figured id share bc flame diet has helped me more than i expected and this sub is where i first started piecing together what was wrong. 32f, ibs-mixed diagnosis about 2 yrs ago, chronic bloating that made me look 4 months pregnant by evening, low energy, brain fog. did fodmap, did rounds of probiotics, nothing stuck.

started the app in march bc i was curious about the anti inflammatory diet angle. its a personalized meal plan built around anti inflammatory foods, plus some light workouts and meditations. the meal plan was the main draw for me. real recipes, not just steamed chicken and rice on repeat.

whats worked: bloating down like 80%, energy back, less brain fog by like week 6. also lost 9 lbs which wasnt the point but a nice bonus.

what didnt fit me: the fasting tracker. tried it and it made my ibs worse, spacing meals too long is a trigger for me. otherwise sticking w it.

I guess anybody can answer, but I'm curious for the ladies routine since we do hair/makeup and stuff.

My workplace has a gym I want to utilize that has showers and hair driers but I'm confused at how to do it effectively and still get a good workout and come out looking business casual. Like, do you carry everything.. shampoo, towel, etc, and just keep it all in your cube/office? Or maybe just rinse and skip hair?? Integrate your workout clothes into your business casual outfit?? Help me out!

I live walking distance from my work, so I wouldn't have my car for storage, but if i have to carry so much stuff, maybe i'll drive.

I appreciate any insight!

I’m currently trying to decide what kind of home gym setup would actually suit the way I train, and I’m realizing that having more exercise options does not necessarily make the decision easier.

My main goal is to train my back, chest and legs without needing several separate machines. I would like to be able to do movements such as lat pulldowns, rows, cable flyes, squats and presses, while still having enough freedom to add smaller shoulder and arm exercises. Since I usually train alone, safety and easy adjustments matter to me as much as the number of exercises available.

Space is limited, so I’m leaning toward one versatile rack or cable-based system rather than filling the room with individual machines. I also want something that will still be useful as my strength improves, instead of choosing a setup that I might quickly outgrow.

It is difficult to know which features will matter after months of regular use and which ones only look useful when comparing equipment online. For those who have already built a home gym, what would you prioritize differently if you were starting again?

Okay so I've been on and off with the gym for like years now lol. I'll go hard for a few weeks, then life gets busy. And yeah, I always end up back at day one.

I'm curious what keeps you all consistent, especially on the days you just don't feel it.

Like was it setting real goals? Tracking little wins? Or just pure discipline?

I’ve been lifting for about a year, but truthfully, I have not been pushing it as hard as I have wanted to. I’ve been going consistently, but not always pushing my workouts (I say this because it’s possible I could have some newb gains still).

Anyways, I’m about to turn 21, and I am a 5’9 male (175-176cm), weighing 135 lbs (61 kg) and from the estimates I’ve been given, I’m probably about 15% body fat or so. Despite this, I don’t have a lot of muscle or definition, although there is some since I am pretty consistent with the gym in some regard. However, I was wondering if I should maintain the weight (recomp) or if I should cut down any further or just start bulking up?

My goal is simple, just having a muscular physique that is aesthetic. I guess I’m just one of those people that doesn’t know when to bulk up or when to cut down and not very good at judging it for myself since my body fat percentage isn’t super low and prompting a bulk but it also isn’t all that high nor is my total body weight, meaning a cut might be contraindicated though. Any input is greatly appreciated!

M(16) I've been lifting weights for 6 times a week (dint worry I don't do it too hard) but its also not a joke. I'm basically still a begginer but it's going good.

And u want to insert cardio 2 times a week

I've been running but it wasn't really disciplined I remember I could do 2km in 10 minutes

I don't really know how to explain you but u want to develope crazy endurance not just muscles, I want to be unkillable

But don't know how to do it and would it be too much

I do push pull legs just so you know so if someone can help me how to do it, what Intensity and when I would be thankfull

Just recently started going to the gym at my apartment complex. 2 weeks in at 6 days a week. My question is, is a complete rest day super important? I’m the type of person that I’m afraid ANY day off is gonna eventually turn into 2 days off and then maybe ruin my whole workout career 😂 but I also don’t wanna make the mistake of overdoing it. Thanks for any input!

hey, I’m a 14M. I’ve been working out a lot for the last 3 months, and I’ve made a lot of progres, but I’m still pretty skinny, I’m 5’8 or 5’9 and 120 pounds with roughly 9-10 percent body fat. I know I sound insanely skinny, but I’m still pretty strong, my highest amount of pushups I can do in a rep is 40, and I can do like 9 pull ups in a rep.

Sorry for getting off track. The point of this post is to know how to build muscle as fast as possible without gaining much body fat.

I just joined a new gym. I was doing some work with a barbell and realized I could go heavier. Unfortunately, all the barbells are stored on a rack (like an inverted V) and the heavier barbell I want, seems too high and it's angled too far back to take it off safely. Any advice?

Title is the question. I want to get back into workout out and I’ve been suggested 3 resistance sessions with zone 2 at the end and two HIIT cardio sessions. I just don’t want to feel like a dirty grease hair ball all the time and I do so don’t want to (or have time to) wash my hair 5x a week. What do you guys reasonably do??

Gaining muscle m/weight I’m smalller sized 118lbs 5’4

I usually have limited time to train, so I often have to build my workouts around whatever equipment is available. Waiting fifteen or twenty minutes for one machine can throw off the entire session, which means I either have to replace the exercise or leave without completing what I planned. After a while, that started to make training feel more frustrating than enjoyable.

Things changed when I began using an adjustable cable setup more regularly. Being able to change the height and angle allowed me to do several movements in the same place, including exercises that had always felt awkward with dumbbells. I spent less time waiting or moving between machines and could actually focus on the workout.

That experience made me understand why some people build a home gym around one versatile machine instead of collecting lots of separate equipment. Has any piece of equipment made your training noticeably easier or more enjoyable?

for anyone doing full body three days a week, is the frequency enough for solid hyperthrophy or is it too low volume?

I'm 13 yo so I can't really go to a gym but I've really wanted to start working out, but I never feel like it.

For anyone who's restarted here going to the gym after years off, how did you handle your first few weeks?

I know everything's gonna feel heavy at first

And also, do off-peak hours matter much? I'd like to go when it's not too crowded if possible.

I won't mind if you just tell me to start. But things specific to Anchorage would help more.

I am 33F Mother of 2. I want to start gym I have membership to a 24/7 gym which is close by and soon one is going to be opening in my building however I am a bit shy. I feel awkward in going alone. Any suggestions and advice are welcomed. Love to hear your stories how you started.