Relampago. Posted May 6, 2022 Posted May 6, 2022 10 hours ago, khalyan said: I weighed in at 190lbs this week I've put on 5lbs in the last few months and over 20lbs since I started working out last February. That’s amazing sis Just in time for summer too!
Mr. Duff Posted May 6, 2022 Posted May 6, 2022 6 hours ago, Relampago. said: My gym has a machine that lets you do it for free. Who knows if it’s the most accurate, but a lot of body fat measurement tests vary in accuracy anyways— even the professionally done ones. So I just use the same machine so I know I’m making progress in some regard since my body fat is going down over time while measuring on the same machine (started at 21% about a year ago, down to 14%). If you wanna increase muscle mass, you’ll definitely wanna pack on the proteins and healthy fats (nuts, nut butters, high quality oils like olive or coconut, avocados, etc). You’ll need a caloric surplus (eating more calories than you’re burning) which will depend on your activity level and height/weight. You’ll definitely increase in size and become less defined so your stomach will get thicker, but you can always cut down on your calories to burn that off later on. This initial bulk will be super helpful in gaining strength and building the foundation to get more muscle, so it’s worth it in the end. The best way to do it *is* to calculate your needed macros/accounting for your fitness goals and measuring out your food which can be tedious, but it’s the most efficient and controlled way to make it happen. An app I liked to use starting out was Strongr Fastr since it generates meal plan ideas for you based on your macros and preferences. If possible though, contacting a dietician (NOT a nutritionist) would be the safest way to monitor your diet and keep you targeting your goals. If you don’t feel like doing any of this though, you can always just do it the old fashioned way and listen to your body. Eat a little more than you normally would when you’re satisfied. Don’t let yourself get too hungry, and if you do, don’t worry, just eat a little more when you can. But most importantly! Please don’t try to “dirty bulk” while eating tons of fast food/other unhealthy foods to gain weight quickly. Not only is it bad for you and your organs, but excessive and sudden intake of unhealthy foods can create inflammation and fat cells that will always be predisposed to storing more fats for longer, which will make your eventual cut far more difficult to do cause the fat won’t want to go away/will always come back easier. Good luck on your fitness journey sis! You got this! This is so helpful - I was trying to make sure I don't eat too much but now it makes sense to "bulk up" first to gain strength and then cut down later when building and maintaining muscle. Thanks so much! Appreciate all the inputs you've given. Never thought working out is so much fun (and very boosting of confidence)!
ATRL Moderator khalyan Posted May 7, 2022 ATRL Moderator Posted May 7, 2022 23 hours ago, Relampago. said: That’s amazing sis Just in time for summer too! Thank you I'm going to start cutting on May 22, hoping to be snatched by my birthday at the end of July!
ATRL Moderator Ampersand13 Posted May 7, 2022 ATRL Moderator Posted May 7, 2022 4 hours ago, khalyan said: Thank you I'm going to start cutting on May 22, hoping to be snatched by my birthday at the end of July! Le slé Currently at 190 but with way too much fat for my liking, been trying to cut for a couple months now to very little avail
ATRL Moderator khalyan Posted May 7, 2022 ATRL Moderator Posted May 7, 2022 2 hours ago, Ampersand13 said: Le slé Currently at 190 but with way too much fat for my liking, been trying to cut for a couple months now to very little avail Meal prep and stairs are the best thing to happen to me when trying to cut! I meal prep for 3 days at a time because I can’t eat the same thing longer than that. And stairs are the best cardio for me because it’s quick and doesn’t feel the worst on my knee.
AlanRickman1946 Posted May 9, 2022 Posted May 9, 2022 Why is it that when I exercise at night I wake up early the following morning?
Cesar Posted May 10, 2022 Author Posted May 10, 2022 the way i effortlessly been going to the gym 5-6 times a week with no problem, im too far gone
Mr. Duff Posted May 10, 2022 Posted May 10, 2022 7 hours ago, AlanRickman1946 said: Why is it that when I exercise at night I wake up early the following morning? This, same. I feel like I have a lot more energy the day after I had an intense workout. It's like I want to workout again but recovery is needed.
AlanRickman1946 Posted May 10, 2022 Posted May 10, 2022 (edited) On 5/10/2022 at 1:15 PM, Caesar said: the way i effortlessly been going to the gym 5-6 times a week with no problem, im too far gone Wow maybe you have reached the point of anticipating the endorphin rush. Edited May 11, 2022 by AlanRickman1946
AlanRickman1946 Posted May 11, 2022 Posted May 11, 2022 How long does it take you guys to complete 10km walk/run ? 10km=6.214miles
ATRL Moderator Ampersand13 Posted May 11, 2022 ATRL Moderator Posted May 11, 2022 5 hours ago, AlanRickman1946 said: How long does it take you guys to complete 10km walk/run ? 10km=6.214miles The longest walks I've been going on are around 4.25 miles and I typically average a 17 minute walking pace or somewhere around there I think I need to be going faster though. I used to be able to run that distance at like a 7:45 pace but whew my running career is dead and gone I fear
AlanRickman1946 Posted May 12, 2022 Posted May 12, 2022 10 hours ago, Ampersand13 said: The longest walks I've been going on are around 4.25 miles and I typically average a 17 minute walking pace or somewhere around there I think I need to be going faster though. I used to be able to run that distance at like a 7:45 pace but whew my running career is dead and gone I fear 17 minutes per mile? What does 7:45 mean?
ATRL Moderator Ampersand13 Posted May 12, 2022 ATRL Moderator Posted May 12, 2022 6 hours ago, AlanRickman1946 said: 17 minutes per mile? What does 7:45 mean? Walking 17 minutes per mile, I used to be able to run that distance at a 7 minutes and 45 second pace
AlanRickman1946 Posted May 12, 2022 Posted May 12, 2022 30 minutes ago, Ampersand13 said: Walking 17 minutes per mile, I used to be able to run that distance at a 7 minutes and 45 second pace Oh thank you for the explanation.
ATRL Moderator Ampersand13 Posted May 12, 2022 ATRL Moderator Posted May 12, 2022 32 minutes ago, AlanRickman1946 said: Oh thank you for the explanation. Yeah of course!
AlanRickman1946 Posted May 12, 2022 Posted May 12, 2022 51 minutes ago, Ampersand13 said: Yeah of course! Are you male or female?
Bloodflowers. Posted May 27, 2022 Posted May 27, 2022 My right elbow hurts a little bit, I must have been doing something wrong when lifting weights incorrectly
ATRL Moderator Ampersand13 Posted June 2, 2022 ATRL Moderator Posted June 2, 2022 Anyone have any experience with l-glutamine? I've been reading up on it and it sounds like a solid supplement.
LightningPH Posted June 2, 2022 Posted June 2, 2022 Can anyone here recommend a guide, visual, or YouTube channels on proper forms? Right now, I'm having troubles with bent-over rows. I'm currently using a 3 kg dumbbell for each arm. Sometimes, I think I'm doing it right but other times I feel like my lower back is aching. I also don't have any big mirrors where I can check my form, so any tips would be helpful. Thank you!
Bubble Tea Posted June 3, 2022 Posted June 3, 2022 I've been kinda getting into running again lately - just a bit. I used to run a lot but really grew to hate it, however it's quite fun. I do short runs on treadmills but if I was going to truly go for "a run" then it would need to be outside.
AlanRickman1946 Posted June 3, 2022 Posted June 3, 2022 20 minutes ago, Tropical said: I've been kinda getting into running again lately - just a bit. I used to run a lot but really grew to hate it, however it's quite fun. I do short runs on treadmills but if I was going to truly go for "a run" then it would need to be outside. How many km/miles do you do?
Bubble Tea Posted June 3, 2022 Posted June 3, 2022 1 hour ago, AlanRickman1946 said: How many km/miles do you do? Probably like 10km (6.2miles) for an outdoor run, often just 1-2 km on a treadmill as a warm-up or cool-down kinda thing. I just can't do long runs on a treadmill I'm too focused on feeling tired / out of breath / waiting to hit my desired kms. Outdoors I zone out and enjoy the scenery. I'm not a serious or super fit runner so don't judge me.
Guest Posted June 4, 2022 Posted June 4, 2022 (edited) Any tips on losing weight? I'm currently at 61kg and want to get near 53- 54, and btw I'm short as hell so 60 is a lot for me, I've started doing cardio this week but haven't seen any results so far. Edited June 4, 2022 by M André
ATRL Moderator Ampersand13 Posted June 4, 2022 ATRL Moderator Posted June 4, 2022 16 hours ago, M André said: Any tips on losing weight? I'm currently at 61kg and want to get near 53- 54, and btw I'm short as hell so 60 is a lot for me, I've started doing cardio this week but haven't seen any results so far. I've been on a long weight-loss journey and am only now starting to see some results. What I've been doing is walking every single day for a minimum of three miles, sometimes four (doesn't have to be that long but about 30 or more minutes can have a really great effect in regards to weight loss). Running 3 miles three times a week, and doing strength training three times a week. Whenever I've tried to solely use cardio as a method for weight loss, I've never found success. I've been reading up on the benefits of combining cardio with strength training and that's apparently the best way to go if you're looking to lose weight. In terms of diet, I've upped my protein intake and have almost entirely cut out anything with added sugar. The main goal is to have a caloric deficit, that's what will cause weight loss. Doesn't mean you have to count calories per se but being mindful of how much you're eating vs how much you're burning can be really beneficial!
Guest Posted June 5, 2022 Posted June 5, 2022 8 hours ago, Ampersand13 said: I've been on a long weight-loss journey and am only now starting to see some results. What I've been doing is walking every single day for a minimum of three miles, sometimes four (doesn't have to be that long but about 30 or more minutes can have a really great effect in regards to weight loss). Running 3 miles three times a week, and doing strength training three times a week. Whenever I've tried to solely use cardio as a method for weight loss, I've never found success. I've been reading up on the benefits of combining cardio with strength training and that's apparently the best way to go if you're looking to lose weight. In terms of diet, I've upped my protein intake and have almost entirely cut out anything with added sugar. The main goal is to have a caloric deficit, that's what will cause weight loss. Doesn't mean you have to count calories per se but being mindful of how much you're eating vs how much you're burning can be really beneficial! Oh that's quite helpful, I'll comeback to strength training then. Diet is a tricky one for me because my diet usually had a lot of carbs, but i've been cutting them out and replacing them with vegetables. I will try to add more protein as well. Btw sis how long did it take you to see results?
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