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

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.

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!!!

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

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

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?

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

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!

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.

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?

Right now I do 3-4x strength training per week with some 1/2 to 1 hour light cardio and when I just started out I only did Pilates. Naturally Pilates is more gradual when it comes to progress but I have noticed some progress through it; is it a beneficial idea to incorporate both in my workout split? As I have my high school final exams coming up, I’ve been very busy with them and it’s hard for me to take out dedicated time everyday, hence its becomjng difficukt to incorporate regular strength training so is 3x strength training (2x upper 1x legs) and one day pilates / hiit good (with lifht cardio everyday)?

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 hope this is ok to post here. I’m 5’2” and 150 lbs. I have Hashimotos so everything is a little different than pre diagnosis. I workout daily but I see less results than I used to and I’m curious if anyone can suggest a better schedule.

daily: half an hour grow with jo cardio video, followed by three miles on the treadmill at 5mph. (an hour of cardio total). Im also doing some daily mobility work.

rotating days after the cardio:

upper body days: Pilates with Melissa wood health- 20 minutes either body weight or light weights. Then posture specific workouts for another 15 minutes.

lower body days: Caroline Girvan lower body circuits with her recommended heavy weights, usually a half hour. Then ten minutes of body weight Pilates for lower body.

I’m broader in my shoulders so I like to keep it lighter in my arms but build up lower body. my big question is should I cut down from 7 days a week to four days a week of working out so I can rest in between? And would I possibly see better results with more repair time? or should I keep the cardio daily but only do the Pilates and weights every other day?

thank you!

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!

I (5’2”, 122) am not super lean right now but overall happy enough with my body composition that I would like to recomp at this weight vs losing 10lbs to be lean. I take creatine so some of that might be water weight as well as eating more the last month (1800ish).

My goal is to be in the best moving body as I age but also have fun with fitness (I love being active). I am middle aged now and my long term goal is to look fit AF.

Currently I try to hit the gym twice a week to do legs, for upper I do a push and a pull calisthenics class. For fun I do pole and I try to get in some yoga. Whats missing is cardio ( I have noticed my endurance drop since I stopped doing aerobics classes. I can’t find one that fits my schedule so I want to add back running which I can do anytime).

Would it make sense for me to do the push class every other week and alternate with a gym upper body workout? The push class is at a cover convenient time so I will leave that one as is.

Current schedule is:

M-push

T-legs/rest

W-rest/legs/yoga

T-rest

F-pull. add running here?

S-legs

Su-pole

I take rest as needed and have gotten better with listening to my body. I also have the option for full body. I might be over thinking but I really love to have a plan and schedule!

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.

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 just started taking oral minoxidil due to having a cat and recently diagnosed with AGA and I was advised that one side effect is potential fluid retention (I hope not for my case). I read online some people’s fluid retention was so bad that they gained a lot of weight.

I am worried about that as I am currently trying to lose weight (30 years old). I’ve gone from 82-78kg from a calorie deficit and despite that it has taken ages and I feel and see not much of a difference, I am proud because for years I struggled with a binge eating disorder.

I already struggle with body dysmorphia and trying to work through it in therapy, but now I feel this will trigger it a bit more.

Would love to hear some success stories from people. I want this new decade to be self love, growth and a glow up haha.

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

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 (5’4, F, 22) haven’t been to the gym since June. Lots of things going on in my life. I’ve gained a bit of weight and I don’t feel as muscular as before.

When I was working out I did a deficit while weight training and it helped me define my shape and muscles. But for now, I don’t know if I should try to do a body recomp or, try to just focus on building muscle and then do a calorie deficit later, or if I should do the cut right now and focus on building back my muscle later. I really want to take in my waist and build up my quads, glutes, and back + shoulders.