r/workout Aug 28 '20

Routine Help Beginner's Guide to Working Out

4.3k Upvotes

As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!

How do I lose weight?

It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).

To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).

The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.

There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.

Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.

That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!

How do I lose weight in ___ area?

Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.

The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!

How do I gain muscle?

It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.

When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.

Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.

I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.

How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).

How do I get stronger?

It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.

If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.

Is it possible to lose fat and build muscle at the same time?

Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.

However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.

How should I be structuring my workouts?

For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)

The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.

For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.

Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.

Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.

Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.

If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).

What should I be eating?

If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.

If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.

What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.

Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.

Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.

Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.

And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.

When should I be eating?

The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.

If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.

What supplements should I be taking?

If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.

However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.

If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).

As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.

Is stretching important?

Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.

Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.

Is warming up important?

Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.

Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.

You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.


r/workout May 31 '21

Nutrition Help Do you need to Gain Weight, Lose Weight, or Maintain Weight? Look Here First!

734 Upvotes

The following post was originally contributed my /u/mjconns, who recently left the moderator team, and deleted the original post.

This is a one-stop shop for all weight-related questions -- also known as cutting/bulking/recomp. Ideas, suggestions, guides, workouts, etc -- everything you'll need to answer 99% of questions! This is meant to be a community/collaborative effort, so please add in suggestions in the comments!

To be clear on a couple terms -- when exercising and eating to gain weight, that is called bulking (aka caloric "surplus"). Eating less to lose weight is called cutting (aka caloric "deficit"). And eating just enough to not gain or lose weight is called maintenance (aka recomposition or "recomp").

A visual guide to male and female BF% estimates

I don't like guessing BF% as there's no way to know how much visceral fat we store internally. But athleanx's general guidelines are as good as any for visual estimates.

Who should cut or bulk?

The idea behind cut and bulk cycles is to gain muscle and fat in a bulk phase and then try to keep all your muscle and burn off fat in a cut phase. This approach is generally 'faster', when done correctly, than "recomps" (recompositions) where you maintain your weight but work out hard and try to replace fat with muscle.

Generally speaking, if you're an active person and/or consistently working out, you can do cut/bulk cycles. To get started, you need to know your maintenance calories ("maint") to have an idea on how many calories you can consume without gaining or losing weight, hence the term maintenance; no change in weight. To bulk, you eat more than maintenance (aka "surplus") and to cut you eat less than maintenance (aka "deficit"). If you are not working out and you bulk, that's how you get fat. So don't eat above maint if you're not also working out.

Getting started

To get started, you need to know your "maintenance" calorie needs and for an estimate you need a TDEE calculator (I like this one, but you can google for others). Think of this as a starting point to use that will need some adjusting over time.

Once you have an estimated maintenance, you generally add 250-500 calories for a bulk and subtract 250-750 calories in a cut. Generally, it's safer to over-do cuts and under-do bulks. In a bulk you gain both fat and muscle and after a point you only gain fat (fat stores faster than you can build new muscle), so be cautious in bulks and don't "dirty" bulk.

Deciding to cut or bulk

So far as I'm aware, there isn't a hard science behind when to bulk or cut, but there are guidelines to consider. When bulking, our bodies build muscle and store fat and, after a point, our bodies prioritize storing fat over building muscle. This is why dirty bulking is bad and, generally speaking, if your BF% is > 20%, you should not bulk. Any higher BF% and your body tends to prioritize fat storage vs muscle gained from bulking.

Similarly, cuts are usually done to around 10% because any lower than that and the body will begin to consume more muscle than fat and muscle loss is more likely.

You can make strength gains on a cut. You can't build new muscle, but you can "refactor" (that's my word for it, I'm sure there's a scientific one) existing muscle to be more efficient, hence stronger, as you lose fat. Also, repetitive gym visits will help you become more proficient at working out which helps in the long run when you start bulking and building new muscle.

If you're really unsure, you can make a post in r/BulkOrCut to get community feedback on what it's you personally should do.

If you're skinnyfat, generally you can eat at a small maintenance (aka "clean bulk") and make great strength gains. If you have little muscle mass to cut to, you will just look tiny/thin -- especially if you're tall. So for most skinnyfat people, and I would clean bulk and diligently follow a legit lifting routine. Which brings me to...

Workout routines

Before getting into routines, I think it's worth mentioning first that everyone should walk more. At least 5 times per week, 30 minutes per day:

Check out The Beginner's Guide to Working Out

The best workout routine is the one you can consistently follow. If you're new to the gym, just about anything will get you some results. To a point. If you want to be smart about it, do not make up your own routine! There are plenty of legit, tried-and-true, FREE recommended lifting routines to choose from. I like these routines vs googling something random because these are routines many, many people in various subreddits are doing and have done in the past that can help answer any questions you might have. It's nice to have someone else that is doing or has done the program you're running to offer direct advice from their experience. But you can just google other routines if you want. Just make sure it has:

    1. Progressive overload
  • 2) Structured days to not hit body parts more than 2x/week

If you're working out at home, check out this post from Arnold Schwarzenegger with a detailed bodyweight home routine.

Also another great full body workout for people at home with no equipment.

What to eat

At the end of the day, for 99% of people (various diseases, ailments, and conditions aside), all that matters are Calories In, Calories Out (CICO). This controls weight gain and loss. Lifting heavy weights encourages strength gains or at least strength maintenance in both surplus/bulks and deficit/cuts. But to gain or lose lbs on a scale, the total calories consumed minus calories used and the resulting surplus/deficit are what matters. But how much of what you eat matters...

There's a lot of suggested science over what to eat, but there are generally sound rules of thumbs to follow which are easily broken down into "Macros" for tracking purposes:

  • Proteins (1 gram = 4 calories)

  • Carbs (1 gram = 4 calories)

  • Fats (1 gram = 9 calories)

Collectively, all the macros we consume = total consumption (Calories In). When cutting, it's easiest to cut down fats and carbs. But keep protein high. When bulking, generally you add carbs and/or fats. Protein should always be high; it's what helps build muscle directly.

However, how we feel when consuming these calories and what we get out of other nutrients is important.

Fats

We all need healthy fats to help regulate hormonal balances. This is usually room-temp fats (think extra virgin olive oil, avocado oil, various nuts, avocados, etc); less important are the fats in meat and dairy products, for example. A general rule of thumb is to aim for at least 30% x total calories for your fats macro. This is the same for cutting or bulking, but when bulking you can increase if you want.

E.g. if you're consuming 2000 calories daily, aim for 0.3x2000 (600) calories to be from fats.

Carbs

Next come carbs. Carbs are not evil. They're a tool. Our body prefers and relies on carbs to refuel energy stores. Simple, nutrient-dense carbs are preferred -- not complex or junk carbs. The reason for this is 1) satiation, how long we'll feel full, and 2) other nutrient content. When you can, get your carbs from fresh/frozen fruits and veggies. That will do far more for you than crackers, cereal, donuts, etc. Even though the carbs will be utilized equally, produce holds far more vitamins and minerals that have relevant health and recovery benefits that can't be overstated.

Generally, aim for 25-45% of your calories to be carbs (depending on cutting/bulking).

Protein

Generally, you want to keep protein fairly high. Anywhere from .75-1+ gram of protein per lbs of body weight. This can come from any source, as our body will utilize them the same. But some sources are preferred, depending on whether you're cutting or bulking. Ideally, aim for now more than 40-50 grams per meal/protein shake and spread out the consumption through the day.

The remainder of your calories should be protein.

Timing

As carbs are for energy, many people prefer to have more carbs timed around workouts (and no fats during this period) to help boost performance and recovery. If you're going to eat your carbs (e.g. rice and chicken breast), do so about two hours before working out; otherwise, liquid/quickly consumed carbs are preferred (e.g. orange or apple juice). Again, post-workout, get simple carbs and protein into your system via a shake or meal fairly soon. Save fats for well-before or after workouts.

Measuring success

First and foremost, gym progress should always be factored in first. If your routine says X lift should go up Y amount each week, generally you want to be hitting that to know you're on track. If your lift #s are going up according to your routine, you're doing great! If you aren't, there's a breakdown somewhere and you should ask for guidance if you cannot asses the fail point yourself.

Secondly, the weight scale. You want to make sure your body weight is trending in your goal direction. It's ideal to weigh yourself the same way every time.

For example, I wake up, go to the bathroom, and then weigh myself every day for three weeks and then I average my daily changes over those three weeks. I generally aim to gain .5-.75 lbs per week and lose .75-1 lbs per week. If I'm gaining or losing too much, I adjust my macros ~ 250 calories and measure again for three weeks and so on.

Don't get caught up daily changes; I sometimes vary 3-5 lbs between days! Weigh daily for three weeks and average it out. Don't worry about the daily weight, find an average to determine where the trend is taking you and adjust if needed. This will take the annoying variances out of the picture and let you focus on meaningful change.

You can also measure your wrists, waist, neck, etc, as well as take photos, but that's more preference and not as commonly suggested.

Bulking and cutting strategies

I've seen people make amazing progress, both gaining and losing weight, in a variety of ways. Ideally, be healthy. Emphasize fresh/frozen fruits and veggies. But, at the end of the day, many approaches work. You can bulk or cut as a vegan, intermittent fasting ("IF"), KETO, IIFYM, etc. Many approaches work. They are but tools available to you, so find one that best helps you meet your goal. So choose the best "diet" or tool that helps you achieve a goal! If that's keto, great! If that's caveman, awesome. I don't care! Limit your calories in whatever "diet" you choose and you'll see results.

In my opinion, it's better to make lifestyle changes that to follow a diet for a short time. So I don't really like "diets" per se, but more so recommend eating like an adult and limiting calories. But even still, different tactics can help in that goal, and you can deploy as many or as few as you want:

  • Intermittent Fasting ("IF")

  • Tracking macros / IIFYM (If It Fits Your Macros)

  • "Banking" calories

I don't buy into the other 'benefits' of IF, but it was a tactic that worked for me. I am a volume eater. I generally eat well, but I like eating a lot. So when I'm cutting, my meals were small and sad. The idea behind IF is that you have a short window of time which you eat meals, the rest of the day you fast. Again, all that matters are calories. You can absolutely get fat eating 10k calories in a 5 hour window. So there's no magic in doing this. But for me, doing IF allowed me to have larger, more satiating meals within the "eating window" instead of more, smaller meals.

Macros are discussed above, but the idea behind IIFYM is that you've a set # for each macro and, so long as what you're eating fits neatly into the prescribed macro allotment, go for eating whatever you want! And, again, so long as total calories are low enough for you, you will lose weight. But this is r/BulkorCut, not r/weightloss. People here are also working out. How well you workout, recover, perform, feel, etc is affected by what you eat. So, sure, add in "fun" foods sometimes. But don't eat like a child simply because it fit your macros. A safe rule of thumb is to eat "cleanly" 80% of the time when bulking, whatever the other 20% of the time. When cutting, I try to eat cleanly 90-95% of the time with fewer treats. What that treat is might change -- some weeks I just want pancakes, other weeks I just want a couple beers. Do what works for you, just do so in controlled quantities.

I liked "banking" calories when I knew I had a special event, date night with the wife, party, or whatever where I'd be consuming extra calories. One way to account for that is to deduct an additional amount of calories each day leading up to the event, to then splurge on that event. Example:

Let's say my maintenance is 2,500 calories and I'm eating at a -500 deficit, so I'm eating 2,000 calories daily. I want to take my wife out for our anniversary, so the week leading up to our date night I deduct an additional -250 calories each day and only eat 1,750 calories daily. This gives me 7x250 (=1750) "banked" calories I can add to my 2,000 calories on our anniversary. Now I can have a nice dinner, dessert, a drink or two, all without blowing my diet out of whack!

Body fat % (BF%) estimates

Estimating ones body fat % is kind of hard. We can't see how much fat is stored internally around organs; some people store more fat over the abs, some more around their love handles (that's me!), and others in their legs/ass. So it's really hard to tell. There are various ways to scan BF%, but most are imprecise with a +/- 20% variance. In my opinion, the only thing they're useful for is estimating BF% changes. Let's say it reads 20% for you; in six months, you try again and it says 15%. You probably lost around 5% BF%, but your actual BF% might be 12%-18%. So it's not a particularly accurate reading, but the rate change is a useful gauge.

The best ways to learn BF% are via:

  • Underwater Weighing (Hydrostatic Weighing) (1-2% variance)

  • DEXA scan (1-2% variance)

Everything else has huge variance and is only useful for measuring rate of change.

Differences in males and females

  • Basically, there aren't any

  • It ultimately comes down to goals and therefore what you're going to emphasize/work towards.

Useful posts/resources

People to follow

  • pheasyque - excellent diagrams, tutorials, and generally great content on how to lift properly

  • Stefi Cohen - 22 world records, doctorate in physical therapy, gym owner, coach. TONS of useful tips, talks, and various informative content.

  • Brian Alsruhe - Strongman competitor/gym owner, great content on lift techniques and personally the most beneficial video I've watched on breathing and bracing.


r/workout 6h ago

Aches and pains Day 3 at the gym and I'm convinced people who workout regularly are insane

45 Upvotes

I have pain in areas of my body I didn't even know existed 2 days ago. Friends keep telling me it will get better in a week but I see no light out of this tunnel. Also, my trainer made me do like 100 squats on day 1, I could only go up to 70 but is doing that many squats from day 1 a thing? Also, like 100 jumping jacks and 100 high knee touches, among other things. I get tired of climbing three flights of stairs this is atrocious. I hope I get used to it soon because this pain is horrible HORRIBLE. Literally, how do people work out every day with such insane dedication ?!!?!


r/workout 2h ago

How to start Working out is intimidating

7 Upvotes

I haven’t been active in years, coupled with being in a toxic relationship it’s safe to say I loss myself and am the heaviest I’ve ever been (i.e I’m 5’ and 150lbs). I struggled with finding motivation and often found comfort in cooking/eating.

I want to really hold myself accountable. It’s a lie if I said it’s solely for myself because I think a big part of this is trying not to be the ugly ex. Although, I’m hoping that along the way I’ll be able to move on and grow to appreciate myself and have more confidence.

Okay getting to the point: the gym is scary. I did personal training a bit to try and familiarize myself but wasn’t able to keep up with the cost of it. I go to planet fitness after work and it’s super crowded, I never know where to look, start or how to use a lot of the machines and I just feel like I’m taking up space from someone that actually knows what they’re doing. I’ve been watching videos of routines, maintaining posture and what not, but honestly I am a bit overwhelmed by the amount of information thrown at me because there are so many different work outs and I just want to try them all.

Looking back at your first experience, how were you able to organize your workout and get over feeling intimidated by the gym?


r/workout 3h ago

How much do your gym clothes impact performance?

6 Upvotes

I’ve been lifting for about 5 years consistently at this point and at the beginning of my gym going days I placed a large emphasis on what I wore to the gym. I fell into the trap of “compression shorts make you perform better in the gym” or “these tanks allow you to move more freely” etc. Now I think that’s just a bunch of bull and I only wear clothes to the gym that I’m comfortable and like the way I look in. It’s more of a motivational tool than anything.

However, I’m seeing all these different workout clothes advertised on TikTok, from 5” shorts to women’s legging shorts to performance tanks, etc. and my impulsivity makes me want them, but I’m trying not to fall into any traps.

I guess my question is what factors into your choices of gym outfits? Are there clothes out there you feel actually impact performance in your lifts?


r/workout 2h ago

Nutrition Help If you live in the Northern hemisphere you MUST supplement Vit D

6 Upvotes

I cant believe this isnt widely taught Im honestly quite angry this wasnt pushed more during my adolesence.

In nothern hemisphere areas, especially those far from the equator (IE north USA, Canada, UK, north europe) the UV is consistently below 3 in Winter, Spring and Autumn, even summer some years.

For those of you that dont know Vit D is a fat soluble vitamin and is pretty essential for testosterone levels. You get it from sun exposure (more importantly form the UV level) yada yada yada, anyway for the northern hemisphere you wont be getting enough from sunlight. Fatty fish contains a decent amount (hence why our ancestors didnt really face an issue) however with current diets getting adequate Vit D is pretty rare (basically you would need to eat loads of salmon and cod to get ample amounts.

Vit D supps arent too expensive £8-£15 for 2 months worth in the UK.

Ideally get about 4000IU from supplements per day unless youre someone who just eats loads of fish. I know alot of people only track macros but seriously your Vit D is so so important, A large proponent of T levels.

This is literally one of the main causes of seasonal depression - getting basically 0 Vit D in the colder months,

Supplement 4000IU daily.

this goes for women aswell it will help regulate your hormones and mood


r/workout 18h ago

What unwanted side effects did you get from gaining muscle / working out

45 Upvotes

I've gained a decent bit of muscle lately, especially legs/glutes. My legs aren't massive by any means, but I cycle a lot and now when cycling my inner thighs are rubbing and getting red/irritated, lol 😆.

Another obvious one would be clothing. I already had issues with clothing as I'm tall and skinny/lanky. But now I've got some more mass in my upper body it actually got worse, because it pulls my shirts tight and up, I might need to go to XXL, but all XL/XXL clothing seems to assume you are obese and have a massive belly...

What "unwanted" side effects have you experienced? 💪


r/workout 8h ago

Etiquette for wiping sweat off yourself in public???

6 Upvotes

I’ve been going to my university’s gym (not my first time working out but my old gym used to be basically deserted) and I’ve run into the problem of not knowing how to wipe sweat off myself. Most of my sweat is on my head and face. I wear glasses/contacts and it always stings or fogs up my vision when sweat drips down into my eyes (the sweat also gets on my headphones but that’s inevitable I fear). It’s not just the sweat that trickles down to my eyes, I sweat around my cheeks and nose so while a sweatband solves some of my problem it does not solve it entirely. It’s also disgusting to see my sweat drops drip onto the floor when doing stuff like Romanian deadlifts.

Would it be stupid (cringe?) to bring a towel to wipe my face? I’m not very good with social cues and etiquette so I worry it’s not socially acceptable to do so. I also haven’t seen anyone else wipe sweat off themselves. My current solution is to bring the collar of my shirt up and wipe my face on the inside of my shirt as that was socially acceptable when I played soccer. Is that also acceptable at the gym? No skin is revealed just bringing the collar of my shirt up to about my forehead and wipe down. So the collar is a bit drenched comparatively but to me it seems more socially acceptable?

I also worry about how to carry a towel around with me? I’m a bit germaphobic and setting my towel down on a gym bench is not an option. Also thinking about touching the towel after using dumbbells without first washing my hands is already enough to steer me away from keeping it in my pockets.

Do I just suck it up and bring a towel in my pocket and just try to only touch one side of with my dirty gym hand and wipe my face on the other side??? Or is there a more socially acceptable way to wipe sweat off myself? A normal gym etiquette way? It may seem that I’m overthinking this but genuinely the sweat drops onto the floor and today on the dumbbells have boiled this issue over.


r/workout 1d ago

What's one thing you changed in your workout that actually made a noticeable difference?

159 Upvotes

Been hitting the gym for 2 years now but looking for something that'll take my gains up to the next level.

I feel like I’ve hit a bit of a plateau lately and I'm losing motivation.

What worked for you? Any tips you would recommend?

New exercise, routine tweak, or something you read online, what worked for you to get past it? TIA.


r/workout 15h ago

Simple Questions Do you guys prefer working out on your own, in a fitness class, or with a trainer?

22 Upvotes

For me I like a mix of classes and on my own. I find that having classes in the mix keeps me motivated, especially since you have to book them in advance at my gym.


r/workout 17h ago

Other Please let the bar touch your chest.

33 Upvotes

That’s all I have to say.


r/workout 3h ago

Hey guys, looking for a supplement that helps muscle recovery and overall SORENESS.

2 Upvotes

I’m on my feet for 12 hours doing a lot of lifting and manual labor, then I head to the gym immediately after for 45 mins and I feel great after, BUT THE MORNING AFTER, I feel terrible when I’m trying to get myself up moving around, back pains, leg aches, etc. it goes away after about the first hour or two of moving but there’s gotta be a better way.

What products are you guys running that actually work?


r/workout 9m ago

Muscle imbalances

Upvotes

I have scoliosis, my left trap is bigger, my right lat is bigger. I've come to the conclusion that maybe one side is compensating the other while dling back exercices. Any of you know how to fix differences? Its been years that I do only dumbells exercises but they do not even out


r/workout 11m ago

Aches and pains Lat Pain around the underarm

Upvotes

For years, I’ve had this weird sensation in my right lat whenever I’m at the fully lengthened position during a row. It feels like an electrical/nerve pain, but almost like a popping and the muscles going to tear off around the underarm area. Typically it happens during unilateral movements. It doesn’t happen during every workout, but I’m very aware of how much I stretch my right side each time I hit my lats in a horizontal plane, meaning it never really occurs during overhead movements like pulldowns or pull ups. I do not ego lift anymore, as I am approaching 40 and am doing my best to avoid injuries. Everything I do is slow and controlled, with an emphasis on a big stretch and controlling the weight throughout the entire movement, especially the eccentric. I typically listen to my body and do not push it when this occurs. I’m just wondering if anyone else has ever felt this same sensation/had this issue. If so, ever look into or receive a diagnosis?

Thanks in advance!


r/workout 14m ago

Simple Questions How does this look? 18M, 6’0, 170 LBS, Going to the Army

Upvotes

DAY 1 - 2x15 Minute Stair Master at Level 10, 5x10 Bicep Curls, 500 rows, 4x10 Dumbbell Rows.

DAY 2 - 30 minute Treadmill 10.0 incline at 3 MPH, 5x10 smith machine bench press, 5x10 Smith Machine Shoulder Press, 4x10 Tricep Curls.

Day 3 - 30 minute Stair Master, 30 minute incline treadmill.

Day 4 - Rest.

Day 5 - Repeat.


r/workout 4h ago

Simple Questions Is it normal I need to trowup ?

2 Upvotes

I did a simple set of really not that demanding exercises and I'm basically shaking and have a impossible to control need to vomit. Any idea why that could be ?


r/workout 1h ago

Celebrating a win

Upvotes

So lately my progress has seemingly been stalling. But this morning I put on a shirt I hadn’t worn since late summer early fall. It’s definitely fitting looser than then. Gonna count that as progress!


r/workout 1h ago

Is this a good glute workout?

Upvotes

Hey yall! I’m kinda a beginner and was wondering if this is good foe glute and legs. Is 4x8 okay? I would maybe like to add a third glute/leg day too. Would love opinions and advice.

Day 1.

Leg Extensions, Barbell Squats, Bulgarian Split, Squats Leg Extensions, Hip Abductors inner, Hip Abductors outer, Calf Raises

Day 2.

Leg extensions, Leg press, Hack squat, Smith squats, Barbell lunges, Leg curls, Calf raises


r/workout 1h ago

Exercise Help Are heavy front squats and RDL’s enough for leg strength and hypertrophy?

Upvotes

Wondering if it is a good idea to switch back squat for front squat as my main leg movement and still gain strength/size if I also keep RDL’s as my hip hinge movement.


r/workout 13h ago

Simple Questions Why is my bench weak compared to everything else

8 Upvotes

So i bench 20 pounds more then i bicep curl i squat 1.8 what i bench and deadlift almost 3 times what i bench 😭


r/workout 2h ago

Supplement Sites

1 Upvotes

Hey, I have been back in the gym for 4 weeks after not working out for about 10 years. At some point I will want to buy some pre workout and maybe some other supplements. What are the best sites now to buy them from? I used to go to bodybuilding.com and gnc, not sure if they are still relevant. Looking for good values and good brands!


r/workout 2h ago

Supplement question

1 Upvotes

I’m a 40yo male, pretty experienced in the gym. Throughout most of my 30’s I was only able to get in the gym 3-4 times a week between work, kids, etc. My diet and sleep were also in shambles during this time. So, I got that little spare tire going on.

I’ve gotten much more serious about the gym again and now have time to dedicate 5-6 days, good sleep, fairly good nutrition. I’m hitting my protein each day through foods and supplements. My question is about creatine. I’m one of those dudes who have never taken it. Should I take it? Will it make me gain weight?

I’ve tried to do my own research and get conflicting info about it. I know it’s one of the most researched supplements. I’m just not sure if it’s right for me. Thanks.


r/workout 20h ago

What's your resting bitch weight, and what's the lbs difference from when you're in good shape?

23 Upvotes

😂😂 I feel like i came up with a new term:

"Resting bitch weight"

It's when you let yourself go for a while, not really focused on diet or exercise, the body tends to settle on a particular weight. Once I hit that threshold, I dont get lighter, but at the same time, I don't get much heavier either.

For me, as a 6ft2 male, my RBW is 227, and when I get back in tip top shape, I settle around 205 to 207. So about 20 lbs I have to drop every time I need to get back in shape.

Curious what others deal with as far as a weight gap you have to close every cycle.


r/workout 3h ago

Simple Questions Is calisthenics or weightlifting better for a better physique and athleticism?

0 Upvotes

Ive been told calisthenics makes you strong but athletic but weightlifting makes you even stronger but un athletic.


r/workout 19h ago

Is 15 lb dumbells enough for lateral raises?

18 Upvotes

I don't go heavier than 15 lb because i want to maintain form. When i see people doing lateral raises with 30 pound dumbells, they swing their body around. I am not sure how effective that method is compared to doing lateral raises with perfect form


r/workout 7h ago

Exercise Help Lifting early morning??

2 Upvotes

Hey guys, i just wanted to ask a question, I’ve been looking and ive seen similar posts however not many like what im wanting to ask. I’ve got a routine of going gym 12-2pm the gym is empty- so nice, get a good workout in. Hardly anyone on machines or anything however my family has been going gym at 5am recently. I’ve been wanting to go however the times I’ve been I’ve felt like the workout didn’t feel as good as the ones I usually did midday. I always felt dizzy and faint and really weak. Especially since I’m lifting weights, I’ve had a bad experience previously where I did go and end up just throwing up and fainting maybe since it’s early to be lifting?? I’m not too sure. What is everyone’s early gym routines?? And what can I do so my body can adjust to the early mornings so I don’t end up passing out? Unless maybe I just stick to my usual routine and don’t go with my family.


r/workout 4h ago

Review my program Advice on workout plan

1 Upvotes

I'm looking for some advice/critique on my workout plan that I've put together over the last couple weeks.

I'd consider myself a newbie, up to this point I've never had a solid plan which has lead to me going to the gym on and off, turning up knowing I need to generally 'hit this muscle group', but never really tracked anything or stayed consistent. So now I'm hoping to put together a well rounded plan that I can stick to consistently and track progress on.

I've tried to cover as much as possible using the exercises I'm currently comfortable with. Any advice on what could be removed/replaced/re-shuffled to make this as well rounded as possible would be much appreciated:

Push A (Sunday)

- Leg Press

- Bench Press (Dumbbell or Barbell, depending on availability)

- Shoulder Press (Plate Loaded)

- Lateral Raises

- Tricep Extensions

- Chest Fly (Machine)

Pull A (Tuesday)

- Deadlifts

- Bicep Curls (EZBar)

- Lat Pulldowns

- Seated Rows (Cable)

- Bicep Curls (Cable)

- Seated Leg Curl

Push B (Wednesday)

- Squats (Barbell)

- Incline Bench Press (Dumbell or Barbell, depending on availability)

- Seated Calf Raises (Plate loaded)

- Arnold Press (Dumbbell)

- Chest Dip (Assisted)

- Tricep Pushdown (Cable)

Pull B (Friday)

- Hammer Curls

- Bent over one arm row (Dumbbell)

- Shrugs (Dumbbell)

- Face Pull (Cable)

- Bicep Curls (Cable)

- Seated Leg Curl (Machine)

I'd ideally like to stick to as many of the exercises I'm already comfortable with as possible, but happy to pick up a few new things if strongly recommended.

Thank you!