Fitness
This is a video about Jorn Trommelen's recent paper: https://pubmed.ncbi.nlm.nih.gov/38118410/ The gist of it is that they compared 25g protein meals vs 100g protein meals, and while you do use less of it for muscle protein synthesis at that quantity, it's a very minor difference. So the old adage still holds: **Protein quantity is much more important than timing**. While we're at it, I'd also like to share an older but very comprehensive overview of protein intake by the same author: https://www.strongerbyscience.com/athlete-protein-intake/
Hi y'all. So I'm closing in on a full year at the gym. For the second time in my life I'm doing it, last time was 15-20 years ago. I'm down, I'm up and I've got the best/most fun body I've had in at least 15 years. So naturally with a bit of retro- and instrospection I think of what is working for me. I go on loooots of classes, having someone tell me what to do and get energy from others around me is super-duper awesome. From spinning to strength-cardio and dance (I did not see my fondness for that a year ago). Working classes into my schedule often takes me to the gym 30-35 minutes early and I've been using that time doing "random" strength stuff. But perhaps time for me to get some organization going for my self-guided pre- and/or post class workouts. And since I like moving my "new" body around I think of supersetting big(?) strength exercises with mobility work. For example squats with dead hang (or eccentric pull ups to dead hang). So let me have your favorite mobility inserts into super sets! Strength exercises I especially enjoy - Squats (including sumo) - Romanian deadlifts (including single leg variant) - Overhead press - Rows (barbell, alternating gorilla) - Kettlebell ABCs (one KB, two KB) (I know not 100% a strength exercise) *Side note: Reading the list above makes me realize I need to find some arm and chest exercise variants to enjoy*
Anyone else planning to participate? [squatober.com](https://squatober.com)
moderntech-tips.blogspot.com
Let’s be real—fitness books tend to either push ridiculous fad diets or get so bogged down in science that only someone with a PhD could understand. If you're anything like me, you’ve probably jumped on every diet trend, only to feel frustrated and blame yourself when nothing sticks. It wasn’t until I met with a nutritionist that I realized something important: weight loss isn’t a quick fix, it's a long game. I just needed simple, practical steps to cut body fat—minus all the fluff.
On Friday it did 3 reps, and then 1 rep on the leg press at 925 pounds. I've been working a lot on legs and don't really have anyone in real life interested in hearing random gym brags. I wanted to share. For completely arbitrary reasons I want to break 1000 pounds 1RM and I think I'm really, really close.
I've found lots of great open source workout tracking apps, but I'm looking for a program that can show me my times on popular segments like certain bike trails, just as Strava does. Are there any free (and hopefully open source) alternatives?
Right now, I just take 5g creatine about six hours before, preworkout immediately before, and drink a protein mix after my workouts, but I read an article about optimal creatine use ane now I'm wondering what everyone elsr is doing
Hey together, I've forked based.cooking and created a version where I plan on adding my fitness focused recipes peu a peu. https://buff.cooking/ The difference to based.cooking is that every recipe must have the macronutrients listed and ideally be fitness focused. If anyone wants to contribute their go to high protein or dieting meals feel free to open a PR based on the develop branch! Cheers, 23Ro
I noticed it's considerably worse when I run outside on the street/sidewalk as opposed to on a treadmill. I usually run first thing in the morning so I've taken a few minutes to stretch my legs thinking that may be the cause but it hasn't really helped. The only other thing I can think of is that I have flat feet. Anyone else deal with this and have an idea on how to overcome it?
When doing pistol squat I feel strong stretch in the leg which is hovering. Is this normal for a beginner? It feels like I'm working more with my hovering leg than the one which is actually pushing.
Hey guys, I am trying to find a good app for workout planning and tracking. I am currently using Strong, which works well for keeping track of my workouts, but planning workouts ahead of time seems to be out of scope for that app. The background for this is that I want to change my routine to wendler 5/3/1 and I want to have the app tell me the amount of sets and reps as well as the weight that I am supposed to use. I hope my request makes sense for you guys, I am sure there's something out there matching my needs.
I've always had this problem, haven't tried very hard to solve it, just assumed it was permanent.
Hi everyone, I'm new to working out. I've mostly been walking and rowing. On Monday I incorporated body weight strength training, which included squats and lunges. Today is now Wednesday and I'm feeling the pain in my legs. How do I recover from this? Should I stick to my routine or take it easy today? I do warm up/warm down, stretch and eat protein heavy foods btw. I also really want to keep going as it helps my mental health. TIA.
I know this is a weird question. But I'm just wondering. Please don't kill me. I do body weight exercises. And **finding it harder to do exercises that want me to lay down on my front side**. ^Because,^ ^my^ ^____^ ^is^ ^squishing^.^😮💨^ Also, there is a ***stupid* stigma** that exercise makes women more masculine. But **are there any workouts that make a man look feminine?** Like, it would be bit weird to see a BLL sized butt on a man, right? --- This question came to my mind when I saw a workout plan in my app. The plans' name is "Bikini Body". I was like, "I should probably stay away from this. But what happens if I did it anyway?"
Have been stuck on the same weight since months, i have tried correcting my form but haven’t seen much difference Video: https://litter.catbox.moe/uqi5zh.mp4 Thanks in advance :)
Hey, not really fitness related but figured you guys may be able to help. Im on a liquid diet and added some whey protein to my soup, however I then heated it after to thicken it a bit and think I heated it a bit too much and denatured the protein and now its gritty and chalky even after blending it. Id rather not throw it away so my question is, do you guys know of any way i can fix it? Would straining the soup be enough, or am i basically screwed here? Ive tried blending it again but its just really chalky. I put one scoop into about 1 litre of soup. I also put "whey protein soup" in quotes as its actually blended home made Chinese food. Not really soup! Ha!
Just curious if anyone has any advice for my situation. I am a petite lady who needs to wear business / business casual outfits for work. I've been lifting heavy for the past year or so and my arms no longer fit into my long sleeve shirts (biceps/Triceps are too big). Is there a brand / store / service anyone can recommend so I can buy more fitting business attire? Thanks!
I) Morning walk & hanging II) Evening exercise (1 per muscle group) (once in 3 days) 1. Bicep curl 2. overhead curl 3. Shoulder press 4. Wrist curl 5. Push up 6. Crunches, side plank 7. Pistol squat, claf raise III) Stretching, mobility in gap days I've got ill recently but finally feeling well to do some exercise. My goal is to keep it easy, short and bodyweight only. Just sharing my really short whole body workout which will take only an hour. Edit: Replaced image with text
I started more than a year ago, i used to be a fat fuck, however i lost weight and now am at a pretty decent one, however i would still be classified as ‘skinny fat’, however when it comes to gaining muscle, i cant seem to fucking do it, i m just a teen I cant fully optimize my diet or sleep schedule, my parents dont like me even going to the gym, I cant ask them to make meals with the perfect macros or get me a personal trainer My 2 friends are at a similar situation to me, however they seem to be progressing fine, both in musculature and strength progression, i for some reason seem to be stuck, in everything, i have tried everything, mixing, reddit ppl, coolcicada ppl, but i have not been progressing for months, as suboptimal my stuff around the gym is i should be atleast progressing somewhat, I even tried creatine but with no results, i also get asked what the fuck do i even do in the gym because i hv nothing to show for it, i used to love going to the gym thats why i was so regular from the day it started, but now it just seems like a chore These are my current stats Bench Press 50kg (3x5) OHP 35kg (3x5) Deadlifts (95kg)(1x5) Barbell rows 50kg (3x5) Squats 50kg (2x5)(1x3) These are from last week, these has been similar since OCT I m seriously considering quitting, I have no fucking clue, i still look skinny fat, however nothing seems to work anyway, Id rather quit and do other productive stuff such as my studies I have around a month left in my membership, i guess i will just do random ass machines to at-least get my moneys worth and machines wont injure me and are easier
So recently on bench, military press, and bar curls I decided to make my push for higher weight. Bench was ending at 1 rep of 445, military press was ending at 2 of 198, bar curls were ending at 6 of 165, but now they're slowly declining. For my arm, it only gives in the middle of bench as to where my left is completely fine even though my right is my dominant. Is there a way to possibly fix this? I've had something happen like this before but it sort of fixed itself over time.
Morning, until 4 months ago I used to train at least three times a week. Running (9 km) and [HITT](https://www.youtube.com/watch?v=lmgeM9Ne-Ns). I'm 50, and I began to feel a lack of motivation toward both running and training. Then I've injured my shoulder, there's an hole on my tendon, thus I should use the elastic[ fitness band](https://m.media-amazon.com/images/I/41UaCNsmuNL.jpg), but I don't. I became ~~flaccid ~~and I don't like my body, I'm still skinny, but I've lost all my muscles, I have to start from zero again (sore muscles, lactic acidosis and all that). And here comes the reason why I am posting here. I need a sponosr or someone who gives me some motivation and advice to begain all over again. Right now I feel sadly at ease (depressed but I don't kind of care, but I care at the same time, difficult to explain) with my body loosing shape, strength and agility. I also note that in the last month I've catched on of the most virulent bronchitis ever; I tend to think this is one of the fallout of my interrupting physical activity. Does someone want to help and old man with advice and motivation? (I'm Italian, thus forgive me English)
It's a one-time payment. You can spend it on anything fitness or health related. Edit: I'm not looking for recommendations, I'm curious what YOU would spend it on.
Hi there, im searching for a Android app to track my gym trainings (weights, reps, when). My Smartwatch App (Garmin) offers something like this but it kinda sucks because it deletes data if it thinks its machine/training X... Any Tips would be great :)
More health than fitness but I couldn't find a could place to ask. Basically, I'm not sure where to start with all of this. All of these are from my physicians due to various health conditions I have. I know I need to ramp up to them. All of these are per day. Also, I'm really looking for ideas, not medical advice, but just fyi I will definitely be presenting a plan to my doc to make sure it works in the context of my medical stuff. - 150g protein (currently I don't think I even eat 30g) - 10g salt (no idea how much I eat but I take 1.5g salt tablets per day and my family historically doesn't eat much salt) - 4-5L fluids (I might drink about 1L...maybe. I can use high water content foods to achieve this goal) - Increase brushing to 2x with electric toothbrush (currently use a manual one) - Floss 1-2x (i suck at this one) - Waterpik (i never do this) - Low intensity exercise 2-3 min (not a typo...will increase later) (in a former life I did a lot of high intensity exercises so this is very boring and feels like a waste of time) - Lose 30lbs (currently holding steady) (this one is obviously not per day lol) (this one is also less important at this time) Those are the main ones. Where would you start? And how the hell do you fit an entire 150g of protein in in one day?? My physicians haven't been super helpful with the practical side of things. Also I can't afford a dietician so that's part of what's made this so difficult. More context that might be of help: - I generally eat 3 meals per day, sometimes snacks but not usually - I drink mainly electrolyte beverages and water - My mental health has sucked for awhile so everything feels impossible - My proteins are usually chicken, beef, pork, and sometimes nuts/beans. I also like dairy-based protein drinks. Although I like seafood, my family really doesn't so I have to limit that. - No food allergies or religious requirements - My range of motion is not limited. I basically just need to keep my heart rate down. - Sitting up for long periods is hard, so I've been thinking about starting there so that I can have more fluids more easily - I am only allowed to do recumbent exercises or things laying on my back. I can also sit on the edge of a tub or pool. But walking/running/standing exercises are out for now - Reminder apps and charts are not really helpful for me, but I would be willing to try more of them - I'm an American and we do not weigh our food lol. Even if I started that I have no idea how I would calculate this stuff. 😬 Tips/resources are welcome, though Thanks for any ideas!
Hi, I've found on Wikipedia the [following formula](https://en.wikipedia.org/wiki/Basal_metabolic_rate#BMR_estimation_formulas) to calculate the BMR estimation  We can read just after the formula: > According to this formula, the woman in the example above has a BMR of **1,204** kilocalories (5,040 kJ) per day. But when I take their example of a 55-year-old woman weighing 130 pounds (59 kg) and 66 inches (170 cm) and do `((10*55)+(6,25*170)-(5*55))-161` I get 1,217 and not 1,204 Am I doing something wrong ? Thanks.
Recently got back into the gym and feel absolutely wiped after about 4 lifts. Lately I've been doing an A/B style routine where: Workout A: Squat, bench, RDL, row. Workout B: Deadlift, OHP, leg press, lat pulldown Now I'm not asking for program critique, but I'm wondering if it's okay to not do more accessories?
How reliable is the tdee calculator? According to the site I have to eat 200g protein per day when bulking. Is that roughly correct? https://tdeecalculator.net
This previous week was rough on sticking to goals because of the amount of work I was bouncing around with, but I did get in a 3 mile outdoor hike. For the week through 4/14 things look much more free and clear, so I am sticking to a goal of 6 miles of running for the week, and I want to put in a weighted ruck hike of 5 miles on friday.
Is this based on another language?
I'm terrible at sticking to plans if I just make them in my head, so this is a public accountability post for me to do 10 miles of rucking tomorrow. If I fail then it's public shame here. I'm trying to ruck this far at least once a month, do a shorter 3-5 mile, and then run 6 miles a week minimum as I ramp up my running. (I can't stick to a rigid preplanned day by day schedule due to life, so the next best thing is setting total weekly/monthly goals)
Short: I am looking for (foss) recommendations for an app that lets me program various time intervals and then does some notification when they are up. So last November when the after work cycling season froze up I finally went to the gym, got me a membership at the one with the most group activities/classes(?) because I like committing to a schedule and to be told what to do. Also the group energy does help me pushing. But I started looking at the quite well equipped gym and somehow I got kettlebells in my youtube recommendations. And then other strange stuff like EMOM and AMRAP. And the gym have no good clocks... So when (pretty much always) I want to do some AMRAP (conditioning?) I have to rely on my clock. But its timing programming is really limited, essentially just active/rest. So I need something more robust and after a cursory look at apps I have found nothing. I NEED recommendations. Example: I want to program a AMRAP session of 1 minute active, 15 seconds reset to next move(?). Do that for 5 cycles. Then a 2 minute break. And start from the bottom. Just an example.
I know absolutely nothing about going to the gym or working out and I need some help choosing some actual good quality sports wear. The clothes I currently have don't seem suitable at all for exercise in that theyre not particularly flexible, breathable or lightweight. I'm mainly looking to lose weight and improve cardio fitness as I haven't done proper exercise in a very long time. My priorities are durability, longevity and breathability. I'm not bothered about fashion brands unless they can do all three of the above and I don't mind spending a little more money to get something thats good quality. I'm in the UK but if you can point me towards the good stuff, even if it's not available in the UK, it'll help me pick similar stuff! Thanks very much for any help in advance! Cheers!
cross-posted from: https://feddit.de/post/9992615 > Im a male trying on several black leggings for running, stretching and cycling, I've never bought anything so tight. Im skinny built and have tried new balance, asics and adidas. My questions: > > I've read some more expensive leggings have not a single, but double seam at the front side (crotch), whereas most simple leggings for men and women have just one seam in the middle. Should I return the leggings I bought and buy only the ones that have 2 seams at the front to better accommodate my manhood bits? I’ve also seen that expensive adidas leggings have just one seam at the front so, maybe I’m overthinking this? > > Im not going commando or wearing sport shorts over the leggings because it doesn't have any purpose, except to drag you down when running, and look unflattering, even my boxer shorts make it look a big silly, because people notice them on my leggings, so I’m thinking about buying a thong, but I don’t know what brand to look for, if cotton would be better than polyester or if I should buy a V string or a G string. > > The adidas I bought are cross high waist and are for women, however, I don’t see why I shouldn’t buy them: they sit good and aren’t too tight on the waist (seller told me leggings for women are wider on the thigh and smaller on the waist, but to me they look and sit good and the knit is softer than the other ones I bought, I like them. Am I going to regret keeping them? > > Any other tips you have, welcomed.
I used to take a sleep Recovery product (i cant remember what it was) it was banned in Australia, but it made me have the best sleeps of my life. Does anyone have anything they could suggest? Edit, The banned suppliment was fadeout by redcon1 
I get a lot forearm when doing preacher curls, why is that? Also is it safe to angle your elbow a bit outwards instead of completely straight, I find I can lift more weight this way, but it also might be cheating.. Edit: EZ Bar preachers
So I'm pretty new to the gym and on my second week of GZCLP. I'm curious what the reasoning is for no AMRAP set in the tier 2 exercises. I was under the impression muscles grow more when pushed close to failure, so why wouldn't you want to do that in the low weight/high rep sets? Also on a slightly related note: can I do the tiers out of order? If for example the squat rack is taken, can I do my tier 2 bench press first and my tier 1 squats afterwards or is that not recommended for some reason?
I'm here seeking advice from those further along in their fitness journey than I am about the mental aspect of fitness as well as about some concrete knowledge. I'm a beginner and in the past I've had a lot of success in staying pretty consistent. 90% of anything is showing up. A golden rule for beginners is find an exercise you love doing and then you'll show up for it. That's great advice. But there's limits, right? If you want to get strong you'll just...have to do some stuff you don't like. I can't jut play soccer all day, not least because the weather or outside forces don't permit it. So there's another complementary approach: habit formation, and this is mostly what I rely on. In fact, I see a lot of people talk about how they hate their exercise (running and rowing especially) but they do it anyway--this abilty is inscrutable to me except in light of environmental conditions & habit. The point is that my life and environment are engineered where it's almost the path of least resistance to do my workout plan. I don't love, own, or identify with the workout program I do except by identifying with (1) the successes when I pull it off and (2) the fact that it's incidentally a part of my daily life--I identify with it the same way I identify with any other incidental habit in my life, like my commute, which I don't love or have sentimentality about otherwise. I think there is a subtle emotional cost to ragdolling yourself like this but it's more than worth it because of all of the practical benefits of exercise as well as the feeling of accomplishment. But, the key word earlier being...*almost* the path of least resistance. And I think when inevitably Life Happens (TM) and the habit is broken the emotional cost of ragdolling has to be paid. Once the habit is broken and the path of least resistance is simply to not, the identification-by-habit is gone by definition bc the habit no longer exists, and the identification-by-success is gone because there's been a failure. There are a few ways I can respond to this situation, I think: - Be forced to keep going. Extremely hard, virtually impossible, to force oneself against both the inherent difficulty of an exercise you don't love and the emotional baggage of having failed. To get back on track with the next day of the program is...very hard. Possible with a PT or gym buddy or other support but assume one doesn't have this. - Summon up self-compassion out of thin air to void the aforementioned emotional baggage. This is basically as inscrutable to me as saying "cast a magic spell to solve the problem." What? How? Everything only works by the logic of effort and reward. God can give grace, I don't think I have that power wthin me. - Go back a few steps in the program and ease oneself back in. Gentleness and momentum. Very sensible and I think extremely doable when there is an impetus to do anything, anything at all. - Put a break on the current program and find other ways to move and develop a loving, joyful relationship with one's body and exercise. I think this, too, is a great idea. But because I'm a beginner, the advice I've been given is just "pick a tried-and-tested program and follow it." I don't really want to pick another effective but similarly impersonal program, that doesn't solve the ragdolling problem. But I don't just wanna flail around and do things that have no benefit to me whatsoever and risk backsliding entirely on the gainszsz I do have. So, two questions: any responses to how I look at working out/programming, does this reflect your own perspectives earlier in your journey or now? And: how do I assess what to pick for joyful, loving, reparative, but still-effective movement? When it comes to food, there are lots of micronutrients and flavours that can guide my decision-making. When it comes to movement, is it the set of muscles I move? Is it the type of movement (squat, row, etc)? Is it the quality of the movement (power, etc)? Where do people learn this stuff?
Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I've been working out for just under 6 months now and have a pretty standard routine (I'll post it below for feedback), but I'm looking at all these programs and the upper routines always center around bench presses. My problem is that I don't feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure. Looking at the programs, and the progression plan for each of them, I don't see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting? --- I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments) Day 1 (Upper): Incline Dumbell Bench Press @ 50 (25lb each arm) Seated Cable Row @ 60 Chest Fly @ 75 Lat Pulldown @ 80 Concentration Curls @ 20 per arm Tricep extension @ 40 Day 2 (Lower): Leg Curl @ 50 Leg Extensions @ 50 Leg Press @ 240 Squats @ 115 2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.
I read that resistance bands on me can help me get going on pull up bars. Is there a specific kind or style or size I should get for these? Thanks all.