worst because the hops themselves have estrogen in them so your getting estrogen/lowering testosterone in two ways. So which alcohol is "safest" for bodybuilding? submitted by /u/sensitiveasfuck [link] [comments]