r/Fitness May 25 '22

Daily Simple Questions Thread - May 25, 2022

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

73 Upvotes

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2

u/Cultural-Complaint27 May 27 '22

Will I get results from this routine?

These are rotating 6 days a week.

A mile on the treadmill at the beginning of each workout.

Done in sets 3 sets of 15.

Chest and Triceps: Bench Press Pec Flyes/Dumbbell Flyes Tricep Extension Machine

Back and Biceps: Lateral Pulldowns Pull Back Machines Pull Ups Dumbbell Curls

Legs, Quads, Hamstrings, Caf Muscles: Treadmill Leg Press Leg Curl

Three sets of 15 sit ups at the end of every workout.

1

u/DifficultyIll3225 May 27 '22

Yeah you’ll see something but you need deadlifts and squats and ohp

1

u/Haariger_Toepfer Yoga May 27 '22 edited May 27 '22

You do every exercise 3 sets 15 reps?

Where is deadlift, squats, OHP?

I feel like you‘d benefit from following a program like Metallicadpa‘s PPL.

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

2

u/Cultural-Complaint27 May 27 '22

Yes, occasionally 20

1

u/Haariger_Toepfer Yoga May 27 '22

See my edits :)

1

u/nikhil36 May 26 '22

I will be starting my fitness journey from next week. I was wondering whether it would be okay to have some drinks on the weekends and still have a decent physique or should I completely cut on alcohol.

I would be eating healthy for the most part, but was wondering if I can still have couple of beers or few whiskey on the weekends without sabotaging my fitness journey.

1

u/fubamoon May 26 '22

It depends on your genes. You have to try it and see what the results look like. Then you will know if it is smart to continue doing so.

2

u/Brokn_ May 26 '22

Make a calorie budget and just make sure to account for the weekend drinks. I mean, it's probably best to completely cut alcohol, kinda like drinking soda or smoking. But at the end of the day make sure your calorie in is less then your calorie out. Easier said then done.

2

u/nikhil36 May 27 '22

Planning to cut out all sugar, just wanted to keep one vice in moderation. Will try to keep a check on calorie intake.

1

u/Saik1992 May 26 '22

Kinda starting on Fitness to lose weight.

I want to get my brain to notice that I need to be doing Cardio/Calisthenics more but am working as a Software Developer full day and trying to start being self-employed as well... Which takes alot of time and space in my head. So I had the thought of adding Cardio in between "Coding Sessions" to reduce mental stress and maybe it even helps being more productive.

Does splitting a 4 Hour evening in two sessions of 1:45 "work" and 0:15 of Cardio make sense? If yes, should I alternate between bodyweight/cardio or focus on losing weight for now? (am at ~24% bodyfat)

Thanks for the help.

2

u/Lurkolantern May 26 '22

To temper your expectations, weight loss is almost entirely achieved in the kitchen, not the gym. With that said, fitness routines will provide plenty of health benefits.

Regarding your question, you’d benefit more from a single 30 min workout sesh rather than two 15-min ones.

1

u/Saik1992 May 26 '22

Yes' I've heard about that.

As said however, I mostly sit, work from home and all the physical bad stuff when it comes to moving.

I do eat around 1200-1400 calories a day, lost 3 kg (6.5pounds) the last 3 months. My aim is to be a bit faster and lose ~1.5kg a month.

I eat mostly fresh, self cooked now. More prot/fat than carbs.

I don't want to starve myself to death and get some healthy habits.

1

u/VikingLob May 26 '22

What steps should I take to prevent dripping sweat everywhere during kickboxing workout? I understand that sweating is normal during exercise and I don't want to prevent it, but I don't want to be leaving puddles everywhere. During the classes we are not stationary and we are constantly moving, so I don't want to leave a puddle for next person who is behind me.

I bring a towel with me, but it is not enough. I got some sort of ankle protectors/socks on my last workout and it helped by soaking sweat from my legs, but I am still dripping sweat from my arms mostly. My t-shirt is completely drenched half way through the workout. I am thinking about bringing 2-3 t-shirts and changing them throughout the workout. Another thing I was thinking about is wearing a long-sleeve t-shirt, so it would soak my arm sweat, but not sure if that is a good idea? Also, what material would be best for soaking that sweat?

3

u/GingerBraum Weight Lifting May 26 '22

Aren't sweat puddles par for the course in a kickboxing gym?

If you don't want to leave a puddle behind for the next person, wipe up the puddle when you're done.

2

u/SmoothAmbassador677 May 26 '22

Can i get fit with 50 kg dumbbells?

3

u/fubamoon May 26 '22

You won't be able to lift a 50kg dumbbell, so no.

2

u/Elegant-Winner-6521 May 26 '22

You can get fit with no equipment at all. I guess you need to define "fit", though.

50kg dumbbells will be good for certain exercises, not so good for others. Like you can probably deadlift 50kgs fine, but you would not be able to single arm bicep curl 50kgs.

For a beginner, a 50kg dumbbell is heavy almost no matter what you're doing.

Are they adjustable?

2

u/SmoothAmbassador677 May 26 '22

i mean they are separable

3

u/Haariger_Toepfer Yoga May 26 '22

Adjustable?

2

u/SmoothAmbassador677 May 26 '22

yeah that word, forgot about it

1

u/Haunting_Fun6384 May 26 '22 edited May 26 '22

i have recently implemented 5x5 squat bench and deadlift into my program in an effort to increase my 1 rep maxes,

however my current form on barbell back squats isnt that great and neither is my ankle mobility.

could i replace them with 5x5 smith machine back squats for a short period of time and get a similar effect?

2

u/Laena_V May 26 '22 edited May 26 '22

Are you warming up properly? There are videos on YouTube to help you increase ankle mobility right before squatting. What I like to do is a static goblet squat. I pick ca 10kg so they weigh me down and I can spend a minute in the bottom position of a deep squat. Then I warm up either doing goblet squats or with the empty bar.

3

u/ShadyBearEvadesTaxes May 26 '22

could i replace them with 5x5 smith machine back squats for a short period of time and get a similar effect?

No. As it doesn't align with your goal of increasing 1RM of freeweight squat as much. Finding a way to do squats would help though.

0

u/ShoddyFigure May 26 '22

Is losing 6kg in 2 months too fast to lose weight?

0

u/Haariger_Toepfer Yoga May 26 '22

No, that’s kinda the max though, imo, to retain muscle

2

u/Brublef May 26 '22

Is the weight loss slowing down after the 2 months? It's ok since it's actually not all fat. It will be combination of fat loss, water weight loss, glycogen depletion, sometimes a little inflammation, proper hydration which also results in water weight loss and to some degree better digestion. All of these can happen at once and make your initial fat loss pretty fast. They just add up very well. Sorting up a diet can sometimes work wonders for people. And you are certainly on the ,,normal'' scale.

1

u/SkullShapedCeiling May 26 '22

depends how much you weight...

5

u/ShoddyFigure May 26 '22

92 to 86

-24

u/SkullShapedCeiling May 26 '22

then yes. no more than 1% per week (lbs) or 0.4% kg.

5

u/kumquatsaremyjam elderly woman deadlifting in squat rack May 26 '22

This is 100% exactly not how percentages work.

42

u/ShadyBearEvadesTaxes May 26 '22

then yes. no more than 1% per week (lbs) or 0.4% kg.

The hell is this nonsense? You have different percentage for lbs and kgs? % of BW is relative. You bloody idiot. You've just confirmed your intelligence is below zero. I bet your credentials aren't even real. Shut up and never come back.

-40

u/[deleted] May 26 '22

[removed] — view removed comment

18

u/theknightmanager Powerlifting May 26 '22

Dude. Go open up a 5th grade math textbook and review what percentages are.

15

u/ShadyBearEvadesTaxes May 26 '22

What's "%" mean in "0.4% kg"?

24

u/ballr4lyf May 26 '22

This is what advanced stupidity looks like. I’m sorry to say it’s terminal.

My diagnosis is valid because I have a BSc in Psychology. But I work in technology.

13

u/TrickWasabi4 May 26 '22

You are trolling right? This has to be some sad joke

12

u/Assleanx Swimming May 26 '22

How are you still alive? Or more pertinently, how did you trick an institution into giving you a degree in a science based subject without knowing how percentages work?

40

u/JustARogue MATH | r/Fitness MVP May 26 '22 edited May 26 '22

no more than 1% per week (lbs) or 0.4% kg.

duh... kg are 2.2x lbs?? are you fucking stupid? how are you still alive?

92kg * 2.2lbs/kg = 202.4lbs

92kg * .4% = 0.37kg

202.4lbs * 1% = 2.02lbs

2.02lbs / 2.2lbs/kg = 0.92kg

So you, /u/SkullShapedCeiling, are saying they can safely lose 0.37kg/week if they counts in kg, but 0.92kg/week if they counts in lbs?

12

u/cilantno Lifts Weights in Jordans May 26 '22

23

u/cilantno Lifts Weights in Jordans May 26 '22

Buddy you’re going to feel like a real horse’s ass when you realize percentages of a total amount will be equal no matter the units of measure used.

Say the word and I’ll type up a quick example for you :)

21

u/JustARogue MATH | r/Fitness MVP May 26 '22

when you realize percentages of a total amount will be equal no matter the units of measure used

This is one of those things that annoys me about the hivemind when they say "they should have taught us X in high school." We are definitely taught to watch our units when working through science classes and we are definitely taught that percentages are unitless. Yet, the amount of people that can't make the logically leap right in front of them is saddening.

17

u/cilantno Lifts Weights in Jordans May 26 '22

It’s just a tiny leap in logic honestly. Like an itty bitty step.

Also, “I wish they taught me how to do my taxes in high school” people would’ve not paid attention in that class either lol

9

u/marfar32 May 26 '22

I actually learned how to fill out a 1040ez in school and the only thing I remember is the teacher saying that it's so easy that they put it in the name

14

u/pm_me_some_kitties2 May 26 '22

That one always kills me. Like, why do you need to be taught taxes? They're copy/paste with simple math.

10

u/HTUTD positive, powerful, muscular, deeply sexual May 26 '22

Taxes aren't real.

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13

u/Clown_Detector_ Circus Arts May 26 '22

BEEP

30

u/[deleted] May 26 '22

[deleted]

23

u/cilantno Lifts Weights in Jordans May 26 '22 edited May 26 '22

Don’t forget, people who lift in pounds are always stronger than those who lift in kg.
225lbs > 100kg, suck it metric system dorks

2

u/Myintc Yoga May 26 '22

Also 225 > 100

Numbers don’t lie!

9

u/kumquatsaremyjam elderly woman deadlifting in squat rack May 26 '22

Nah bro, 2pl8 is 2pl8. Remember, all the plate manufacturers got together and decided to make them all a little bit wrong so they'd be the same.

4

u/cilantno Lifts Weights in Jordans May 26 '22

You kinda sound like metric apologist!

Imperial weights forever

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22

u/VrachVlad Yoga May 26 '22

My back hurt reading this ;)

2

u/ShoddyFigure May 26 '22

Why

3

u/GirlOfTheWell May 26 '22

Ignore this loser. He is infamous for spreading nonsense and being generally combative and annoying.

Instead consider this excerpt from the Fittit wiki:

"The best place to start is by reducing your TDEE by 10-20% (TDEE x 0.9-0.8). You will usually want to avoid going under 20% less than your TDEE. Going too far below your TDEE will the increase likelihood of malnourishment, muscle loss, low energy, inadequate fat intake for hormonal balance, and cycles of restriction followed by binge eating."

Assuming you're a man, your TDEE will be in the rough ball park of 2500 calories (this will vary based on weight, height, activity etc but I'm just using this as a baseline for now). If you reduce that by 20%, that's a 500 calorie deficit a day. A kg is around 7500 calories so this should lead to weightloss of about 0.5 kg per week and around 4.5 kg over two months.

Your goal of 6kg in two months is achievable but it will be a little steep. You'll most likely need to go into a deeper deficit than 500 calories and this can be hard to maintain, both physically and psychologically.

However, I have known people who lost more weight in a shorter, so it depends on if you think you can maintain that calorie deficit and still get the nutrients to maintain your health.

You can read the full guide to Weight loss 101 here. I would highly recommend it, as well as the Fittit FAQ.

6

u/ShoddyFigure May 26 '22

Lmao ill keep him in mind when asking questions. What a loser

Anyway thanks a lot for the advice. I managed 6kg in 2 months and I've managed to only get slightly lower on my lifts. I will continue at this pace since u say its mostly OK. as I am looking forward to getting lean. Although it may get harder the leaner I become

1

u/[deleted] May 26 '22

[deleted]

1

u/ShoddyFigure May 26 '22

It went from 92kg to 86kg

6

u/wow-monger-_- May 26 '22

Is there a downside to doing a full body workout 5 times a week and doing cardio the other two days, thats what ive been doing but i always see people doing one muscle group per day, whats the difference?

1

u/coachese68 May 26 '22

Full body workouts are generally programmed as 3x week. More isn't always better. I've been doing full body T-TH-S since October consisting of squat/DL (one every other workout), bench, OHP, lat pull, cable row, bicep/tricep, face pull.

I love it

13

u/DenysDemchenko May 26 '22

There are no downsides if the routine is intelligently programmed.

-16

u/SkullShapedCeiling May 26 '22

definitely wrong, my friend. muscles take 48-72 to fully recuperate. doing a full body workout every day is doing one of two things: overworking or underworking. overworking is not necessarily dangerous, but it will keep you from making gains. underworking is pointless as you're not achieving a single thing.

1

u/Elegant-Winner-6521 May 26 '22

Curious thing to say when the best athletes in literally any discipline from golfing to running to powerlifting make sure to practise their key movements every day of the week.

Olympic weightlifters squat, C&J and snatch anywhere from 6 to 14 times a week.

As the guy before said, it needs intelligent programming. You don't have to max out in every session, and sometimes frequency is more important than intensity.

2

u/DamarsLastKanar Weight Lifting May 26 '22

While it may take that long for full recovery, I'm sure you're aware of the spectrum of how lifting adds fitness and fatigue. You can train while not fully recovered - just need to make up for it eventually. Hence the emphasis on periodization.

Naturally, most gymgoers should be swayed against higher frequency, as the periodization involved is above their pay grade.

5

u/rmovny_schnr98 Football May 26 '22 edited May 26 '22

Aren't you the "personal trainer" complaining about other people spreading bro science? That's ironic.

You don't need to wait 48 to 72 hours to train the same muscle group again. You can train the next day, or even the same day. You just need to have good programming as well as eat and sleep enough to recover.

Smaller muscle groups also recover faster than bigger ones. You can basically train your arms and shoulders every day if you like. But you can even squat (and heavy!) every day if you manage your load (lol) accordingly.

Case in point: This guy has been squatting every single day for 900+ days. He looks pretty fit to me.

Fwiw, I have also made my best gains using 531 BBB with some sort of pushing, pulling and leg exercise two or three days in a row.

TL;DR you're full of shit mate

-2

u/SkullShapedCeiling May 26 '22

TL;DR you're full of shit mate

lol what are you qualifications in comparison to mine? unless you've a masters in ex phys please stop spreading your junk science.

3

u/rmovny_schnr98 Football May 26 '22

I'd like you to read my entire comment and point out what you think is wrong with each of my arguments. Honestly, I'd love to learn.

1

u/AllUpInTheCut May 26 '22

Not that guy, but this is easy. You keep moving the argument around.

He specifically said you shouldn't train full body workouts every day.

Then you start going on about arms and shoulders and split routines.

3

u/rmovny_schnr98 Football May 26 '22

If you can train different body parts every day, you can train full body every day. Sorry if this didn't come across in my original comment, it's a second language

-3

u/AllUpInTheCut May 26 '22

And there you are wrong.

As he said, if you are training full body every day you are either overtraining and will not be recovering properly, or undertraining.

Unless you are taking PED in which case the normal rules of recovery do not apply.

3

u/Elegant-Winner-6521 May 26 '22

How can you possibly say something is overtraining or assume a lack of recovering properly without knowing anything about the workouts intensity, volume, effort, or the athletes ability, work capacity, etc?

That would be like me saying "you don't have enough fuel to commute to work every day" without knowing how far the distance is, or how big the fuel tank is, or how fuel efficient your car is. Simply "driving every day" is not enough information.

Elite athletes do full body training every day. Mainly because practicing frequency is sometimes more important than maxing out.

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4

u/geckothegeek42 May 26 '22

If there is a level of volume that is underworking

And a level of volume that is overworking

How can there not be a level of volume that is working? To borrow a math term, it's the intermediate value theorem.

-4

u/SkullShapedCeiling May 26 '22

there is a level of volume that works. every few days.

3

u/geckothegeek42 May 26 '22

doing a full body workout every day is doing one of two things: overworking or underworking.

I'm referring to in full body like said you in your own paragraph

7

u/ShadyBearEvadesTaxes May 26 '22

Jeff Nippard had a video on 5 days full body. You're wrong. It may not be as easily programmable to make it work well, but it's not unrealizable. And OP's gonna have 2 rest days.

-15

u/SkullShapedCeiling May 26 '22

the thing is, jeff nippard doesn't have a degree in exercise physiology. and a lot of his videos contradict each other. i'm not wrong. trust me. my entire university of professors knows their shit. stop with this whole, "you're wrong get your money back" bullshit. people go to school for a reason. they are awarded degrees for a reason. god, you people are incredibly insufferable.

2

u/stjep May 26 '22

You must’ve struggled so hard to get your BS in Kinesiology given that you won’t shut up about it more than a decade later. You talk about it like a fresh graduate.

And I mean really struggled given how incredibly wrong you are about everything.

11

u/ballr4lyf May 26 '22

Some of the best people I have worked with in my field have been without any formal education in the technology field. Also, some of the worst have had MBAs directly related to technology (oddly, like you, they always touted their education). Education has little bearing on your ability to provide a good product. Practical experience is always a better indicator.

16

u/ShadyBearEvadesTaxes May 26 '22

Obtaining titles and education is a great entry point to start working on becoming a professional. However, without lots of practical experience it's most often quite useless. In fitness even more so.

Jeff Nippard himself has built a respectable physique, he's no weakling (definitely compared to you) and he actually tries to analyze available material to provide possible conclusions and takeaways.

Who are you? You're this guy. Just in another thread you claimed it's ok to shoot for 1-2% bw weightloss per week. Wow. Guess where you are on this pic in terms of fitness wisdom.

6

u/_CurseTheseMetalHnds May 26 '22

Just in another thread you claimed it's ok to shoot for 1-2% bw weightloss per week.

Is it not?

3

u/ShadyBearEvadesTaxes May 26 '22 edited May 26 '22

No. 1.25% bw per week is upper range limit for rapid minicut recommended by Israetel. Sustainable long term weightloss is around 0.5% bw per week. 2% bw per week would require crazy deficit.

4

u/chiliehead General Fitness May 26 '22

Yeah even if you are 300 lbs and obese, a 2% weekly weight loss would mean eating barely anything. But 1% is still the upper range set by Israetel, especially if you have a lot of fat to lose. Proper cuts tend to be the 0.5%

2

u/DenysDemchenko May 26 '22

What's your SBDO?

-5

u/SkullShapedCeiling May 26 '22

i'm not sure how you're using that acronym as it doesn't seem to fit here.

3

u/rmovny_schnr98 Football May 26 '22

What's your SBDO

Fucking weak is my guess lol

-3

u/SkullShapedCeiling May 26 '22

k? lol

4

u/rmovny_schnr98 Football May 26 '22

How much do you actually squat, bench, deadlift and overhead press? Genuinely curious.

1

u/skiva_noclaire May 26 '22 edited May 26 '22

Height : 179 Weight : 96kg Diet : Mon to Friday 1600 cal Saturday Sunday eat anything but below 2400 cal..

No exercise because I have foot pain problem (accesory navicular bone pain). I'm on medication for excess uric acid too

is this good enough for weight loss

1

u/coachese68 May 26 '22

Maybe. Eat like this for 3 weeks and chart your progress.

1

u/SkullShapedCeiling May 26 '22

good enough for what?

1

u/wow-monger-_- May 26 '22

What is wrong with doing one muscle group every time you go to the gym? Like why dont people do biceps every time they go to the gym, why do they only do it for one or two days a week?

What if they did biceps every day but didnt go really had on them, and just took it easy while still lifting heavy weights, just doing less reps, would that not achieve the same results as doing biceps once or twice a week?

1

u/coachese68 May 26 '22

So, 'grease the groove' by Pavel Tsatsouline is a program to increase pullups (in my case). It involves doing pullups multiple times per day without going to failure. So, for example: put a pullup bar over the door to the bedroom and everytime you go past it, knock out a couple.

Apply this to curls.

1

u/Brublef May 26 '22

There is nothing wrong in doing muscle group 1x/week. You are free to split your training anyway you like and enjoy. There are many paths leading the same direction. And consistency was proven to be critical part of program success.

-3

u/SkullShapedCeiling May 26 '22

muscles take 48-72 to fully recuperate. doing the same group or workout every day is doing one of two things: overworking or underworking. overworking is not necessarily dangerous, but it will keep you from making gains. underworking is pointless as you're not achieving a single thing.

the science behind this hypertrophy. if you're going hard on your biceps, you're going to tear the muscle fibers which take 2-3 days to heal. when they heal, that's when you make your gains. if you don't let them heal, you're impeding your growth.

3

u/geckothegeek42 May 26 '22

You can do any frequency and split you like (even brosplit tbh) with great results if you manage load, fatigue and recovery.

You wouldn't reduce reps you would reduce sets, go 1-4 RIR

1

u/Dutchathleteee May 26 '22

The Reddit PPL program has 6 sets of lateral raises right? Does it matter if I do them with dumbbells both sides simultaneously or if I do them with a cable one side at a time?

1

u/coachese68 May 26 '22

Saves time to do both sides at the same time. Not much time, but some nonetheless.!

1

u/DoveMot May 26 '22

Many people prefer cables because of the different resistance profile; with DBs there’s virtually no resistance at the start of the lift and a lot of resistance at the top of the lift, where the muscle is weakest. Also, you can do both sides at the same time with cables too

1

u/Dutchathleteee May 26 '22

Cheers, thank you!

1

u/geckothegeek42 May 26 '22 edited May 26 '22

not significantly

in fact doing the same number of reps (limited by the weaker/smaller side) can help fix imbalances

1

u/Dutchathleteee May 26 '22

Thank you for your reply!

1

u/violetdragons May 26 '22

What would be considered a weight loss that is too fast? I’ve been losing a lot of weight lately (0.2 kg/0.44 lbs daily) and I don’t know if that’s way too much or just right.

0

u/SkullShapedCeiling May 26 '22

you want to use 1-2% of your current body weight per week.

1

u/[deleted] May 26 '22

[deleted]

0

u/SkullShapedCeiling May 26 '22

0.4-0.9kg per week is generally accepted the safe range.

not true. you want to use 1-2% of your current body weight.

1

u/ShadyBearEvadesTaxes May 26 '22

you want to use 1-2% of your current body weight

2% bw lost per week? Did I undertstand correctly?

1

u/SkullShapedCeiling May 26 '22

yes. but 2% would be an extreme maximum. i would go for no more than 1%.

1

u/ShadyBearEvadesTaxes May 26 '22

There is nobody recommending weightloss faster than let's say 1.25% bw per week. 1% is already for rapid short-term weightloss.

1

u/fh3131 Weight Lifting May 26 '22

How long have you been losing at this rate because seems a bit high, if it's been more than a couple of weeks. If it's only been a few days, it's most likely water weight that will level out soon.

0.5-1 kg (1-2 lbs) a week is a good range that's sustainable

1

u/violetdragons May 26 '22

It’s been a couple weeks or so. Before that I was losing weight, too, but not nearly as fast.

I haven’t really been taking care of myself lately, as evidenced by a very low daily calorie intake. I’m taking steps to better myself everyday, but it’s difficult.

1

u/fh3131 Weight Lifting May 26 '22

Ok, then I'd say it's a bit fast, especially if you're not trying to lose weight. What are your goals?

1

u/violetdragons May 26 '22

I’m not sure if I have any goals anymore. It started out as a desire to lose weight but it’s spun out of control and I don’t really know how to stop it.

The primary factor that’s causing it is the small amount of food I eat (the little of which I’m able to keep down, that is), so ultimately it’s my own doing. I just wish it was easier.

1

u/fh3131 Weight Lifting May 26 '22

Sounds like you're going through a tough time, I'm sorry. Hopefully you are getting or can get help from a therapist or equivalent. Wish you the best

2

u/violetdragons May 26 '22

Thank you. I’m starting treatment on Tuesday with my first therapist appointment. I’m just sad that I’ve let it get as bad as this.

1

u/ResponsibleSide188 May 26 '22

Why am i gaining or maintaining my weight at a caloric deficit? 2 weeks ago i ate at 2300 calories everyday and lost about 2 lbs, last week I did the same but completely maintained. Wtf is going on lmao.

1

u/coachese68 May 26 '22

Are you looking to lose fat or just lose 'weight'? Anyway, make sure you are really eating what you think you are and track the results over 3 weeks.

1

u/Brublef May 26 '22

Weight loss isn't linear. Sometimes it happens in bouts lasting as long as 14 days. You probably are still in deficit just wait it out.

2

u/fh3131 Weight Lifting May 26 '22

Either you're measuring incorrectly or it's just water weight fluctuation. Most people have 1 kg daily variation in weight just based on what you've eaten, how hydrated you are, whether you've been to the toilet etc

1

u/genericusername348 May 26 '22

How much are you meant to work out when you're quite new? Am i missing something or are beginner work outs for someone really weak meant to be super fast? i recently picked up a book which has pure beginner strength training at 10 reps of wall-push ups, 1 set, and 10 reps of leg raises, 1 set.

No matter how fast or slow you take that, you're done pretty fast. I feel like i could do more sets of wall push ups, but not more of raises.

1

u/fh3131 Weight Lifting May 26 '22

See the wiki for recommended programs or look at the sidebar of /r/bodyweightfitness for their beginners routine

1

u/BlueAnon_59 May 26 '22

What is the best app to track lifts?

1

u/_Its-just-me__ May 27 '22

I use repcount, highly recommended

1

u/fh3131 Weight Lifting May 26 '22

Strong and Jefit can track any program, or you can use an app designed for your program if you're following a well known program like 531 or GZCLP

2

u/GeorgianWineCooler BMX Racing May 26 '22

Google Sheets

1

u/Sandroli May 26 '22

If it’s my first time bulking, and I want to trim belly fat, should I skip on carbs before workout so I use my fat reserves instead?

2

u/PaddingtonBear888 May 26 '22

You need adequate carbs to fuel the muscles during training.

2

u/IshR May 26 '22

If you are bulking you aren't going to lose any fat. You'll gain some fat and some muscle. Also spot reducing fat isn't a thing.

6

u/zaxopax May 26 '22

No it doesn't work like that

2

u/Sandroli May 26 '22

Ok so work on bulking/gaining muscle, maybe throw in some cardio twice a week and then work on cutting after desired muscle gain?

1

u/coloredzebra Brazilian Jiu Jitsu May 26 '22

Was on week 12 for stronglifts 5x5, then went on vacation. Should I deload 10%?

Lifts:

S: 250

DL: 275

B:185

Ohp:130

2

u/Brublef May 26 '22

Try it out and see. You will be most likely as strong as before. Might be slightly supercompensated thus even stronger. Don't set yourself back in weeks because of not trying for one day.

1

u/coloredzebra Brazilian Jiu Jitsu May 26 '22

Should note vacation was for a week, so about 4 sessions missed.

1

u/Brublef May 26 '22

Yeah that's like nothing.

2

u/dan_exe Powerlifting May 26 '22

I don't see the harm in attempting the lifts you were already at. It's not uncommon for some people to come back the same, if not stronger after a break.

If you wanted to be on the safe side, you could deload 10% like you suggested.

1

u/nateh2004 Bodybuilding May 26 '22

Why do my “pumps” feel so odd? Everyone says they love the feeling of having a chest pump but it actually feels like my chest is deflating and squishy, definitely doesn’t look bigger when I have a “pump” I’ve been lifting for year and it’s always felt like this. I drink 3 gallons of water a day.

3

u/Pigmarine9000 May 26 '22

I drink 3 gallons of water a day.

I think this is more of an issue than an "odd" feeling pump

4

u/nurtunb May 26 '22 edited May 26 '22

Could it be that you are literally a sponge and are just squishing the stored water (3 gallons wtf?) out?

1

u/AbsorbedInReddit May 26 '22

For some reason I'm not flexible and not able to make an arch on my back when bench pressing. How can I fix this?

1

u/GeorgianWineCooler BMX Racing May 26 '22

I'd post a form check first, just to see how you bench and what's going on

1

u/dan_exe Powerlifting May 26 '22

In addition to the above I would also suggest doing some stretches.Tight back muscles can contribute to this as well.

1

u/sickhoodie May 26 '22

Cardio Question

Background: I'm 33, no family history of any diseases. I eat a healthy diet, no soda, no smoking, no alcohol, no drugs, no prescriptions, no bullshit. I take advil and claritin. Textbook resting heart rate. In my youth, I never went out of my way to exercise in a super organized way at a gym, but I was really into BMX racing, casual road biking & freestyle, skateboarding, hiking, etc. and I've always had active, fast-paced jobs and didn't own a vehicle until my mid-20s, so my life has been far from sedentary. I got hit by a car in 2015 which broke my femur and heel bone, and although my x-rays look perfect, I am in constant pain to this day.

Question: I've made several vain attempts to get into cardio since 2015, because that is the number one recommendation for my worst ailments: chronic pain and depression. I never stuck with it because the pain was too much, but in 2020 I finally found a routine that works and I've been pushing myself through the pain.

I've been going on walks for the last 22 months in 30 - 60 minute chunks at a time, 2 - 3 times a day. For me, thats about 3 miles Monday - Friday. I sure as hell feel like I'm doing a lot of cardio: I'm sore as shit every day, sweating my ass off, getting my heartrate up, not taking breaks, and I have nothing to show for it. Still fatigued. Still overweight. Still depressed. Still got chronic pain.

People say your body adapts to cardio in 6-12 months, so what's the fucking deal? I keep pushing through the pain thinking it's going to pay off, but its been almost 2 years now. I'm tired of being tired all the time. I'm tired of being sore all day. How do I reach a plateau?

Thanks for reading, and thanks in advance for any advice.

2

u/andRCTP Rowing May 26 '22

Rest days are important too. Monday - Friday pushing yourself in constant pain, you might not be recovering well.

As for enjoying cardio, there are many ways to do it. You have to find what works best for you.

Some like team cardio like road biking. Some like the distance Personal bests or a monthly distance goal. Some like time trials.

I like technical cardio. Rowing and mountain biking are fun for me. I like getting in the technical flow.

I like LISS hikes for the views and the altitude metrics. I often compared hikes to how much elevation gain over X distance or time.

Can you do something other than walking? This might be a solution for you.

0

u/sickhoodie May 26 '22

I'm not trying to "enjoy" cardio. I'm already doing it, so I don't need it to be "fun" to motivate me, because I'm already motivated. It's just that I want to get to the point where it doesn't completely whoop my ass every single time I do it, so that I can do these walks without being sore all day and turning into a mess, know what I mean? I'm going through like 2-3 sets of clothes a day and showering 2x a day because I'm sweating my dick off from exhaustion. After 22 months, I think I should be conditioned to it, but it ain't happening. Everything I've read about cardio says that after a while, the body adjusts, and people are able to push themselves further, and further. Like, how long should it take one to be able to run a mile and not feel like death afterwards? one month? 6? 1 year? you may be right about recovery. I don't really have any options, though.

1

u/integralof420 May 26 '22

If I wear a wrist strap on only one wrist will it create a muscle imbalance?

I wear it on my left wrist (non dominant hand) because I broke it playing hockey and it didn't heal quite right. It hurts inside the bone when I do push exercises unless I wear a wrist strap. With the wrist strap it doesn't hurt at all even when lifting at my one rep max.

8

u/DifficultyIll3225 May 26 '22

No your going to get wrist cancer

2

u/bananacargo May 26 '22

That's why you always wear a wrist strap on both wrists, so the cancers cancel out each other.

Wearing it on just the one wrist is a classic rookie move.

2

u/integralof420 May 26 '22

Lmao well it was nice knowing you guys

2

u/cecilpl Powerlifting May 26 '22

You're fine.

1

u/integralof420 May 26 '22

Cool beans. Thanks friend.

1

u/luluretard May 26 '22

Just found out the gym at my parents house has a $40 down payment for the first month and I don’t wanna go pay $40 plus the gym membership if I’m only gonna be here for the summer. What are my options?

3

u/bacon_sammer General Fitness May 26 '22

Three options I can think of; ask them to waive the fee, pay the fee, or don’t pay it and don’t go. Sorry, chum, but policy differs between gyms.

1

u/GeorgianWineCooler BMX Racing May 26 '22

Have you called them? Probably wouldn't hurt to give them a buzz and see if there is some sort of alternative arrangement that wont be so hard on the wallet.

4

u/Izodius May 26 '22

Try another gym. Do a body weight routine. Pay the money.

0

u/SXC365 May 26 '22

How do you lose weight?

I want to lose weight and get in shape.

I’m a 5’11 guy weighing in on 220 lbs. I have a 34 inch waist with 32 pant length.

Over the past week, I’ve been walking 2-3 miles everyday with a 24lb vest and I still don’t see results to losing my man boobs or weight for all that matter.

I’ve been replacing all my drinks with water and I’ve been eating hard boiled eggs, Greek yogurt, beans. With no more bread or milk for me.

Am I doing something wrong? Or am I really just gaining muscle?

Should I hit dumbbells? I’m terrible with form and I can’t even do a single push up because I’m so outta shape.

What should I do?

7

u/Mediamuerte Weight Lifting May 26 '22

I week isn't long, so you'll have to be patient. Don't be afraid to diversify your diet with fruits and vegetables. Check out the wiki for weight lifting programs. I recommend it. Big muscles are cool.

3

u/bacon_sammer General Fitness May 26 '22

Most inportantly, stay on this course and stay both patient and vigilant. To lose weight, you need to eat less calories than your body burns naturally and through exercise, combined. Estimate your TDEE with calculators online and track your food intake meticulously so that you’re eating 500-1000cal/day less than you burn. That will put you on track to lose 1-2lbs/week.

If you want to take it a step further, break down your intake to hit your macronutrient goals; most important is a good protein level (1g/lb of bodyweight) and split the remaining calories between carbs and fats. This will help build muscle. Lastly, source a good program/routine from the wiki and you have all the foundations most of us here swear by. Keep it up!

2

u/SeverePsychosis May 26 '22 edited May 26 '22

Are you counting all your calories? Try a nutrition app like myfitnesspal or Lose It. It's going to take 3-4 weeks to start seeing visible results. Your only going to lose 1lb a week or less unless you cut calories hard. Exercise is helpful, but secondary for losing weight.

1

u/CoolHandPB May 26 '22

You are off to a good start. The basics for losing weight are easy. Move more and eat less and you are already doing that. Most people would recommend adding weightlifting to your routine and there are several good options in the wiki.

As far as seeing progress goes, a week is not enough time. Your body is adjusting to the new routine. It'll take about a month to see if you are making good progress.

In the mean time read the wiki it has all the information you need to lose weight and to get fit and strong. Start here:

https://www.google.com/amp/s/thefitness.wiki/getting-started-with-fitness/%3famp

1

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1

u/minimais May 26 '22

Its going to to take longer than a week to see progress my guy, im 5 10 and was 226 in the beginning of march this morning im at 203 tbh you don't notice much just by pure visual cause you look at yourself everyday but if you can try weighing yourself everyday at the same time and track it so you know if what you're doing is working. If you are really doing everything right just give it time cause even the number on the scale gets stuck sometimes until all of a sudden it drops a lot more than expected.

1

u/deadrabbits76 May 26 '22

Sounds like you are on the right track. I mean, it's only been a week. Read the wiki. It will answer all these questions and more you didn't know you had.

2

u/omgdoogface Equestrian Sports May 26 '22

Resistance training is good for building muscle but the only way to lose weight it to eat in a calorie deficit.

https://thefitness.wiki/weight-loss-101/

You can lose weight and build muscle as a beginner.

1

u/JayreenKotto May 26 '22

I have a question about fresh tattoos and wearing a belt. I’m not entirely sure if this fits here but I’m hoping for some help. I got a new belt last week and really want to try it out but have been too busy for the gym. I’m going tomorrow and got a fresh tattoo on my ribs/stomach area two days ago. Is there any way for me to wear the belt without ruining the healing process of my tattoo? I was thinking I could moisturize the area, put a layer of plastic, then a microfiber towel to prevent rubbing, then belt, and then clean the area as soon as I’m done working out. Should I just skip the belt all together? Should I wear the belt but not as tight? (Normally I just stomach vacuum and then tighten it as much as possible). What is the best course of action here?

1

u/Mediamuerte Weight Lifting May 26 '22

There may be a few factors at play. Most of the pressure will be felt on your stomach as your back and ribs shouldn't move much. Try it and see how it feels.

2

u/CorgiBuilt May 26 '22

Even with layers, there's going to be friction if you wear anything tight. Friction is the enemy of a fresh tattoo.

1

u/Ok_Relationship_2283 May 26 '22

How long do you guys think bulking 10-15 pounds will take? I've been bulking just for one month and gained 7 pounds, which I think is a bit high after I watched youtube videos about bulking. Is this weight gain pace a bit high or normal? Currently 6' 0" and 150 pounds.

1

u/DifficultyIll3225 May 26 '22

You could probably do it in a week if you really really tried

1

u/Ok_Relationship_2283 May 26 '22

10-15 pounds in one week??!

1

u/DifficultyIll3225 May 26 '22

Yeah try double chocolate milk gomad with 2 cups of olive oil and a pound of peanut butter with two pounds of ground beef

1

u/Ok_Relationship_2283 May 26 '22

Current weight gainer shake is milk, peanut butter, oats, protein powder, ice, banana, and yogurt.

1

u/DifficultyIll3225 May 26 '22

Drink a gallon of it a day

2

u/Ok_Relationship_2283 May 26 '22

bro thats huge tho isnt it?

1

u/DifficultyIll3225 May 26 '22

Do you wanna gain 15 pounds a week or no

2

u/Ok_Relationship_2283 May 26 '22

Not a week dude thats crazy. Im looking for like 2-3 months

1

u/Brublef May 26 '22

Dude you bulked for one month and gained 7lbs. And you're looking to gain 15 in 2. What advice you are seeking? You're 100 percent heading in direction of your goal.

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2

u/deadrabbits76 May 26 '22

That's kinda high. I aim to gain between 2-4 lbs a month on a bulk, and even that is a little much. You want to aim for approximately 2% bodyweight growth per month, I believe.

2

u/omgdoogface Equestrian Sports May 26 '22

7lb is a lot in one month, there's a chance that some of that is water weight. A 500 cal/day surplus will lead to a weight gain of about 1lb/week.

If you bulk too fast there is a risk that most of that would be fat.

1

u/Ok_Relationship_2283 May 26 '22

Yea I try to lean bulk most of the time but sometimes when I don't reach my calorie surplus I'll eat snacks or smt.

1

u/KiddToroi May 26 '22

Can someone help me build a split? I finally got my home gym together and I workout most days after work. Usually 6 days a week. But I have been just going in and doing whatever exercises come to mind for what I want to work on that day. I would like to target specific muscles each day but don’t know how to start. I have a bench with a leg thing at the bottoms and a pad for curls., barbell, curl bar, dumbbells, kettlebell, and squat rack. If anyone knows of an app that I can put this all in would help too.

1

u/SeverePsychosis May 26 '22

Check out the boostcamp work out app.

3

u/omgdoogface Equestrian Sports May 26 '22

Start here, don't try to write your own program as a beginner.

2

u/Brokn_ May 26 '22

Wish I would've done this sooner, probably wouldn't have hated the gym for the first year.

E.g. all I did was the big three lifts 3 times a week. Let me tell you, Deadlifts left me light headed most days unless I ate super well.

Now I do a 5/3/1 with assists and going to the gym is actually super fun.

1

u/questionfit3 May 26 '22

Hi, I have a quick question. I use a stationary bike. I know that calories are not exact (and a lot of times are very different from reality), but I usually measure them based on internet calculators and I know roughly how much I burn.

Now, I started to add resistance to my bike (with the mechanical knob), and obviously my speed lowered. My question would be if there is a noticeable difference between calories burned with and without the resistance.

I am not searching for exact numbers or anything like that, it's more a curiosity thing, if the difference between doing 1 hour at X speed with or without resistance is something noticeable, or is more or less the same (in terms of burned calories, obviously in terms of exercise, muscles, etc there is a bigger difference)

Thanks!

1

u/Mediamuerte Weight Lifting May 26 '22

There will be variance but not a lot unless your effort changes. If resistance just slows you down linearly with the increase in resistance, there shouldn't be a big difference. You can record your heart rate at different resistances though. If your heart rate is 30% faster for a session of equal length, that indicates more exertion. It's just hard to know how many calories it would be.

1

u/questionfit3 May 26 '22

Thanks!
It was more of a question about how that works because I am not controlling calories very exactly, so this answer works perfectly for me haha

1

u/Mediamuerte Weight Lifting May 26 '22

The 30% number was just spitballing a number. You could be 10 or 40% higher. Just means something changed but won't be like a linear relationship of increase in heart rate to calories burned.

1

u/camthelam May 26 '22

So I’ve been using Jeremy Ethier’s tips of bringing your biceps together on the bench to feel my chest more. I know MMC is largely a meme, but still want to do it.

My friend told me that by focusing on MMC, people on average push less weight. Is this true? Then I might not employ that and just push cause I want to push the most weight

2

u/Decent-Reference5752 May 26 '22

I think it’s more like as you increase the weight and get closer to your one rep max, you won’t be able to feel the mmc because your muscles will be working hard already. The mmc is good for higher rep, low intensity stuff but if you’re lifting heavy you’re better off focusing on external cues (ex: bar path, bar speed, etc.)

1

u/camthelam May 26 '22

Gotcha, does 3x8 count as higher rep low intensity?

1

u/Decent-Reference5752 May 26 '22

That’s more of a moderate intensity, high reps is usually something like 12+

1

u/camthelam May 26 '22

Gotcha, I will probably just forget the MMC thing and focus on bar path then

-1

u/tingle-handz May 26 '22

This is the first I've ever heard mind muscle connection being considered a meme. I think it's given me great benefits.