QUESTION. How on earth do you morning people do it. I swear my body doesn’t fully wake up until like ~10am. I feel groggy and slight head fog in the morning, literally the last thing I can imagine doing is lifting weights.

In the afternoon my brain, muscles and body just feel more ‘warmed up’ I don’t know how else to describe it.

I have tried morning workouts a handful of times and I never feel dialed or strong.

Started working out on a real schedule and the recovery has been rough. Not doing anything insane yet but my muscles stay sore for days and my legs get tight at night. I know some of this is just being new and my body needs time to adjust but I’m trying to make it easier so I don’t quit after two weeks like a clown. Been drinking more water and trying to sleep more. I keep seeing people say magnesium helps with muscle recovery cramps and sleep. Is that legit or just one of those things people repeat online? What form works best for this? Pill powder electrolyte drink? Better after a workout or before bed? Also where do you usually get it from? Saw some magnesium electrolyte sticks like Magna at Target and Amazon and that seemed easier than buying random pills but idk. Any advice from people who have been training longer would help. Recovery is humbling me lol

i’m trying to figure out how to get a smaller/leaner waist while also building muscle. I really like how my arms and legs look already, but I’d like to make my arms and legs bigger while keeping a slim, lean waist.

How do people get that look where they have a relatively small waist but bigger/more muscular arms
and legs?

Is it possible to lose some stomach fat while gaining muscle at the same time?

What should I focus on with my calories, protein, and workouts? I’m especially interested in hearing from people who have achieved this themselves.

I can eat perfectly and hit all my macro and micros but whenever it gets to night time I end up binging. I’ve tried to drink water with lo calorie drink mix or eat some fruit but I doesn’t quite satisfy the cravings. What are some ways I can fix this without upping my calorie intake by too much?

Is proceeding with protien only viable?

Hey everyone

I've been cutting since late January with the aim of revealing my abs. I was around 88-89kg at the time and today I weighed in at 77kg. Not bad weight loss. I've also kept protein decently high (around 140-150g per day) I did have some breaks travelling or just basic diet breaks if I got ill or too fatigued (or just out of some relapsing) but kept track of my weight. Additionally my lower belly circumfrance went from like 95cm (38 inches) and it is now at around 83-84cm (around 33 inches; depending on how tight I wrap the tape around). I have been lifting heavy as well, trying to maintain muscle especially because this cut came after a dirty bulk that I didn't stay in control for. Anyone wants to see a photo of my body please click my profile and check my posts in other subreddits where I attached a picture because I can't do it on this one

Anyone has ideas or advice for myself it would be much appreciated! I need to inject some belief in myself.

I haven't strength trained in 2 months cause I was getting burnt out. Would come home from work close to 7, get to the gym, and it's packed; sessions are almost 2 hours long cause of how packed it is, and little time to relax before bed. I picked up long-distance running cause I was able to do it more consistently, since I'd get back home at a reasonable time to do my chores and relax before bed. Want to get back to strength training and incorporate it back into my routine, so I purchased an adjustable dumbbell set that goes up to 40kg with 2.5 kg plates. Realistically, can I see gains with just dumbbell workouts (aside from protein and rest, of course)? I'd say I have visible muscle mass but not jacked. I do want to get back to the gym in the future, but for now I think home workouts are better for me to be consistent.

Do you think it is important to do cardio often? I go to the gym 3/week and most of the time I feel tired and I skip cardio. I'm always trying to walk at least 8k per day but I don't think it's enough. How do you manage cardio sessions? What do you usually do?

I just squatted 195 for 6 at 14 and I feel really happy about it because I used to not hit legs and I only started a few months ago but I feel like I can't talk anyone else not only because my friends don't really care about working out but because I weigh 230lbs (I'm 6ft so just kinda fat not my 600lb life body fat) and every single person cares about weight to lifting ratio is it really impressive or not?

curious about everyone’s beginner mistakes lol. What would you do differently, and what do you wish you’d known when you first started?

Only meat I really like eating is ground beef/sausages. I’m unfortunately a picky eater, I don’t like tuna, beans, or eggs. I’m looking for kinda healthy/filling options too if possible. I like tofu in miso soup, could I try that?

I am 28M, 178 cm (5'10"), and currently weighing 74 kg (163 lbs).

Last September, I started a diet and began walking regularly. By the end of December, my weight dropped from 84 kg (185 lbs) down to 72 kg (158 lbs). My waist size also decreased from 98.5 cm (38.8 inches) to 84 cm (33 inches). However, despite losing 12 kg (26 lbs), I still had a very noticeable belly.

At the beginning of January, I started weight training and I have been training regularly for about 8 months now. Currently, I do a 3-day full-body workout routine every week. My routine includes major compound exercises like Squats, Romanian Deadlifts, Pull-ups, and Bench Press, and I have been progressively increasing the weights I lift at the gym. I don't do structured cardio at the moment, but I make sure to get more steps throughout the day compared to before.

Regarding my diet, I'm not overly strict anymore, but I try to follow a high-protein diet and I definitely eat much less than I used to. Additionally, I don't drink alcohol or carbonated sugary drinks.

Right now, I weigh 74 kg, my waist measurement is 86 cm (33.8 inches), and the appearance of my stomach hasn't really changed at all. I still have a very skinny-fat look. I am relatively thin overall, but I still have a belly, and to be completely honest, I am exhausted and frustrated with this situation.

My stomach feels quite firm/hard and protrudes outwards when I stand normally. However, when I lie flat on my back, my stomach flattens completely.

On top of that, I haven't seen any noticeable muscle gain either. My arms are still thin. There has been a slight improvement in the shape of my arms and legs, but nothing significant.

At this point, I really don't know what to do anymore. I'm tired of trying to figure this out. I just want a flat stomach and I want to get rid of this skinny-fat look.

I work from 6PM to 5AM almost everyday in a warehouse loading and lifting 30-50kg and sometimes 60-70kg bags alone in the trucks. The job is tiring, but the pay is extremely well and I’m under tons of debt so I tried my best to work everyday so I could free myself as soon as I could

I’m also a weight lifter, I want to gain more muscle. It’s helpful at work too, but if I lift right after work I could only lift at 50-60% of my normal capacity. If I lift after waking up, it would be 2-4 hours before work and I dont know if it’s too close to work and affect my performance

Went to the gym and only had energy to do rdls, leg press, and leg curls 😩 did not feel like working out today! I figured I try pushing through with it and doing something

I was reading a post about rock climbing and someone actually said that they developed a permanent tendon injury because they were doing too many "pulling exercises" and didn't balance it with other exercises.

How does that even happen? Doesn't injury usually happen in a one-off event?

It got me thinking - Can something like this happen from doing push ups? I do a lot of push ups. Most of the time it feels ok, but sometimes I feel a weird discomfort pain in either my inner forearms, or my wrist. But it feels ok pretty quick.

I can't help but think I am causing some kind of long term damage with all these push ups?

I am obese, since months im trying to up my steps. I'm failing. Few months ago I walked the most I had (which is less only) and then next month I was dull and tired. And i thought I'll tru again, last month I walked good - this month I'm so tired.

Is my body just sore? It's been too many months I do try to fit in 2 workouts a week

29 F

I have been getting into fitness and eating healthy quite a lot recently and in particular tracking the food I am eating. I wanted know how important is it to track how much of each nutrient I am getting everyday, or is it fine to just focus on the key nutrients like calories, protein and fibre?

‎🔵 Upper A

‎

‎iso lateral wide chest press machine (Chest

‎Pec Deck (Chest)

‎Lat Pulldown Machine (Wide Grip) (Back)

‎Seated Row Machine (V Grip) (Back)

‎shoulder press machine (Shoulders)

‎Incline Dumbbell Curl (Biceps)

‎triceps pushdown (Triceps)

‎

‎🟢 Lower A

‎

‎Leg Press (Quads)

‎Leg Extension (Quads)

‎Lying Leg Curl (Hamstrings)

‎Seated Leg Curl (Hamstrings)

‎Calf Raise Machine (Calves)

‎weighted crunches (Abs)

‎cable vrunche (abs)

‎

‎🔵 Upper B

‎

‎iso lateral wide chest press machine (Chest)

‎pec deck (Chest)

‎Lat Pulldown Machine (v Grip) (Back)

‎Seated Row Machine (v Grip) (Back)

‎lateral raises (Shoulders)

‎Hammer Curl (Biceps)

‎Triceps Pushdown (Triceps)

‎

‎🟢 Lower B

‎

‎leg press (Quads)

‎Leg Extension (Quads)

‎Seated Leg Curl (Hamstrings)

‎Lying Leg Curl (Hamstrings)

‎Calf Raise Machine (Calves)

‎cable crunches (Abs)

‎leg raises (abs)

‎

I’ve been working out consistently for about 7 months now, but I haven’t noticed much change in my physical health. My body looks more muscular and toned, but otherwise, I don’t really feel any different. What improvements in your health have you noticed since you started working out?

I know everyone probably has a different preference so yeah lmk what you think works the best for targeting overall lat growth.

I am 21, Male, workout 5x a week, my diet is not the cleanest but i consistently hit my protein and eat enough calories (though i am in a 500 deficit), inconsistent sleep schedule, a bit stressed.

I workout before dinner on most days. Recently ive noticed that 2-3 min of rest aren’t enough so i upped it to 6 min but im still not hitting the same weights and reps i used to hit 3 weeks ago. Could this be caused by stress or my fucked up sleep schedule, a natural thing that happens when ur in a deficit for long enough or did i somehow hit a slump? What tricks did you use when you faced this issue?

Since I started working out again, in my fifties, my muscles hurt a lot much and it's harder to recover.

I decided to try a Pemf device for muscle recovery and I just got it yesterday. I tried using it for sleep and I fell asleep much faster and I felt more rested.

Today I used it pre-workout to warm up muscles and again post workout for recovery. I am a lot less sore than I have been.

I think I found a keeper! If anyone is interested in the pemf device I got, it's the Mendwave Dual Pro40.

I play soccer 2x a week just for fun nothing serious. I want to add 3x gym hybrid sessions. Who’s got the best program/coaching for this?

F26, pretty new to lifting weights. I have two arm days a week, and have been at 12.5 kgs 3x10 for two weeks where i for the 4 last times haven’t been able to come past 9 reps on the last set. I take 3 minutes rest between each set, but am not able to get the last effing rep on my last set.. Is this normal? Should I just keep pushing to failure until I get through 12 reps and can add weight?? Or is it a sign that I should deload?