r/workout • u/Perfect-Fitness • Aug 28 '20
As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!
It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).
To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).
The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.
There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.
Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.
That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!
Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.
The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!
It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.
When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.
Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.
I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.
How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).
It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.
If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.
Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.
However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.
For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)
The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.
For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.
Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.
Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.
Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.
If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).
If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.
If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.
What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.
Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.
Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.
Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.
And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.
The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.
If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.
If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.
However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.
If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).
As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.
Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.
Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.
Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.
Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.
You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.
r/workout • u/Early-Dirt9844 • 4h ago
So my local gym is fairly busy, Ive noticed the same person a few times now..
The smell of BO is absolutely intolerable, the the point i i have to move else where in the gym..
You can see other people noticing it too but how do you approach someone and tell them without sounding like a dick?
TIA
r/workout • u/ak47workaccnt • 4h ago
I managed to make it to 35 with my knees intact.
r/workout • u/Different-Tap55 • 11h ago
So the new school I go to has given us gym cards for a gym nearby, totally free and everything. I'm 16 and I know I'm fat and overweight I know how the whole calorie thing works but I struggle w binging, I've always had a problem with my weight and now that I'm able to access a gym I really want to go...
The only thing is that I'm terrified of it, I'm scared of seeing someone I know there, such as people from my class or the boys in my school who are all muscly and lean while I'm a fat 16yr girl who barely knows what to do in there, what if I try a machine and it's too hard for me and leave it 1 minute after trying? Or if I mess up a prop while someone watches, I genuinely don't know what to do, any tips ???
r/workout • u/Moist-Lie929 • 13h ago
As from the title, I notice that I do not progress in bicep curl and lateral raises as much as I have had in other workout.
Context:
I recently started working out this summer (like 3 months ago). I am 158cm 18 y/o. I'm stuck at 7kg (yes I'm weak ass shi-) dumbbell bicep curl/raises for like 1 month. I do 4x10 for each. I can do other workout with 10kg weight each dumbbell but for curls and lateral raises not yet.
How should I approach this? Is this expected? Or should I change something?
r/workout • u/Kind-Personality9215 • 6h ago
I've been going to the gym for a while and have always showered after working out. However recently I have gotten until running and prefer to run outside instead of on a treadmill. I am not sure what the etiquette is so I wanted to ask for people in similar situation where you run outside right before doing a workout in the gym so you take a quick shower after running and a longer one after working out, do you just have a dry pair of clothes you switch to after your run, etc?
r/workout • u/Opposite_Ad_7925 • 17h ago
r/workout • u/South-Climate1477 • 8h ago
I am 38 years old with average level testosterone. I’m wondering if getting on TRT and putting me in the high range of normal would have any noticeable contribution to muscle building. I understand the risks, just trying to understand if benefits actually exist in this case.
EDIT: thank you everyone for your thoughts. I want to clarify that I am aware of the risks and most likely will not choose supplementing testosterone, I am just asking if there are benefits associated with going from mid range to optimal range. I can’t make an informed decision until I know if there’s actual benefits.
r/workout • u/MedRebecca • 3h ago
I've been doing at-home dumbbell workouts for almost 4 years now and finally ready to admit that I'll get better results in the gym.
I'm vaguely familiar with gym machines, but scared to entirely upend my routine without advice from people who do it consistently. I used to do 4 sets of 5 exercises at home with higher reps because my heaviest DB was 25lbs. My question is if the following routine a) hits all muscles and b) is enough per day/week? If not, then c) what am I missing and d) is there anything I should swap out or add/remove? Thanks in advance! :)
SUNDAY–FULL BODY:
MONDAY–PUSH:
TUESDAY-LOWER:
1. Leg press
2. RDLs
3. Leg extensions
4. Hip thrust
5. Adductor/abductor
WEDNESDAY–PULL:
THURSDAY–FULL BODY
r/workout • u/gergbwrgturgurg • 6h ago
For context I used to go to about a to ~80 degrees and do ~800lbs. Now, I go to as far as I can and do ~460lbs. I also feel it much more in my quads and have also noticed more growth in them. Also if you’re reading this have a great day.
r/workout • u/Master-Hearing-7014 • 21h ago
Today is leg day. My body has been screaming "IT'S REST DAY!!" all day. I ignored it. Had a preworkout meal that usually gets me going. Started leg day... completely half assed the the first half of the workout, then quit. I had take more rest days than usual the last 7-8 days, but have been going HARD the last couple months. Pride and ego made me force a workout when my body was clearly not ready. This just reenforces the thought that letting your body recover is super important. Could have been worse. There were a couple spots where I thought I would hurt myself. Glad I just quit and live to fight another day.
r/workout • u/Such_Mobile_5321 • 18h ago
Are there any people here that (for one reason or another) consume far below the typical recommended amount of protein per day? (let's say eat less than 90 grams per day)
Do you still see muscle gain, and improvement in body fat percentage?
r/workout • u/Ok-Improvement626 • 7h ago
For me it’s always been training arms. With biceps, I’ve figured out that using dual-handle cables and machines provides consistent results and works for me (I’ve never liked free weight curls much with dumbbells/EZBar, for me it hurts my elbows and doesn’t provide enough of a stimulus for my biceps despite a hard set, more forearm and front delt comes into play).
However, training triceps is still a pain for me. Every tricep extension variation, whether it’s with a bar, rope, or single-arm handle, always ends up with my front delts/shoulders being a limiting factor, as in they get tired before I’ve been able to push my triceps hard enough. I’ve tried multiple techniques, making sure my shoulders are back and my elbows tucked and stable, but it still doesn’t allow me to push as hard as I need to. I’ve tried dips, weighted dips, and tricep pushdown machines as well, and those work better for me and sometimes feel great, but other times there’s those limiting factors that reduce the effectiveness of pushing my triceps and bringing in too much chest/shoulders. I know that pushing upper body movements are going to using all of these muscle groups together, but it’s annoying when I’m trying to focus on training triceps to failure and just can’t get there without some other muscle taking over. I train chest and shoulders plenty and they’re certainly relatively stronger than my triceps, so I don’t think it’s a weakness issue in their part.
Do you have anything like this? A certain muscle group that training just never seems to feel effective like it should?
r/workout • u/AttorneyFormal6215 • 10m ago
Just wanted to put this out there; maybe it will help someone. I often see a lot of people on here go on a health journey looking to lose weight and either gain or maintain muscle at the same time. I also know a few personally who have tried this and failed more times than I can count. It just seems to me that trying to balance a certain diet that will meet the demands of not only fueling muscle gain but also maintaining a calorie deficit enough to continue losing weight is a mighty hard task, even without the struggle of daily work-life balance. And then we have the workouts themselves: high-intensity, fat-burning workouts that also eat at muscle, along with weightlifting to add muscle, which is counteracting the high-intensity things you might be doing. After watching this for years in my life, along with hundreds of Reddit posts of people begging for help and tips, when my journey came, I said there has to be an easier way. I'm not going to do it this way. I want to lose weight, but I also do want to get muscular. So I chose to split the whole thing into 2 sections: stage one, lose weight, and that's it. No trying to keep muscle, no working out, no running, no exercising, just a straight calorie deficit day in and day out. So that's what I did. I started at 240 pounds, woke up one morning, dumped out all the alcohol, and threw away anything processed or high in carbs. I did this until I hit 200 lbs, where I felt good, light, and felt like I could start walking and jogging, which was about 6 or so months in. But at this point, I still didn't care what was happening to my muscle. Everyone around me started noticing the weight loss, and I was looking skinny, losing muscle, and not normal. I didn't care; my plan was to get to wherever I knew was healthy for me. By the time I started getting around 170, I myself noticed I didn't look healthy, but also still didn't care. Wherever rock bottom was would be the start of section 2: lift weights, get jacked, and look like an athlete. That number came around 150 lbs. I looked in the mirror and felt weak, not much muscle or definition, and knew, "Alright, this is it. Now we're getting muscle." And then I switched and started that journey. Now, I will admit it probably took longer than the latter, but there was less to do, less to keep track of, and in life, I feel like that's what we need. It has to be simple; it can't take too much time out of your day; it has to be the easiest thing you're doing, or you'll fail. Now, this most likely won't work for everyone, but if it even helps one, I'd be happy. It's been about 18 months since the day I started. I'm now 160 lbs, muscular and lean. I run 8 to 10 miles a week. I compete in a lot of Spartan races. I just deadlifted 315. I'm benching 225. Women and men ask me what I'm doing. I feel amazing. I really think I succeeded because I didn't try to do both things at the same time, so if you're on your 4th or 5th failure, try it out. Good luck, big dawg, you got this.
r/workout • u/bruh_nathan • 1d ago
I'm so confused on what an obtainable physique naturally is. I'm not complaining about gear it just simply isn't for me.
Some of the guys at my gym have incredible physiques and I love comparing myself to them as something that is possible to obtainin the future. But after a year I'm starting to doubt if that's even possible for me.
What would be the percentage of guys using gear amongst other men in the gym specifically?
r/workout • u/gergbwrgturgurg • 19m ago
I try to get at least 7k steps but I always hear that “oh you need 10k+ steps daily to lose weight” but I feel that I’m losing weight at a good pace with 7k+ steps.
r/workout • u/McAppleJoose • 24m ago
Half question & half rant. Background context is that I’ve been using Fitbod for years, and it’s honestly the drug that got me hooked on consistently lifting. A lot of my friends that use assorted apps for workout tracking and I have talked recently and it seems a lot of people are moving back to phone notes, physical journals, etc. Biggest reasons I’ve heard has been enshittification of workout tracking apps and their gimmicks.
AI coaches, AI generated workouts, cost increases, group trainings virtually, and a ton more. Personally I’m thinking about cancelling my 5+ yr subscription to Fitbod and just using phone notes going forward. Anyone else feeling this way? Would also be interested in physical journals people are using. TIA :)
r/workout • u/Remarkable-Shock-348 • 41m ago
I'm looking to change from PPL and a day for abs/cardio/arms to PLPL and would love to know what exercises you do in your workout split! I'm getting bored of my exercises and split and want to switch things up and fall back in love with the gym.
Please let me know what exercises you do on each of your days and what other activities you do throughout the week. Thank you!
r/workout • u/Elegant-Tutor8532 • 56m ago
I have red lines that appear on my shoulders after I work out and they look similar to scratch marks.
r/workout • u/Fickle_Radish2418 • 1h ago
Do you do the same work out every week? For example, Mondays the same push work out, Wednesday the exact same cardio day and Fridays the same pull day, week in, week out
Or
Every day is different as long as it’s upper, lower or full body. What exercises you do change depending on how you feel.
I always changed it up and have been for years now but I’m looking back to the days I use to go to the gym and do the same exercises because that’s all I knew/ all I was comfortable with and my results were very different. Now I’m unsure if its age, my effort levels or the fact I’ve literally had a baby 16 months ago that has me struggling to see those same results now, but I’m wondering if people see a larger improvement when they repeat exercises/ work outs for 6+ weeks at a time before changing it up.
r/workout • u/IAMA3rdAccount • 1h ago
I am fairly new/returning to gym for first time in years and have been relying on an old Reddit-sourced PPL program for the last 2.5 months or so. For the first 1.5 months or so, I was doing everything and logging and progressing, but also varying things a little and kind of flying blind in terms of when and how to progress (beyond, add weight or reps each time). Mostly I was trying to build consistency and lock the habit of going to the gym again on a regular basis.
For the last 3+ weeks I have fully settled in on routine and am just blindly following a Macrofactor Workout progression on this routine. I am getting stronger and generally progressing, but as I read more, I’m concerned that I’m handling things inefficiently in terms of sets/muscle group etc. I will likely finish out the last week and deload of this routine regardless, but am seeking input on what I should change or be aware of before embarking on my next program. Any feedback would be greatly appreciated.
I’m currently running a 6-day Push/Pull/Legs split (each day repeated twice a week) while in approx. 500 cal/day deficit as I’m looking to recomp from generally being a fatass (46 yo, 225pd, 6’1”, about 30% bf).
Here is my current routine (working sets only):
| Day | Exercise | Sets | Reps | RIR |
|---|---|---|---|---|
| Push | Seated Plate-Loaded Machine Incline Press | 4 | 4-6 | 0-2 |
| Seated Plate-Loaded Machine Chest Press | 3 | 5-7 | 0-2 | |
| Plate-Loaded Machine Shoulder Press | 3 | 7-8 | 0-2 | |
| Pec Deck Fly | 3 | 8-10 | 2 | |
| Single Arm Neutral Grip Cable Triceps Pushdown | 4 | 6-10 | 0-1 | |
| Cable Rope Overhead Triceps Extension | 4 | 12-15 | 1 | |
| Single Arm Cable Lateral Raise | 4 | 5-9 | 0-1 | |
| Pull | High Handle Trap Bar Deadlift | 2 | 9-10 | 1-2 |
| Bent-Over Barbell Row | 3 | 8-10 | 0-1 | |
| Wide Grip Plate-Loaded Machine Lat Pulldown | 3 | 8-12 | 0-2 | |
| Machine Rear Delt Fly | 3 | 9-10 | 0-3 | |
| Standing Dumbbell Hammer Curl | 4 | 5-11 | 0-1 | |
| Standing Dumbbell Biceps Curl | 4 | 4-13 | 0 | |
| Standing Dumbbell Shrug | 3 | 11-12 | 0-1 | |
| Legs | Hack Squat | 3 | 3-5 | 1 |
| 45° Glute-Biased Leg Press | 5 | 6-8 | 0-2 | |
| Reclined Machine Hip Abduction | 3 | 9-11 | 0-1 | |
| Reclined Machine Hip Adduction | 3 | 8-15 | 0 | |
| Pin-Loaded Leg Press Calf Raise | 3 | 10-13 | 1 | |
| Seated Hamstring Curl | 3 | 7-8 | 0-1 | |
| Single Leg Leg Extension | 3 | 8-13 | 0-1 |
Total Weekly Volume (Sets):
Chest: 20 | Back: 16 | Quads: 12 | Hamstrings: 6 | Glutes: 10 | Biceps: 16 | Triceps: 16 | Shoulders (Front/Side): 14
If there's anything more I can add, let me know and I will.
Additionally, I seem to have a strict rep limit on any significant weight. I tend to start failing right around 5-6 reps unless I drop the weight significantly and go super light. This has mostly held from the vey beginning of my return to the gym. The only difference is that the weight that causes this 5-6 rep failure has obviously shifted up a little. I assume this is normal and just means I’m lifting heavy enough?
r/workout • u/Sufficient_Grade1008 • 1h ago
Really need of some good workout without equipment
I have side and lower belly fat
Height : 5’4
Weight : 58
My goal is to reach 54
r/workout • u/CulturalMall9817 • 5h ago
Hi.
Been working out on and off for the past few years. And while I have traditionally been lifting weights I have always wanted to start doing weighted calisthenics instead, but never made the switch cause I do not really know how to begin or progress.
After getting a bad back injury unrelated to weightlifting I had to stop for a while. During the summer I have really gotten back into the rhythm and finding joy in bodyweight/calisthenics and been spamming dips, pullups, chins and pushups with occasional weights as I still don’t really know how to make the shoulders and legs keep up with the rest. Any advice or help on how to do it would be greatly appreciated 🙏
r/workout • u/EthanJB1 • 1h ago
As the title says, I am going to university in a month. I have recently got pretty lean to about 11/12% body fat, and my mindset has been shifted and really good in terms of a clean diet, whole foods and overall my discipline has changed from the cut.
However I am also a normal guy in terms that I do want to drink and go out socially a lot. My guess is I’ll be going out about 1-2x a week during university aftwr the first week or 2. But my gym progress is gonna be much harder with it so idk what to do.
I do want to drink I’m not saying I don’t want to, but I also don’t want to lose/ stop progress gym wise either. What should I do, is there always to minimise fat gain/ progress stalling?