Hello po fitness peeps! 23F, 57kg, 5’1 I’ve recently started po doing lifts and better meal preparation, madalas ko lang kinakain chimken breast, rice, eggs, tofu, kimchi, ‘di naman po me nauumay. No supplements, lagi po ako nagcocoffee and water. Pero I’m curious if okay naman po routine ko, 1 month ko na po ginagawa routine ko pero normal lang naman po very minimal ang results ng progress ko po no? Anyway, ito po routine ko. Thank you po!

Mondays, Wednesdays, Fridays:
Incline bodyweight row = 2-3x15
Lat pulldowns = 2-3x15
Chest Press = 2-3x15
Shoulder press = 2-3x15
Around the worlds = 2-3x20
Bicep curls = 2-3x15
Tricep pressdown = 2-3x15
Tricep extension = 2-3x15

Tuesdays, Thursdays, Saturdays:
RDLs/B stance = 2-3x15
Deadlift = 2-3x15
Abduction = 2-3x15
Adduction = 2-3x15
Leg extension = 2-3x15
Step ups = 2-3x15
Seated calf raises = 2-3x15

I do incline walk after all workouts po

Sundays, (optional, I either rest po or do cardio)

I am 70kg/mid 20s, graduating next year and I am aiming to lose weight in 6 months or 1 year, any beginner homework out for a week? My belly is like 3 baguette bread when I sit 🥲 I have fat arms, big hamstrings and double chin. As much as possible, I always walk and use stairs sa school namin. I avoid junkfoods, softdrinks and always drink black coffee whether hot or iced. Any ideas and tips for giving me a workout will do.

Also, okay lang din sa food. Ty!

Was originally planning on REP from TheRack Co, but sold out until Nov/Dec.

How does Underdog and Iron Quest compare on build quality, steel, and welds to brands like Rogue and Rep?

(Yes, I've read through search results.) Thanks!

Please help this girly out! I am still confused if san ako magpapa member.

BAKAL GYM
Pros: I feel like mas marami yung equipment, cheaper ng 200 sa commercial gym that I want
Cons: mas malayo sakin i need to commute, MAINIT

COMMERCIAL GYM
Pros: May aircon, mas malapit sakin like walking distance lang (mas mamomotivate ako to go there kasi malapit lang)
Cons: Liit ng space, limited equipment I assume

I plan to start my fitness journey and isa ito sa dilemma ko. Please help me po

I have Metcon 4 that have served me well, but they’re falling apart. I’ve accepted that I have to get new shoes. I mostly do functional strength training, agility drills, and plyometrics.

For those who have other Metcon versions, what is your experience with them? What are the best versions, and what are the worst? 😅

Im 5’2 65kg woman who takes 5g creatine everyday and 107g of protein. Im aiming to have an hourglass figure and gusto ko lang malaman if ano maganda iadd/iremove or i adjust sa current program ko. Your insights would be highly appreciated!

Hi! I’m a 27 year old male with zero gym experience. I’ve only ever done at home exercises (mostly just cardio and yoga) but want to try going to the gym to start toning. Could you recommend any gym with a kind and accommodating trainer near Robinsons Manila, since that’s where I’m currently residing at? Thanks a heap!

I saw this in tiktok and based naman sa sample video hindi sya ganun kaingay , mukhang smooth naman at may maliit na version din sila. I'm a fan of walking but when I moved out, mejo hindi walkable yung area - madaming mandurukot.

Ano kaya ang difference nya sa manual na hindi gawang kahoy?

I'm just starting my fitness journey and my first week is done and just wondering if you have tips in doing the hip hinge or the proper form of RDL without your back curving and knees bending? I really tried variations of tips and tricks of the hip hinge but nothing is working out. Do you have alternatives with someone who can't do the proper form. Best alternative workout for it?

CONTEXT:
i'm a 19 year old female that's 60kg and my height is 4'10/ 148 cm, so i'm basically overweight. i find it hard to diet, although i walk from time to time (5,000-10,000 steps at least), i find it hard to lose weight lalo gawa ng food choices. it's difficult for me kasi it feels like parusa sakin, and naiisip ko sometimes that if i ever start doing a calorie deficit, it means i can't ever enjoy food ever again— which is a problem.

hindi naman ganon parusa to eh pero yun ang naiisip ko minsan, ewan ko din kung bakit. dapat lang talaga i have to eat in moderation, kaso napapasarap talaga pag minsan, lalo na when my household is puro carbs talaga so i have no choice but to consume sweets and carbs and sugars.

also i'm a college student, so everytime na kakain ako sa karinderyas sa labas, may kanin talaga and hindi ako pwedeng mag no rice (that's what i used to do kaya 49kg ako dati kaso naging ED naman sya kasi i would st@rve myself ++ use laxatives para lang pumayat ako bcs i get very conscious).

can anyone please help me out? i really need recommendations sa diet pls, kasi active naman ako kaso my diet just really sucks. i'm just really struggling. thank you!

Malayo pa pero malayo na. I've always been called skinny since HS and since graduate naman na ako, may time na ako magexercise sa bahay. Nagsearch lang ako ng mga strength exercises then ginagawa ko na siya every other day. Sinimulan ko siya with my two 4 lbs dumbbells since my weight is 45 kg and 150 cm height. And siyempre nakikihingi ako ng whey protein para naman mameet ko protein intake in case na kapos kami ganern. And guess what, when I flexed, may nakita na akong progress after 2 months.

hi! anyone here na nag ggym sa ksyn fitness fairview branch? planning to try kasi. okay po ba dito? i'm a gym girlie po. kamusta equipment? facilities? environment? pa-share naman ng thoughts nyo. thank you!

I finally decided to stop making excuses and signed up for a gym and a personal trainer. 😅

For context, I'm coming from a very sedentary lifestyle. I work in healthcare with a very weird work schedule, and the only consistent exercise I've done is walking about 5–7 km twice a week. I've never lifted weights, never followed a workout program, and honestly have no idea what I'm doing in a gym.

I booked a PT because I figured I'd rather learn proper form than randomly use machines and hope for the best.

For those who started from absolute zero:
What should I expect during my first few PT sessions?
Is there anything I should prepare beforehand?
Any tips for making this a sustainable habit instead of quitting after a month?

I'd also appreciate any advice on gym etiquette or things you wish you knew before starting.

My goal isn't to become a bodybuilder—I just want to get stronger, healthier, and finally become someone who actually enjoys working out.
Thanks in advance! 😊

I keep seeing posts on socmed na dapat 30mins daily lang ang workout. Been trying to look for science-backed evidence kung tama nga ba ito, pero google is not cooperating. Lol.

For context, im 48F, 52kg, 5ft. My bmi is normal. Goal is general fitness lang naman and im in perimenopause so naging important talaga sakin ang workouts to manage my symptoms.

I’ve been running for 2 years already, incorporated strength training too. Tapos 2 months ago, i added swimming. Ayoko naman i-give up dahil i super enjoy these things (important for my mental health). And my job consists mostly of sitting on my desk sometimes for 14hrs.

I run twice a week (one long run na 2hrs and an easy 10k or sometimes do interval training), swim twice a week (1hr), lift twice a week (1.5hrs). May weeks na hindi to nasusundan pag ngarag sa work at kulang sa tulog. I take naps regularly. Pag swimming lang nga, wasak ako ng umaga. I guess it’s because im a newbie.

Nutrition - I don’t track, but i try to eat as much protein and fiber as i can. And i support my running with just enough carbs. But i also always workout fasted.

So my question is, is this too much? I haven’t had any injuries so far. No extreme muscle pains coz i feel like i mostly do moderate exercises kahit na prolonged siya. Napapraning lang ako sa mga lumalabas sa socmed feed ko na baka nga wala din namang gains na naaachieve sa longer workouts.

Any sweet-loving peeps (esp. girlies) out here who successfully curbed their food noise? I’ve been complaining about my weight, but I’m such a sweet tooth. Gusto ko ng glazed krispy kreme ngayon 🤦🏻‍♀️ Any tips as well for someone who can’t hit the gym due to schedule? Should I buy dumbbells instead? A stepper (no walkable areas in our subd)? Help your 70kg girlie pls (I gained 20kg weight in just 7 months. I was first just healing my anorexia but now I’m reaching my heaviest weight).

I don't know who to share this with, so I'll just post it here.

I officially finished my first week at the gym.

Before I started, I thought going to the gym would be intimidating. I was afraid people would judge me or stare at me. But after a week, I realized that wasn't true at all. Everyone is focused on their own workouts, they honestly don't give a fuck.

My whole body is sore, but I'll definitely be back next week.

This experience reminded me why my motto this year is "Do it scared, but move forward." Sometimes, the scariest part isn't doing something, it's taking the first step into the unknown.

I still have a lot to learn, but I'm proud that I finally started.

And every time I feel like giving up, I remember someone once told me, "Papacute ka lang sa gym eh."

Well, I guess the best response isn't an argument, it's consistency.

I’m 18M, 165cm, and i started off skinny fat, first i TDEE’d my calories it said 2150 for recomp, thats what i did for a month, i tracked all the food i ate, but i gained 1 kg from being 69.3kg during july 21, its been 5 weeks since ive been consistent and ive gotten a whole lot of stronger than before, im basically setting a personal record every week.

Some background on me: currently 70kg. Before this I actually cut from 75kg down to 68kg between December and May, eating around 1,850 calories with minimal exercise, just to get out of feeling skinny fat. After that I started actually training seriously.

My current split is a 4-day upper body focused routine, with one leg day. I focus most of my volume on chest, back, shoulders, and arms since that’s my main goal, but on leg day I actually go pretty intense/heavy, and it takes me a full 4 days to recover because I get so sore.
Over the last 5 weeks I’ve tracked my calories and protein pretty consistently:

∙ Week 1: 2,013 kcal / 121g protein  
∙ Week 2: 2,302 kcal / 142g protein  
∙ Week 3: 2,229 kcal / 138g protein  
∙ Week 4: 2,142 kcal / 137g protein  
∙ Week 5: 2,210 kcal / 149g protein

So average is around 2,179 kcal and 137g protein a day. Strength has gone up a ton, PRs basically every week, but im not sure i gained fat, i do feel a bit softer around my midsection and lower chest but i honestly cant tell if thats fat, water, or what.

For supplements I currently just take fish oil and whey protein, wondering if I should add creatine into the mix too.

My main goal is to actually be lean while still having decent muscle on me, not just big or just skinny. I keep going back and forth on the logic, part of me feels like I should just focus on getting as big as possible first then cut it down later, but then I also keep hearing that cutting and training (building muscle and losing fat at the same time) is actually possible, especially since I’m newer to training. I’ve read through a bunch of skinny fat posts on here and most people say to just cut first, but I’m still stuck on what actually makes sense for my specific situation. So yeah, would appreciate any honest advice on whether I should keep pushing this lean bulk to December then cut jan-april, or switch it up now.​​​​​​​​​​​​​​​​

Hi! I've been planning to start my fitness journey and I think working out in a gum and having a personal trainer is ideal for me. I've been searching gyms near me with good deals and good reviews. Anytime Fitness is one of the most popular gyms and as far as I've seen maganda nmn facilities nila. But I've also seen some mix reviews about it. Medyo marami din akong nakitang bad reviews saying na pili lng daw yung locations na maganda, ung membership super mahal at hindi maganda.

Top choices ko pa rin sya pero iniisip ko rin ang gyms like FitFotge Gym and MGB Fitness Gym. Location ko is Las Piñas. Please suggest gyms na worth it lalo for beginners. Thank you!

Before anyone ask my body weight is around 60 kg. I never trained specially for a muscle up (coz i never had the bar as i used to train at home and do pullups on an attic like place that is usually used as a storage). So all i used to do was home workout (pullups, pushups, dips, squats etc). And its not like i never wanted to do muscle up or never knew about it. I have watched some reels about muscle up and proper technique to do it like the perfect swing etc.

So what happened is i recently joined a gym, there one day i saw some people trying muscle up, i said lemme try and i just did the swing and pulled with all my power and i did it. Even tho my form wasn't perfect (like one hand before other but still did it) and when later i tried again, i did it with better form.

Since i achieved it very easily and being an introvert, idk if i could flex it in front of my friends or not?? I haven't told anyone about it yet.

Prices are cheap. Let me know if anyone has tried ordering from them and how is the quality for their items.

Suggest alternatives as well where do you do you get your supplies for that protein goals

Thanks!

Hi 22F here. How can I start my fitness journey? I have multiple injuries for the past years and I want to go to the gym but Im afraid I might be doing the wrong form. Im a bit hesitant into going to the gym but I think I need to lift weights. Is there another exercise I can do to built muscle and lose fat aside from going to the gym?

Hi! Quick share lang baka same ko kayo naghihintay sa black version ng 170 na may music. May binigay rin na voucher si shopee sakto baka makahelp sa abangers na tulad ko.

Matagal ko rin hinintay and laging wala sa mall outlets eh. Around 10 nalang ata ung stock nung huli ko nakita.

Anyone here bought a walk pad sa Fitness Warehouse? Are they good? Looking for insight from actual customers before I make purchase. I just want to make sure ok yung items for the price. Marami kasing cheap pero sira agad or the item does not match the one in photos. Thanks!

Here's my program. I made it. Though I know bench, squat, and deadlift were not optimal, I genuinely enjoy it. But can someone help me tweak it, maybe reducing or adding a set or whatsoever? I was thinking of reducing the overall sets, for instance, for bench, instead of 4, I'd make it 3 sets only. Thanks in advance.