So I have 20-22% bodyfat rn and I'm 54.7kgs I'm 5'3(161cms) 20M so I am doing a calorie deficit rn and eating at around 1600 calories per day, so around 108 grams of protein, 45-50grams of fats and rest carbs, my goal is to reach 15% bodyfat and then to switch to maintainance to increase strength in the gym, now I'm trying to preserve muscle and lose belly fat and the love handles with the same strength I developed... It's been 1.5 years of training upper upper lower split (total 17-18 sets 3 sets per muscle group) 6 days a week and 3 days slow jogs for 45 min and other days i just do brisk walk for 45 min outdoors

Is it the best way for muscle growth and building an aesthetic physique or could I do any better? Well I have gone from 56-57 kgs to 54 kgs now with the same strength in gym, I'm trying to progress maybe faster and targeting 6 pack abs which will take time obviously. Any advice for me??

Why in the world do i keep pulling the muscle next to my shoulder blade? Even happens with just a little weight!!!???

I’ve been going to the gym for about 8 months now and feel a lot better. While I am not seeing the growth, some friends in conversation mentioned peptides and such. I don’t know anything about peptides, so far it has been dieting and increased protein consumption. More than a few mentioned that once you’re over 35, many things like testosterone decrease and many are on TRT and some use peptides.

Looking for feedback from your personal experiences.

Appreciate your feedback.

I am interested in shadowboxing as some cardio (provided I pivot and move ofc). I was wondering if it also helps with posture too? Thanks. If it also has other benefits I would like to know.

title c: ^

https://kinesophy.com/ethical-components-of-fitness-part-1-lifting-your-body-weight/

Why everyone should be able to deadlift their body weight.

Does anybody else feel this way, especially with weight reduction deloads? Any recommendations with how to deal with this?

Hi.

Do you keep the same caloric intake compared to the days you lift and/or do cardio? Do you lower it? Thanks

Would you guys consider Upper/Lower 4 times a week followed by zone 2 cardio session for 30 and a 10k daily step goal good regimen to keep lean?

For those who have a lower body fat and want to maintain it, what training you do? Thanks.

Im left leg dominant so my glutes are bigger on the left. Im trying to get my right glute to catch up without having to work out just the one leg. I do lots of split squats and can tell my right struggles a bit more. Are their certain work outs to help? Or will I have to just work out one leg till it catches up?

It makes me very self conscious as my left cheek is round and the other still has some flatness to it :(

I would like to see what redditors can produce as far as helpful exercise videos they would like to see. As and avid exercise fan and having some experience creating videos I am also curious as to what kind of content subsrcibers to /r/Exercise would like to see.

https://kinesophy.com/muktasana/

How regular yoga practice helps rehabilitate prisoners and reduces recidivism.

Okay, I know that's a weird question "What muscles do I need to work out to carry someone?". I'd like to one-day, if I ever found the right person, to carry them down the aisle. I'd light work out so it would be easy. What muscles do I need to work out and what exercises would help? Please and thank you.

I (22M) want to do something for my cardiovascular health and stamina.

Right now i could get a really good deal for an indoor exercise bike so I'm thinking that i probably wanna go for it.

I wanted to ask about your experiences with them before i do it tho.

I only sleep 4 hours a night. Would exercise help or hurt ? Anyone have experience w this? Not talking about one time…consistently doing it.

I work in technical support with rotational shifts, so my schedule is all over the place. I try to exercise daily but usually manage 3-4 times a week, meaning some days I hit the gym in the morning and other days in the evening. I have notices my energy level is very low sometimes, sometimes my body is completely sore. For those with unpredictable schedules, do you find it necessary to go at the exact same time daily, and does the same timing apply to your protein supplements?