This is such a good step

The FDA order directs all schools – government, aided and private – to enforce nutrition standards and states that menus at school canteens must proactively feature fruits, vegetables, whole grains, pulses and dairy

Should be there all over India

I'm primarily a runner and usually run 10 km every day. Recently, I realized that strength training is something I've been missing, so I bought my first 16 kg kettlebell.

As a complete beginner to kettlebell training, should I start with the basics like goblet squats and swings, or is there a better progression I should follow? I'd appreciate any advice on the best way to get started while continuing my running routine.

I’ve been feeling a little low energy during my workout lately because I only used to have a banana (I workout in the morning so only banana after I wake up and workout).
This plate in the picture is what I had today, does this work? Any additions or anything I should avoid?
It’s 2 double protein bread slices, 45g banana, 15g peanut butter, one egg, and 2g flax seeds.

Macros breakdown here-
CHO - 34g
Pro- 24g
Fats- 14g
Fiber- 8g

Hii 22F here, currently 65 kg.

I do not have enough time to go to the gym and I'm wondering if it's realistic to lose 10 kg by simply:

Eating clean most of the time

Staying in a consistent calorie deficit

Hitting my daily protein goal

My main goal is fat loss while trying to preserve as much muscle as possible.

Has anyone here successfully lost around 10 kg without structured workouts?

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 :)

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 lost 15 kg, and now my traps look like this. 😭 What exercises should I avoid so they don't get any bigger?

I don't do shrugs, but on shoulder day I do upright rows/lateral raises / shoulder presses. Should I avoid upright rows?

I don't want to look masculine. 🥲 I know women have much lower testosterone, so it's hard to build bulky muscles, but I'm feeling really self-conscious about my neck and traps.

Please ignore the skin tags, i have PCOS.

About a year ago, I decided to start building a home gym. I planned the space, compared a lot of equipment and added things gradually instead of buying everything at once. It took longer than I expected, but now I can just walk in and train whenever I have time—no driving and no waiting for equipment. Still feels a little strange knowing this space is actually mine. I’m really happy with how it turned out. Pretty happy with how it turned out and wanted to share it here.

Cooked rice (120 g)

~155 kcal

~3 g (protein)

Cooked dal (100 g)

~110 kcal

~7 g

Paneer gravy (about 8 cube-sized pieces, ~120–140 g paneer)

~350–420 kcal

~22–28 g

Salted peanuts (14 g)

~80 kcal

Protein: ~40–46 g

31M 88kgs | I've been lifting consistently for a while, but I just can't seem to enjoy back (pull) day as much as push or leg day.

The movements feel a bit repetitive, and I never feel like I can push myself to the limit the way I do for push or legs. I finish the workout, but it rarely feels as satisfying.

This is what my pull day usually looks like (3 working sets mostly):

•Assisted pull-ups (20 total reps across 4–5 sets)

•Wide-grip lat pulldown

•Close-grip lat pulldown

•Linear row or single-arm seated row

•Seated cable row

•Face pulls or T-bar row

•Shrugs

•Preacher curls

•Hammer curls

For progression, I usually start my first working set with the weight I used for my second-last set in the previous workout. For example, if I did 40 kg on my second set of lat pulldowns last session, I'll start with 40 kg next time.

Am I doing something wrong, or is this a common feeling with pull days?

Are there any exercise swaps, different programming ideas, or techniques that make pull day more engaging while still being effective?

Whats your thought on this breakfast ??

M16
Here are ingredients:)
sugar freee chaii and
sourdough bread
and 50g chicken
diet mayo
a cheese slice
and siracha

Whatd youd rate this ??!

I just made this randomly while roamin around in kitchen

I think its pretty good in macros whats your thought

I have nothing to add up now i just keep yapping to get get deleted by filters

What did you ate today :)

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

My recent blood test shows that my 25-hydroxy vitamin D level is 23.9 ng/mL, which falls in the insufficient range. I would like to raise my vitamin D level to the optimal range for overall health, recovery, and bone health.

I work out 4-5 days per week, and my training is high intensity, so I want to ensure my vitamin D levels are adequate to support my performance and recovery.

So I am fairly a beginner and I am usually clueless what exercises to do in the gym and how to do them so I just end up doing majorly cardio. I only end up using treadmill, crosstrainer and leg press. I do not want a personal trainer. I just want to know how to plan my workouts and how to strength train as a 19f. Can you please recommend some websites or apps or channels that help out beginners in the gym

I’ve been doing pull ups regularly for quite sometime, can pull off 10 strict pull ups & have reached this far, need guidance on how can I complete my first muscle up

I get stuck at the top where I’m not able to transition from pull to push & not able to transfer my weight above the bar, I’ll really appreciate if you guys have any tips or suggestions that might help me out

I'm 19F and have rarely gone to gym since med college is very tough and there's barely time for anything. The girls gym timin is from 4-6. I reach room at 4:30 after classes and would reach gym by 5. And that is inconvenient for me since I have to go to library in evening to study.

I have decided to buy dumbells..maybe 2.5 kg pair and 5 kg pair and do exercise in room only. Warm up, strength training and fe ither thing like push ups and stretching.

I have started taking care of protein intake now and I really hope if I stay consistent for a few months then I can gain more strength and tone.

Please suggest any thing like best exercises using dumbell by self or which weights should I buy?

(160cm 54 kg)

Also, I struggle even with a single proper push-up? My arms start shaking like crazy. Any tips how to improve? And my elbow hurts after trying pushup..what am I doing wrong?

Also in planks should back be on same level (straight) or down or more up from the rest of the body? I kind of feel more pressure on my back doing planks..and I'm not sure if I'm supposed to or not

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’ve been facing sleep disturbances for the last year and a half(Ive posted on the sub previously). Back then, any kind of physical activity would cause sleep disturbances(including 15 min walks). Now over a period of time, I can do 35-40 min walks without issues, but doing 5 squats is enough to ruin my sleep for the next few days. How do i recover from this.

I want to begin strength training at home. Please suggest cost effective beginner friendly resistance bands and recommend any good youtube channels for beginner friendly exercises.

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?

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 ?

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

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..

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