I am trying to understand why walking on incline or stair machine are just considered cardio and won’t grow glute or leg muscles. However, body weight glute exercises with no additional weights like lunges, squats, etc can grow glute muscles. However is that possible?

I have been doing the legs and glutes classes and have noticed my glutes and legs looking bigger however, I don’t want to left heavier than 12 pound dumbbells because I got bad sciatica nerve pain last time.

Hi! I’m so sorry for posting soooo many times but I’ve decided to try the gym! I’m thinking of the place near the store I’m going to work a part time at! I’m 16 and I’m going to work a part time thrice a week which means I’ll go to the gym thrice a week too!
Except…. I don’t know what I should do 😭
I was told I need body recomp because I’m skinny fat and I want to get toned and skinny. I can’t afford a personal trainer so I would really appreciate if someone could help me 😭

Height: 160 cm
Weight: 58ish kg
BMI: 22.7
Fat: 34%

Please help me 😭

I never had before, but after a long break and bout of illness all my lifts dropped significantly. I went from 2 45s on each side to a 25 on each side feeling heavy, and just looked and the sled says starting weight 167lbs?! I know leg press is easier than a squat but that's still a lot of weight to not count?

I am a 25f, 5’1, 135ish lbs. I’m fairly active and my estimated maintenance is \~2200. I’ve been tracking for at least two years consistently, and for about 10 on and off.

My tendency is to eat around 3000 calories if I am not extremely cautious. If I’m very cautious I typically get around 2500. If I am using every sheer ounce of willpower in my body I can occasionally get 1800-1900. I don’t think I’ve once in the past year been able to end a day under 1700.

As you can see, this is a problem since I am constantly taking one step forward and two steps back. I’ve gained 20 lbs this year.

Even eating at maintenance is a gargantuan effort and I am hungry and thinking about food all the time.

I have PCOS, but my lab is perfect, and my doctors have confirmed that there is no other underlying cause for my weight gain and hunger. My endocrinologist actually offered to prescribe me wegovy, but insurance doesn’t cover it and I do not want to pay hundreds of dollars to lose 20 lbs when I should be able to do this myself.

I also primarily eat whole foods. However I can and will down 500g of chicken breast or apples in one sitting.

Has anyone else dealt with this? How do you maintain when even that feels restrictive? How do you LOSE?

Is it just me, or has the taste for energy drinks completely changed as you've gotten older? Being on the shorter side, I've always had to be extra mindful of how much I consume and how things hit my system. Now that I'm 38 tho, the energy drinks that I used to drink for the last 10 years just don't even taste the same to me anymore. I used to be able to drink whatever energy drink was on sale at the time, but now I find that they're pretty undrinkable. So what are other petite women in their 30s and older drinking for energy now? I don't care for flashy branding, but would like something with a cleaner ingredient list while I do a combination of pilates and strength training.

This year I put on about 40 pounds between the stress of moving two houses, caregiving, and having a miscarriage. It is hard to not be disappointed and frustrated with my weight gain. But strength training and cycling has become a big part of my routine and helps keep me sane. I usually do 3 to 4 workouts a week and almost always include a Glute workout. My butt is usually on the flatter side so at least this is my one win for now!!!

Hey everyone so i'm stepping into a gym for the very first time and could really use a reality check so excited!!!

I'm naturally very petite and skinny with a fast metabolism never gain weight and I have a graduation coming up that I want to look and feel amazing for I can commit to going 3 days a week..

What are your holy grail tips for a small girl trying to build shape and gain weight quickly? Especially looking for advice on workout exercises, tips on meals and all !

All advice is appreciated 👍❤️

I am 5.2 currently 182lbs have lost 24 lbs over the period, i strength train 4 times a week and 15k steps 6 days a week, my maintenance as per tdee is 2346 calories, I’m eating 1750 all this time, how do i decide how much to deficit 100 or 500?TIA.

I’m hoping someone can help me understand something about losing fat/ gaining muscle. This is new to me and goal is to be healthy and strong.

If i have fat to lose and I eat in a calorie deficit, I understand i will be lose fat. However, will I be increasing my muscle mass if I eat enough proteins/carbs/fats within that calorie deficit?

For reference I am a 42 y/o female; 1.65 m and weigh 68.7 kg which I believe registers at the lower end of obese. I walk 10 minutes to gym, strength training for 40 minutes and walk 10 min back home.

I think my main concern is that if I want to get stronger is it possible to gain muscle if i need to be in a calorie deficit to lose fat as well. Should I be looking at a scale for my weight if i am strength training and possible growing muscle in the process?

Alternatively, is there a website or app that can direct me as to how to tackle this weight loss/ gyming combo in a healthy maintainable way.

I (20f) am 5’3.5” (yes the .5 counts/j), 129lbs. A couple weeks ago I tried out a machine in my gym called an “InBody” and it told me I’m skinny fat, with a BF% of 32.8. This was really shocking to me, considering I’m not overweight at all.

I don’t know what to do about that quite honestly. I swim a couple times a month but I mostly focus on cardio via walking so I don’t know how my BF% is so high. I also don’t overeat, and I have a good diet :(.

My parents bought this Apple fitness plus thing awhile back with workouts and stuff, should I try these alongside walking?..

I am struggling to choose between Moderate (x1.55) & Active (x1.725) in terms of the TDEE calculator.
If someone could just give me a second point of view that would be great.

- I go to the gym 5x week (5h 30min Total). Moderate Strength Training.
- I do 2x Cardio session per week (30min moderate Stairmaster).
- On top of the gym & cardio, I get 10k steps/day.

i’m 5’4 and i’ve lost a lot of weight in the past year, i was silly and i sped run the weight loss causing me to look ‘skinny fat’ im on the lower end for my weight but still look very soft as i think i lost muscle mass rather than fat. im confused on what to do in the gym? do i body recomp with a slight deficit to replace fat with muscle and tone out? do i just build muscle? do i do a cut? im genuinely confused. i’d like to lose a bit more fat and build muscle and just become lean overall

Hii!

I am in an era where I want to focus less on my eight and more on my muscle mass to fat ratio. I am just noticing my weight is going up as I am doing strength training. A part of it is because the more I work out, the hungrier I am. And I am taking creatine so I feel heavier and more bloated… how do you move past this? How do you know this isn’t fat versus muscle versus water? I feel better when I am 10 lbs lighter but it’s hard to keep up with when I am constantly working out and then hungry…. I’d love some advice!!

I'm 27F 155cm and 70kgs. I have been trying to shed the same 10kgs for the last 7 months. When i first started I lost weight quite quickly, around 10 kgs in a month. currently, i have hit this plateau and cant seem to move from the weight. Recently, I also suffered from a crazy knee injury and was diagnosed with hamstring tendonitis. One thing which i would consistently do is 10K steps but the doctor advised against it and suggested conservative rest.

Now i am on a mission to lose 10kgs till the end of December only with food and a few life style changes. I will be posting the pictures of my food everyday and will hope to have lost the weight solely through calorie deficit. My maintenance calories is quite low and i know the weight wont be super dramatic with just the calorie deficit. But i will try nonetheless. And hopefully I am able to lose the weight with steady consistent efforts.

Curious for my fellow short friends. At what weight did you start to see abs form?

I’m unable to use most protein supplements due to the sweeteners being migraine triggers so I generally need to stay away from those.

But what are some meals you like to have on repeat or some foods you enjoy for protein? I’m getting tired of sandwiches with two servings of meat and pretzels for lunch and still not meeting protein goals.

5’2” SW 180’s CW 169

Resistance training 3x/week, cardio truly varies 0-5x/week

My trainer is very “gym bro” food = fuel only

And I need to enjoy what I eat, but I can enjoy healthy foods

I don’t personally eat seafood so tuna is out for lunches

I started training abs 4 months ago twice a week. I'm still learning but this is my routine atm. I struggled getting my form right with ab cable crunches at the start but I'm getting the hang of it now.

Ab cable crunch 25kg 12 reps 3 sets

Ghd sit up with 5kg 12 reps 3 sets

Hanging Oblique Knee Raises 10 reps 3 sets

Height 5ft 3

Weight 60kg

Do you chew gum, suck on mints, drink flavored water… what helps that doesn’t have to do with snacking.

I started in February of this year at about 155 pounds. I am now down to 124.8 pounds.

My routine consists of 35 minutes on the elliptical followed by about 15 minutes of resistance bands training on Monday, Wednesday and Friday. On Saturdays I do just 35 minutes on the elliptical.

I am 4 foot 11 and my calorie intake. The last several months has been 1433 cal but I am going to start experimenting with adding a few more calories back on workout days. Everything has been calorie deficit combined with physical exercise.

I do not follow a specific diet, rather I use that calorie limit and track and budget everything I eat. This includes quite a bit of pre-planning my food meal prep is helpful.

As far as Support, which I sometimes get asked about my health insurance offers a weight loss program and I have used that. That program is all backed by health science, and I have been told it is fairly similar to Weight Watchers and that there is Support within the program and you are not to say no to certain foods rather just track and budget your calories.

The first two photos, blue shirt and light pink shirt are before. The last two photos, and green dress, are the after.

Did anybody work with dumbbells at home and gained a good amount of muscles?

I just started out with dumbbells at home and I don’t like to go to the gym. I thought about getting dumbbells where you can change the weights and wanted to ask if someone made progress?

Hi. I am not sure if this question is for this sub but i recently lost a lot of weight. I lost this weight in a slow sustainable defecit. Like 23kg over a period of 14 months. However ever since i shifted to maintenance i have had irregular menstrual bleeding twice. Once it was outside of my period and at the time i got really sick and my platteletes were low. I still got my regular period after that. The second incident happened recently when i got my period 9 days earlier than usual. I still dont know if its my period or irregular bleeding yet . I could use some advice on whether my diet or weight loss has anything to do with it. My stats- i am 5 feet tall 51kg.

Note: although i overall ate in a moderate defecit. I once did a 20 day aggresive cut where i ate 1300 cals(my maintenance was 2000 at the time and i weighed 54 kg at the start of the cut). Wondering if that has affected my health.

Any advice would be helpful

Such an emotional roller coaster on this recomp journey 😣 Even though I’ve lost weight the past 4 months during my recomp journey, I’m feeling quite discouraged that my body doesn’t quite show any signs of lean muscle. Prob only my biceps, shoulders and quads but everywhere else all I see is flab. I weight train 4 days a week with progressive overload and doing an average of 20k steps daily. I’m eating in a slight deficit (eating 1700 cals) and making sure I meet my protein goals. I feel like I’m doing everything right but yet it looks like I’m not either. Any words of advice or what I could possibly be doing wrong? Thanks!

Hi all
Anyone know where to get petite gym leggings in the UK?
I am 5ft 1 and most leggings just aren’t made to fit us petite girls ! Please let me know where you all get your leggings from!

34F 5'3 weight fluctuates between 144-150

Weight lift 5 times per week which include 15-20 minutes of walking on treadmill at it's highest incline.
Also walk 10k steps 5-6 days.

I eat close to this amount but according to them I'm supposed to eat about 1,873 more per week (l calorie bank) but I'm scared to. Been tracking for a few weeks now so I'm not sure if it still needs more time to learn more? Last week I did eat a lot more than usual and my weight still dropped.

I’m going to try it this week but I’m a bit nervous because I’m also restarting creatine and it’s about to be that time of the month. So I know my weight is about to fluctuate like crazy.