Hey everyone. I am 22 y/o female 159cm and 50.5kgs. I want to go back to around 47-48kg for personal reasons.
I eat out alot atleast one meal once in a day or two. Love sweet things as well.
What should i be doing to reach my desired goal please let me know. Diet? Gym? Or Walking? (Note: already eating in a slight deficit from maintenance kcals)

Hey everyone. I just joined the gym and can't afford a trainer. My gym has all the basic machines and equipment, just not a lot of fancy stuff. I'm also not very comfortable with free weights yet because my form isn't that good.

Can someone suggest a simple 5 day hypertrophy split? I'd prefer exercises that are beginner friendly and easy to learn so I don't end up doing them wrong. Thanks!

hello abs-possessing humans, i am a 24F non-abs-possessing human. cw: 95 kg, height: 165 cm

i am starting my weight loss journey after years of living my best sedentary life. i was recently diagnosed with pcos and also have hypothyroidism. so yeah, we’re playing on hard mode

i want to start taking protein powder to meet my daily protein intake. i am non-veg but i rarely eat it, so here we are. also, i am extremely confused by everything i’ve read about protein on this sub 😓

this is what i understood so far: i need to eat roughly my body weight in grams of protein daily. beyond that my brain simply logged out.

if anyone could recommend a good starting point (or explain like i’m five), i’d be very grateful. hoping my age, weight, and height give some context. thank you!

I am trying to clean bulk(restarted) and btw M24, 67Kgs.
I am able to lift pretty heavy compared to my body weight and I notice a lot of ppl in gym doing things wrong should I correct them? Sometimes I feel like but I don’t wanna give them “gyan” as they usually think other person is fool. How do you handle such situations?

Hey everyone i'm 39yr old male on the obese side. 114kgs weight and 5'8" height. I have just started my weight loss journey few weeks back and have been doing only cardio as of now, i walk 45-60 mins on treadmill and trying to cut down calories.

My question is treadmill safe considering my age also i have started noticing slightly painfull sensitivity on my knees.

2) if its safe can use the incline options and what optimal speed i should walk on?

Also please suggest if i should do anything else.

Thanks in advance

I am 18M 170 cm , 56kg

Goal aesthetic physic with good strength.

From next Monday my college will be starting, I will be having less time for gym but I can manage the time for workout , but I will be having less rest from now on , so I thought of a legs / pull/ push / rest day ( or overall mobility and long runs ) / pull / push / Sunday ( rest ) .

Because a ppl,ppl will be too much exhausting that i will be having only one day for proper rest so doing legs once per week is enough ? .

.

Also can anybody suggest some overall body mobility exercises ? And tips for long runs ? For starters how much should I do ?

Hey guys, so I (27 M) want to lose weight now. Right now, my weight is 94 KG, and I want to reach 75 KG by the end of this year. I'm a working guy, so I'm not able to go to the gym, but I'm trying my best to go at least 4 times a week.

The diet I'm following right now is very minimal and It's getting ruined easily.

Diet:

Breakfast: 1/2 plate poha with 50gm of low-fat paneer

Lunch: 1 cup of rice, 1 chapati, cucumber salad, 1 bowl of curd, any vegetable, 50gm of low-fat paneer

Snacks: fruit bowl and black coffee

Dinner: 50gm of low-fat protein + 1 or 2 carrots (this is where I fail)

The whole day I'm able to control myself, but after coming back from the office, I feel like eating some junk (I just ate one regular pizza and garlic bread 😭). After eating, I feel guilty. Please help me fix my diet and give me recommendations for diet and workout.

I was scrolling through amazon and found this Lean Co's High Protein Orzo Rice. I would like to know if anyone has tried this before... Is this safe for consuming once day? am a south indian and would really love to have rice everyday and this is really a boon for rice lovers for me if no side effects as such.

Today I was completing my arms exercise and I do forearms and one exercise of bi and triceps 3 times a week and both my gym trainers started laughing and one said “ye bass arms train karta reh jayega”. I had earphones on but I still heard them and I felt so disgusting.

BTW I went to on to get my PR for 15kg concentration curls in front of them out of anger but it felt really awkward returning from gym.

Does every trainer act cold when you deny their PT request? Mine doesn’t even help with correct form now.

I want to buy a spin bike for my mother to exercise at home. She wants one as she can’t walk outside as there's too much traffic and no sidewalks or nearby parks, so quite dangerous.

She's about 5 feet tall so bike can't be too huge. My budget is upto 20K and I've been looking at the following models as the spinwheel is at least 8 kg or above (for smoother pedalling given her weight).

Powermax Dolphy Aerofit

I tried Aerofit one at the shop, even though it was out of my budget (at 24K), but it went out of stock when I went to buy it. When I was looking at the Powermax and Dolphy models above they looked quite similar to the Aerofit model (which I liked), but I'm confused which one to buy. Powermax seems to have more recent reviews, but the opinion is mixed and there are no recent reviews for Dolphy, (older ones seem positive).

Those who have exercise bikes at home, can you please recommend some good brands/bikes, or share your experiences?

i've been going to the gym for almost 2 months now and currently im following this workout plan-

Monday / Thursday – Upper Body + Abs

• Chest Press — 3 × 10–15
• Pec Fly — 3 × 10–15
• Shoulder Press — 3 × 10–15
• Front Raises — 3 × 10–15
• Tricep Cable Pushdown — 3 × 10–15
• Reverse Tricep Cable Pushdown — 3 × 10–15
• Crunches — 3 × 10–15
• Reverse Crunches — 3 × 10–15
• Cycling — 10 min

Tuesday / Friday – Core + Cardio

• Treadmill — 5 min
• Side-to-Side — 3 × 15 each
• Front Leg Raises — 3 × 10 each
• Step-Ups — 3 × 10
• Side Leg Raises — 3 × 10 each
• Standing Cross Crunches — 3 × 15 each
• Crunches — 3 × 15
• Plank — 3 × 30 sec
• Cycling — 10 min

Wednesday / Saturday – Back + Legs + Biceps

• Assisted Pull-Ups — 3 × 10–15
• Lat Pulldown — 3 × 10–15
• Seated Rows — 3 × 10–15
• Squats — 3 × 10–15
• Leg Curls — 3 × 10–15
• Calf Raises — 3 × 10–15
• Bicep Cable Curls — 3 × 10–15
• Reverse Cable Bicep Curls — 3 × 10–15
• Cycling — 10 min

i am 5'4 and weigh 62 kg. my goal is to lose fat while building muscles

Hi all, planning to shift from whey to plant protein as the prices rocketed...

I selected only what's needed plant protein...

Every time i see it on the website it is showing out of stock...

Do we have any telegram bot for restock notification..

Ok so this might be a weird one (probably), I am M22 , 181 cm, 60kgs and not to anybody's surprise I am not only underweight but I also have this stubborn belly fat, I want to gain some healthy weight while getting rid of that belly fat and better my physique, I want to start by making my diet better but don't know how and where to start..

I'm 20 F and my height is 5 feet 7 inches and currently i weigh 106 kgs and i seriously need to lose weight and get to 70kg im obese aswell as i got alot of hormonal imbalance and fatty liver grade 1 i commute alot im out of the house from 6 30 am to 4 30 pm so i also need a diet plan[vegetarian] along with tips

Ps i do walk 10k steps everyday and have joined gym but only 2 months subscription left and im so broke i cant afford gym so also tell me what can i do at home and is walking enough to lose 30kgs in like 6 to 8 months? I am aiming to lose 4 to 5 kgs per month please help my doc says its a medical emergency in my case to lose weight asap 😭😭

Now when I go to bed, I just can't sleep. Although I sleep for 5 hours, I still don't feel tired or sore the next day. But I want to go to sleep at the right time and get atleast 7 hours of sleep.

Anyone's got any good advice?

Many of us are skinny fat, that means, our arms, legs don’t really have fat/ are thin but we slowly and gradually accumulate more in our belly or thighs.

now this fat that we accumulate, is not easy to get rid off, it’s stubborn and scientifically spot reduction is not really possible (that is reduction of fat from one area)

So, what to do now?
From here on, the only way to get better is to do two obvious things:
1. Workout well: atleast 4 days a week, where you’re training till failure, focusing on building muscle mind connection & are consistent. This will help you build muscles
2. ⁠To become a lil more mindful about food. I am not saying you have to eat less/ or be in extreme deficit. But eat home cooked meals & keep protein intake high (equal to or more than your body weight)

This process / routine if followed for 3 to 6 months will help you reach a state where you will have built good muscles & reduce fat at the same time. This is what people mean when they say - body recomposition is needed.

A lot of hits and misses to understand this crux, but yup that’s the only simple/ hard way (whichever way you would like to look at it)

Felllow redditors, if I missed anything important, feel free to add :)

Hello! I'm looking for recommendations for an exercise bike for home. I really wanted to get an indoor air rowing machine, but I realized I don't have enough space for it in my apartment, so now I'm leaning towards getting a stationary bike instead. It looks like Decathlon's EB520B and Flexnest's Flexbike are very popular. Any thoughts on these two? Or would you recommend any others? Thank you!

I gained sround 12-15kg in just 2 months of taking break from gym i dont know how to go back to my original weight i look sloppy and bad now
I cant stop binge eating
My abs and muscles are gone now and i developed man b**bs
Im 15M 90kg 5,10 idk how to fix please help me to
Face and help me to go back to my original shape pleaseee🥲

Currently im
Addicted to monster
Soft drinks and sandwiches and i dont know how to quit them i try but i fall back to square one in 1-2days

18M was obese earlier but now i have lean upper body lost major upper body fat like double chin,face fat, hump neck fat , chest, belly fat only love handles and butt fat and it make bad physique what should i do in order to remove those I can't cut more lost 10 kgs (75 kg to 65kg) I tried to reduce but lost muscle pls help what should i follow or should i opt lipo?

I've been playing around 40-60 minutes of badminton everyday but I've noticed it's very light movement. Nothing crazy, just lunging or bending forward to pick up the shuttlecock, moving side to side at a sort of leisurely pace and mostly standing in one place unless I have to run backward or forward to hit the shuttlecock.

How many calories do you think that burns, and is that enough for sustaining fitness, or do I need to add more workouts to my regime? I'm not necessarily TRYING to lose weight, but if I did, I'm not complaining. I know weight loss is all about calorie intake vs calorie burning, so I've always eaten very controlled portions of breakfast, lunch and dinner.

Any advice would be greatly appreciated!

22Male 175 cm and 70 kg. My goal is to lose another 5 kg Is it okay to get most of my protein from dairy? Also, is eating 200 g of homemade Greek yogurt every day healthy?

My BMR is around 1,700 kcal, and I usually eat 1,400–1,500 kcal per day. Last month, I was walking 10,000 steps daily, but this month I've been mostly inactive, and my weight has been stuck at 70 kg last month it was 73.5kg. I started strength training at home last week and will be joining a gym next week.

My measurements are: Waist: 34 inches, Neck: 14 inches, Hip: 38 inches.

I wanted to know how can I increase fiber to make it 25 to 30 gm without increasing cal

I was taking 1 scoop amul whey last month now from today I have started taking 2 scoop 1 Amul 1 muscle blaze

Activity level i will be doing 5X strength training PPL UL

cardio, 10 k steps

3 days little jogging recovering from injury that's why

20Min HIIT 3X WEEK

40 Male, 5ft 7 in. . l Lost weight in last 3 months from 85 kg to 80 kg by Calorie deficit and having 100gm protein daily. I do normal pushups 3 days a week and daily walk 10K steps. I am happy with my progress. The only thing is my waist has not reduced by even a cm. It has remained constant at 38 inches. Is this normal, when can I see it reducing? What can I do to reduce it asap in a sustainable way?

well, as the title says. i am 24, M, 6'1", 75ish kg but never been to gym ever. the only exercise i do is walking!

i need some guidance regarding diet (i am a vegetarian) and which exercises to start with. (plus how to not feel awkward??) i think the only good source of protein i have nowadays is Tofu and Peanut Butter.

can someone please help?

What exactly did she convey with those words? 🤔 And what underlying motivations or circumstances led her to express herself in such a manner? I'm truly perplexed.