#Fitness advice

[uselessandgay]

Hello 👋 when I was trying to get muscles a few years back I struggled with getting enough protein (I was aiming for 1gm/pound of bodyweight). As a vegetarian how much do you rely on supplements vs your regular meals?

Also if you ever wanna share some of your fav vegetarian recipes I’d appreciate it.

Hi!

To me it looks like you might actually have been aiming for too much protein. The most efficacious amount of protein that you can consume is 70% of your desired body weight in grams of protein. While soy is a complete protein, it is important to consider other sources of protein that have complimentary amino acid profiles. Whey protein is a decent compliment to soy, and eggs are the gold standard for anabolic proteins.

Consistency is key to any sort of anabolism. You should be training your muscle groups to total failure at least one time per week. You should also avoid any systemic inflammation reduction (i.e., from NSAIDs like ibuprofen) as inflammation is the key mediating factor that leads to muscle growth. Additionally, check your hormones and consider hormonal optimization. 9 hours of sleep, avoidance of stress, plenty of sex, and the right window of calories is key. You should be eating between 250-500 calories more than you burn in order to have enough energy left over to build muscle. Good fats are very important as they improve HDL cholesterol which is the number one source of cholesterol for hormone synthesis. Finally, if your body is screaming for rest, do not exercise. It's key to rest when you need to rest so your muscle building can catch up. Overworking yourself will kill your body's ability to recover, meaning that there won't be any muscle growth.

Omelets and tofu are the best. Press out all the water in the tofu, put on soy sauce and a little corn starch that you season, and toss it in the air fryer with a vegetable. Smoothies are also great because they allow you to ingest a lot of protein powder (just make sure to drink them slowly). Typically I have one protein bar and 2-4 scoops of whey protein per day in addition to everything else.

Hope this helps,

Drew

[mukami-rukis-puzzle]

Be honest, how did u build the six packs? *Gets a note book out for taking notes*

Well, I would be lying if I said vampire anatomy and Karl's powers had nothing to do with making it easier but I do like to run and I follow a strict diet.

(Disclaimer: With running he means that he literally hunts people down in the forest and the strict diet consists mostly of the blood of the innocent so Idk if I can recommend it as conventional fitness advice.)

[earthnashes]

How do you keep up the motivation for working out? Or the planning of what exercises to do and go for? Asking cause I’ve been interested in weight training and tried it before but ya know- after 3 months, took a break, and now it’s hard to get back into it. Hope you don’t mind the questions! Congrats on your progress too!

I don't mind questions at all, no worries! :)

So I guess my answer to the question is to really evaluate why you're trying to get into weight training: What are your goals? Is it for the aesthetics? Is it because you wanna be strong, athletic? Is it a lifestyle you're willing to commit to?

I say ask yourself these questions and really evaluate what you want out of it, because I'll be honest: motivation is what got me started, but it isn't why I'm still at it. The bottom line to getting into weight training at any level in my opinion is to view it as a lifestyle commitment. Because it is; anyone can lift weights, for sure, but if you wanna make any meaningful progress in the gym you have to take it seriously.

As such, my one of my biggest tips in the motivation department: make weight training a non-negotiable component to your lifestyle. More than that, make your health a non-negotiable component to your lifestyle. Because fitness is a long game, one you will play for the rest of your life, so it must become a regular part of your life, however way you choose to make it so.

SO with all that said, some tips that could help you to stay consistent:

1.) Make a training plan. Figure out exactly what you're aiming for with your training program (are you training for strength or hypertrophy? Conditioning?), then select the training split (Fullbody | Upper Lower | Push Pull Legs | Bro Split) and exercises you're going to utilize to reach that goal (I recommend only selecting 4-6 exercises per workout. If you're doing more than that, unless you're an experienced and/or professional lifter, you're building unnecessary fatigue). Do your research here.

2.) Decide your training frequency. An extension to 1: once you've decided your training's purpose and the exercises that'll help you reach it, choose for how long this block will last. At minimum to see any sort of progress I recommend 4 weeks, but ideally something around 6-16 weeks for your training program to see substantial results is best. This is including the deloads (premeditated active rest periods), which is another thing entirely so I won't go into detail here.

Once you figure out how many weeks you're gonna go, plan how many days a week you're gonna go. Select specific days and times and treat it like it's mandatory. No matter how you're feeling or the weather or whatever, you're fuckin goin to that gym and getting the workout in. Be mindful of what your body is saying, but hold yourself accountable; don't make excuses.

3.) Have contingency plans. Let's say you've planned a training block for 5 days a week and you're going strong. But something at work comes up and it cuts your time much shorter. Instead of shrugging and going "Welp, can't go anymore I guess :/" try thinking "if I can't go 5 days, I'll go at least 4 days a week." Can't go 4 days? Go 3 days, so on. Backup plans for your backup plans. Learn to adapt to the challenges every day life brings you.

4.) Treat it like riding a bike. Weight training regardless of your goals is a long term game, and there are always gonna be ups and downs. There are gonna be times where it's hard to get back into it. Well, like falling off a bike, the best thing you can do to continue riding the bike is to get back on it. So get back on it. If you need to start slow again, then do it, because any step is still a step more than before. You'll gain momentum again, just give yourself some grace and patience.

5.) Trust the process. Because weight training is a long game, it's also a game of waiting. Visible progress is gonna take some time, so take inventory on other things to gauge it. Instead of looking at the scale or at the mirror, ask yourself how you feel. Do you feel more energized? How has your mood been lately? Do you feel a little more confident? Do you move easier? In the gym, are your numbers going up? Do the weights move easier? Do you feel focused and in the zone when in the pocket? Take inventory with yourself often and trust that you're making progress, even on days where it feels like you've stagnated.

----------

Aaaaaaaaaaaaaaaaaaand that's all I got! I hope that answers your questions! :)

[this-hopeless-war]

I GOTTA RUN THE FITNESS GRAM PACER TEST AGAIN TMR LOOKING FOR ADVICE GUYS (last time I got like 55 or smt and was the second last out, I know i'm not gonna have as much energy as last time so any tips on how to still do well?)

[swole-beard]

Very hard session today. I really didn't want to go to the gym today, was looking for any discomfort to use as an excuse to call it quits. Had to tell my inner bitch to shut the fuck up and lift the goddamned weights.

The days that are the hardest are the ones that matter most.

Calm seas don't make good sailors.

[dreamgirlvibes]

All of my fitness girlies:

What are the best protein’s?

Protein shake recommendations?

Beginner-friendly workout links or routines?

Best tips for beginners starting their fitness journey?

Links to where you get workout clothes & accessories from?

[therogerclarkfanclub]

Great fitness adivce from the outlaw who was always on the run from the law 😂

[himannee]

This week was a sore week, literally failing to do a normal walk either. I’m happy I’m healing way too fast and it’s always good to do a workout schedule on a daily basis!!!!

[thefreckledgymrat]

If ANYONE wants some great fitness advice then please look into and follow pathradecha on instagram 💪👌

https://instagram.com/pathradecha?igshid=MWZjMTM2ODFkZg==

[lovefreerunhard]

[keenflowercupcake]

Saturday Fit Tip ~Talk To Me Nice~

It’s easy to look at yourself and nitpick at everything you see! Continue reading Untitled

[marketplace012]

5 Effective Yoga Tips for Weight Loss: A Guide to a Healthier You

Start with Sun Salutations: Sun salutations are a series of yoga poses that are great for warming up the body and getting the heart rate up. They can help with weight loss by burning calories and building muscle.

2. Focus on Strength Building Poses: Poses like Downward Dog, Warrior I and II, and Triangle Pose help build muscle, increase metabolism, and burn fat.

3. Incorporate Cardiovascular Poses: Poses like High Plank, Low Plank, and Jumping Jacks can be done quickly in succession to raise your heart rate and boost your metabolism.

4. Practice Mindful Eating: Yoga can help you cultivate a more mindful relationship with food by increasing awareness of hunger and fullness cues.

5. Make it a Daily Practice: To see the best results from your yoga practice, it's important to make it a daily habit. Aim for at least 30 minutes of yoga each day, and be consistent in your practice.

12 Week Yoga Challenge

Join our Link Click Now

[mactiir]

this this this. My number one recommendation, if you are trying to 'get fit', is to pick up a SPORT. And I mean something FUN. If you're a social person, join something team-based, like an adult softball or soccer or frisbee league, or join a dance class. If you're not (me!! I hate team sports!!), join a fencing or boxing gym, or find a nearby rock climbing gym, or do yoga or a martial art. Find something you WANT to do. That way, when you don't feel like going, you don't have to rely on 'discipline' you might not have even developed yet. Instead u can say, "I want to get better at this, so i should go," or "I know I'll have fun once I'm there," or even just "I don't feel like exercising but at least I'll get to see my sword friends!"

when you do THAT for long enough, this weird thing might happen where you're like, "I need to get better at climbing but I'm not strong enough", and to fix that you DO start lifting weights, but FOR CLIMBING and it doesn't suck as much as it used to, because you see the positive benefits on the wall every day. Or you say "my cardio needs to be better for fencing" so u start running to get better at fencing, and next thing you know you’re a pretty good runner and find you actually like running and are training for a 10k. And is it fun all the time? No, but the motivation stems from play, rather than vanity. Play helps me push through the physical discomfort of training. "I need to lose weight/be fitter/be healthier" doesn't. "Play/fun/want to be good at a thing" feels intrinsic. "Other people think I should look a certain way/be able to do certain things" doesn't.

Like, I'm not a fitness nut or anything, but anything is better than nothing, and fitness is cumulative. If you're only doing a sport cuz it's fun, even if you're doing it badly, then that's 10, 20, 30 minutes of movement you wouldn't have gotten otherwise. Those 10 minutes of movement will make it so that longer and more intense periods of movement eventually don't feel as bad. You WILL get better. And maybe down the line you can start doing gymbro stuff, but you'll be doing it because you WANT to, not because of some distant ideal of health or vanity. Life is too short to do things that suck, but you only get one body. If you find something you actually WANNA do, your body and mind both will thank you.

p.s. in my historical fencing gym we occasionally do a game called "boarding action" where we gear up and play capture-the-point, but with swords. In order to get from your "ship" to their "ship" u have to leap a little gap between the two territories. Then if you tag someone with your sword, they're out until they "respawn". So yes, there ARE adult sports out there where u pretend to be on a pirate ship. Find your bliss.

[thefitzfactor]

Fitness Advice - The Fitz Factor - New York

Achieve a well-rounded approach to wellness with "Top Fitness Tips for Building a Healthy and Balanced Lifestyle" on Live Positively. This article shares essential fitness tips for creating sustainable habits that support both physical health and mental well-being. From effective workout routines to mindful nutrition and stress management, each tip is designed to help you cultivate a balanced lifestyle. Perfect for beginners and seasoned fitness enthusiasts alike, this guide provides actionable advice to boost energy, resilience, and overall happiness. Start building a healthier, more fulfilling lifestyle today with these expert-backed insights!

[justposting1]

How Slow Jogging Heals the Body

Slow jogging is easy to do. It’s no more taxing to your heart than just walking. Instead of trying hard and running at an intensive pace to the point where you don’t enjoy yourself or your surroundings, you can jog at a relaxed pace and get all the benefits. Give it a shot, even if you’re not 40 yet. 💪 There seems to be an overwhelming belief in fitness today that pushing ourselves to the limit…