Fitness

I took a new route on the way back and it added .70 or miles to it so actual 15mi was completed in 3hr 24m. After I saw the 15 on my watch I said screw it I'm walking the rest .

Hi all, I've been lifting for about half a year and following 5/3/1 for most of that time. I will be traveling a lot for a 6-month period; at best I will have sporadic access to hotel gyms. My goal during this time is to maintain strength and work on cardio/conditioning.

And so, I am thinking that I should probably switch to bodyweight exercises, starting with the routine from Hybrid Calisthenics. I am not very strong (all 5/3/1 training maxes are 100lb or less) so I think I can make some progress with only bodyweight. When I do get access to dumbbells, I can do many of the movements weighted.

Are there any other/better options that I may be overlooking, both for the type of exercise (calisthenics) and the specific routine?

Any advice would be appreciated. TIA :)

The free brunch is every week

I started going to the gym two months ago, and had always trouble that my underarms are already tired before my back really gets going. So for my birthday my buddy created the "Bulking Starterpack" comprised of wristbands, pulling aids, nuts, peanut butter, protein bars and biscuits. May the fun begin

A few yall probably remember me asking about runners knee or pain due to running, well I'm getting better at it yall.

This was the first time I had to actually take water and fuel with me. Sipping on a camelpak every 15 mins or so, and then fuel every hour.

The run itself wasn't too bad, I started to develop a blister on the ball of my foot but I think my right knee is collapsing when I get tired.

Anyways, my dream of running a marathon is getting closer.

So i have been on cut for like 8 months at this point and i have been progressing very litte (I have tried a lot of different styles PPL, bro splits and experimenting with weight and reps)

However, there’s something i have noticed is that in bicep curls, i will not progress until i forcefully add weight and perform like 4-5 reps for a high no. Of sets (4-5), i am usually able to get them up-to 10-12 reps after 3-4 weeks (i follow 6 day PPL)

However, i have also read that doing heavy sets of accessories can damage your joints, i do barbell and dumbbell curls and never felt like there was any tension on my joints, and my back remains quite straight and elbows locked

So should i stop doing these kind of curls and wait until i can bulk? Or should i keep doing this if it works for me

I have also been in the gym for 8 months if that is of any use

Edit; not in the gym but have been hitting the gym ⚆ _ ⚆

I get workout euphoria from the group fitness classes at the boxing gym.

How do you get that feeling from a workout?

Basically, it's been five days and I'm unable to even sit in a chair without a struggle. I didn't go too hard, mainly squats and leg press. I didn't think it would take this long to recover considering I still run 4 times a week. Is it normal to be this sore and what can I do to help it?

I really really want to get back in there and work on my squat form but I can't even get close to parallel right now due to the soreness

Edit* side note I went from an extremely sedentary lifestyle to a very active one about 6 months ago, starting with running but now my legs are paying the price of no strength training. So it may be that I'm just so new to the workouts

What are some mundane goals you can recommend to someone trying to improve their fitness? For example, after watching a video while sitting down on the floor with my knees bent, I realised I could stand up without using my hands or resting my leg on the floor. It's indicative of core strength, right? I often do push-ups. So what else are some day-to-day actions that should become easier when improving fitness and what exercises can you do achieve them?

I go relatively heavy on them (fail on 6-8 reps) because my grip strength affects my bench press, however i have started to feel some moderate pain on my left wrist (joint), it happens when i try to squeeze something. Is this normal? Also are there any other exercises that possibly don’t use the wrist joint as much?

Wanted to share this little app I've been working on, since I've seen a couple posts about struggling to find a fitness routine. Pretty much every part of it is customizable, from workout splits to injury prevention exercises to weekly musclt volume targets, though it is geared towards home workouts.

Looking for a advice for a once a week (at least for straight up "gym") workout regiment. I just don't have the time to go any more than that, and most regiments I find online are for 3+ times a week. That would be great and all, but it just isn't going to happen. I potentially can do an extra at-home day of stuff that doesn't really require extra equipment, but at this point I'm just looking to build a habit and currently only have one day that I'm potentially able to get to the gym.

I'm just looking to cram as much of a well rounded workout as I can into an hour or so. I'm not looking to get buff, and not to lose weight, just to generally improve health. More of a something is infinitely better than nothing kind of approach.

I'm going to be by myself, so I generally prefer machine stuff but am not opposed to some free weights. I'm not a total weightlifting noob, as in a previous life I had more time for such and used to go a few days a week, but that's been years. Even then, I kind of just did a bunch of assorted stuff to try to hit the main muscle groups, but never had a real "plan".

Hello, I want to get fitter but I have struggle to find a plan or to create one just because I don't have the knowledge for. I do own a Garmin watch and I do use the Garmin connect app which is very good. However it only has training plans for running etc. I currently do the 5K plan.

But my goal is not only to get good at running or only build muscles but a good mix and a good balance. My primary goal is to be healthy and to make my body make use of what is capable without going in the extremes in one specific direction.

I do each an hour training on Mondays of Kung Fu, Qi Gong and Tai Chi which is very good and I currently because of the plan on Garmin do make a run every Tuesday, Thursday and Sunday. I just started and can run about 3km without problems at 7:30 per km but going faster or wider is a struggle because of the fact I just started.

For workout I want to train mostly at home with my own bodyweight and dumbbells because the gym is about an hour drive away and I just don't have the time for it.

I googled a bit and found Freeletics but it's not useful for me because it doesn't sync with Garmin so it wouldn't be aware of my runs I track there or other stuff.

So yeah I want to find a balance between building muscles, cardio trough running and becoming more flexible which is useful for everything and also necessary for Kung Fu. But I can't figure out a training plan because the topic is way to complex to get through. All sources tell you something else i.e. you shouldn't do that exercise because it has a long term negative effects or something else. Then you need to know which exercises train which muscles and how long to rest and how to progress, nutrition and whatever else. So yeah maybe someone of you can help out with my struggle. In the best case I'd have something that progresses with my own progress and works good with Garmin (or connected services that automatically get Garmin trainings synced like Strava). If it's an app it doesn't need to be able to track trainings I just need to have a plan. Tracking works well with Garmin.

I also need some flexibility in case I have a day where I can't do a training. So something where no day can be left out like some apps have it would not be something useful.

It also doesn't need to be an app. Whatever works works. I'm just looking for some solutions.

Thank you in advance!

I've been going to the gym for a few months, still feel like a noob tho.

I track what exercises I do, weight & reps, etc, and try to rotate between the different exercises I enjoy.

However I don't do leg-centric days or anything like that, I just try and do a variety each week and not go too long without exercising specific areas. Is that bad?

I've been going to the gym for a few months, still feel like a noob tho.

I track what exercises I do, weight & reps, etc, and try to rotate between the different exercises I enjoy.

However I don't do leg-centric days or anything like that, I just try and do a variety each week and not go too long without exercising specific areas. Is that bad?

I've been going ot the gym for a little while, using GZCLP on Perseus.
Been making steady progress (besides a longer dip after a nasty cold) but I still struggle with deadlifts, especially now that they're getting a bit heavier.

1. I got a shit back and inherent anterior pelvic tilt, it's easy to tweak the lower back for me. I put a lot of emphasis on keeping it straight, neutralizing the tilt and bracing the core to support it.
   Still, sometimes I feel the pinch near the sides of the lumba spine. Any advice to help with that would be phenomenal.

2. I got stupid knees. They're not injury prone or anything, but they stick out. Several times now I bruised them pretty severely, mostly on the way down. The bar slides down the quads - as I learned it should - and then bonk into the tissue just above the patella before continuing around the knee.
   What am I doing wrong?

Here's my form at the moment of impact

This is roughly where I hit and bruise

I am a bit of overweight guy and I don't know anything about lifting and fitness. I can't go for strength due to very weak joints. (no loaded squats) I would like to go for body building or hypertrophy training. Some pointers, tutorials and links to resources are welcome.

As equipment goes I only have resistance bands, a bicycle and an outdoor gym.

Also how important is a diet in keeping myself fit?

Is it okay to do so?

Also, what if it's connected to a machine, like a smith machine or maxrack?

I have the get up and go to run every other day or everyday for maybe two or three months at a time. Then, out of the blue, I'll skip a run, then two runs, then the whole week.

I'm currently in one of these ruts(I'm lacing up my shoes right now, I swear) but I was just wondering if anyone has any strategies for getting out of it. Mine is brute force my way back into it until I'm back in the groove. But this usually ends with me doing too many miles too quickly. Then the injury, the the time off, oh the cycle repeats.

What are your strategies for getting out of a rut? Or even better not getting into it in the first place?

As I understand it, HRV - Heart Rate Variability allegedly measures the spacing in beats. More variability means your body is chillin' and relaxed; less variability means something is physically stressing you, like sickness, lack of sleep, etc.

At the end of Aug, I was starting to feel under the weather so I cut back on training and spent some time resting. Eager to not lose momentum, I headed out on a 40 mile bike ride as soon as my HRV was almost back to normal and pushed it right back down again.

Lesson learned: err on the side of giving yourself too much time to recover. Hope you found it interesting!

Not sure how I didn't register this Lovecraftian horror yesterday

15 kg are the heaviest. Guess I'm going for that high rep range dumbell press (•_•)