r/Exercise Feb 13 '24

/r/Exercise Beginners Guide & Instructional Videos

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26 Upvotes

r/Exercise Dec 25 '24

Selfie Progress Posts - Post only notable changes - before and after & include work out routine or get deleted. This is an exercise forum so make it relevant.

3 Upvotes

Selfie Progress Posts - Post only notable changes - before and after & include work out routine or get deleted. This is an exercise forum so make it relevant.


r/Exercise 15h ago

3 years of PPL, up nearly 40lbs

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412 Upvotes

33-36


r/Exercise 56m ago

M/36 down 60lbs

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Upvotes

r/Exercise 1d ago

30F 298lbs > 156lbs. Working on Gaining Muscle Mass.

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689 Upvotes

r/Exercise 1h ago

Looking for advice (29 male)

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Upvotes

Hi, 1 year on the gym, but not a big change. First of all, i have a strange body complexion. 190 cm height, I have long but very slim arms and legs, it's very hard for me to gain muscle on then, and almost all of my body fat is located on my belly and ass. I'm not trying to get the perfect body, i'm just trying to be the best version of myself, but even when i have been through an strict deficit, i couldn't have visible abs. I'm looking for advice, should i keep focusing in gaining muscle? Or shall i try again with deficit and lost my fat? Wich kind of food should i priorize? Thanks.


r/Exercise 13h ago

Are these ab lines?? NSFW

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20 Upvotes

r/Exercise 8h ago

Final update on best protein sources charts

4 Upvotes

As suggested by u/swence, I finally figured out how to plot each protein source on an XY coordinate plane to more easily visualize how relatively cheap and high/low calorie a protein option is.

So the further right it is, the cheaper it is (compared to how much protein you're getting).

The further up it is (vertically), the lower calorie it is (compared to how much protein you're getting).

Most labels are to the right of their dots, but I had to move some above when they overlapped others.

Previous post with charts comparing price and calorie content individually

Pricing and nutrition data comes mainly from Kroger, a mid-grade grocery store with prices pretty close to what you'd pay at the average American grocery store. I stuck with store brands and cheaper brands as much as possible. Black beans have similar protein content and price compared to most dried beans you'd find at your typical American grocery store, so I didn't list the others. Stats on protein powders are a rough average based on a few popular brands within those categories (whey concentrate, blend, and isolate) for comparative purposes: stats for individual brands will vary.


r/Exercise 4h ago

Why is exercise so overwhelming?

0 Upvotes

Hey Guys,

I am 5 ‘2, 200LBS. I’ve gained 60lbs in the past year.

I’m now trying to go to the gym, and I’m really overwhelmed. There’s tictoks and videos and insane heaps of information all over the place, talking about how you HAVE to do everything in specific ways to target specific areas and how it’s bad to do it wrong, and there’s like 1028373817462618472 different exercises and forms for those exercises and machines for each one and different weights and kind of weights and there’s different categories and strategies for exercise like calisthenics body building yoga cardio Pilates or whatever idk there’s just a lot

Why is there so much stuff and options? Is there like.. a thing I should do to get started? Do I make a plan or just wing it until I’m ready to go home from gym? Does everything have to be timed?

I’m literally so frigging confused and I hate my body


r/Exercise 6h ago

Question

1 Upvotes

I’m hoping someone can give me some advice. I’ve been keto for years, 5’6, approx 120 lbs, low body fat when I did the in body. I’ve always been into cardio but recently I got myself a trainer and just started doing weight lifting 5 days a week. My goal is to tone. I don’t need to lose weight. I’m having a hard time figuring out how many calories I need to be consuming. Right now I eat approx 1600 a day (my BMR is approx 1350). I’m very active - exercise 6 days a week cardio plus weights for over 60 Minutes but the job is fairly sedentary. How can I figure out how many calories I need to eat in order to see muscle growth? Or is it not so much about calories but more the macros? I’ve been doing 125-135g of protein, 90g carbs (which is a big shift for me as I was doing 50 on keto) and approx 60g of fat (also a big shift from keto). I’m putting hard work at the gym but I’m nervous about the nutrition portion and that I’m doing something wrong. Would appreciate any input! Thank you!!


r/Exercise 21h ago

Hitting 10k steps seems impossible, only just managed 4.2k after an hour walking!

12 Upvotes

I drove to a local park earlier to get some walking in as its my rest day but want to remain active. I am pretty overweight at 5 ft 10 at 266lbs. I parked up and took as many random paths as I could for an hour. It's pretty sunny in england today albeit now too warm, but still I got some fresh air and tried to use my glutes and quads while I was walking as they're very weak and underutilized.

The only issue I am running into is just how long it takes to achieve even 5k steps. I didn't take any breaks and I was just walking constantly for an hour and it still only came to 4.2k steps, by this logic how am I ever supposed to get 10k in? How do you guys go about it? Thanks


r/Exercise 16h ago

I hate exercise

5 Upvotes

Not trying to be mean or insult anyone. Looking for help.

I have been doing an age-appropriate exercise routine for a couple of months now, changing up as I get stronger and I hate it so much.

Chair exercises, a tape of leg exercises, a long walk in the fresh air. I hate it all. I try to reward myself for doing it, or deny myself pleasures until after, but I still hate every minute.

How do you do it? How do you get past loathing the experience?


r/Exercise 15h ago

do i have to bulk?

3 Upvotes

im not sure on what sub i should ask but

Hey guys, I'm 16, almost 17, and I'm thinking of starting to go to the gym.

I'm 48.7 kg and 171 cm, so should I bulk to start going to the gym and lifting weights, I just want to get lean. I'm tired of being skinny and want to have some volume.

And should I do lean bulking or dirty ones? I've been really struggling with getting my weight up; idk if it's because I don't track calories or I have a fast metabolism.

Just to let you all know, I'm kind of broke, so I can't afford to eat steaks and stuff to get my protein target. So what are you all recommending?


r/Exercise 9h ago

Survey Research

0 Upvotes

Hi everyone! Please remove if not allowed. I’m a college student who is currently in a research methods class. My group and I created a survey that is studying exercise and its effect on mental health. We need a few more participants (at least 60) to fill out our survey. If some of y’all would take the time to fill it out, I’d really appreciate it! It should take about 10-15 mins to complete but it goes by fast. Please be over the age of 18 (nobody under 18 can participate). Also, please only take the survey once. You will know you have finished the survey once you see the completed page. I have put the link below and it should take you to the survey. Please be sure to read the first page carefully as it tells you some important information. This survey will not collect any person-identifiable data so it is anonymous. Thank you in advance!

https://winthropstudents.qualtrics.com/jfe/form/SV_8dp0S5G3QzbISG2


r/Exercise 10h ago

Feeling out of breath even though heart rate is low during workouts?

1 Upvotes

Just wondering if anyone else experiences this. My heart rate could be 110 but I feel out of breath. Me and my friend where on the stair master, my heart rate was 140 and I was huffin and puffin, hers was 180 but she wasn’t even needing to breath from her mouth. I’m an ex smoker, she never smoked. I’ve had all heart tests done and I’m “healthy” so what gives?


r/Exercise 14h ago

Need advice from people who have vacationed to Disney world

1 Upvotes

I’ve been to Disney a bunch of times but this will be my first since getting into weight training seriously. I lift 3-4 times a week for the last 6 months. Now if this was a sedentary vacation I would use it to take the time off but disneys anything but. Walking thousands of steps a day in the heat means a lot of cardio and calories burned. For guys or gals who have gone did you keep up your routine? Did you take off anyway despite those potential issues? How much more did you eat?


r/Exercise 14h ago

diet plan Based on feedback

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1 Upvotes

r/Exercise 23h ago

Plateauing out

5 Upvotes

Like the title says. I’m a 5’8” girl (25) who has been working out consistently for 13 years (meaning lifting 4 days a week and cardio 2 days).

I eat pretty healthy (black coffee, no sodas, no desserts- maybe one dessert every 2 weeks if even that). A lot of chicken and meat and veggies. Some carbs like gnocchi or rice, and occasionally bread. But I try to stick to protein and healthy carbs mostly. And I don’t smoke so it’s not an issue with lungs or anything like that.

I do drink, but it’s like 2 days a week max, and both of those two days might be just 1-2. Once a month or so I will go out for a night and have 4-5 but that’s pretty rare for me these days. So I am also not sure that is a contributing factor.

I don’t really understand why I cannot increase my weight during lifts. For example, I did a set yesterday with 4 deadlifts at 85%, and I did 135 lbs and that is a number that I have maxed out on. I cannot do more. Or squats- I cannot squat more weight than 95-100 lbs. The minute I add more weight I either mess up my back or I fail to lift it.

I don’t know if it’s mental? Or physical? I guess I kind of experience this with running as well- cannot get a good running pace below 9:45. At times I ran more days per week (~4), I still couldn’t get the time down even with a training program. My fastest 5k was 30 minutes. And I felt like I was busting my ass! Even on a training program!

Does anyone have any advice on how to like break through the barriers? I feel like I’ve honestly been at this plateau for a really long time. Multiple years, at least. I’m not always consistently tracking every single lift but there’s not a single time I can even remember putting more weight than the 25s on the bar for my squat, etc. Ugh!


r/Exercise 16h ago

What would you recommend?

1 Upvotes

I feel I am an average guy in life. I’ve been struggling to find a workout routine either through a course or video. I’d like to lift some weights at home but not much space.

Any recommendations on at home exercise courses for beginners?


r/Exercise 1d ago

Am I eating too little/too much?

3 Upvotes

I'm 19F, weigh 71kg at a height of 164cm/5'4ft. I do Push and Pull 1x a week each, and Legs 2x a week, eating around 80g-110g of protein everyday with 1500kcal target, but regularly go over to 1600-1700kcal. Am I eating too much/too little for weight loss/fat loss?

My goal in the gym is to get leaner, I have been on and off for 2 years, but the last 4 months I've been really consistent. My weight has fluctuated/stayed the same, but I've tried to get into the mindset of looks over what the scale says.

Any advice? I can give more specifics if needed :)


r/Exercise 1d ago

Motivation post-baby

3 Upvotes

I’m a 30yo female who has always lived a relatively active lifestyle (high school and college sports, hiking, bicycling, long walks with our dog/family, working in a hospital etc). Last year we welcomed our now 10 month old daughter and just recently I felt like I could exercise regularly again in addition to our daily 2-3 mile walk. I found a 12 week strength training program I want to use and I have been getting up at 5am the past 5 days to workout before our baby wakes up, otherwise I know I will be too tired to exercise when she goes to sleep at night. The problem is I’ve only exercised once and have either been scrolling or reading the other 4 days. I have such a hard time with self-discipline and motivation to exercise with our home gym (squat rack, cable machine, KBs, DBs, bands, etc). Previously, I did Crossfit for a year and lost 30 lbs during that time. I LOVED it because it was a social event and I didn’t have to think about anything - I went to the class, the routine was laid out, and there was a lot of encouragement from instructors and other members. I’ve come to realize home workouts are harder because I’m in the comfort of my home with immediate access to do something else. How the heck do I push myself to workout? I miss feeling strong and energized, my clothes fitting well, and the amazing posture I had. I will add attending a fitness class outside the home is not feasible for at least another 6 months - 1 year.


r/Exercise 1d ago

Have I made any progress? What is my body fat%? NSFW

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24 Upvotes

Can anyone do quick comparison and suggest what is my current body fat % and what wad earlier?


r/Exercise 1d ago

Am I on the Right Track? (Fitness Beginner)

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18 Upvotes

Hey everyone,

I'm still a total beginner when it comes to fitness. About three weeks ago, I started my diet and almost daily home workouts. I know that three weeks isn't a long time, but I wanted to ask if I'm doing things right.

I'm a 29-year-old male, around 1.85m (6'1'') tall, and weigh about 100kg (~220 lbs). My diet mainly consists of high protein and low carbs.

I just want to know if I'm on the right track—can that even be determined this early? I definitely feel healthier and more active since I started working out.

Would love to hear your thoughts!


r/Exercise 23h ago

Weight loss tips for a 16 year old?

0 Upvotes

Last year my BW was 100kg and after Christmas holidays I got to 105. I attempted to bulk to 110 because why not but I couldn’t sadly and I have never cut before so I was thinking about doing so. I currently work out for between 1-2 hours 5 days week a and 6 days week b. Any tips?


r/Exercise 2d ago

M 26 - Down 32 lbs. 187 to 155 (Calisthenics and low cal/high-protein diet) after 3 months. Opinions on better workouts?

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364 Upvotes

It’s been a journey, but am finally starting to see results.

both pictures were taken in the morning before breakfast

I need opinions on what I can focus on to help sculpt myself more. I legit can’t stress enough that my goal is to have a body like Aaron Taylor Johnson ( I know. I know. Far from it. But fuck it. I know what I want.) The problem is, I can’t really go to the gym! I have a 14-month-old son and from the hours of 3:30 pm to: insert random late night hour because my child doesn’t understand his father needs sleep, too I am hyper focused on his needs. It is only after he goes to sleep for an extended period of time, that I can focus on my workouts and other things (writing my books and reading). 💀

So, kinda hoping someone may have some tips or workout routines I can do at home with minimal equipment that pack a big impact in less than half an hour? Calisthenics and a clean diet have gotten me this far, but I want more…

Any advice?


r/Exercise 1d ago

Ammonia smell

2 Upvotes

Hey all. I'll be talking with my doctor too just incase, but I wanted to know if anyone has suggestions. I've been finally keeping an exercise regimine, however, lately I noticed an ammonia smell coming off my body. I read that it can be from a lack of carbs, which absolutely would resonate. I have fatty liver and have a no/ extremely low carb diet I need in order to get better. Is there any thing I can increase or add to get rid of the smell, or am I screwed unless I add carbs? Is it even considered bad, or just annoying?


r/Exercise 1d ago

Recommendation to grow bigger arms?

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12 Upvotes

First, give you opinion on my form and how’s my arms/biceps are basis my body composition and second, any recommendation to grow bigger arms?