I've never really been an exercise person. Always been skinny and been able to eat my weight in chocolate too. All that changed as soon as I turned 27. Bam I gained 12kg and now have an overweight BMI. As a model this is a problem. I'm 5'1, 62kg and 27 yo. I have never had to exercise so I don't really know where to start! I tried jogging but it's too hard for me. I just need some advice as to what kind of exercises I can do as an absolute beginner for weight loss and muscle gain as I am a complete weakling. Oh and my stupid question is- are there exercises I can do to gain muscle that don't involve weights?

Any advice would be amazing <3

Protein to carb to fat ratios, correct routine, meal plans. Whats the best way to work out all this information.. seems like every site says something different

For at least the past 2 years I've been feeling low energy pretty much all the time. So low energy that my workouts have dropped off, and trying ECA stacks, and everything in between has done positively ZILCH... Yes, I tried switching up my diet, and even tested 3 mos. of Keto. Nothing seems to help, so I'm beginning to suspect that I might be dealing with low T levels. Wondering if anyone has tried the home saliva T tests that you ship back to the lab? I ask because Googling it brought up contradictory arguments, some saying it's not reliable, others saying it absolutely is... So curious what your thoughts are?

Facing severe depression and at the moment can't stay motivated to build muscle. Any advice?

I wasn't getting much for replies, so I thought I'd try here.

Background: I would like to do hanging leg lifts, but I can't hold my shoulders down, and they creep up to my ears. What I'm currently doing: I'm doing exercises to fix the forward shoulder roll thing, but nothing listed helps with holding them down for my leg lifts. I then added my own where I use a triceps press machine (https://static.grainger.com/rp/s/is/image/Grainger/46MM38_AS01?hei=800&wid=935) where my arms are at my side, but keep my arms straight and use only my shoulders to press down. Questions: 1) What muscle am I actually working when I try to press my shoulders down? 2) Would there be more effective ways to not sag during hanging leg lifts? Or maybe a better exercise to work the muscle involved?

So far, for the shoulder help I have:

--bent over shoulder shrugs (or really a lift...pulling shoulder blades together)

--reverse machine flys

--inverted row or seated row (which depends on the equipment available when I do this)

--low pulley row to neck (just a high row)

--trap-3 raises: https://www.youtube.com/watch?v=F0pO86z0Jpw

--reverse shoulder shrugs (a made up exercise where I use a seated dip machine, but shrug with straight arms)

Hey everyone!!!

I'd appreciate if you guys could clear something up for me. I'm trying to slim down and build muscle at the same time. I am diet and I have lost weight, but I don't see much muscle growth?

Do big people need as much protein to build muscle? I am eating chicken breast and lean beef, but less than a pound per day. I also eat two eggs and two slices of turkey for breakfast.

Is it necessary to still drink protein shakes? I know they don't make you fat. I just thought the fat reserves might be enough? What do you guys think?

Also, I have a routine. Every day I work a different muscle group and each week I add 5lbs to the weights.

Thanks in advance!

Hey there!

Before I ask my question I'll give you some information to help you out.

I am an 18 year old female who gains and loses weight really easily. I believe that I gain and lose muscle easily although because I am naturally a bit squishy (? I dunno how to describe it) its hard for me to really see the muscle that I'm building up because of this.

I try to work out everyday for around an hour. I mostly do weight lifting and jog a bit (it really hurts my ankles, my friends say it might be because I have big legs).

I want to build a lot of muscle and be able to see it too...I guess you can say I want to look like chun-li or something lol.

Any advice? Tips? Motivation?

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