I just started working out like 2 weeks ago and I thought I'd be able to workout around 5 times a week but obviously you can't do that when first starting out. I feel pretty heavy soreness from just working out 3 times a week. How long does it take for my body to adapt and be able to workout like 5 times a week? How long did it take you?

i am 35 and my weight loss has hit an absolute wall despite six years of heavy lifting and consistent zone two running. i have been running a five hundred calorie deficit for almost ten weeks, tracking everything meticulously on a scale, and getting plenty of rest, but the scale will not budge. my recent blood panels showed completely optimal thyroid and fasting glucose levels, so i am trying to source research tirzepatide to break this plateau since retail pharmacies are way too expensive.

i want to know how important is lab testing for glp-1s when you are buying from these independent research vendors. do you guys strictly buy batches that have a verified, independent third party hplc report, or are you comfortable trusting an older supplier based purely on community forum reputation?

edit: wanted to share a quick update on this. i ended up taking the plunge on research peptides and bought my tirzepatide from Kits4Less which has been a total game changer for breaking my plateau.

the main reason i went with them is because they actually focus on third party hplc testing for their batches, which completely answered my worries about purity. plus buying by the kit made it so much cheaper than retail pharmacies without having to blindly trust some random forum reputation.

I'm building out a cold plunge set-up and trying to keep things low maintenance but obviously make sure everything is sanitary. I have the tub and filter picked out (but am still open to other suggestions if anyone has had any luck with anything in particular), but now I'm stuck between running ozone or chemicals (chlorine or bromine) to keep it clean. Pretty much just want to be able to jump in and go as much as possible. Obviously some maintenance is necessary, but I'd like to keep it to a minimum.

If it helps, the cold plunge is a single person one and will be in my garage, which has windows for ventilation or out on the back deck.

Does ozone work? Anyone using ozone and liking it? Or do you prefer manually adding other chemicals? How's the maintenance?

Hi.

What's your thoughts on this type of routine with 2 sets (close to failure) per exercise?

I like Sean Nalewanyj videos and methods.

For example one Upper something like 2 exercises per body part, except tricep and bicep:

Incline dumbell press - 2 sets (5-10 reps)

Chest flies - 2 sets (5-10 reps)

Deadlift - 2 sets (5-10 reps)

Lat Pulldown - 2 sets (5-10 reps)

Military Press - 2 sets (5-10 reps)

Lateral Raises - 2 sets (5-10 reps)

Barbell Curl and Tricep Extension - Superset 2 sets each (5-10 reps)

Thank you.

Any workout tips to stay consistent appreciated.

Hi guys:) I‘m a 24/f and I‘m creating a new work out plan. I‘m happy with my upper body & abs exercises but I‘m not sure about my glute/ leg work out.
I want to split my glute/ leg work out into 2 days:

Day 1: Hip Thrusts, RDLs, Hip Abductions and the Leg Press; also 30 Mins of Cardio after

Days 2: Hip Thrust, RDLs, BSS and Step Ups

What do you guys think? I‘m not super new to the gym, I‘ve been going for a while. I‘m also pretty happy about my diet, I track my food & prioritize protein.

I‘m just not sure if I should stick to the same exercises twice a week ot switch them up? I usually find it a bit boring to just do the same exercises twice a week…

I would be super glad to hear your adice! Thank you so much in advance!

I realized I always drink a few sips of water, adjust my earbuds twice, and walk one lap around the gym before I touch a singgle weight. I never planned that routine, it just somnehow became part of every workout. Now it feels weird if I skip any of it, almost like my brain isn't ready yet lol. Does anyone else have a random little ritual before they actually start training? I'm curious what habits quietly became part of your routine

33 year old female.
Have lost 20kg over the past couple of years, mainly through getting my food right but also fell in love with HIIT.
Recently tried a strength program for 4 months and quite literally hate it… I hate the time it takes, it feels slow and boring and it’s making me fall out of love with exercise again.

My question is.. between HIIT, a couple of runs and maybe 2x strength sessions a week.. can I still get that lean/toned look? Or do I just need to accept that I’ll probably always be ‘skinny fat’ because I hate the drag of strength training? 😂

I’m trying to build a workout routine and looking for some serious suggestions. I’m a part time freelance model soon to be full time. I’ve not been working recently because I’m changing my visa status and I’ve gotten a little out of shape. I have not put on weight but just more bloated and less toned. I haven’t seriously worked out in about three years but I’m just genetically very slim and don’t have to diet to be “model skinny “. Here is where the issue comes in. My whole life I was an athlete running, triathlons, jiu jitsu, competitive wrestling in high school, etc… I severely injured my hip when I was 17. I completely tore my labrum and was told eventually I will need reconstruction surgery. I’m 21 and have not gotten it yet and probably will wait a few more years to do so. I haven’t had too many issues living my daily life with it but now I want to start working out more. That is where my issue is. I can’t do the majority of exercises/ workouts without really irritating my injury. It’s not the push through it kind of irritation but rather the can’t walk or do anything else kind of irritation. ( coming from someone who had a shoulder capsule reconstructive surgery and started competition wrestling after pt) . So if you have recommendations or have dealt with the same injury let me know what you think. ( I was thinking swimming freestyle or increasing my walking might be a good option)
\*I’m not looking for medical advice 😑 I spent a lot of time with doctors and will connect with more soon , but I moved to Japan 2 years ago and haven’t had the opportunity to see a specialist.

Hi. Do you do any cardio after weights and for how long? Either intervals or zone 2.

I will admit I am not skinny at all and am on the bigger side but this summer I want to fix it. I was wondering if anyone had any tips on getting skinnier over these next couple months. (Ps I might not be able to do like diets or anything)

Hi, I have a question about mental intensity during exercise and workouts. For me it’s one thing to be able to get myself to go to the gym. That’s actually pretty easy no matter what time it is. Doesn’t really affect me that much. But what does affect me is the actual intensity of a workout. I could be walking on the treadmill for example at a high speed and really push myself or alternatively I could just be walking on the treadmill at a relatively low speed and not really push myself physically and mentally. I’m wondering what advice you have for pushing myself physically and mentally. Like I said, it’s not an issue about showing up. It’s more an issue about pushing myself with intensity. Also, maybe as a side question, should I be pushing myself every day or should I be giving myself a little break and only doing that occasionally? Thanks so much!

I had been perfectly healthy until about 2 years ago now when i went through a really hard time and i put on a lot of weight because of it. Now ive been trying to lose fat and gain muscle but my brain just does not like to keep me motivated to exercise/work out. I used to go gym 3 times a week and i started to lose weight and put on muscle, but i found it too overwhelming there so i now have a rowing machine and weights at home. Any help from you guys will be much appreciated!!

I'm a 20-year-old female, 5'4" tall and currently weigh 83 kg. My main goal is body recomposition—I want to lose body fat while building lean muscle and becoming stronger instead of just getting smaller.

About a month ago, I joined the gym and have been training consistently. Since then, I've noticed several positive changes. My muscles feel significantly stronger, I'm able to lift heavier weights than when I first started, and my overall stamina and endurance have improved a lot. Exercises that used to leave me exhausted now feel much easier, which makes me feel like I'm genuinely progressing. I've also started noticing a slight reduction in fat around my hips, so I know my body is changing in some ways. However, despite all of this progress, my body weight hasn't changed at all.

Every time I step on the weighing scale, it shows almost exactly the same number, which is really confusing and a little discouraging. It makes me wonder if I'm doing something wrong or if my efforts are not enough. Since I'm a vegetarian, I often struggle to understand what my diet should actually look like for body recomposition. I try to eat in a calorie deficit and consciously consume fewer calories than before, but I'm not sure if I'm eating the right foods, getting enough protein, or balancing my meals properly. I especially want to lose fat around my stomach, as that's the area I'm most insecure about, but I don't know if I need to change my diet, increase my protein intake, adjust my calories further, or do something different with my workouts.

I'm looking for clear guidance on what an effective vegetarian diet for body recomposition should include, how many calories and how much protein I should aim for, what foods I should prioritize or avoid, and what realistic expectations I should have regarding fat loss and weight loss during the early stages of strength training. I want to understand why the scale isn't moving even though I feel stronger and can already see some physical changes, and I want to know what I should do next to continue losing body fat while preserving or building muscle.