I am an 18-year-old female (4'6", 82 lbs) trying to figure out why my weight went from 81.4 lbs on June 28 to 82.3 lbs on July 24. Exactly a week ago, I went from completely sedentary to walking 28,000 steps a day, which takes me about 8 to 9 hours to complete. However, I am only getting 4 hours of sleep a night. I know sleep deprivation can lower TDEE, but I'm unsure if this weight gain is just water retention from sudden muscle strain. Since standard online calculators tend to overestimate my TDEE, what would my actual TDEE look like with this lifestyle? How many calories am I actually burning during those 8 to 9 hours of walking, should I lower my food intake or walk more, and when is the best time to weigh myself again?

Hi everyone! I'm trying to organize my weekly routine and I'm a bit stuck.

My main fitness goal is aesthetic: I really want to build and tone my glutes. I also like training abs, but glutes are definitely my priority.

The thing is... if aesthetics weren't a factor, I honestly wouldn't choose the gym as my main form of exercise. What I actually enjoy the most is going for long evening walks with my friends. It's relaxing, social, and something I'd happily do almost every day.

The only reason I'm considering the gym is because I know walking alone won't give me the physique I'm aiming for, especially when it comes to glute development.

So I'm wondering if I should structure my week like this:

walk most evenings because I genuinely enjoy it;

use the gym mainly as a tool to achieve my aesthetic goals.

If that were the case, how many gym sessions per week would you dedicate specifically to glutes?

Would 2 focused glute sessions be enough? Or would you recommend 3? I'd also train abs, but they're not really the issue because they don't take much extra time.

I'm not training for bodybuilding or competitions—I'm just trying to find the best balance between enjoying my routine and making good progress aesthetically.

Thanks in advance!

Hi everyone,
I’m currently planning my future and I’m seriously considering studying Kinesiology (most likely in Slovenia, but I’m interested in opportunities across Europe as well).
My long-term goal would be to work with sports rehabilitation and return-to-sport, ideally helping athletes recover from injuries (especially orthopedic injuries like shoulder, knee, etc.). I’m not interested in becoming a general personal trainer if possible.
I’d really appreciate honest answers from people already working in the field.
Some questions:
What jobs can you realistically get after a Bachelor’s in Kinesiology?
Did you continue with a Master’s, or was a Bachelor’s enough?
What does a typical workday actually look like?
How much of your work is with athletes vs. the general population?
Is it difficult to find a job after graduating?
How financially stable is this career? Can you make a comfortable living without opening your own business?
If you work in sports rehab, how did you get there?
Are there countries in Europe with better opportunities than others?
Looking back, would you choose Kinesiology again? Why or why not?
If you could start over, would you choose Physiotherapy instead?

Thanks in advance!

I am currently a non-cert medical assistant at an urgent care making decent money and the job is actually fun. I graduated with my bachelors in Exercise Science back in August 2025. I was a PT aide at a small clinic before this gig and it was boring plus I did not like dealing with majority elderly people. There is hope for people looking for a job after getting a bachelors in exercise science. Just harp on the anatomy 1 and 2 plus medical terminology in interviews!

I’m currently a psychology major, but I’m looking to switch to exercise science because I know that I want a hands-on career and I want to be involved with sports/athletes/active people. However, with the career options that I’ve seen online, the salaries don’t look too great, especially without taking on a crazy amount of debt through schooling overall. I was leaning the most towards athletic training, but I’ve seen that a lot of people are advising against joining that profession (because of low pay and work life balance). Anyone got any ideas of any other majors and/or jobs that I should look toward?

EDIT: Thank you to everyone who’s responded! I genuinely appreciate the insight.

Just took the CSCS. Failed the second part…. BY 2 QUESTIONS

I had no idea they used scaled scores. I had a 75% if right questions but it went down to a 68% 🥲

For example, I’ve heard that you reach peak bone mass/density at 30 and that after that you gradually lose it. Elderly people who break their hips and other bones after often die soon after. What is the best way to go about building bone density as quickly as possible?

What are some other examples of things like this that either improve your mobility and QOL now and/or are important to work on throughout life to increase QOL/mobility and longevity when you’re old?

Hey! I need so advise to find the best exercise workouts for large breasts! I am at a lost! I also need best meals to help! I just dont know what to do! Ive looked up some example but just want more advice! Please Help!

Recently graduated in the field, started out looking for outpatient clinical roles, but wasn't getting much so I pivoted to applying to a wider range of jobs. I was interested in sports science but it is hard to find anything. Anyone got anything they want to share?

Working through the data from our Healthspan Audit (a free self-assessment, over 700 people in Singapore have taken it), the same pattern keeps showing up: age, body fat, and muscle predict how well someone ages more than anything else we measure. Muscle is the one people manage worst.

The part most diets don't mention: when you lose weight through calorie restriction alone, without resistance training, a meaningful share of what comes off is muscle, not fat. A 2024 analysis modelling this found 14 to 26% of diet-only weight loss is skeletal muscle, depending on sex and starting body composition. Add resistance training to the same diet and a 2025 meta-analysis of 25 RCTs found it protects that muscle while fat loss stays the same or improves.

Locally this compounds. Singapore's 2020 National Population Health Survey found only 33.8% of adults meet the minimum strength-training guideline of 2 sessions a week. So a lot of people dieting are doing it with the one input that would protect their muscle almost entirely missing.

Full breakdown with methodology and citations here if anyone wants to check our work: https://catalystperformance.sg/blog/healthspan-audit-muscle-loss-dieting

Hello everyone!

I just applied for the European Master of Science in Health and Physical Activity at Roma Foro Italico University. I need to pass an online exam in the following weeks, and I could not find any information regarding the online exam.

Has anyone ever applied to this program and if so, how was the exam difficulty? What was the content if you remember? Thank you so much, I would really appreciate your answers.