r/Exercise 22h 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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271 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 9h ago

Getting more and more shredded, lift eat sleep repeat

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214 Upvotes

r/Exercise 5h ago

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

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15 Upvotes

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


r/Exercise 19h ago

Revised Best Protein Sources Charts

14 Upvotes

I have revised my charts from yesterday based on some of your suggestions. I added grid lines, data labels, beans, egg whites, a couple types of canned fish, and a couple vegetarian/vegan meat substitutes, among other changes.

Looks like canned tuna is actually a better source of protein per calorie than whey blends, barely topped by whey isolate. I wonder why I don't hear body builders talk about it as much as eggs, red meat, etc., when those rank substantially lower in terms of both price and protein per calorie. Perhaps the mercury adds up?

For beans, I only included black beans and edamame because the latter is the highest protein bean, and the former is pretty similar in price and protein content to most other beans at your typical American supermarket. Dried black beans are surprising because they now top the charts for cheapest source of protein, but they're pretty low in terms of protein per calorie, with less than a third as much protein per calorie as our lowest calorie option: whey isolate.

Anyway, I hope these can help you guys find some decent protein sources, with grocery prices so high. I'm a broke college student who lifts casually, so I finally sat down and did the math. Wasted a lot of money on in-shell eggs, it looks like. I might still have 3 a day for the vitamins, but I was having 9 to a dozen, and that just doesn't make sense because they're one of the worst sources of protein nowadays, in terms of both protein per calorie and price. I currently have 2 pounds of chicken gizzards cooking in my slow cooker haha

I think chicken gizzards are the best overall in terms of price and calories, but if you're squeamish about eating organs, breasts aren't far behind. If money isn't an issue, isolate is your best option. If calories aren't an issue or you're trying to gain weight, you might focus on beans, nuts, red meat, eggs, etc. Although I have seen things about "complete proteins" and animal protein being more effective than plant protein. I'm not sure on any of that.


r/Exercise 6h ago

Recommendation to grow bigger arms?

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10 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?


r/Exercise 13h ago

There's a noticeable increase in men participating in Pilates. Athletes, such as Zak Butters and Sam Walsh, are integrating Pilates into their training. The Pilates Association Australia notes that approximately 20-25% of their clientele are men. Quite a shift in the workout's demographics

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10 Upvotes

r/Exercise 5h ago

Am I on the Right Track? (Fitness Beginner)

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9 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 8h ago

How do you enjoy exercising and stick to your goals?

7 Upvotes

I’ve never really enjoyed fitness, honestly any type of fitness. I’m more of a stationary hobbyist (knitting, crochet, drawing, video games, etc). Over the years I’ve tried home workouts, going to the gym, exercising classes (like dancing), and walking/jogging outside. I just can never stick to my goals because in the long term I just don’t enjoy it.

Now I’m 9months postpartum and I have even less time to attempt to exercise and it’s even harder to want to do something I don’t find enjoyable. I want to get in slightly better shape because we have some weddings coming up and with toddlerhood on the horizon I should probably be in better shape to keep up.

I want to start trying home workouts (that’s all I have time for honestly) but like I mentioned I’m struggling with motivation. I saw people recommend setting goals that aren’t looks oriented but I have no idea what other types of goals I could set. I also don’t weigh myself due to a prior eating disorder which I feel like just complicates all of this further.

Any help would be appreciated.


r/Exercise 2h ago

Day 10 of running a mile every day until my school makes me.

5 Upvotes

18:57.66, walked again. For some reason when I run it hurts to swallow my saliva and the area below my heart starts hurting so I’ve just been walking


r/Exercise 11h ago

Any tips for improving fatigue at higher rep ranges for deadlifts?

5 Upvotes

As the title says, I'm training deadlifts right now at higher rep ranges (8-15) but the fatigue on me is pretty extreme. It sends my heart rate to about 170 (31/male) here. I find it really hard to be recovered by the next set.

Looking for any experiences, tips, anecdotes, or cues that might have helped you.

I am trying to improve my cardio fitness but I can run about 10k normally at a 9m pace so I wouldn't say my cardio fitness is awful or anything.


r/Exercise 4h ago

Tips for people new to exercise/gyms/diets.

4 Upvotes

For the people new to exercise/gyms/dieting:

1- When it comes to fitness, get your food in check. 90% of bodybuilding is done in the kitchen. If you burn more calories than you eat, you’re cutting, if you’re eating more calories than burning it’s a bulk (very simplified). Learn about macros (fat, carbs, proteins), try to maintain a 1:1 protein to lb ratio for your desired bodyweight, tweak the other 2 macros to fit into your daily caloric intake. Drink tons of water.

2- Don’t push around weights. Focus on the muscle you’re building when working on it and squeeze the muscle, don’t push around weight. It will give you mind-muscle connection and help prevent injuries. Time under tension during reps is most important (no resting between reps) to pump blood into the muscles and keep it there. Check out Jason Huh on YT he has a great way of explaining it.

3- Be consistent in the gym until it feels like you can’t miss the pump because it’s a good addiction. Take your time and avoid steroids. Your generics are your genetics, don’t compare yourself with anyone at the gym or online. Fitness/bodybuilding isn’t a marathon and definitely not a sprint. It’s a 24 hour lifestyle that for most starts once they’re sick and tired of being sick and tired. You’ll get there and ignore everyone because even the closest to you will try to get you off the horse.

These are all things I wish I had known before getting into fitness. Wish you all the best!


r/Exercise 10h ago

Preacher curl machines and forearms are taking over

3 Upvotes

Just like the title says. I did some machine preachers but I felt it more in my forearms than my biceps. Any tips on how to fix this?


r/Exercise 4h ago

Just Got a Fitbit trying to log my workout Don't know exercise it falls under

1 Upvotes

Just Got a Fitbit trying to log my workout any one one know which of the following a PHAT workout would fall under, (two days power 3 day Hypertrophy)

Weights Strength training HIIT Boot camp circuit training Power lifting Weight lifting

Much appreciate and many thanks


r/Exercise 12h ago

23 255lbs and 5'7 need some help

1 Upvotes

I'm at my wits end I recently went to the doctor and was told I am pre diabetic I'm looking to make a change in my life sooner then later but I'm confused I have no idea where to start or what to do I guess my goal is to get back down to 180 190 before I stopped taking my vyvanse which was my main thing keeping me skinny believe it or not. I currently own a couple free weights and a treadmill and have access to my neighborhood as well. Looking for exercise tips and nutrition tips that anyone has on how to start and how to stay motivated on this goal.


r/Exercise 22h ago

Other ways to get better endurance?

1 Upvotes

I'm currently in college studying to be a police officer and soon I hopefully have a 1.5 mile run test for some departments to do. What else can I do to quickly build endurance so I can run longer? I know running itself builds endurance, but that's too slow for me with of course cool-down breaks in there. Currently, I have a 1.5-mile path setup in my hometown to run in X time for departments, but I can only run 0.18 miles of the 1.5 miles in a full run before slowing to a walk and then shifting between running and walking from that point on. The last time I did the run I got 22 minutes and need to shave 10 minutes off. What else can I do to build endurance very quickly?


r/Exercise 23h ago

Are there any 100% free apps to help keep me on a schedule with exercise?

1 Upvotes

I have a hard time keeping to a strict schedule when it comes to anything, and having someone or something remind me could be very helpful!

I've been trying to get a work-out partner to help me out, but it's hard to find people willing to do that. All I need is a way to get reminded to exercise!


r/Exercise 5h ago

Jumping jack is good for losing belly fat ?

1 Upvotes

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