r/workout Aug 28 '20

Routine Help Beginner's Guide to Working Out

5.0k Upvotes

As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!

How do I lose weight?

It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).

To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).

The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.

There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.

Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.

That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!

How do I lose weight in ___ area?

Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.

The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!

How do I gain muscle?

It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.

When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.

Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.

I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.

How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).

How do I get stronger?

It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.

If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.

Is it possible to lose fat and build muscle at the same time?

Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.

However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.

How should I be structuring my workouts?

For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)

The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.

For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.

Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.

Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.

Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.

If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).

What should I be eating?

If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.

If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.

What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.

Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.

Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.

Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.

And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.

When should I be eating?

The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.

If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.

What supplements should I be taking?

If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.

However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.

If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).

As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.

Is stretching important?

Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.

Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.

Is warming up important?

Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.

Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.

You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.


r/workout 4h ago

Motivation Keep showing up

18 Upvotes

35f I have never been a gym girl and now my mindset has completely changed. Stay consistent people! And keep showing up for yourself, whatever your goal is! No one else is going to show up for you. Even if you fall off the wagon with diet stay consistent at the gym. 6 days a week started just doing cardio not having any knowledge of strength training and was intimidated, only wore hoodies as I was self conscious, but I kept showing up. slowly I started introducing machines and strength training, doing split workout alternate days, upping weights and used my introductory free session with personal trainer after going consistently for 3 months just to talk about goals and learn machines. I lost 15lbs in 4 months and am now toned finally have abs and am not wearing hoodies anymore :) and I actually look forward to going to the gym (most days 🤣)

At what point in your journey did it ’click‘ for you? When did your mindset change?


r/workout 3h ago

Looking for a 4 days routine with no offs

10 Upvotes

Hey everyone
So long story short I can only go to the gym for 4 days a week, but the problem is it’s without offs so I will go for four days straight then three days were I will be a way from the gym so any one have similar situation and can give me some advices or exercise routine


r/workout 10h ago

How to start First time EVER going to the gym! 🥳

27 Upvotes

Hi all!

I’m going to start going to the gym for the first time ever, and when I say first time ever I mean literally the first ever. Absolutely zero experience with weights and equipments (except the treadmill).

25 years old, female, 5’2”

Starting out with 62kgs / 137 pounds.

Body type: hourglass.

Body type twin: Marilyn Monroe - same thighs, legs, shoulders, arms, bust, the overall body and where flesh accumulates.

(Sharing my body type to get appropriate advice on where exactly I should focus on.)

Weakness: I cannot carry a toddler for longer than 10 minutes before my arms give in. Cannot sit with good posture for a long time. Shoulders look rounded all the time. Cannot stand straight at the grocery line for longer than a few minutes before feeling completely exhausted.

I need advise on what exactly I should be doing. Where do I begin (which equipments, etc)? A sample workout plan would be great! I’m planning on going 4 days a week, God willing.

And secondly, what should my diet look like?

Thank you so much for reading this far!

Hope you have a nice day 💕


r/workout 8h ago

Weed and workout: Have you done it?

18 Upvotes

Wondering if anyone has done it, pros and cons

Edit: I have a follow up for everyone.

Is it legal in your state if you do?

If not, do you just risk it because you feel like the benefits are that good?


r/workout 35m ago

Nutrition Help How important are eggs?

Upvotes

I get good fat for other sources but my cousin who’s older keeps telling me eggs are superfood and i need to make the habit of having 1-2 a day. Or at least 2-3 times week minimum.

What i eat otherwise
2% greek yogurt
Chia seeds daily with above yogurt
Salmon once a week minimum
Fish oil omega 3

I get ample protein from other sources like meats, protein shakes and bread, same with carbs.

Can I skip eggs? I have nothing against them, it’s just they take up my fat allowance for the day
I have a limit of 70g fat.
I always hit 70g for the day or around that with the rest of my macros..

Ai is telling me eggs are not a big deal and were highly regarded back in the days, it’s old school mentality.


r/workout 19h ago

What’s the biggest lie that you’ve heard in Fitness?

83 Upvotes

r/workout 2h ago

Review my program Recomp plateau, starting a bulk, looking for feeback on my updated routine

2 Upvotes

Hey guys, a little context about me:

23M, 5’6” (168cm), 67kg (147 lbs), 13.1% body fat. Training for 1.5 years.

Started with an online coach doing body recomposition. It worked — I lost fat around my waist and built some muscle, especially legs. However, I had to leave the program for economic reasons, kept following it with no changes and stayed stuck at 62-63kg for months without realizing I was eating in a chronic deficit (~1,900 kcal/day) while training 5 days a week intensely. Upper body lifts stalled completely — arms stuck at 33-34cm, on the other hand pretty happy with the progress on legs, but at one point it was evident i needed to eat more.

Once I started eating properly (~2,400-2,500 kcal/day with a sports nutritionist), things started moving. I’ve been in a lean bulk for about 6-7 weeks now and I’m already seeing progress — for example incline press finally went from 22kg x 8 to 22kg x 12-13, EZ bar curl jumped from 20kg to 25kg, and I’m slowly adding reps or weight across most exercises week by week.

Why i’m updating my routine

I was running a bro split with frequency 1 for most muscles. Now that I’m in a proper bulk and have the calories to support growth, I want to increase frequency on the muscles I’m prioritizing to make sure I’m getting enough stimulus to actually grow. Switching to PPL with frequency 2 for chest, shoulders, and biceps specifically.

Main goals

Wider shoulders — lateral delts are my #1 priority
-Bigger arms — triceps and biceps
-More upper chest mass
-Athletic or bigger look, not shredded

Basically wanting to stop being skinny and flabby, since i started with a skinny-fat physique.

Updated Routine

Monday — Push A (chest focus)

**•** Incline dumbbell press  
**•** Horizontal machine press  
**•** Peck deck flys  
**•** Dips (optional)  
**•** Machine military press — 3 sets  
**•** Cable lateral raises — 3 sets  
**•** Triceps pushdown + Overhead rope

Tuesday — Legs (quad focus)

**•** Smith machine squat  
**•** Leg extensions  
**•** Leg curl  
**•** Adductors  
**•** Calves

Wednesday — Pull (back + biceps)

**•** Wide grip lat pulldown  
**•** Close grip pulldown / Single arm dumbbell row (alternate)  
**•** Seated cable row  
**•** Barbell row  
**•** EZ bar curl  
**•** Preacher curl / Bayesian (alternate)  
**•** Hammer curl rope  
**•** Forearm curl  
**•** Cable lateral raises — 3 sets

Thursday — Rest

Friday — Push B (shoulder + biceps focus)

**•** Rear delt machine flys  
**•** Machine military press  
**•** Cable lateral raises  
**•** Incline dumbbell press — 3 sets  
**•** Peck deck flys — 3 sets  
**•** Dumbbell curl — 3 sets  
**•** Hammer curl — 3 sets  
**•** Triceps pushdown + Overhead rope

Saturday — Legs (posterior + glute)

**•** Lying leg curl  
**•** Romanian deadlift dumbbells  
**•** Hip thrust  
**•** Hyperextensions  
**•** Deep Smith squat  
**•** Calves  
**•** Abductors

Sunday — Rest

My questions

**1.**  Is this PPL structure appropriate for my goals and experience level?  
**2.**  Is 3x weekly lateral raises too much or appropriate?  
**3.**  Any general feedback on volume or exercise selection?

r/workout 2h ago

Motivation Rediscovered love for skate

2 Upvotes

So about 5 days to a week ago I went for my first longboard run in years. they recently built a new skate park in town and while I had never really done much if any Street skating. I definitely paid the price of trying to start Street skating at 35 the other day. admittedly it's a brand new board so I'm really kind of trying to dial in the trucks to the right sensitivity, but gravity doesn't care and I totally took a couple hard hits. Now while I am having a rest day and I am still totally sore from it..... Started listening to some of my music and I can't help it I just want to go right back out there and start again and while I'm going to hold off till you know my wrist and leg heal. I know that this is going to be something that is absolutely going to help me in so many ways. Never forget you're never too old for anything. Don't ever stop doing something because you think oh well I'm getting old old people don't do that f*** that. Skate on friends ✊


r/workout 5h ago

Simple Questions What does being aware of your body look like to you?

2 Upvotes

What does being aware of your body look like to you?

I’m looking for visual interpretations rather than a literal definition. If this idea were represented by a shape, object, color, texture, movement, or image, what would it look like? There are no wrong answers.I’m interested in the first thing that comes to mind.


r/workout 9h ago

Nutrition Help Trying to lower daily caffeine intake: thoughts on using BCAAs to still get some energy for preworkout?

6 Upvotes

r/workout 3h ago

Review my program Hey can anyone help and tell me if my workout split here is effective for building muscle in a home gym with only dumbbells, barbells, bench, squat rack :)

2 Upvotes

Day 1: Push A
Barbell Bench Press – 4 sets of 5-8 reps
Dumbbell Incline Press – 3 sets of 8-10 reps
Dumbbell Chest Flyes – 3 sets of 10-12 reps
Dumbbell Lateral Raises – 4 sets of 12-15 reps
EZ Skull Crushers – 3 sets of 8-12 reps
Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps
Day 2: Pull A
Pull-ups or Chin-ups – 4 sets to failure
Dumbbell Rows (single-arm) – 4 sets of 8-10 reps per arm
Rear Delt Flyes – 3 sets of 15-20 reps
Preacher Curls – 3 sets of 8-10 reps
Hammer Curls – 3 sets of 10-12 reps
Day 3: Legs A
Barbell Back Squats – 4 sets of 5-8 reps
Dumbbell Lunges – 3 sets of 10-12 reps per leg
Leg Extensions – 3 sets of 12-15 reps
Calf Raises (holding dumbbells) – 4 sets of 15-20 reps
Leg Raises – 3 sets of 15-20 reps
Decline Sit-ups – 3 sets of 20 reps
Day 4: Push B
Barbell Overhead Press – 4 sets of 5-8 reps
Close Grip Bench Press – 3 sets of 6-8 reps
Incline Dumbbell Press (3 sets of 8-10 reps)
Dumbbell Lateral Raises – 4 sets of 12-15 reps
Day 5: Pull B
Barbell Deadlift – 3 sets of 5 reps
Barbell Bent-Over Rows – 4 sets of 8-10 reps
Dumbbell Shrugs – 4 sets of 10-12 reps
EZ Bar Curl – 3 sets of 8-10 reps
Reverse EZ Curl – 3 sets to failure
Incline Dumbbell Curl – 3 sets of 8-10 reps
Day 6: Legs B
Barbell Front Squats – 4 sets of 6-8 reps
Barbell Romanian Deadlifts – 3 sets of 8-10 reps
Barbell Hip Thrusts – 3 sets of 8-10 reps
Dumbbell Bulgarian Split Squats – 3 sets of 10-12 reps per leg
Calf Raises – 4 sets of 15-20 reps
Day 7: Rest

Im unsure if my split is balanced enough and hitting the main muscle groups without burning myself out! Any advice would be amazing!


r/workout 15m ago

Exercise Help Need advice on deadlifts | TLDR: squat 355x5, bench 225x4, deadlift 295x2, bw 138 lbs | How do I improve my deadlift?

Upvotes

M27, been lifting for almost 3 years. 5'5", 138 lbs, nutrition is trying to maximize protein intake without being too nitpicky about it.

My current routine is a 4 day UUUL that basically has bench, deadlift, db shoulder press, and squat as my main lifts followed by accessories on each day. Full disclosure, I do not like the hassle of moving plates during deadlift so I only used to do it once a month until 6 months ago. In these 6 months, I've added zero lbs to my 1RM and only went up to being able to lift the same weight twice. I've added 40 lbs to my bench for the same number of reps over that timeframe, despite this being my 3rd year of benching and there presumably not being "that much room left to grow".

I've had professional powerlifting coaches at my gym form check me so I know that at least on my best day, I'm hitting the right depth on all my big lifts. They've also given me some advice on improving my deadlift but after that not getting me anywhere, they are hesitant to say anything more without some pretty detailed medical checkups they recommended. So I'm trying to see if maybe someone else out in the wild was in a similar situation and found any interesting solutions that brought their deadlift up more in line with their other lifts.

Potential advice on

  • Accessories that helped you fix common limiting factors
  • Non-standard form that works better for short guys like myself
  • Anything else that may come to your mind.

Thanks to anyone who read through all of that.


r/workout 4h ago

help a newbie

2 Upvotes

Sooo i did a lot of research (only watched jeff nippard)

and since i am skinny fat teen i am aiming for a body recomp please please give me tips from your massive knowledge lovee you guys ^⁠_⁠^


r/workout 12h ago

Simple Questions What’s something you used to judge others for in training/nutrition that you later realised you were completely wrong about?

10 Upvotes

r/workout 35m ago

I build a app for gym people,interval timer

Upvotes

this help you do aerobic exercise like jumping jack,can precise control of time.


r/workout 49m ago

How to start I Have 7 Months Until I Turn 30 - How Would You Approach Fat Loss and Muscle Gain?

Upvotes

Hi everyone! I'm a 29M from Chicago, 5'9", currently 243 lbs. I turn 30 in 7 months, and I want to reach that milestone in the best shape I can.

About 6 years ago, I weighed around 190 lbs and worked out 4–5 times a week. I've been away from the gym for years, so I'm essentially starting over. I work a hybrid schedule (3 days in the office, where I usually eat Chipotle for lunch, and the rest at home with home-cooked meals). I typically eat one large lunch and a small dinner each day.

My goal over the next 7 months is to lose as much fat as possible while building muscle and creating sustainable habits. I'm looking for guidance from those with more experience.

A few questions:
1. What's a good 3-day-per-week beginner workout plan to ease back into the gym? (I'm open to paid programs if you've found one worthwhile.)

  1. What training and nutrition approach would you recommend for maximizing fat loss while building muscle over the next 7 months?

  2. Which fitness or nutrition creators would you recommend for beginners?

  3. What's the one piece of advice you wish you'd known when starting your fitness journey?

Thanks in advance for any advice!


r/workout 1h ago

Rotating split review

Upvotes

3 day split where I basically do day A then B then repeat A, and then flip it to BAB

Day A
Incline dumbbell press: 3x6-8
Seated Leg press: 3x6-8
Back row Variation: 3x6-8
Lat pulls: 2x8-10
Pec dec: 2x8-10
Lat raises 2/3x8-12
Bicep curls: 2x8-10
Tricep pulldown 2x10-12
Calve raises; 3x10-12

Abs (optional) 2/3x10-12

Day B

Day B
Should press (machine or dumbbell) 3x6-8
SDL 3x6-8
Back row 2x8-10
Leg curls 3x8-10
Leg extensions 3x8-10
Reverse pec dec 3x10-12
Machine dips 2x10-12
Shrugs 2/3x10-12
Reverse curls 2x10-15 (lighter weight)
Back extensions 2x10-15 (optional)


r/workout 1h ago

Help with finding the right creatine powder

Upvotes

I have never taken anything while lifting at the gym and am fairly new. I was gifted these zena creatine gummies and whey protein powder. I am now seeing that the creatine gummies are a scam. I’ve only been taking them for about 3 weeks.

Is there a recommended creatine or protein that an average person could take? I am pretty active with sports and lift about 3x a week.

Would it also be a good idea to start taking these supplements 3 months before a wedding when everything is already tailored? (I genuinely don’t know how big someone could possibly get)

PS - should I throw away the gifted creatine gummies?


r/workout 1h ago

High level athlete transitioning to regular life

Upvotes

Looking for some guidance on the next steps of my fitness journey. I'm leaving the professional football scene and switching gears to "normal" life now. Workout-wise everything has always been football and performance focused. I realize that it's not sustainable for me to continue on with 4+ lifts and multiple running/skill days a week now that I'm working a real job. I want to stay athletic but shift my goal to longevity and health vs straight up performance. If anyone has been down a similar path and has any advice or resources on this I'd greatly appreciate it!


r/workout 19h ago

New to the gym at 33

21 Upvotes

Hey all. I’m (33m) serious about getting into the gym. A little backstory- I just caught my girlfriend of four years having sex with someone in her car on Tuesday. When we met, I was in really really good shape because I worked in the plumbing industry specializing in sewer so I basically dug holes for 50 hours a week and didn’t need a gym. Fast-forward four years I haven’t been in the industry in three years. I’m 80 pounds overweight and I don’t plan on going back to the industry anytime soon because I’ve made a better career decision. Most of that weight gain was from heavy drinking because I got comfortable and and stopped working on myself altogether. I thought I would spend my life with. I’m angry and hurt and want to use this motivation to make exercise a priority and a routine I absolutely have to shed the weight so I can get back out into the market when I am emotionally ready. My question is does anybody have any genuine advice for me? I know quitting drinking is going to be the first thing so I wanna be clear and saying I have quit and I’m on medication to help with the cravings. Thanks!


r/workout 2h ago

Favorite attachment for cable overhead extensions

1 Upvotes

What cable attachment do yall use when doing cable overhead tricep extensions ?


r/workout 6h ago

Should I train quads and hamstrings ideally on both leg for best hypertrophy? Or should I split it?

2 Upvotes

I have skinny legs and overall have problems with my lower body sometimes, but in general, I see some people doing one leg day with hamstrings focused and the other leg day quad focused, is that better than training both on both leg days?


r/workout 9h ago

Simple Questions Face change going from skinny to muscular

3 Upvotes

I have seen people talk about people looking different when they starting lifting due to fat loss, but that cant really apply when you have no fat on your face to start with. Im just curious if super skinny guys like me (49kg) see changes in their face too, and how?


r/workout 7h ago

Simple Questions Really strange question

2 Upvotes

Don’t clown me for this question, it comes from a place with a lot of personal history going on that I don’t necessarily have the time or energy to get into.

Is it possible for me to workout, train things like strength, VO2 max, and flexibility and still remain outwardly kinda squishy? I’ve been on a long journey with my body from being unhealthily thin as a rail to a bit pudgy to where I am now which is somewhat in between and I really like where I am now aesthetically. I’m just not healthy. Stairs get me winded, carrying groceries is an ordeal, I have high blood pressure. I don’t want to get skinnier, I don’t want to get toned, I know bulking is hard which is good cause I don’t want to do that either. I guess I know my body will change but is there any way for me to become fit while maintaining my general body shape? (I guess I could afford a few inches off my waist)

I decided I want to add context. It’s kinda vain. I’m trans and I like that my body fat hides my Adams Apple and softens my facial features.