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So, what's rattling around in your brain this week, Fittit?
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I always have my gym clothes prepped the night before. It is one less hurdle to stumble in the early morning.
I also have my preworkout black coffee ready in the microwave to zap to perfect chugging temperature.
These two tiny things make my morning routine so much simpler.
What small habits do you use to make things easier?
I've been seeing a bit of conflicting advice through the subreddit and faq so I figured I would just make a post. Noob question, I get it.
I've been in and out of lifting for a couple years, but right now, I'm at my fattest/weakest point and I'm committed to change. I'm male, 20, 27 bmi at 5'10" puts me in the overweight category. I think I need to cut first, but I also want to get back into the gym and lift on my cut. What exercises should I do or not do / what do I need to keep in mind about trying to lift and cut at the same time? Am I free to do whatever I used to do but expect worse progression?
Recomping seems kind of controversial in this sub. My first goal is to get to a healthy weight by losing this fat, which I understand is 90% diet. Is lifting at the same time a bad idea?
If I can’t see my abs on a bulk but I can do my ab exercices better each week, am I training hard enough?
How can one tell?
Has anyone tried doing an exercise everyday (bench, squat, row) and saw significant improvement in your strength and or muscle gain? I'm thinking about experimenting with doing bench and triceps three or four days in a row this week?
This might be a stupid question, but I'm a beginner trying to learn more about weight lifting, and I have been following Hasfit's dynamic stretching warmup routine as a pre-workout routine. Apparently, there's also some mobility training warmup routines. Are these different or are they similar?
What do you all think about the movements? I.e zercher squats, good mornings etc.
Zercher squats feels much more natural than any other squat variation and I wouldn’t mind implementing it 2-3x a week if it’s safe to do so.
Edit: this is assuming the movement is being done correctly.
I can do flat bench dumbell fine, my scapula remains retracted and I don't feel any shoulder movement. However everytime I try this on an incline bench (even with a low weight), I feel like my shoulders are moving forward and I no longer get that "packing" sensation of having a stable base. The moment I move my arms up everything starts to feel out of wack. Has anyone else experienced this, or knows a way I can fix it?
Hello, I’m looking for some advise about 4 months ago I started my “diet” because I’m getting married at the end of October. So I started eating out less, cut out chips, dessert type foods and so on. However I have a terrible addiction to soda. That’s the one thing I have not been able to really let go of and I know that’s the thing that is probably holding me back. My question is for those who are more knowledgeable than I, is is it possible for me to cut another 30 - 35 pounds in six weeks?
I drink about 3 - 4, 16oz bottles of soda a day. My food choices have been ground turkey, chicken, and vegetables. 1 red meat meal a week, and breakfast and snacks are usually eggs of some type and a meat or cheese, and then one cheat meal on Saturday night. I started off at 268.4 and am now down to 231.2, I really want to be at 200 or just under by October 20th. If anyone can maybe give me some different meal types it things like that or whatever.
I do work out 2-3 a week at the gym mainly cardio on a stationary bike or elliptical ( 1 hour to an hour and a half).But I also work outdoors during the day so I am active.
I appreciate any advise people can give me. Thank you very much!
I use to lift earlier but relied on trainer and his progressions. I want to workout on my own and want to follow a dumbell routine
I went to the gym to sign up and tried just picking up a 40 kg dumbell and I couldnt
So my question is. When you do all the chest presses, over head presses and split squats( i mention these excercises as I want to start with dumbbells first) will my strength increase in the form lf just lifting at dumbell as appose to someone handing it to me and keep in position
And how big can I get with dumbbells that up to 150lbs?
So coming from the last month or so of trying to acclimated to my job and honestly just get into the gym 5+ days a week, I am developing my own program dedicated to maximizing strength and hypertrophy to build a big, string and tan body.
6’2” 173-175 lbs 23 years old Male
BP: 225x1 Squat: 235x1 Deadlift: 355x5
I ended up tweaking my back and have been doing a lot of machine work which I like but it fails to recruit all the muscles that I’d like to recruit using the barbell.
I have a muscle strain in my back from being a jackals and trying to deadlift and do row supersets so forgive the lack of conventional deadlift and conventional squat
Day 1 Lunch workout (doing this M-F) Cardio: 20-30 mins Abs: 100-150 reps Pull ups: 100 total reps Weighted Dips: 100 total Reps
After work workout: Bench: nSuns (5/3/1 variation) Incline DB: 5x10 Machine Press: 5x15 Rows: Supinated & pronated 5x10 Lat Pull down: same as rows Cable pull down
Day 2: Lunch workout
After work: Shoulder Press: NSuns Military Press:5x10 Front/Side raise: 5x10 Machine Shoulder Press:5x10 Cable curl Standard Curl Preacher Curl Tri ext Tri pushdown Skull crushers
Day 3 Lunch Workout
After work: Bulgarian Split Squat RDL Lunges Leg Press Calf Raises Leg extension
Repeat this 2x a week with 1 rest day
Does this sound like a good routine for increasing strength and size? My main goal is size.
And lastly Does this seem like “too much”
Hey there! I'm really new to working out. I have been doing lots of research on the best exercises and one I am stuck on is squats! I have had my form checked and that's fine. However I am a rather large man and I cant do more than a couple squats. I tried doing 5 last week and felt a shooting pain up my thigh that is still sore! I am utterly committed to turning my body around and want to be able to do these. Are there other exercises at the gym I can do to build the muscles needed to perform squats? Thanks for all your help!
I'm currently doing phul and due to the high increments I'm no sure how I should be dealing with this.
One idea I have is to do lower volume when I move up and increase it. For example do 3 sets or five first and increase it to like 4 sets of 7, but I'm still not sure how to judge when to increase weight.
I'm not sure if this is the right sub or not, if it's not just let me know.
I'm not an unfit person, but I haven't worked out regularly in 8 months, but before that I was doing crossfit 6 days a week . I'm 5' 8 and around 140 lbs. I can benefit by putting on some weight but it's a little difficult for me. I've been on a semi-strict paleo diet for a little over 2 weeks now and I've been eating a lot more, but today I started cross country practice and after running only a mile or so I threw up 3 times and felt like I was on the verge of passing out for the remaining 2 miles.
This is a completely new feeling to me and I was wondering if y'all had any idea what was causing it?
I started following this schedule last week in combination with intermittent fasting. Most of the time i do my workouts on an empty stomach in the morning. My eating windows starts from 1pm and lasts to 8 pm. I take coffee before hitting the gym. I don't have much trouble although i feel sometimes weak. Should i change it and do my workout during my eating window?
So from January this year to about June I got myself into a consistent routine of working out Tuesday, Thursday and Saturday, which was easy to do because I was in school and I always had pretty much the same week. In July I got hired at my new job which is a per diem position, and my hours all always different every week.
The structure I had helped me stick to working out before, but now I might work overnight, third shift, then a midshift, 12 hours, etc. The randomness has really thrown me off.
Any one else here work per diem hours have tips on how to keep working out when dedicating certain days every week to certain workouts isn't really an option anymore?
I'm M/34/ 5'10"(1m81) 220lbs(100kg) (from 260lbs) So I wanted to lose weight. The main goal was to reach 200 pounds by October 31st (my wedding)
I've been doing a keto diet with IF (16/8) and eating around 1500 cal a day (sometime less)
I use the stronglifts 5x5 as my workout. I would do the 3 days a week and go with HIIT on off days.
It seemed it worked great at first and felt good for a few months. But the weight have slowly built up (250 lbs on squat, 300 deadlift, 175lbs bench press) and now by the time I'm done with the squats I'm exhausted and lack energy to do anything else. To the point where I had to stop doing my off days because I would sleep all day long.
I took a week off. Today I'm going back. But I need help changing what I'm doing right now.
Shoukd I simply increase my calorie intake?
The final goal is the whole "I want to look good naked" but in number I wanted to reach 200 lbs first and start bulking (and eventually cut for real) from there.
Would making a pause to cutting and start bulking for a while help, maybe come back to cutting in a few weeks?
I just saw this video from Athlean-X: https://m.youtube.com/watch?v=sqlJcJfKZJw in which Jeff talks about how you need to work to failure on every set so that those 12 reps you do every set can be maximized for gains. Or rather they should take 45 seconds which is when the best gains have been found.
This got me wondering about the workouts I'm doing right now in Body Beast. The gist of this workout is that you do 15, 12, 8, and 8 reps typically with each set and increase the weight with each new set.
When I first started, I did not account for progressively increasing the weight every set and so I couldn't even finish the entire work out. When I asked about this here, I was told to leave my ego at the door and lower the weights. So I've done just that and it's been much better!
But now I'm wondering what's the right way to approach this. On some exercises, it feels like I'm not lifting to failure so that I can actually do other exercises and finish the workout. Am I leaving gains behind if I can't even finish the workout? Or should I be starting sets with my max weight and lowering it with every set.
I've been on a low carb/almost keto diet for about five years now. I started because almost any carbs really mess with my gut and make me feel sluggish and mentally fogged. I feel insanely better without them. But I've recently started weight lifting and I'd really like to bulk. It seems like, from what I've read, this will be a lot more difficult on a low carb diet. I used to run five miles a day on low carb and never felt light headed or overly worn out, so I'm not worried about that, more just that I might not be able to put on muscle mass well. Guess what I'm asking is how important are carbs if I'm still eating at a surplus and getting enough protein?
Welcome to the Victory Sunday Thread
It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?
We want to hear about it!
So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!
I'm currently 174 pound (79kg) and want to be roughly 134 pound (60kg).
Bit of background, 60kg was my prepregnancy weight, and it's been 1.5 years since I had bub. My doctor was one of the ones who recommended rest during pregnancy other than stretching, and because I'm young and naive and had no family or friends around me, I followed that advice. It was actually after I stopped breastfeeding at 4 months that my weight really blew up, and I was 88kg before coming back down.
I used to use the gym sporadically before I was pregnant, but it never held my interest. I wanted to play team sports, but social anxiety got the better of me. I'm 25 and moved to a rural area 7 years ago and have really struggled to make friends.
I finally got up the courage to try a sport that's interested me for years; indoor rock/wall climbing. It was obviously too much too soon, as I've spent the past 6 days in pain and the ligaments in my hands and feet are the worst of it, but I had good conversations with 3 people there and really want to try it again.
So basically, I'm looking for suggestions for other sports/activities that might be a bit lower impact, and don't involve huge amounts of people, but are still social and get me moving. I think I should take up swimming to help with moving my weight, but that feels like its more of an individual thing.
Any suggestions are greatly appreciated!
Mine, and my gym buddies long term goal is increased strength, with corresponding fat loss and increased fitness.
My gym buddy's partner is wanting to do a whole hiit plan, with diet and stuff. I think there is also possibly an mlm thing involved.
Now, where one of us goes, the other follows, so I gotta convince him not to switch if it is a bad idea.
Ignoring the potential mlm aspect, would switching help us reach our goal or stick with 5/3/1?
Now, I'm inclined to stick with the program, but I'm just some guy who did a bit of research. Rather than a whole hive mind of fitness
Any advice would be very much appreciated
I’m a college student and was wondering how you guys eat for busy lifestyles? Like are there cooling backpacks for food? Or containers to keep food warm? Snacks so? I personally can’t eat 3 meals I have to break it up to 5-6 so I’m always eating
Hello, I'm going to be starting my college year as a freshman and it's going to be a new and unfamiliar territory. For a little background, I'm Asian, I've been overweight since I was 12 years old. I am currently 18 years old, 220 pounds, and 5'11. Before starting, I've never really felt motivated but during the recent years, I've taken a more subconscious look at myself and how I appear and found a motivation. And with college starting, I've found an opportunity. A Rec Center is on campus and available to all students and I will have more control over what I'm eating. I want to become fit, my goal is at least 170 pounds but pushing it is good as well and I also want to start bulking once I've become lean enough. So with all this being new stuff, it's kinda scary and unfamiliar and I'm hoping one of y'all kind folks could give some advice.
On the dieting side:
So I'm planning on running a calorie deficit since my eating options will become limited. I plan on tracking my calories to at most 1200-1500 calories per day. I also will cut out sugary drink, either just water or hot tea. I've always had trouble eating vegetable as a child, it's not that I haven't tried, but for some reason, putting one in my mouth and trying to swallow it usually triggers some sort of gag reflex that I cannot ignore. But hopefully I can learn to build a tolerance towards it, any tips on eating more healthy options and incorporating them into my diet?
On the exercise side:
As I've mention earlier, I want to take advantage of the recreation and wellness center on campus and plan to use it after class before I head home. I'm planning on doing cardio work out (treadmills and stuff like that) and then some sets like curls, sit ups, ect. Another option is if the indoor swimming pools are open, I'd like to swim for my work out instead (I've done at least 2 years of high school swim so its more familiar and comfortable). I see exercising as a way to help supplement my weight loss. I was told that it's better to eat before I go work out. After I lose weight, that's when I plan on bulking.
So in conclusion, this is my plan sort of. I feel ashamed to have neglected my body for so long only to now feel obligated to do something about it but I really want to get fit by the time next summer rolls around. I wanna be healthy and look great, it's a feeling I've never felt before and especially now while I'm still young (I'm not Tom Cruise, I'm not gonna look 34 by age 60). I'm open to any advice and tips you guys have to offer and I wanna start my journey here. I've tried to look up other help but all of the ones I can find seems to offer help that is in general, one size fits all. What should I do, is what I plan to do alright? Could it be better or is it too much? Is there a good work out regiment available that I can do, I would really appreciate a guideline for working out. Thank you so much for any advice given!
I'm doing the starting strength program and worked my bench press up to 215lbs. I failed 3 weeks in a row the first I failed on the very last sets last rep. The second time I had a pretty bad day getting the first 2 sets then getting 4 reps on the next two sets and 3 on the final set. Today was my final attempt before the programs requires a de load. I got my 5 reps on every set up until the last set where I failed on the 4th rep. I'm so close and know I can do it I just lost my control of breathing. So to my actual question; I'm looking for advice as to whether or not I should just say screw it and go up or swallow my pride and de load to 190lbs.
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