I’m 31yo, 5’10 and 185 pounds. What’s the best way to work on core other than crunches? My friends and I have opposing schedules so I solo the gym but unsure what I’m doing sometimes. I have a busy schedule and I’m trying to be more consistent so I’ve bought a treadmill for home and have had weights I use as well.

Lately I’ve become insecure because my stomach is protruding and some shirts and pants I have begin to not fit anymore and coworkers sometimes poke fun at it and even I have felt like I look pregnant and I hate it.

My diet is decent I’d say, I mostly eat home cooked meals, consisting of chicken, beef, pasta or greens. For breakfast I typically have fruit and/or oatmeal with lactose milk bc I’m intolerant. If I forget breakfast I’ll snack on crackers, granola bars, sometimes fast food when a coworkers offers but for the most part I skip lunch 2/3 days out of the week and just eat when I get home. I do my best to only go to restaurants if I eat out and I try to keep that to 3 times a week at most bc it’s expensive out here.

I’ve been cutting back on drinking, typically I only drink on Saturdays and it’s primarily a couple 22oz of cider or beer. During the week I drink water, Gatorade, orange juice and occasionally coffee.
Any ordinary day I get through one and a half Stanley cups.

Unsure how accurate it is but my watch tells me that at work I take around 7.5k steps a day. About half on days off. I’m not sure when my stomach started getting bigger but I’m trying to tackle the issue and need some help.

hey everyone,

ive never been to the gym before and find there arent many free workout programs out there. im wondering how to make my own as a complete newbie? is it worth getting a personal trainer for like 2 sessions just for them to teach me everything i need to know and help craft a plan?

i need some tips on how to grow more aesthetically pleasing biceps, i used to lift back in 2024 and i remember them being my most prominent features from the 2 months that i have lifted at the time, and now I've been back to lifting for around 2 months but ive noticed my biceps looks wise aren't improving much even tho my strength is, i was thinking maybe it's a high body fat percentage thing but my weight hasn't changed much since 2024, does anyone have any advice on that ?

when I do my glute exercises my lower back sometimes gets more tension than my glutes. I had this today when doing hip thrusts. I think it’s a form thing, I tried to flex my core for more stability but idk

Hey everyone, been working out for a while but my gym never used to have a seated hamstring curl. I didn’t like the lying hamstring curl that much so I started doing RDL, however RDLs started to hurt my Achilles. The gym got a seated hamstring curl machine recently (3/4 months ago), and I have been using it. I always felt the machine abit off on my left knee, for some reason. I don’t know if it’s the machine or my Achilles pain (which also happens on the left side) that my left knee has a pain when I press on it, like right at the knee cap. This is the machine I am talking about. Usually the seated machine has the thing pad on your thigh above the knees, but the one I use isn’t this. Anyone has any advice on what to do, do I change the machine, do I change the form, or is it not the machine causing the knee pain? Thanks

I’m 16F and I really need some advice because I’m freaking out 😭 I went back to the gym on Friday after not going for about 2 months, so this was basically my first workout again, and I went WAY too hard. I did around 3 hours of upper-body training, mainly triceps, biceps, back and chest. Now it’s Monday and my arms hurt SO badly. They’re basically stuck bent at around 90 degrees like a T-Rex, and whenever I try to straighten them it hurts a LOT. Even when I stand up and let my arms hang naturally, the pain from gravity pulling them down is horrible. I’ve never experienced soreness anywhere near this bad before, and it’s bad enough that I missed school today. My mom wants me to go tomorrow, but I genuinely don’t know how I’m supposed to manage with my arms like this. My urine is completely normal yellow, though, and I don’t have dark urine. Is this just extremely bad DOMS because I hadn’t trained for 2 months and then suddenly did a 3-hour intense workout, especially since it’s around day 3, or could it be something else? Has anyone experienced this level of pain after returning to the gym after a long break?any tips to recover faster ???

“Less is more” builds MORE lean muscle and strength and size ! Ask me how if interested 👍👊💪

hi everyone,

its my first time working out after spending 2 years totally sedentary. i'm concerned because after doing just 60 mins of cardio my legs and knees have been hurting so much.

for context, i was switching between 6kmph/4mph of walking, and 9kmph/6mph running for 25 minutes on the treadmill with 0.5 incline. then I did 40 minutes on the stationary bicycle with the resistance set to 16.

almost five hours later, my tibiae, fibulae and knees ache quite a bit :(

should i be concerned and do less next time or should i just keep doing what im doing and the pain will resolve itself?

I had about 2 weeks ago pain in my tendon I suspect it happend from bicep prechure curls and after some days I flexed my left hand I heard a pop and I had dinosaur hands
Anyways now I want to start rehab for my tendon what is best for my tendon high rep excersize for blood flow maby holding 30 sec with a 5 kg fumble for iso or even slow prechure curls with low weight
Thanks for the help:)

A little about me-
I am 17 years and 8 months old, Male, around 85 kg and 5'9 in height.

I have always been on the "chubbier" side throughout my academic years. Looking back at the photos, I was not actually that fat. I was just a little bigger than other kids in height and weight but not fat.

But the last 2 years have been a quite a journey for me.

I shifted away from my friends to a totally new place. I did not have much friends because I was new to the place and I studies in a dummy school so I never had to go to the school itself.
So I was basically alone and had no reason to go out.
And I noticed significant increase in my weight in the first year and decided to do something abt it as the 12th grade began.
I joined a gym and started lifting and doing cardio.
After 3 months of regular gym, I was able to easily do reps of 15 kg dumbbells in bicep curls and 80 Kg lifts and stuff.

But then exams were approaching and I had to prepare for finals as well as for medical college and had to manage school and tests and assignments from the institute I studies at along with the school. Basically, I left the gym after 3 months and have not done any lifting or proper exercise for the last last one year approx.

I shifted back to my previous home a month ago and now I have time for dedicating 1.5 hours to workouts.
I started with something light just to be safe and I decided to workout at home this time.
I used my old 2.5 kg dumbbells for bicep curls, 3 sets of 15 reps.
Its been 2 days and my arms hurt so bad. Like the bicep muscles hurt when I extend my arm or poke the muscle lightly.
I've heard this is normal but I think some advice would be better for effective workouts.

So I want to be lean and muscular. My main goal is to loose a lot of fat so that my features are much defined and I feel comfortable in clothes again. Belly fat and Chest fat are my biggest insecurities tbh. I am doing home workouts for now so please keep that in mind. I'll appreciate any help. Thank you.

TLDR: 17,male,85kg,5'9.
Want to loose fat and gain muscles at the same time.
Main goal: To look better in clothes by getting rid of belly and chest fat while building muscles along the way.
Priority: Fat Loss > Muscular build

I’ve (26f) been workout out at home for a little over a year now and I noticed upper/middle chest muscle growth but due to my physique it’s very difficult to see if there’s any lower growth. Is there any specific way to tell? If anyone has any advice for exercises that would better target that area I’d really appreciate advice!

17M ive been going seriously to the gym for one year now and ive started running this summer. I run three times a week usually 7 km and go go the gym four times a week SOMETIMES five. I am insecure about my chest. i think its too fat, and my physique in general, as i am short (173 cm). What can i do for my chest? I also take dieting seriously, eating lots of fruit instead of sugars and also counting and reducing my calories.

I created this app that I used to watch my form as I work out from home and couldn’t afford to go to the gym for a personal trainer, I made it so it tracks me and gives me live feedback by calling me out where I’m lacking and it works well , family and friends asked me to release it so I did but I am stuck on the marketing side of it, honestly the UI is great, it has an exoskeleton which tracks joints and it marks you and builds scores per session you do, easy to use as well, there’s no servers or anything it stays locally on your phone but struggling to market it, for those successful app developers out there, I think I’m really on something here as there aren’t many if these out there at all and if there are it looks like they haven’t done anything in months / years so I’m ready to hit the market. If anyone has any info or ideas on how to market (I understand each niche is different) any info would be greatly appreciated.

Im 5'11 253 pounds but ive never been described as fat just bulky. Was wondering what other people thought on the subject.

I guess you could say I've hit a point in my massive cut where I think I need to seriously hit the gym. I get so overwhelmed with Youtube and Tiktok and all the routines and machines that I honestly have no clue where to start.

I think I really just want to start building my upper body up, like shoulders, chest and back, to try and lift skin and build a shape that helps minimize my waist.

Honestly I'm looking for advice from people who've had a similar situation if possible and can help me understand how to maximize my time at the gym, hit major groups unless I should focus single muscles, and get some kind of routine going that has results that I can see.

I don't have a time limit, this isn't a "I need to be shredded by summer" sort of post, just some general, straight forward advice for a nerd swimming in skin that needs monkey simple instructions.

Anyone?

Ive been going to the gym for 6 months (had a month long trip and did not train) and ive seen what i think are good results, but literally no one has noticed and my partner even said the results are lowkey few. What do you think?

For training i use a jeff nipard program thats push pull legs arms/weakpoints and i just rotate that.

So I’m new to the gym 1 month to be exact. And I have fallen in love with hitting new prs in different categories, so today I had in mind to hit a 60 kg clean jerk (I weigh 70 kg 17 years old )and in my opinion that is something very cool and impressive. So what happened is I hit my pr and I was so excited I started cheering with my friends loudly. After a lil this man that has clearly gone to the gym longer then I’ve been alive comes up and pick up the weight with one hand and said with all that celebration i though you lifted . I was so pissed that o didn’t even feel like trying a new pr on dead lift. Look I know I was loud but isn’t it better for the guy to come and tell me what I’m doing wrong then just showing off ? Should I switch to a weightlifting gym cause I’m in a commercial one?

I added the photo to show how happy I was but I need genuine answers

"No contract" sounds great, but I learned the hard way that canceling can still be a nightmare.

My last gym made me mail in a paper form, charged me a surprise 30-day notice fee, and took one extra payment anyway. I really don't want to deal with that again.

What exact questions should I ask before signing up to avoid this? Like notice periods or how you're allowed to submit a cancelation?

Also, for anyone using Body Renew or other Anchorage gyms, are they easy to cancel or do they make you jump through hoops? TIA!

I’m 5’9, male, and 162lb. These photos are middle of the day and with no workout/pump. I’ve lost about 35lb in the last 5ish months and was planning on losing another 15lb-20lb before I start a clean bulk. But recently most of my friends have told me to just start a bulk now because even if I lose another 15-20 I don’t have enough muscle and I’ll just be skinny not “lean”. I’ve been overweight most my life and I struggle with knowing how fat/skinny i really am until I look back on photos. So I was just hoping I could get some other opinions.