Fitness Chat

[eager sedge]

It's appreciated ❤️

[rain spear]

hit ||15||kg weight loss milestone

about ||5~||kg more to go

[eager sedge]

good luck

[rain spear]

tytyty

[torn cypress]

Pop off king lets go

[little adder]

I got a free planet fitness membership for the teen fitness summer or whatever it’s called

190 lb calf extension 10x3 @160 lb ez

[spark valve]

Join the Broccoli, June challenge! Get special badges and get fit with a community in Samsung Health Together https://shealth.samsung.com/s/cr3mYPD

[little adder]

I need to get my arms bigger

The rest of my physique is relatively proportionate but my arms are visibly lagging behind

Anyway

I noticed I have pretty damn broad shoulders.

Can’t wait to look hella wide in the future

[eager sedge]

gained weight again but i think its okay, can always go back to losing weight when im less stressed

[little adder]

Look how big I am compared to my family lol

[eager sedge]

whcih one's you?

the red top?

[little adder]

Yeah

[eager sedge]

oh

[little adder]

Im like 5 inches taller than the next tallest person in my immediate family

[little adder]

Weight fluctuates, it’s natural. You’ll be back on track in no time!

[vestal fog]

I dont even sport, but somehow im at ||117,9kg|| now, i was consistently holding ||120to122kg ||lmao

[rain spear]

niceee, you lose weight from your diet rather than what workouts you do

[vestal fog]

Im not doing a diet

thats more confusing

i guess i just eat less throughout the day or sometihng

[rain spear]

itll be this

sometimes you naturally do it a bit

[mighty robin]

sometimes you be existing and your body just losing weight

[vestal fog]

I mean whatever it is

im happy im losing weight hahahha

[rain spear]

happy for you too friend, its a good feeling

if you wanted, in the next few days try and count up the amount of calories you're eating/drinking and itll give you a guide as to what your intake is, then see if youre still losing weight, boom you found a calorie deficit

[vestal fog]

Yeah i might do that

[rain spear]

once you figure out your number of what you eat per day, it makes it way eaiser

you just judge things throughout the day so you can end at the deficit number

[vestal fog]

yuppp

[torn cypress]

slay king

Might be the heat making you lose more water weight or its the diet like con said

[rain spear]

im hovering at like ||85-87||kg for the next couple weeks, then another push down to ||80-82||kg

and hopefully thatll be where i stay

[vestal fog]

yassss king

[rain spear]

gonna be a tough push, but gotta do it

[torn cypress]

slay king

[muted agate]

I'm currently at ||89-88||kg not sure when I'm gonna stop declining because I'm not really making any changes in the past few months but still going down

[rain spear]

hellll yeah gz!!

[little adder]

Keep exercising 👍🏻. Sometimes weight loss could be from muscle atrophy

Over Covid I lost ||5 kg|| because I stopped exercising and lost all that in muscle mass

Then I gained it all back when I started working out again

[muted agate]

anyone else has an issue where they think about what they should do today in terms of stretching and working out and ending up with 2 hours of work?

[muted agate]

ok I have no clue how are you guys doing static stretches after a workout

[copper tundra]

No but i just like being in the gym bc i blank out

So i usually spend two hours anyways

[tight sage]

alot of ppls exorscises will be alot shorter if they just do the 30-60 second breaks between sets

[little adder]

Hmm, 2 hours aren’t bad

[grizzled quail]

between stretching before, condensing all muscle groups into 3 days, and stretching after, my gym sessions usually take around 2h each

[muted agate]

ironically I tried doing an actual warmup yesterday and I had a cramp for the first time since I started exercising

[eager sedge]

How long are you meant to jump rope for when you're just beginning?

[mighty robin]

15 times per set is what I did when I started

[eager sedge]

How many sets?

[mighty robin]

2-4

[eager sedge]

Oh

I think I'll do 15 times, 5 sets

[eager sedge]

Did you do this every day?

[mighty robin]

nop, it depends on my workout on the respective day

I usually do it during cardio day

[eager sedge]

And did you build up reps?

As you went along

[mighty robin]

yeah, now I do 20 reps, 4 sets

[eager sedge]

I don't think 15 reps by 4 sets is enough for me if I want to lose weight tbh

[mighty robin]

it depends on what other exercises you do on the side

my sets include 2-3 exercises usually, so that’s why my reps are on the smaller side

[eager sedge]

I think I'm going to restart my journey because I keep stopping and starting again

I need to stop stopping and starting

And stop taking breaks after 2 weeks or something lol

[eager sedge]

I only really do walking as of now, too tired to do other type of exercises

[mighty robin]

mby try out some resistance and stamina focused exercises, might help you more in the long run

[eager sedge]

Like what?

[mighty robin]

push ups , sit ups, weight lifting but could use water bottles for home workout

there are lots of videos on yt for beginners

[eager sedge]

I think I'll just stick to what helped me earlier this year

[tight sage]

first time excercising in summer. it is different lol

[rain spear]

insta sweat

[torn cypress]

playing badminton in summer hits differently

[muted agate]

kinda want to exercise but my calves are still sore

not sure if I should push through the pain or not

[honest sable]

ohhh i don't want to go to the gym

sooo hot...i'm melting

[latent zealot]

i’ve recently resumed my road cycling era, doing 3-4hrs rides. guess this weekend i’ll have to do it while listening to a loona marathon

[grizzled quail]

i didnt see the word "road" at first and i was like

[flat sleet]

If the pain is just normal muscle soreness, I usually still lift as long as I rested long enough since my last lift in that muscle group.

[odd parcel]

LOL

[muted agate]

my issue was trying out a new warm up

that included a bunch of jumping jacks and high knees

and turns out that if you do that for 3 days straight as a new thing your calves kinda hurt

[little adder]

When I started running, I just went a straight week and a half in a row with no buildup lol

RIP ankles

[latent zealot]

it took me all three subunits + xx. on my way home i’ll go with the rest of the minis

[sick fulcrum]

went to the gym today
arrived and then saw i forgot my shirt…
omw home now

and ofc it was gonna be leg day too

[tight sage]

||lost another 2.5kg|| orso this month making it about ||7kg|| since i started in january

[strange adder]

congrats lake

has it been making you feel any better?

[tight sage]

no, but i think i feel more stable simply not consuming sugar. like my sleep schedule is alot more stable for example (although current weather counteracting this)

can much easier schedule my day

[tight sage]

considering i only go after 10pm i should start considering splitting upper and lower body between 2 days as im always sleepy towards the end.

[rain spear]

Weighed in at exactly ||85||kg today, been a tough one to get to as i had a bit of a break for a couple weeks and then sat around ||86|| feels good though. ||17||kg down in total now

[tight sage]

aye huge man gj

[mighty robin]

huge W man, congrats!

[rain spear]

idk what my end goal is yet, im definitely close, but I think I wanna hit ||80||kg or ||79.9||kg just once to prove I could do it. Even if i then put some muscle back on after if I feel im too slim

[eager sedge]

You forgot spoilers

:))

Whereas im stuck at ||57||kg

[mighty robin]

ur body is prob just recompositioning

[eager sedge]

nah, its not, i lost around ||4||kg pior to gaining back the weight @mighty robin

[vestal fog]

I just weighed myself after one week of calorie deficit and tracking my calories. i was ||117,9kg|| last monday, today i weighed ||114,7kg||

thats alot hahahha

[rain spear]

ayyyyy gj!!

so much easier when you know exactly what's going in

[thin thicket]

I just weighted myself first time since last month that i started, but right now i’m ||55|| and i began with ||53||Though i try to at least healthy on a regular but im assuming i gained weight bc of strength workout maybe? Or could it be something else?

[vestal fog]

you shouldve gained some muscle weight

so its prob that

[rain spear]

yeah if youve been working out its more likely to be muscle

depending on the exercises and the food groups youve been eating

[little adder]

Just curious, what is your height?

And yeah, if that’s muscle, then that’s huge

But if you are generally just stronger, then yeah it’s probably muscle

[thin thicket]

159 160 one of those two lmao

[little adder]

Yeah, I mean, my height is anywhere from 185-187 depending on how I’m feeling that day lol

[patent orbit]

https://youtu.be/NxgYf2vVM5s

[muted agate]

that is actually very similar to what I do

[patent orbit]

I might try it this week

[torn cypress]

I know its late but

[vestal fog]

lmao

[torn cypress]

Pop off king

[torn cypress]

I know its also late but

Pop off queen

Good job guys, i gotta start too

First month always hardest

Day 2 of the diet is always the easiest, because thats when im off it

[rain spear]

switched back to my old gym that has a health suite/Spa and it feels so gooooood

[rain spear]

also found the best protein yoghurt ive ever found, taste delicious and 25g protein

[grizzled quail]

been monching on a lot of protein pasta lately, since it's ez to make

[flat sleet]

Samesies. I made banza mostaccioli with ground turkey and cottage cheese on Monday.

[rain spear]

[strange adder]

just done some comparisons from last winter and my legs have a more definition and shape than they did then I'm happy

[muted agate]

I haven't actually made any notes or pictures for comparison

all I know is that I still don't like myself

[eager sedge]

i've been eating like crap this week and i haven't gained any weight, instead i maintained

what is this LOL

[tight sage]

like a wise man once said. don't eat less, eat better.

[eager sedge]

wdym? 👀

[tight sage]

tldr eat healthier

[eager sedge]

oh

[tight sage]

could also been maybe u haven't been moving alot during the day? recently watched something that mentioned a majority of calories burned is done simply by our every day moves like cleaning, walking, cycling when shopping etc.

[eager sedge]

i havent been moving a lot bc i wanted to recharge my energy for when i go to work again LOL

[tight sage]

well, there is ur answer. although just 1 week is not alot tbf. i only ||lost 8kg|| over 4/5 months

[eager sedge]

oh

do you diet at all

[tight sage]

no

[eager sedge]

oh

though i need to eat healthier because my ecezma worsens whenever i have too much crap food

[tight sage]

ah, wish my ecezma would of gotten better, but even with consuming no sugar it hasnt improved at all

[eager sedge]

:o

sorry to hear that

whenever i scratch it goes into like spotty spots LOL

[tight sage]

it is really annoying yeah

just lightly go over it with the back of ur nails instead of actually scratching it. just to get rid of the itch without damaging

[strange adder]

@rain spear have you ever tried a tdee calc? was wondering if they're a good guide to go by

my maintenance is a lot higher than I thought it was

[rain spear]

ooo I havant I just checked it and it seems way too high, based on days I've eaten below that and gained/maintained i feel like I have a pretty slow metabolism or something

[strange adder]

I'm the same I've eaten in line with recommended deficits and not lost weight

tbh I wonder if it's the antidepressants but well I'm not coming off those LOL

[rain spear]

ooo could be

so many variables annoyingly

[strange adder]

yeah every body is different too

[rain spear]

literally, I think my maintenance is like 1800-2000

[copper tundra]

https://www.reddit.com/r/Fitness/comments/4mhvpn/adaptive_tdee_tracking_spreadsheet_v3_rescue/ if you can figure out how to use it bc this is a lot of text

i used macrofactor but that's a monthly sub

my tdee had like a 500 difference bulk/cut from where tdee calcs would put me

[thin thicket]

i think its important to consider body fat % and activity than just weight alone, that will significantly differ your tdee

[strange adder]

thank you!

[strange adder]

thing is I have no accurate way of measuring my body fat %, I have alleged body fat scales but they're really inaccurate (they're saying I'm obese)

thanks huawei

[torn cypress]

They are a bit tricky, and can overestimate a lot. I usually pick sedentary for the activity level and go from there. The "best way" would to pick a calorie target and check the scale every week or so and adjust accordingly. I used the sedentary tho when i was trying lose weight and it worked alright. I am however not sure if accuracy differs between men and women

I Personally feel the like activity levels on those sites overestimates a lot, Cause i would be eating 3000+ kcal everyday

And im not a 2m tall viking

[little adder]

While innacurate, I guess you can still use it to track progress over time as long as it is consistently innacurate

[rain spear]

I've hit a point with my weight where I'm debating if I even go lower, I feel good here and anything more would be mainly to look better than feel better anymore, I might have a break of dieting and maintain in this range and then see how I feel

lost ||18||kg total while I've been recording it

[mighty robin]

taking breaks always helped me stabilise my weight and recharge so I highly recommand it

[rain spear]

I wonder if there's any effect to the metabolism too

[thin thicket]

i do 4 weeks on 4 weeks maintain, it's good for both mind and body to regularly take breaks

[thin thicket]

might be best to maingain so you can still eat foods without losing sanity

[mighty robin]

def does imo

[rain spear]

yeah its nice to have more control over what I eat again

in the last week I've also added way more cardio to my routine so I have more room for my deficit target now

[eager sedge]

what do you do for cardio con?

[torn cypress]

You could start eating a bit more to just "reset" your RMR. Idk if youre doing a huge deficit but after a while your body adapts and you get a lower RMR. Eating more for few days can usually bring it up a bit. I think that mostly applies to huge deficits tho

[rain spear]

interval running on treadmill

[rain spear]

some days I have pretty hefty deficits but I try and balance it across the week

[torn cypress]

not sure then. You could try it then. Just make sure you stick to whatever plan afterwards hehe

[rain spear]

yeah will do, now I'm not overweight I don't feel as rushed to lose more but I'd still like to lose a bit

[torn cypress]

RMR = resting metabolic rate btw

[rain spear]

and as its summer I'm seeing friends more, having some extra drinks in the evening etc and thankfully I can do that and maintain through the week too

[torn cypress]

can be nice to get a break sometimes, both mentally and physically

[torn cypress]

Slay, for sure do that then

[rain spear]

yeah absolutely

and yeah, I could get super lucky and up my cals a bit but the extra running I'm doing balances it out anyway hahaha

but we shall see

will continue to weigh myself daily

[torn cypress]

Try to not go overboard like i did

[eager sedge]

i need to lose weight still 🥲

[rain spear]

I had a period of that already haha

[torn cypress]

[rain spear]

I feel good atm tho, might want to put back on a lil but of muscle but again no rush now

the interval training I do works out to be just under 4km each time and I do it 3 times a week

if I can get to the point where they're 5km and I do 15km across the week that'd be a good place to stay I think

[full gazelle]

after 2 month break i am back at the jim

[flat sleet]

My friend, Jim Shu, is really into sneakers

[full gazelle]

if that's supposed to be a joke it did not land

[torn cypress]

neither did titan

[flat sleet]

Not mad or anything, but I couldn't resist

[thin thicket]

when i went to my first job they said they have a "jim test" (like favourite movie) and I thought they said "gym test" and was like goddamn they take fitness seriously here😭

[tight sage]

5 months of working out, but my arms havent improved. still on same weights. legs did go up 1 step. wonder if im doing something wrong

[full gazelle]

are you taking your sets to failure

[tight sage]

what?

looked it up and yes, last few reps of each excersice i always struggle with

[full gazelle]

oh

kinda strange then that there's no progress in 5 months

[tight sage]

even had to go down a step with arm curl after i tried going up for a couple weeks.

[full gazelle]

maybe it has something to do with your diet

[tight sage]

got no clue

[full gazelle]

if you're not eating healthy/enough protein

[tight sage]

my diet has def significantly improved over the last 5 months.
||esp since ive lost 7/8kg||

huh measuring myself at gym now and gained ||1.5kg|| in less than 2 weeks. only different is that i didnt go to gym since i helped dad at work which is physically tiring

[torn cypress]

definitely something with the diet if you say youre taking sets to failure. Or if youre already jacked and go on a deficit could also see the same results. Staying on the same strength level and/or going up while losing ||8kgs|| is good tho. If youre a beginner tho, you shouldve probably seen some gains. Try counting the protein you eat

oops this is maybe more towards @tight sage

could also be not enough volume but no gains in 5 months is a bit

[rain spear]

also, sounds a bit silly, but have you tried putting the weight up? i used to have like transition days where say if i was benching with 26kg dumbbells id just do whatever i could with 28kgs first and then finish the set on the 26s

[little adder]

How much weight are you doing for how many reps/sets?

depending on what you’re doing, you could probably change something up and improve

For example, if you’re doing sets of like 15-20 of a lighter weight, you could try doing 5-8 of a heavier weight, or 3-5 of a very heavy weight or vice versa

It could also be due to a muscle imbalance of some sort

My squat increased by 50 lb when I actually started training upper body properly, same with my deadlift

Or maybe you’re not getting enough rest

If you’re going to the gym a lot and training the same muscle groups a lot, those muscles may be fatigued and need time to recover

If you could provide an example of your weekly workout plan I’d definitely like to see it

[tight sage]

all my reps are like 10/12 with excluding warmup/lunges and shoulder press rest is 23/27 kg 2-4 sets

[little adder]

I think you could definitely change it up a bit.Try doing double the reps you usually do at half the weight. Make them slow and controlled pause reps

Doing 3 sets of those is bound to get you sore as hell

[tight sage]

u mean like count the seconds during the breaks or?

[little adder]

For example, with the squat, you go down, you pause for a second then go back up

Or dumbell curl, you start at the bottom, you go up and squeeze, hold for a second and go back down

Trying different variations of exercise could also help you start improving again

Like if push-ups aren’t progressing, try doing diamond pushups

Another thing about diet, If you’re on a caloric deficit it could also be a reason why you’re not improving

But then again, losing weight and staying the same strength is great in it’s own regard

[tight sage]

oh those pauses i already been doing on some things.

[little adder]

Yeah, I think the high reps with low weight might help you somewhat

Changing things up is sometimes what you need for a breakthrough

[tight sage]

okay ill do that then

[copper tundra]

not a hard rule but if you had been in a deficit i wouldn't expect muscle gains

[tight sage]

nah, meals are just normal amounts. atleast for me their normal sizes

[little adder]

Well, if you’re losing weight that means you’re probably in a deficit. But you can still definitely make strength gains while in a deficit dw

But if it doesn’t happen, then it’s not too bad

[tight sage]

kinda assumed all i was losing is just from excess weight from snacking, since all i did was stop eating all that crap

[copper tundra]

you could def say that

but you're not in a surplus overall if im understanding correctly

[tight sage]

surplus
what does this mean?

[copper tundra]

there's "maintenance calories" which is how much your body roughly needs to maintain it's weight.

surplus means you're over and deficit means you're under - you can gain muscles in a deficit but ideally you would want to be in a surplus

or hopefully not to overcomplicate it, your body wants extra fuel (surplus calories) before it wants to build muscles

[tight sage]

can't imagine myself being in a deficit. if i eat any more than i already do i'd explode. might try get a personal trainer for a single session just to teach me things and get properly going after that

[little adder]

Have you ever heard of bulking and cutting?

[tight sage]

no

[little adder]

Well, that’s the gym bro term for caloric surplus and deficit

On a bulk cycle, people eat a lot to be in a caloric surplus and gain both fat and muscle, then when they cut, they go into caloric deficit to ideally cut as much fat as possible and keep the muscle they gained in the bulk cycle

[copper tundra]

ye it's def tricky

[little adder]

But generally, when you are losing weight, you are in a caloric deficit

[little adder]

I should clarify, it’s a gym bro thing that can easily be used to illustrate caloric deficit and surplus

[tight sage]

might have hit the limit here with losing the excess i had idk

[little adder]

The gained weight is probably muscle mass

If you’re consistently exercising and doing manual labor, I doubt it’s you regaining fat

[tight sage]

it is not. the scale has graphs it shows and fat went up

[little adder]

hmm

Then it’s probably just a temporary thing

The thing about fitness is you have to look at it over longer periods of time

2 weeks is a pretty short time in the grand scale of things

[tight sage]

true, mainly just concerned of the lack of strength growth

[little adder]

Its probably time to give your muscles a shock

Other ways to increase muscular stimulation could be plyometrics exercises as well 👍🏻

Plyometrics is explosive stuff like jumping and jump pushups and that type of shiz

[tight sage]

oh yeh, def not possible for me lol

[little adder]

It could be as simple as shadow boxing lol

Just trying to build up speed and explosive strength

[barren furnace]

hey yall can i ask smth thats kinda related to fitness a little bit but more like interpersonal relationships too 😵‍💫

[vestal fog]

interpersonal relationships?

[barren furnace]

well i mean like... i wanna join a gym with my friend and he uses the gym at his workplace now cause he got a job

i asked him if he was gonna stay at that gym after the summer and he said he wasnt sure / idk

should i go to that gym anyway bc id rather go there with him than alone 😵‍💫

its kind of a weird question ik

[vestal fog]

uhhhh

i guess you just gotta ask the workplace if thats allowe

[barren furnace]

he works at a hotel i forgot to mention oop

considering that there's a chance he's gonna leave in a month idk rlly

[vestal fog]

hmmm i think you should just wait and see what your friend is gonna do

[barren furnace]

i dont wanna have to wait tho thats the thing 😩 👌 i wanna start but im waiting for him to be sure

uifshgsuhfg

[vestal fog]

well you gotta decide for either

[barren furnace]

on another note has anyone done a gym membership on direct debit and is it hard to cancel or sum 🤔

my mom wants me to pay 200 for a 3 month membership and its completely out of my budget 😶 i have no job at the minute so

[full gazelle]

200??

[barren furnace]

yes

she says that bc i have a tendency to not commit to things so shes giving me responsibility or sum

[barren furnace]

which is why i asked this lol

[torn cypress]

you can definitely gain muscle if youre on a deficit, but mostly if youre a newbie

if youre already fit its a lot harder

but then gain, losing weight while maintaining strength level is good too

[thin thicket]

I currently have a year membership for around 30€ a month, but automatic bank transaction each month. This way it’s cheaper for me than getting a seasonal membership (or monthly) since thise start at 35/40€. Maybe it’s an idea to compare prices at several gyms, definitely would help

I’m ngl if you do end uo getting a long term membership, you kinda have to force yourself to at least go once a week otherwise it’s really a waste of money^^

[barren furnace]

my mom apparently says it takes ages to actually cancel a direct debit thing with banks here but im not sure if thats rlly the case 😵‍💫

[full gazelle]

im paying 18€/month

but minimum of year membership

[tight sage]

my year is 20/m

[mighty robin]

i'm losing it, no way I am paying more for gym than someone who lives in Finland 😭

[full gazelle]

yeah its not bad at all

they had a good discount

[barren furnace]

im starting with a 3mth membership bc idk if im rlly committed for gym and muscle pain n shid 😛

[full gazelle]

good idea

at least you wont be paying 11 extra months for nothing if you quit after 1st month

[barren furnace]

true true

[full gazelle]

(it happened to me in 2021)

paid for a year and went once

[tight sage]

was me last 2 years
except they only have 1 month 30$ or 1 year option 20$. so couldn't do less

[thin thicket]

mine is 22gbp/m

[rain spear]

65gbp a month but that's for gym, swimming pool, spa facilities and free classes

[muted agate]

65 gbp a month .... free classes

[rain spear]

yeah non members pay 15 a class or something like that

but it gets included in the membership

i mainly use the gym and spa though

[full gazelle]

i just lift the weights and gtfo

shower at home

[rain spear]

thats fair my old gym was just a gym but its really nice to be able to sauna a couple times a week at least

[full gazelle]

if the facilities were a little nicer I'd maybe want to use them but you get what you pay for

I have a sauna at home 😎

[torn cypress]

typical finnish person

[latent zealot]

i just weighted myself after a month and lost ||3||kgs (currently at ||71.3kg||). felt great about that because for the past months i was just kinda fluctuating. but after giving it more thought, i feel great about the consistency i was able to somehow achieved for the past weeks. i’m ||1.76||m but want to stay around ||65-68||kg, and it seems achievable now that i have a tiny bit of discipline

[rain spear]

ayy congrats! only gets easier now you're already in the routine, just gotta keep it up!

[torn cypress]

[little adder]

Welp, I’m gonna start trying to be healthy again once the school year starts and I’m not doing daily manual labor

I think I’m gonna try joining my school’s rowing team

And imma start C25K

And once that’s done I’ll probably try aiming for a 10k or half marathon 💀

I’m also excited cause I finally get access to a weight room for the first time in a few months

Welp, I’m just hoping I can bring my mile time down

[rain spear]

you got this

my weight seems like STUCK atm even though im eating in what should be a deficit. I wonder if because ive added more exercise to my routines again im actually converting to muscle instead because I feel like im looking better these days

[eager sedge]

i keep forgetting to weigh myself in the morning lol

[muted agate]

I didnt exercise for a week and my weight is the lowest it ever was so yeah I was definitely converting

[little adder]

Great for you!

I think the same thing is happening to me, except I’m still about 5 pounds under my goal weight, so I think I might need to eat more 😅

[little adder]

I’ve decided to start c25k again today

30° weather, let’s see how bad I am

[rain spear]

have fun!!

[torn cypress]

good luck

[muted agate]

today it's exactly a year since I started exercising

started at around ||110 kgs and today after exercising and taking a shower I had 84.7 kgs||

[rain spear]

thats a huge achievement, congrats friend

[rain spear]

are you staying around that range or looking to keep going?

[muted agate]

Im continuing with what I was doing until now

Im not really keeping up with diet or counting calories anyways just drinking water, not eating as much sugar and not overeating and exercising

[stiff badge]

i want to lose belly fat. my genes made me look like im thick from my abdomen to my thighs then my shoulders didnt even grow i-

[rain spear]

upped the length of interval training on the treadmill yesterday to 40 minutes, which made it the first time i've done over 5km ever, ended at 5.6km

[little adder]

Nice!

Soon it’s gonna be 10k

No walking

[rain spear]

yeah its the aim eventually

i could easily do the 5k no walking, i just really enjoy intervals

[odd parcel]

slowly seeing myself get bigger

feels good

[thin thicket]

currently trying to maintain my weight at ||92.5kg|| down from ||~108kg|| at the start of the year, aim to be ||82kg|| by the end of the year and ||~78kg|| by april 2024 hopefully, feels so slow but i am happier

[little adder]

Over ||15kg|| down! That’s amazing! Keep going strong and I’m absolutely certain you’re going to hit your goals. Just remember, weight loss is a long term journey, and even if you don’t hit your goals by a certain time, remember to look back at where you started and see how much you have improved. Keep up the great work!

[thin thicket]

thank you❤️❤️

[stiff badge]

i was 66kg last year. i turned 75kg in a year 😔

[little adder]

Running is hard

I made it to 14 minutes without walking but then spent the next 10 walk/jogging back home

[torn cypress]

hey you gotta start somewhere, 14 minutes without walking is really good lets go

[little adder]

I haven’t ran since February so I’m pretty happy

This was my “I wanna do something stupid let’s run 5k” but I’ll do something more reasonable on Wednesday 😂

[barren furnace]

y'all are u meant to feel tired after going to the gym cause i got this fitness assessment at a new gym and i was given a set of exercises to do... yeah i did them and i don't feel that tired 😃 it's only like 10 exercises over two days and i don't feel like i worked out at all 💀

it does hurt a little bit but the pain goes away after like 1 hour so idrk

[vestal fog]

it sounds like you are just starting up and using minimum to no weights

then its probably cause of that

[barren furnace]

im using the heaviest that i can get before i feel uncomfortable holding them all the time really

• there r like 3 on that program that i feel dont do anything at all for me so im gonna ask if they can change my program slightly

i feel like quitting already for this reason and i feel like im doing everything wrong 😭 😭

at this rate im gonna get my goal physique in like 3 years istg

[vestal fog]

naaa my friend

Thats not a reason for quitting believe me

youll get to zhe point where its exhaustinf

are u doing like free weights?

[barren furnace]

what r those 👄

[vestal fog]

Uhhh

benchpress as an example

my english might be wrong with the term

free weights

[barren furnace]

i mean there is this chest press machine that i use does that count

[vestal fog]

uhhhh

its better to tell if you can show me a picture hahhahah

of th emachine

[full gazelle]

what exercises are you doing then

[barren furnace]

imma copy whats written on the thing i got ig

day1
chest press
lat pulldown
box squat
bicep curl
glute raise

day2
leg extension
incline chest press
step up
seated row
lateral raise

i just did day 1 with one exercise skipped 🤪 and the only thing that hurts are my arms and nothing else

[full gazelle]

it'll hurt more tomorrow

the soreness is delayed

[rain spear]

DOMS when youre just starting or come back after a break is the worst

[little adder]

Day 0: Oh I feel fine
Day 1-6: i want die

https://tenor.com/view/hypercat-gif-23269274

[rain spear]

yep

[barren furnace]

ive only been doing this for like two days is that why nothing hurts

[little adder]

It could also be your form

Watch some videos of the exercises you’re doing and remember some cues

And if needed. Record a video of yourself doing the exercises to see if there is any difference

Btw how many sets/reps are you doing @barren furnace ?

[barren furnace]

it says 8 but that doesnt do much so i increased it to like 10 at times

and two sets

[little adder]

Try doing 3 sets

Slow and controlled with perfect form

[barren furnace]

jfjdnfnf ight

[little adder]

Hmm, you said only your arms hurt?

[barren furnace]

like i wanna get a jacked physique like my friend but idk if this is sufficient enough 🙂

[barren furnace]

yeah

[little adder]

One thing I’m noticing is you’re basically doing full body workouts. Try looking into splits like chest day, back day, and leg day

Working out 3 times a week with each day focused on one muscle group

You could also do abs as a warmup

Btw the only thing common between your two days is your arms are used a lot

[barren furnace]

i mean idrk what im doing rn so im using the stuff written on my program and i intend to do it every single day 💀👍

which prob is wrong right

[little adder]

Your gym provides programs?

[little adder]

Yeah you need rest days 😅

[barren furnace]

yea they do fitness assessments completely free and then they just leave u be

[little adder]

Why don’t you ask your friend to help set up a program?

If they’re jacked they probably know a thing or two and would be able to help

[barren furnace]

idk sis is working in this same hotel i go to the gym at and doesnt go that often bc of that

i actually asked him once and he said "i can help u in theory" but idk what thats emant to mean 😭

[little adder]

He can give you information but whether or not it works is up to your dedication and commitment to pull it off

Probably

[barren furnace]

i mean im still persistent to go to the gym despite my current confusion 😵‍💫 ig

[little adder]

It’s fine to be confused, but luckily you’re trying to find some information 😂

Wait a moment I’ll try finding a program online for you

[barren furnace]

id ask the staff but idk i always google while im inside

[little adder]

Yeah, I think you should just hit up jacked friend

[barren furnace]

imma wait until hes off work then ✨

[little adder]

Good luck 👍🏻

[flat sleet]

Don't know who needs to hear this, but please remember to listen to your body and prioritize long term health over fitness goals.

It feels bad, but I have to do a major deload because I'm getting headaches from my working sets during lifts. I got a concussion back in March, and I'm still getting chronic headaches, nausea, and sometimes blurry vision. Moderate exercise seems to trigger it easily.

So, I wanted to share somewhere that I'm pivoting my fitness goal this year from hitting a PR in bench to having a healthy brain. My plan to reach that goal consists of the following:

1. Switch to a beginner lifting program using weights that are easy for me. Slow and/or reset progression as necessary until my brain can handle less stable blood flow during exercise.
2. Avoid more difficult cardiovascular exercise even if this means turning down invitations from friends to go on hikes or runs.
3. Optimize my bedtime routine in an effort to get better sleep.
4. Continue communicating with my doctor and implementing their recommendations.

[grizzled quail]

full body exercises are much more beneficial for beginners, tho

[little adder]

I think full body bodyweight circuits are definitely beneficial

But the amount that the program is using is nowhere near enough nor targeted enough to benefit them

[grizzled quail]

that's... pretty normal? it depends on your goal physique, but unless your diet is super under control, your regimen is super well made, and you know all the ins-and-outs of weightlifting (which you dont yet) it should take even longer than that tbh

[little adder]

That’s why I asked them to contact their friend who knows their body better than me

And if they’re jacked they probably know more than me anyway 😂

[barren furnace]

o lol we've only known each other for a couple of months but i suppose sis could help 🤔

[grizzled quail]

wdym by amount? i didnt see reps or sets anywhere, sorry if i missed that

[little adder]

They’re doing 2 sets of 8

And the program is all over the place with body parts

[grizzled quail]

yeah for starters, bump that up to 3 of 10

there are only 2 days?

[barren furnace]

pls i asked the guy that gave me the exercises if it was sufficient enough and he said "i mean yeah its good for beginners n conditioning or whatever" ???? no that sounds wrong

[barren furnace]

ye

[grizzled quail]

i would definitely add in another day

imo 2 days a week arent enough for strength and size, unless you're a monster who spends 3 hrs in the gym lol

[little adder]

It’s extremely light and probably only good for complete couch potato for years type beginners

[barren furnace]

my friend said he spent 4 at one point 💀

[grizzled quail]

it depends on your goals tho. for example, if you're just trying to lose weight, you could get by with hard cardio twice a week

[grizzled quail]

yea it depends on your body, goals, etc. i went 6x a week at one point

[barren furnace]

...so it isn't really that great ?

[grizzled quail]

it's missing some things and 2 days just isnt enough

[little adder]

Yeah it’s a bit wack

[barren furnace]

ill try ask them tomorrow and send updates

if they can change it somehow

bc wtf

[grizzled quail]

i dont do this anymore, but this should be a helpful split if your intention is strength/muscle growth

or i can help you make a split that meets your goals

[little adder]

Imo the best strength training workout for beginners is one core lift (bench, squat, deadlift) per session and 6 accessory exercises that target muscles similar to what the core lift does

[barren furnace]

all i said the first time was that i wanna improve strength and physique but that was not actually what i meant in general oopsie 🤪

[little adder]

so for bench, it’s push muscles, deadlift is pull muscles, and squat is legs

[copper tundra]

i started w/ reddit PPL but i'd prob use gzclp myself if i was magically starting from scratch

[barren furnace]

what i rlly meant was i wanted to get my friends jacked ahh physique while also improving my flexibility n strength 🫡

[little adder]

^^^

Reddit is great

[copper tundra]

reddit ppl is however six days

[barren furnace]

i'd try that but it's overwhelming to look at many resources articles and whatever

and then find out im doing it all wrong later on

[copper tundra]

i religiously just youtubed it 😭

[barren furnace]

but omg this fitness program is frustrating me with how unbelievably light it is

im finna move gym at this point but im stuck for 3 months

[grizzled quail]

definitely start with 3 days a week, dont throw em into the 6 day pit just yet lol

[grizzled quail]

why do you need to do this

[little adder]

Tbh even 2 day full body workouts is fine for someone starting out

[copper tundra]

i'd honestly even do less

[little adder]

But the 3 days let’s them do the push pull legs split

But don’t forget

Recovery is important

[barren furnace]

cuz idk theres a gym that i know of in town that seems more focused... this one im at rn not so much

[grizzled quail]

wdym by focused?

[little adder]

6 days a week isn’t sustainable for someone who’s just getting started unless they are using steroids

[little adder]

Probably they mean more serious about strength training

[grizzled quail]

if the equipment is all the same, i dont think it's a necessity to switch

[barren furnace]

i need a lotta help otherwise i get confused and feel like quitting more 🚶‍♂️

[grizzled quail]

oh you mean the people there

[barren furnace]

staff yeah

[grizzled quail]

yeah that's valid

[barren furnace]

if they can offer smth better to what i have rn that would be ✨ amazing ✨

then again im here for 3 months so i cant 😔

[grizzled quail]

definitely use your resources, like asking here, looking on youtube or reddit, etc

[copper tundra]

i watched scotthermanfitness for dumbells/machines and jeff nippard for free weights

[grizzled quail]

you still have gym access for 3 months

plenty of resources online

[copper tundra]

idk why but scottherman's 10 year old videos just keeps showing up if you look up how to do XYZ but they're like short and easy 💀

[grizzled quail]

nah he's the goat

[barren furnace]

i could also use my two friends who go to the gym to help but idk how willing they r to help me 🤔

its a good thing i joined the same gym that my friend goes to otherwise... 💀

[copper tundra]

my friend learned just by literally mimcking what i do

beside weight

[little adder]

Definitely ask to join them if possible

It helps keep up motivation working with friends

~~And if they don’t want to workout with you then they’re kind of jerks ~~

[barren furnace]

ye i did jsut that

practicing kpop choreo when im done with the gym makes me more tired than actually going to the gym rn

[grizzled quail]

@barren furnace i kinda skimmed through this but it seems solid, i would definitely do it over what you're doing rn

https://www.bradnewtonfitness.com/the-ultimate-beginner-guide-push-pull-legs/

[grizzled quail]

cardio is usually going to be more exhausting than weightlifting

[barren furnace]

i havent looked at the entire thing and i feel overwhelmed already but sure ill give it a look i guess

[grizzled quail]

it's a 20 minute read, good fitness is a marathon not a sprint

you'll learn as you go, but it's important to have a good foundation

[barren furnace]

oh dang alright then

[grizzled quail]

also dont ignore diet and rest, those are equally as important (if not more) as good fitness

[barren furnace]

ah yes abt diet

...i am taking everything that says high protein and eating a lot of chicken like i always do cuz idk what im doing rn 😍

anyway should i just do the same stuff tomorrow till i ask staff or do smth else :p

[grizzled quail]

you can just start the ppl split i sent

[odd parcel]

track your macros and calories too!

very important

myfitnesspal makes it easy to do so

not gonna lie at some point i just stopped counting my reps during my sets and just took every set to failure or near failure

[little adder]

Hmm, I’m not sure about every set, but definitely last set to failure gets the muscles working

[torn cypress]

Thats completely normal when starting out, You can push yourself a lot harder doing cardiovascular training than strength atm and cardio is just a lot more exhausting. I havent read what everyone else has Said but they know a lot

[barren furnace]

update i asked them to change it and apparently the dude who gave me the program i have is busy for the rest of the week so they said theyll call me to reschedule it w someone else or sum

at this point ill ask my friends if they can help and use google in the meantime

my first foray into fitness and i dislike it so far

😭 ✨

[rain spear]

what is this change for? your workout plan?

[barren furnace]

yea

cause the one they gave me at this gym is not rlly that great as ive been told here

[rain spear]

if you're just starting out I'd say you don't need the strictest of plans, my first few weeks in the gym I was just kinda using machines and seeing what I liked, and getting a balance in

if you go too hard into a new routine/plan too quickly it can be a bit intimidating as you'll feel like you have to do and hit everything immediately

have fun with it for now!

[barren furnace]

hmm ok i might try that

[little adder]

You don’t have to learn much, but I do think you should just learn the basic muscle groups and what all the machines work

That’s a solid 15 minutes or so of studying

And then whenever you go to the gym just choose different machines that work out the same stuff

And on different days, choose a different set of muscles thag you want to work

[barren furnace]

u know any resources that i can read or watch from maybe

[little adder]

So a push day could look like:
Bench press
Incline chest press
Dumbell fly
Pushups

[little adder]

To be honest, I learned most of it by myself over a couple years, so I’m not sure 😅

[barren furnace]

oop

[little adder]

Wait a moment

[little adder]

https://youtu.be/04kAfDdqEfg

This video seems fine

If you want to get into running, the running channel is great

Jog on is another good one

[barren furnace]

so do i do basic ppl or whatever tf theyre called for now 🤔

[little adder]

I only know running YouTubers 😅

[little adder]

Yeah push pull legs

There’s a crap ton of resources out there

Just search google

Most of the ones out there seem to use free weights (dumbell and barbell)

You can look for machines that do similar movements to exercises in one of those plans

https://www.muscleandstrength.com/workouts/machines-only-3-day-split

Here’s one for machines that looks decent

[barren furnace]

im boutta have a sensory overload looking at many things today but aight 🫡

[little adder]

I think learning the basic principles is enough for you to figure out things by yourself, but there are a lot of stuff out there lol

[muted agate]

I almost pulled out my hair while getting into exercising because I kept getting into cycle that I should do something then 2nd person saying that I shouldn'T that I should do something else and those people were accusing themselves in a circle

[little adder]

Yeah figure out something that works for you

[muted agate]

on the other hand I've never been in a gym so I can't help you there

[barren furnace]

im gonna try asking my friends when theyre online this is so complicated

[barren furnace]

im actually overwhelmed, i dunno what to google and what things to look at i cant do this all by myself 😔

[little adder]

The things I sent in chat should be enough to start you off 😅

[barren furnace]

yeah i looked at that yt video and one of the machines it showed isnt in the gym im in and im just like 😃 uhh what now

[little adder]

I sent a video and a workout split

[little adder]

You find something similar that works the same muscles

What machine was it?

[barren furnace]

i saw crossovers for like 5 seconds and i said "nope thats not in my gym"

[little adder]

You don’t have cable machines in your gym?

Kinda wack ngl

[barren furnace]

im not sure really i need to look again 🤷‍♂️ ive only looked at like 1 in detail

its a v small gym in this hotel, i only went cause my friend goes there 🥲

now im regretting it severely

[little adder]

Yeah, well

Get educated and make the best of it for now 💀

The video and webpage should be enough 💀

[barren furnace]

ig ill try

[muted agate]

I at one point just said fuck it and started doing at least something

didn't realise I was doing a shoulder stretch wrong until 4 months later

[little adder]

Yeah, knowing everything is good and all, but you’re gonna be disappointed when you actually try applying it and suck at it lol

Might as well rip of the bandaid and try a random ass program to see what will and won’t work for you

[little adder]

me watching running videos for the past two weeks while I hadn’t ran in about 5 months

[little adder]

I did a reasonable walk/run workout and didn’t end up dying this time 😂

What I did Monday is like a beginner trying to do 30 pushups in a row compared to 6 sets of five lol

While yes, it’s theoretically possible, it’ll hurt like hell and you might not even finish

[rain spear]

yeah im the same with push ups. Can do endless sets of 10 almost, but if i try and do like 30 at once its all over

[little adder]

DOMS

https://tenor.com/view/cat-scream-scary-memes-gif-19596874

[grizzled quail]

ordered some clear whey isolate off of myprotein

hopefully it's good

[rain spear]

gl gl hope its tasty at least

got lat DOMS today and stretching them is both the most painful yet most relieving feeling in the world

[little adder]

I started running again and I’ve been feeling calf DOMs since I ran too hard on Monday

I’ve been stretching them throughout the day for the past 4 days but they’re finally starting to go away today 🥲

Welp, tomorrow’s run is gonna be fun

[muted agate]

what is DOM in this case?

[rain spear]

Delayed Onset Muscle Soreness

when you work out a muscle for the first time in a while is when it happens the most

but its the soreness you get after exercise

[muted agate]

why don't people just say soreness then?

[rain spear]

DOMS is less letters

[little adder]

The delayed part is important

And yeah DOMS less letters and more fun to say

[rain spear]

down to my lowest weight again now after a bit of a pause, currently from ||102||kg to ||83.5||kg, feels GOOD

i look great, got a bit more to go and then the goal is a slow weight increase of just muscle

[tight sage]

ill be back from holiday tomorrow and am so curious how much i ended up gaining

[odd parcel]

today i bonked my head on the bar

[little adder]

Epic

one time I failed a squat and when I stood back up, I knocked the bar off the bench setup on the other side of the rack

[rain spear]

Ive eaten well and within a deficit for the last 3/4 days definitely, the difference is ive upped my protein, and im putting on weight, can only mean one thing, its gains season

[grizzled quail]

https://youtu.be/KC6c_5dyUp8

[mighty robin]

upping the protein always feels so good, I noticed the energy boost lately from it as well

[little adder]

I really want a coros pace 2 💀

But nO Money

[tight sage]

i want a galaxy watch, but not used to having any accessory. last time i had a necklace felt like i was being choked by its weight.

just went to the gym for the first time in roughly 4 weeks. lost alot of muscle ass and gained alot of fat, but ||lost 2kg|| of body weight.
probably cause of all the walking on holiday and no excersice. need to build it back up

have to start at lower weight now too than previously, but will be doing 15-20 reps. atleast ill try to do so many

[little adder]

The watch I want you can buy open box for 159$ and it is sooo useful for running and other sports

But I need to pay for college 💀

[tight sage]

heard alot of good things about fitbit for those things. price is around the same or even more

[full gazelle]

i have one and it's awesome

only downside is battery life

[little adder]

This watch gives everything Fitbit offers for cheaper and without a subscription

Also 7+ day battery life

[tight sage]

nice

[little adder]

But if you want more lifestyle, I’d suggest looking into garmin

They offer a lot of features

Not sure how many you’ll use

But A LOT of features

[tight sage]

aslong as it lasts from morning to night, should be okay. might get one when i have a job. will wait till we have news about the next generation one

[full gazelle]

yeah i always charge it before sleeping and it will last the whole next day

i also wear it to bed to track sleep

[tight sage]

oh, watch 6 literally just released. didn't even realize it was announced

[full gazelle]

i have like 4

[tight sage]

since u like it, iguess they must be quite promising

[full gazelle]

not that I've had other smart watches to compare but yeah

[little adder]

Yeah I heard the galaxy watch and Apple Watches are great, but I don’t need the regular smartwatch features, mainly just looking for sport features

[full gazelle]

ngl I only ever use the sport features (and google assistant)

[tight sage]

with intrest to technology and especially smart devices that let me be more lazy, am very intrested in the more advanced ones

[little adder]

I’m looking into all the running gear even though I’m too poor to buy it

Currently looking at the coros pace 2, coros pod, and wahoo chest strap

[full gazelle]

like yeah you can call and text and whatever with this watch but I would never want to do that I will just take out my phone instead

[tight sage]

i don't even call or text with my phone

[little adder]

Yeah, I mean I just take my phone on runs anyway, I just want to see some advanced running metrics, like pace, stride, cadence, power etc.

And knowing my heart rate would also be super useful

[full gazelle]

yep

[little adder]

This would be so cool to know

[tight sage]

yeah, i don't really trust the step tracker on the phone to be accurate enough since it is in your pocket the whole time. would love more accurate readings

[little adder]

Well, depending on what you want the watch to do, you don’t really need all the features

The galaxy watch would probably fit all your needs unless you wanna become a runner

[tight sage]

no one does, it is more about customizing it to your preference as much as possible

[little adder]

But even then it’s pretty damn decent

[full gazelle]

it's cool I guess even though i don't understand half of what this means

[tight sage]

no clue lol

[little adder]

Assymetry: how much you favor one foot over the other (ex. You spend more time on your right foot)
Contact time: how long your foot is on the ground (lower is better)
Flight time: not sure what this is, but probably the opposite of contact time. What percent of the run you spent in the air.
Regularity: probably how consistent your pace is?
Vertical: how much you’re bouncing. The less you’re bouncing the better
Stiffness: absolutely no clue

This is a guess for basically everything other than the first three and vertical

[tight sage]

Assymetry: how much you favor one foot over the other (ex. You spend more time on your right foot)
this made me laugh haha

intresting random thing to be able to track

[little adder]

Running asymmetry is actually a pretty good metric to know. If one foot is stronger than the other, it could mean there is a muscular imbalance or lead to injury

[full gazelle]

[rain spear]

haven't done cardio in a month, decided today would be the day I do my first 5k

big regrets nowbut I did it hahaha

[muted agate]

I try to do like at least 3 minutes of cardio as a warmup almost everyday

then I balance it by sitting at the computer for like 8 hours

[rain spear]

stonks

[little adder]

Ah yes, walking to the bathroom, walking to the kitchen, getting a snack, and walking back to your room

Difficulty: 500%

[muted agate]

well I meant jumping jacks, high knees, squats personally

not sure if you can count reverse lunges as cardio

[tight sage]

i wonder if walking backwards is considerd a lunge

esp with longer steps

[muted agate]

if you do it with lowering your knee to the ground I think you probably can

[muted agate]

today I managed to get a shoulder cramp during a glute bridge

[little adder]

DOMS hitting hard

I doubled up legs and abs yesterday. I cut down the rest time and doubled the reps too

The top one was supposed to be 47 minutes and the bottom was supposed to be 25

[little adder]

I accidentally started screen recording halfway through my run 😅

But we’re hitting the big leagues now

[rain spear]

ayyyy nice nice

[odd parcel]

leg day today

maybe i hit a squat pr today maybe i won't we shall see

[torn cypress]

I use an Apple Watch and i dont have any issue. The ONLY gym specific issue ive had is when i use straps for deadlifts but i just move my Watch further up my wrist. Battery sucks ass tho but i always charge before i sleep or in the morning

[torn cypress]

Ayo?

[rain spear]

weighed in under ||83||kg today. if I lose another ||0.8||kg ive lost ||20||kg in total,thats nuts

[little adder]

Absolutely insane man!

[rain spear]

thank you friends

im really close to being where I wanna be I think, but im already miles happier in my body than beforehand too

[mighty robin]

hell yeah good job dude

[muted agate]

I've been exercising very unfrequently past few weeks

it's hard to do anything when it's so hot and your room gets stuffy within 5 minutes of any movement

[muted agate]

like today I don't think I can exercise becaue it's 29 celsius inside and 34 outside at 5:30pm

unless I exercise later in the evening at around 9pm or so but then I would get to sleep at like 11pm and waking up at 4am doesn't seem like a good idea

[tight sage]

do u guys count or keep track of break time between sets?

[flat sleet]

As a powerlifter, I usually aim for 3 minutes of rest between sets. When i did bodybuilding workouts, I didn't really keep track of time, but I probably rested 30-90 seconds between sets.

[tight sage]

im trying to purposelly do 30 seconds now, but ussualy i just sit there till i think, go.

[torn cypress]

Try to get at least a minute, 3 minute is ideal for compound lifts and/or heavy lifts tho

[tight sage]

a minute it is then ty

[torn cypress]

IT DEPENDS

dont do 1 minute rest after deadlifts for example

Let your back rest for more

But If youre just doing bicep curls

1 minute can be enough

[tight sage]

am doing diversing seat rows now. only excersice i do without a machine are shoulder press and lunges.

[torn cypress]

If youre aiming for hypertrophy Lower rest times is better, but at the same time youre probably doing less weight

[tight sage]

highest i can do is 27kg

[torn cypress]

https://www.researchgate.net/publication/26752129_Rest_Interval_between_Sets_in_Strength_Training

When training for muscular strength with loads smaller than 90% of 1RM (up to 50%) for multiple sets, 3- to 5-minute rest intervals are necessary to maintain the number of repetitions performed per set within the prescribed zone without great re- ductions in training intensity. On the other hand, contrary to what was observed in most of the experiments concerning muscular strength, some evidence suggests that 1-minute intervals allowed for sufficient recovery during repeated 1RM at- tempts; however, from a psychological and physio- logical standpoint, the inclusion of **3- to 5-minute rest intervals might be safer and more reliable. **The acute expression of muscular power was best maintained when including 3- or 5-minute rest in- tervals versus 1-minute rest intervals between sets. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short intervals of 30–60 seconds might be the best alternative, due to higher acute increases of growth hormone, which can contribute to the hyper- trophic effect. Finally, similar to hypertrophy training, extremely short intervals (e.g. 20 seconds to a minute) between sets allowed for greater muscular endurance development. In the case of muscular endurance training, a progressive reduc- tion of training intensity during the performance of consecutive sets may be a way to maintain the number of repetitions within the prescribed zone. It is worth noting that, for any intensity or goal in strength training, the rest interval between sets may vary between practitioners of different ages, when the sets are not performed to concentric failure, according to the exercise and/or according to the athlete’s level of conditioning.

As long as your technique and intensity isnt impacted by your low rest time, you should be ok

[tight sage]

def did feel the extra pressure with leg press and leg extension when i did 30-45 sec intervals

[torn cypress]

If youre doing weights you cant do for more than say 10-12 reps in a single set i would say get 2-3 minute rest depending on how tired you get

If you can easily push 15+

1 minute is enough

[tight sage]

ngl 3 minutes seems to comfortable and to long.

[torn cypress]

Trust me when you get to a certain level, 3 minutes is the minimum

But for now, for What you seem ro be doing a minute or two

Seems fine

[tight sage]

can imagine yeah

[rain spear]

the idea behind it is that you should be trying to life as much as you can for those sets and the 3 minutes gives you enough time to rest to lift it again, if you're doing a hard set and only give yourself 1 minute you might have diminished returns on the next set

[little adder]

Sometimes power lifters and sprinters wait 10-15 minutes between lifts/intervals

This is mainly for the low rep high weight stuff though

[rain spear]

today is my first rest day after 8 days bc i swapped my rest day last week, feels GOOOOOD

[rain spear]

||0.15||kg left until ||20||kg 🤯

[rain spear]

I DID IT

had some fluctuation on the way (prob muscle growth or retaining water weight for a bit) but i weighed in today at ||82||kg exactly, so thats exactly ||20||kg lost, woooo

[tight sage]

nice!

[grizzled quail]

started a new program this week, it's a hypertrophy one alternating upper/lower

[grizzled quail]

congrats :)

[little adder]

I ran 5k without stopping yesterday

[rain spear]

lets gooooooooooooo

[odd parcel]

today i hit a squat pr

i am proud of myself

[sick fulcrum]

nicee, let's gooo!!!

[little adder]

Yooo

Nice man!

Today I made my friends start C25k

Very proud of them for actually following through on their commitment

[sick fulcrum]

managed to get 7reps at 80kg bench press today

getting closer and closer to the 100

[little adder]

Nice man!

I’m still working towards BW bench which is around 72kg for me, but we’ll get there

[sick fulcrum]

well, i'm actually below BW bench with that

i think i could do BW bench but probably could only pull off like 2 or 3 reps

[little adder]

I ran my first 10k on a whim today

Here’s some fun stuff

[honest sable]

what's that app?

[latent zealot]

strava

[latent zealot]

that’s great! some prs included too leggoooo

[little adder]

Yeah the one that got me really surprised was the 5k PR in the second half of the run

I was having doubts whether or not I’d be able to break my 5k PB in my university’s 5k in 2 weeks, but that was a good confidence booster

[light fern]

been back in the gym recently, still not sure what my end goal is but for now it's just keeping active

[rain spear]

thats a good goal in itself my guy, good job

waiting for my cold to pass so i can get back on it

[little adder]

Make small goals that can be achieved relatively quickly (about 4-8 weeks)

It could be simple as increasing the weight on one of the machines you use

A good cardio goal could be completing a 5k

[mighty robin]

personally if I went to the gym, it's already a win in my book

[muted agate]

kinda weird that now that I lost a bit of weight I can see the injury I had when I was 10

[little adder]

I ran a 5k PB of 23:58!

That’s an improvement if almost 4 minutes from my last PB

[little adder]

Hmm, if you don’t mind, what kind of injury was it?

[muted agate]

I broke my arm over a shoulder when I was 10-11

So now I can see the little bump being bigger on that shoulder because of how it grew back

[little adder]

hmm that is definitely interesting. I was thinking it would’ve been a laceration of some sort and you’re seeing the scar. This makes a lot more sense

[muted agate]

well stretch marks on my belly are kinda more visible as well

there is less area on my belly after I lost weight but the scars are the same size

[muted agate]

anyone else sometimes gets the feeling that they are either doing some exercises wrong or the set of exercises they do is not efficient?

like they should be doing different ones

[tight sage]

i always do squats knowing 100% im doing it wrong. have been taught multiple times, but am just incapable of doing it

[muted agate]

I can feel my right knee being like sensitive lately

and I can feel my left hip popping during flutter kicks

I wonder if I screwed my knee by bad form or if I did it with something else

[little adder]

Rows 💀

Especially bent over cable rows

Can’t help but feel like a monkey tugging on a rope with that NPC ass stance

[latent zealot]

lost my motivation for like two weeks, slowly recovering it now. sometimes i feel i’m not disciplined enough, even though i enjoy exercising. but again, maybe i’m not disciplined enough in many aspects of my life

[light fern]

yeah it's tough to keep the routine going

yall got any recommendation for leg day routines?

I've seen mixed opinions on which workouts are good and whatnot

[muted agate]

I personally just follow a youtube video

[eager sedge]

at the gym?

[light fern]

i've got a few things going but i'm just looking for more variety

when i want to switch things up

[muted agate]

oh I don't go to gym personally

[eager sedge]

no i know mugen

i was asking bubba

[light fern]

yep

[eager sedge]

maybe follow yt videos

[light fern]

I have my routines so I usually just take and incorporate it into my own workout

[eager sedge]

oh

[little adder]

Back squats, Bulgarian split squats, leg extensions, leg curls, abductor machine, adduction machine

Weights, reps, and sets vary, but it gets basically all the muscles except for calves and tibialis

I’m pretty inexperienced at making plans though, so you could probably add things for hip flexors and maybe hip thrusts too

kinda overkill at that point though

[muted agate]

I personally do variations of squats, lunges, hip bridges, donkey kicks, fire hydrants, clams but that is something where you only need a mat no need for a gym

[light fern]

Big thanks

[muted agate]

why do I do this to myself

ending leg workouts with jump squats and arm workouts with commando planks

at least i can do the exercises without taking additional breaks now

[rain spear]

First time since start of September I've been able to come twice in a week, feels good to be back

[light fern]

huge

[tight sage]

amount of times ive stretched in my life can be counted on my 2 hands

[rain spear]

mannnn, gotta stretch

plus it feels great

[mighty robin]

please stretch, ur joints will thank you

[grizzled quail]

my current program:

A: squats > lunges > single leg curls > seated calf raises

B: rdls > leg press > leg curls > standing calf raises

can add some abduction/adduction stuff as well, but that covers most everything

[light fern]

🙏 noted

[torn cypress]

if you have access to machines, leg extension and leg curls as well

or wait he said leg curls

[tight sage]

i so despise leg extension so painful

that and arm curl i hate the most and yet do them both

[torn cypress]

Leg extension isnt a must its just a nice isolation movement i guess. Its not recommended to go high weight low reps on it tho

[tight sage]

think its one of the best excersices for my knees. my therapist suggested it, but i don't just kick up. i hold my legs stretched high for a second then slowly drop and repeat for 12 reps. do it both with 2 legs at a time and 1 at a time. painfull part is when having to hold it up. is so heavy

[rain spear]

my gyms busier and busier these days

queue for most things I need or I have to switch my routine around, never used to have to worry at this time

I guess the fitness craze is still growing

[light fern]

Yeah almost everyone I know is hitting the gym

[honest sable]

is this time of the year i guess

[rain spear]

guys, need advice

i have lower back pain from sleeping in a weird position

do i go to the gym for shoulders today

or am i risking something

my backs like 6/10 bad

[tight sage]

prob have it looked at before u do anything

[rain spear]

alright

[flat sleet]

At the very least, I would wait until the afternoon at least before going to the gym. I remember learning about spinal fluids needing to adjust after waking up, but maybe it's just a myth since I can only find a LinkedIn article talking about it: https://www.linkedin.com/pulse/early-morning-exercise-bad-your-back-callum-forrest-mchiro-dc

[rain spear]

this is the second day of having the pain so im not sure if it was related to spinal fluid, think i may have pulled a muscle in my sleep or something, decided to take the day off for safety

was gonna be unnecessary risk to go i think

[mighty robin]

maybe do some light stretching exercises for a few days

[eager sedge]

is it better to start doing low impact exercise and build up to higher intensity when you start working out? (probably already asked this)

[mighty robin]

yeah

[eager sedge]

How long should I do the low impact exercise for?

[mighty robin]

until you feel like they're kinda easy to do

[little adder]

What type of exercise are you doing? This is pretty solid for basically any type of exercise, but it might be different depending on what exactly you’re doing

[eager sedge]

low impact exercise like marching on the spot

i mostly follow a low impact exercise channel from youtube

[little adder]

What exactly are you trying to build up to?

Because if you are trying to build up to something like running, I think there are better ways out there

But yeah, I agree with taco cat, work on them until they become easy

[eager sedge]

idk, havent thought about it

but something like better endurance?

and being able to jump more without getting tired easily

[little adder]

https://marathonhandbook.com/couch-to-5k-training-plan/

Try this

[eager sedge]

im not a fan of going outside though so maybe not but thanks

[little adder]

I wasn’t a fan of going outside, but it’s kinda nice ngl. You could do it on a treadmill too

[eager sedge]

i dont have a treadmill sadly

[little adder]

Personally, I think having a structured plan and a goal to look forward too is the best way to go about exercise

It doesn’t have to be running, but choose something you want to be better at and hard focus on it

[eager sedge]

i mainly just want to be able to do these type of workouts without running out of stamina easily

[sweet mountain]

1. https://youtu.be/bjh1RsMzTdY

[eager sedge]

something like this LOL

[little adder]

Yeah, cardio is the way to go then. Walking and running is definitely the most accessible type of cardio, which is why I suggested it lol

[eager sedge]

ah right

but currently im a fan of

[little adder]

Hmm, I guess a good start would be trying to do this workout every day or every other day and keep at it until you don’t get tired

[eager sedge]

i would but it puts pressure on my knees :/

but currently im enjoying these workouts from this youtube channel

https://www.youtube.com/watch?v=TJZBNH6dUns&t=42s

[eager sedge]

@little adder

[little adder]

Maybe try doing some bodyweight exercises to get stronger. There are a lot of home workout apps out there that can help you get stronger muscles and joints that would help you be able to do these workouts

[eager sedge]

alright, ill do that

[eager sedge]

this is for days like these when im feeling lazy lol

[little adder]

Ay, as long as you get moving and get your heart rate up, you’re making progress

[eager sedge]

haha yeah

but i struggle with squats :/ i get sore the next day

lol

[little adder]

If you get sore, that means you’re getting stronger

If anything, you should embrace being sore

[eager sedge]

oh

but it happens on the same day sometimes too

[rain spear]

bro my gym is packeddddd

it's 8:45pm and it closes at 10

and like 95% of machines/benches are taken

this is nuts

[tight sage]

the only reason i do not go before 10:15 pm

[rain spear]

it never used to be like this

there used to be like 20-30 people at this time

because this gym costs a bit more than the others round here

[rain spear]

powered through a gym session i felt way too tired to do this evening

[grizzled quail]

what distinguishes successful gym goers from others is the ability to go when you don't want to

[tight sage]

have barely gone this past month cuz of bad weather

[rain spear]

yeah i have to walk in the rain atm it sucks

[rain spear]

trueeeeee

currently my lowest weight and lifting close to my old pbs from a couple years back

https://tenor.com/view/kronk-emperors-new-groove-its-all-coming-together-gif-12813012

[eager sedge]

i ithink i need to stretch more

my right buttock keeps clicking when i bring my right knee up

[rain spear]

stretching never a bad thing

[eager sedge]

what workouts apps would you suggest?

[little adder]

There’s this one called home workouts

[eager sedge]

is it on ios or android?

[little adder]

Should be on both

It’s a decent workout program and I think it’s great for beginners who need some structure

But if the exercises are too difficult you should look into easier variations too

[eager sedge]

can you send me the icon of the app?

[eager sedge]

thanks

[rain spear]

my back/shoulders shape looks good in a vest again

[honest sable]

any advice for elbow pain during triceps exercise?

[tight sage]

havent gone to the gym for a few days, but going tonight as rain stops at like 11pm it seems.
since i woke up my thighs have been hurting and got no clue why

[tight sage]

i underestimated how painful this is. ill skip legs for today and just do upper. its aching so much and havent done anything for like 4/5 days

[muted agate]

anyone else has an issue where you do a warmup and then you decide to sit down for like 30 minutes?

[rain spear]

how intense is the warmup?

[muted agate]

I mean it has Cardio in it but I just go away from the mat and forget that I was about to exercise

when I started with it I had to take a few breaks but nowadays I can do it without being completely out of breath and drenched in sweat so that is a progress I guess

doing this video https://www.youtube.com/watch?v=awBQVJ39sKM

not sure if I should do something else

[mighty robin]

some of them aren't rly needed if u aren;t doing certain exercises that day imo, as an example u don't rly need to do lunges when your plan of the day is doing upper body

[light fern]

these workout videos usually got tiring and long ass warmups

like I be doing them for 2 minutes max 💀

[rain spear]

will be trying this in a little bit

👀 hahaha

if it tastes as good as I imagine then I'm gonna be very happy

[muted agate]

I'm not really versed in this stuff but something just doesn't sit right with me when I see those protein powders

they feel like something wrong to me

[rain spear]

how come?

[muted agate]

seems to me like forcing protein in your body unnaturally which makes it sound unhealthy to me even though it probably isnt

[rain spear]

ah i see

its not particularly unhealthy, its not the most efficient protein from what I know but if I ever wanna hit my macro I dont have the time/cant afford to eat that much meat so I gotta use supplements to help haha

[grizzled quail]

tried the lemonade before, was really good actually

had dragon fruit too, was ok

[rain spear]

yeah just had this one i really like it

just tastes like mint water

[grizzled quail]

yeah at the very least their taste is on point

as you said it's probably not the most efficient protein, but for people that dont like regular whey protein flavors these are a great option imo

[mighty robin]

my fav one is the apple pie flavour cuz it tastes like cini minis, but i had to drop protein powder from how much it made me bloat

[flat sleet]

Me personally, I prefer my collagen to be fruity flavors but my whey to be creamy flavors

Big fan of the Syntha-6 Cold Stone ice cream flavors

[proper jolt]

bruh i took 2 rest days instead of one and it feels like i forgot how to lift. Like the pain i got used to feels new again. Almost skipped today too, feels like i lost motivation but i got myself to do it 😔

feel like i have to lower reps

[rain spear]

gotta break a good 5-6 week streak for a wrist injury

[mighty robin]

jesus, rest well dude

[light fern]

damn gws

injuries suck cause it ruins your momentum and it's just hard to get back

[rain spear]

yeah true

im resting this week, will try on tuesday and see how it goes and determine if i need more rest

[lapis jolt]

gws

[eager sedge]

do you guys think stretching/mobility is a good way to start exercising?

[little adder]

Dynamic stretches beforehand and static stretches afterward

If you do static stretches before, your bustles become loose and it actually increase your risk of injury

[eager sedge]

What's the difference between those two?

[little adder]

Static is when you hold a position, dynamic is when you’re constantly moving through the range of the motion

Think like a hamstring stretch vs leg swings

[eager sedge]

Huh?

Lol

[rain spear]

@eager sedge 2nd one is dynamic

[little adder]

I messed up

I edited it

[muted agate]

The Classic

[eager sedge]

LOL

[proper jolt]

Best way to do it imo is remove distractions from life. Then you will be bored enough that working out will be fun. Worked for me when I started. Cut back on video games, discord, Netflix, all that. The feeling of doing something productive is like a reward at that point.

[eager sedge]

hmm?

[proper jolt]

Be bored and working out is fun basically

[eager sedge]

is mobility workouts good?

[little adder]

Yes, but ideally you’d have a combination of both strength, mobility, and cardio

[grizzled quail]

this, you should incorporate all 3 but focus on 1 based on your goals (i.e. prioritize cardio if you're trying to lose weight, etc)

[proper jolt]

I can't do lateral raises on my right. I feel a weird pain. Not sure what to do. Should I just skip this exercise for a week? or do I need to completely rest

[grizzled quail]

uh, pain where?

[proper jolt]

shoulder joint

never happened before so I'm worried

[muted agate]

well last update before christmas I guess

currently at ||81,5 kg|| and managed to do ||10 pushups in a row within 30 secs||

time to lose 3 months of progress over the next few days

[eager sedge]

you didn't need to spoiler the pushup thing btw

[muted agate]

guess I won't lose the strength part of my progress but my weight will definitely go up

[little adder]

Your weight part also won’t go up

Weight fluctuates day by day due to various factors, and if it does happen to go up after a particularly large meal, just think of it as a rogue outlier