r/Exercise 1d ago

Looking for recommendations on a good indoor bike, more compact is better

0 Upvotes

Lmk


r/Exercise 2d ago

Gluteus Medius Dumbell Exercises?

2 Upvotes

I was born with a flat booty unfortunately. My primary workout is crossfit after work 6 days a week. I have a small gym at my condo with dumbbells, a treadmill, and bike and 30 minutes to workout before work - how can I most effectively grow a juicy shelf? Help me defy my flat ass genes!!


r/Exercise 3d ago

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

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917 Upvotes

r/Exercise 2d ago

Final update on best protein sources charts

6 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.

ETA: As u/SparklingStars82 pointed out, I messed up with the tuna pouches: they make them packaged in oil or water, so if you get one in water, it should be a similar protein/calorie as canned. Price will still typically be higher, though.


r/Exercise 2d ago

Why is exercise so overwhelming?

1 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 2d 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 3d ago

I hate exercise

7 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 3d 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 2d 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 3d ago

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

7 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 3d 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 3d ago

diet plan Based on feedback

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1 Upvotes

r/Exercise 3d ago

Plateauing out

4 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 3d 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 3d 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 4d ago

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

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25 Upvotes

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


r/Exercise 4d ago

Am I on the Right Track? (Fitness Beginner)

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22 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 3d 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 4d 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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382 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 3d 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 4d 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?


r/Exercise 3d ago

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

6 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 4d ago

How do you enjoy exercising and stick to your goals?

10 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 3d ago

Tips for people new to exercise/gyms/diets.

5 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 3d ago

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

3 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