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File: 1727481705401.gif (243.1 KB, 480x327, tumblr_932c69d4b21b7866c833e2c…)

No. 433552

Previous thread: >>>/g/378038

This is for diet and fitness related things only.

-Post your goals, your current state, like your weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.

Feel free to post charts of your progress! If you're doing daily reports, remember to sage.

Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!

Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.

No ana, please.

No. 433557

File: 1727482169530.png (416.1 KB, 977x491, Screenshot_3.png)

>>433537
try using an ab wheel

No. 434228

Would physical therapy and posture correction tips belong here?
I have horrific posture, very bad anterior pelvic tilt from autism tippy toe walking my whole life. I'm trying to correct it but it gives me insane strain on my upper back and makes me lurch forward. I'm afraid of looking like a troon but my backwards bend booty pop isn't great either. I lean forward slightly when I walk and look like a freak as is.
Any nonnies have experience correcting this? I did some posterior pelvic tilts earlier and hip stretches from some video but I'm scared that it's too late for me.

No. 434230

>>434228
>I'm scared that it's too late for me
no
start using this >>433557
add pilates or yoga

No. 434247

>>433557
whats the correct form or posture to perform the ab wheel optimally.

No. 434260

>>434228

Yoga or pilates for bodyweight exercises

Weights try doing rows, shoulder press, chest press, lat pull downstairs are the first things that come to mind

No. 434261

>>434260

Sorry "downstairs" was an autocorrect ignore that

No. 434262


No. 434315

I have big, flabby and lumpy thighs. They look almost like they have lipedema. Has anyone managed to get rid of those with exercise? I'm worried not even losing weight will help, and the skin will just start sagging

No. 434326

>>434315
Get rid? Lol. You have to start lifting heavy if you want to improve how they look

No. 434346

>>434326
So just losing weight would just make the skin loose?

No. 434375

>>434315
Not sure if it would help tbh but what about leg compression garments?

No. 434428

>>434346
Idk how big your legs are but even if you lose weight the consistency of the thighs will not improve if you don't work on the muscles, so you will just have flabby lumpy thighs that are slightly smaller. Additionally some muscles appear bigger if you don't train them.

>>434260
Upper body work outs are good but will not improve posture issues without core work. In anterior pelvic tilt the posture causes weakened abs and lower back muscles but this will be fixed if the ab wheel is used, also planking is good. But I've seen major improvement in my posture from using the ab wheel as in I don't have to correct or think about my posture anymore because my body holds it on its own (I've been using it every day for about 2 months)

No. 434431

>>434428
What are some good exercises for thigh muscles?

No. 434438

File: 1727724577108.jpg (125.45 KB, 986x1000, 712JkwVpRVL._AC_UF1000,1000_QL…)

I already do cardio at home, but I want to implement more weight training. I have social anxiety and I would like to avoid the gym at all costs. I've been thinking about getting one of those weight training dumbbell sets. I'm around 110lb and 5'4" and the set I've been eyeing is around 80lb, which I feel should be plenty. Does anybody have any experience with those? I fear I will get it, and it will be really bad quality. I am pretty fit physically, and I can lift heavy weights as it is, but the 80lb would be a good start, no?

No. 434439

>>434438
samefag, but I would ideally like to focus on building muscle in the arm/shoulder area, I am not really concerned about glutes.

No. 434440

>>434431
bulgarian split squats

No. 434441

>>434438
How much space do you have? I have adjustable kettlebells from Titan Fitness and they are great. No experience with adjustable dumbbells though.

No. 434444

>>434441
I have a pretty large living room mostly designated for working out. But the kettlebells you mentioned seem like a great option, thank you for the recommendation.

No. 434457

>>434438
>110 pounds
>80 lb weights
Um…

No. 434497

>>434457
It's my bad, it is adjustable, so I thought it would be a good idea, since you can start with even 10lb…Ideally, I would like to gain more muscle mass and fat up to 150-160lb. I hope that clarifies it a bit. That is what I meant by "it would be a good start" as I don't think I would need to buy heavier weights until I become more physically fit and heavier. My main concern was about quality/practicality.

No. 434510

>>434438
I've bought some cheap shit in my time and as long as it weighs out correctly and doesn't seem likely to snap off you'll be fine. I'll be real though I do not like the look of it when it's in barbell mode. I'd be worried having that in the air above my head. Check the reviews.

No. 434618

ive been doing pilates for a month twice a week and shocked at the strength gains, ive went from not being able to lift my leg to finding the warmup exercises easy and only getting fatigued later on which is a definite non disputable improvement. This is by far my longest streak ever of exercising. Unfortunately the scale is not budging though and it is a bit of a mental block. Because ive set a number as a goal even though ive made definite progress it feels like it hasnt because the number has not changed. But i legit feel lighter since my core is stronger and i carry much easier through life, my back pain has lessened too. Any advice for the mental? Im pretty goal and number oriented so if you have any idea what else to track that would be great.

No. 434707

>>434228
There's yt videos about correcting posture. I did the exercises and would practice my posture in the mirror. Really, you just have to remind yourself until it becomes natural. Like the other nonas said, yoga is really good too. I highly recommend it. Yoga with Adriene is an excellent yoga yt channel

No. 434716

File: 1727818047448.jpg (105.59 KB, 736x736, 62bdc87a3e84d259c51a9397c3460d…)

With all the pilates and correcting posture talk, I wonder if there are pilates exercises that I should do and should avoid since I have scoliosis. And also, would pilates help someone who's skinnyfat? I seem to put weight on my belly and boobs a lot, while the rest is fairly skinny.

No. 434720

>>434618
Just brainstorming:
>track how many sets you can do per exercise before failure/fatigue, or increase difficulty using progressions/weights
>track body composition of fat and muscle using specialized scales (most use electrical currents, not recommended for anyone with heart problems)
>track food macros you eat

No. 434723

>>434618
measure circumferences of your body or how much fat you can grab instead of weight. Weight isn't a great indicator of progress

No. 434727

think i might unironically have a horomone imbalance or something because the weight i’m retaining now is all in the belly. no matter what i do. plus the random hair growth / breakouts that won’t end

sucks not having healthcare tho so i can’t even figure out if this is fr

No. 434728

>>434727
Yoga helps with hormone imbalances but you have to implement it into your daily routine. There are also resources available online on how to regulate hormones naturally like on the huberman podcast.

No. 434735

Anons with pcos - what has helped the most diet-wise? Is keto good? Or is lowering saturated fat intake better?

No. 434737

>>434727
I'm not a doctor but it sounds like you might have PCOS. Even if it's something else it wouldn't hurt to try a diet that could combat insulin resistance, it might help with the belly. Related:

>>434735
My doctor advised me to do low carb and it has worked for me. I cheat a little bit insofar as I still eat carbs (less than I used to) but I have switched to lower glycemic index carbs, swapped white rice for brown or multigrain mixes in smaller portions, white bread for grainy bread, etc. I also switched up the order in which I eat foods as that can affect glucose spikes; veg -> protein -> carbs. I was almost prediabetic when I first got diagnosed despite being slim, now my A1C is looking good and I have fewer symptoms. YMMV of course! If you think you can do it I have heard of people having dramatic results with keto, I'm just not willing to go that far (yet). Good luck nona.

No. 434740

>>434735
I take a battery of supplements and it made my periods regular and light for the first time in my life. If I could figure out how to get all the right nutrients through food I’d love that but I have not done so yet. But I had mild PCOS symptoms (the cysts, irregular heavy periods and acne.)

No. 434764

>>434737
>PCOS
i'm not sure if its this because my periods are fine and regular as usual.

No. 434767

>>434764
>>434727
Please sign up for poorfag healthcare. I heard spearmint tea could help with PCOS though.

No. 434803

Androgens have ruined my face, body, and skin I'm practically a pooner
>>434735
Lowering saturated fat, absolutely no dairy

No. 434809

>>434764
That alone is not an indicative, PCOS is a syndrome with an array of symptoms

No. 434914

>>434764
PCOS is unfortunately kind of a spectrum and you can experience one or two symptoms but not others, while still having it. My only symptoms were mild hormonal acne and a slightly wonky cycle, I just had a very observant OBGYN who listened to my complaints and decided to run a full metabolic panel on me. That was when we found out my hormones were out of whack. Incidentally, I had an ultrasound and they found no cysts. It's a fairly broad and common metabolic disorder.

I hope you can eventually access healthcare to figure out what's going on with your body. But in the meantime it can't hurt to make healthy changes. Your symptoms do sound hormonal.

No. 434961

>>434727
Ironically whoever has diabetes or PCOS are the people who need to be spending the most time at a gym because of their health

No. 434964

File: 1727984646812.png (1.94 MB, 828x1792, IMG_2706.png)

Instead of losing weight I would like to gain weight. I never manage to go past 110 lbs my entire adulthood due to depression. When I’m depressed I don’t want to eat or do anything positive and If I do eat it’s normally sweets. A big reason I get depressed is either due to high stress at work or low self esteem due to my psoriasis flare ups on my face.

This has been impacting my psoriasis but I genuinely don’t know what to eat to help inflammation. I know cutting out sugar is #1 but anyone battling psoriasis what do you eat that helps ease flare ups? And how can I ween myself off my sugar addiction. It’s like as soon as I’m sad I crave dopamine so I eat something sweet. I feel like I’m killing myself

No. 435082

Can anyone recommend a free/cheap app for things like stretches and posture correcting exercises? I’ve been trying to build up a daily routine but keep forgetting what to do, and having to look things up all the time takes up a lot of time. It would be nice to have something like a daily checklist with accompanying images or video to remind me what to do.

No. 435089

>>434964
Eat more fruit to help curb your sweetness cravings. If you're going to have candy or a pastry, eat a piece of fruit beforehand. It'll likely fill you up and you won't want to eat as much of the treat. It can also help to wean yourself off so the crashes won't be as bad. Eventually, you'll want a banana instead of a snickers. Imo those cravings aren't bad but indicate that you might be lacking the good kind of sugar.

No. 435105

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>>434964
Basically nonny, you gotta eat healthy. Figure out your BMR and TDEE or JUST the TDEE since it calculates in your BMR. Theres plenty of calculators online. Always eat atleast 100cals over your TDEE you will gain but it wont be easy. Gaining weight when your life doesnt revolve around food is just as hard as losing weight when your food obsessed.

No. 435115

>>434964
Idk about psoriasis but for healthy weight gain nuts and seeds are great
They're very nutrient dense and you can just snack on them like on sweets
Maybe try honey roasted peanuts

No. 435119

>>434964
This is a bandaid solution because it's always better to eat regular foods, but have you considered taking a weight gainer? Usually one scoop has about 1000calories which is really helpful if you feel physically unable to eat a lot during meals. The caveat is that you should definitely working out regularly.

No. 435136

>>435119
I'm sorry but this is just bad advice, and I say that as someone who struggled with a similar issue as OP
What's the point in buying expensive highly processed slop when she's going to lose all that weight as soon as she stops consuming it
There are no bandaid "solutions" for weight issues, there needs to be a healthy diet and lifestyle change

No. 435146

>>434964
i don't have advice for gaining weight or anti inflammatory foods but i also have psoriasis and the only advice that i can give is either to quit/change your job or lower your work hours. i quit my stressful job and my psoriasis has pretty much cleared up, i haven't had to use any medication in almost 4 months now. maybe it's just coincidence (because you never really know with psoriasis i guess), but just wanted to share anyway. being in a work environment that is highly stressful is not worth the mental and physical torment. i hope it gets better for you soon nonna, psoriasis really really sucks

No. 435147

I cannot stop binging once I decide to try lose weight. I don’t know how to stop this. It’s like the moment I’m not allowed to eat something I want it a thousand times more, whereas if I have to eat something, I don’t want it anymore. Is there a simple fix or am I just going to have to rely on self control?

No. 435150

File: 1728068747902.jpg (54.35 KB, 474x711, running meme's.jpg)

>>428049
I FRACTURED MY FUCKING HIP, IM GOING TO KILL M

No. 435153

Is there any real difference between using an exercise bike vs a treadmill? I'm a lazy fat fuck and I don't like walking

No. 435156

>>435153
exercise bike is better for your joints, especially compared to running on the treadmill, but walking engages the core and targets more muscle groups - the bike is still good cardio and burns calories though, so I wouldn't worry about it.

No. 435159

>>435150
What the fuck, HOW? Are you 90?

No. 435161

>>435159
i’ve never broken anything i’m a healthy weight i eat well and i don’t have osteoporosis(?) WHY ME

No. 435166

>>435161
Well there's something seriously wrong with you
What did the doctor say

No. 435195

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>>435089
>>435105
>>435115
>>435119
>>435136
>>435146
Thank you all so much for your help I truly appreciate it. I have been struggling for years to gain weight and any time i have asked someone for advice on what healthy ways to gain weight are they look at me like im crazy and tell me to stay the weight i am even though im literally malnourished and my skin is flaking off my face. I really want to cry I will look into all of this. I hope all of you have great weekends.

No. 435287

>>435136
>it's always better to eat regular foods
>The caveat is that you should definitely working out regularly.
Please read carefully before responding

No. 435327

>>435147
I talked about this in the last thread. What is important to remember is that you aren't fat because you binge eat, you binge eat because you're fat. The problem with diets is that they attempt to treat the symptom (binge eating), not the disease (being a fat pig).
While there are multiple potential causes of being fat, the most common, at least for otherwise healthy individuals, is an unhealthy gut microbiome. The problem is not that you are giving into junk food cravings, the problem is that you are having those cravings in the first place.
If the food cravings are mainly psychological (there's always going to be at least some psychological element with any addiction), that is one thing, but if the cravings are physical (i.e. your body is simply DEMANDING that you gorge it with Snickers bars), that is fairly straightforward to manage.
What has worked for me is a more extensive version of what I mentioned in the previous thread: for one week, eat nothing but canned corn, beans, broccoli, fruit and kefir with added probiotics. Anons have asked me some of these things can be substituted and while I'm sure they can be, I can only personally vouch for what I have myself tried. Before you are finished your first 24 hours, your physical cravings should mostly be gone. You will still probably have some psychological cravings for junk food but those are manageable when the physical cravings aren't there.
After you have completed the one week gut reset, you can return to normal eating except that for breakfast you must eat a 100% prebiotic/probiotic meal (corn, brown rice, broccoli, fruit, kefir, etc.) and not eat anything else for at least 2 hours. After that, eat as much as you want of whatever you want. Then have another prebiotic/probiotic meal for (or at least with) dinner.
Do all this and you should lose weight without even trying to

No. 435330

>>435082
Oh my god, why must there be an app for everything? Write a list down on a piece of paper and refer to it. You can even make little stick figures to demonstrate the poses. I used to do that when I first started weight lifting.
>>435327
I saw kefir at the store and thought of you today. What's it taste like btw? The kind I saw was unsweetened.

No. 435339

>>435327
Are you sure this is about your microbiome? If you eat mostly vegetables and one serving of protein (kefir or anything else) for breakfast and dinner every day you will obviously lose weight.

No. 435340

>>435327
ty for this, nonna, not the previous anon but i have the same problems as she does and will be trying this advice (maybe kombucha or ACV instead of kefir since dairy vs my digestive system is messy). will report back if it works!

No. 435346

>>435339
except that this "diet" allows you eat as much junk food as you want in between those two meals. When your microbiome is healthy, you simply won't want to eat as much crap. Your mind will still want to eat an entire half gallon of ice cream but your body will be satiated with a single cup. 0 self discipline required. It's really incredible.

No. 435347

>What's it taste like btw?
like sour, drinkable yoghurt. It's not very good, but you get used to it
>The kind I saw was unsweetened
that's the only kind you can have. Added sugar would mess up the gut reset

No. 435376

>>435327
I’m assuming kefir with protein powder cancels out?

No. 435429

>>435376
NTA but any non-pasteurized fermented product will do the trick according to her logic, so basically the kefir needs to contain live bacteria. Gotta ingest the prebiotic first (food containing fiber) then ingest fiber fermenting bacteria. I'm interested in the gut microbiome and started fermenting my first veggies this summer, so I wanna add my two scents. Her post seems to be about reducing cravings while implementing lifestyle changes and switching to healthier foods, but I'm not sure how much live bacteria can realistically do during just one week. Changing what you frequently eat is key, or in other words you need to have a plan for what you are going to eat after this one week cure. While there are lots of studies implicating gut dysbiosis in obesity and studies suggesting bacteria signaling back and forth between the gut and brain, the one-week gut reset sounds a bit placebo. Placebo can be as powerful a tool as any, so if people find it easier to change their diet this way then more power to them. Her conclusion just seems a bit rushed or like the female equivalent to bro science.

Your gut microbiome is a product of the food you currently eat so it's ever changing, but at the same time it's been shown that it's hard for certain bacteria to get a foothold inside your gut if the spaces there are already occupied by other bacteria. From what I've gathered it's best to consume fermented foods frequently in small dosages. Most of the bacteria will pass through you, or when you stop eating them or the food they thrive on they die etc. That said those bacteria can still provide benefits during the window of time they are inside your gut. Fermented food also contain more enzymes which aids with digestion, and they can taste delicious.

No. 435458

I'm close to achieving my first strict pullup but my lats are growing too much… Same with coumpounds exercices in general, they are making my already not-thin waist thicker, what should I do to gain strength with zero hypertrophy? I'm already in the 3 sets 5 rep range, should I go even lower? Other than that I'm so happy with my strength progress and I look really good.

No. 435467

I've lost about 10kg from my heaviest (75kg in 2021, 65kg now) with calorie restriction and a lot of cardio, but my diet and eating aren't that much better. I've definitely cut down my eating because I used to binge on thousands of calories a day, I was probably averaging 4k-5k a day. Now I eat around 2k, sometimes less sometimes more and exercise on top of it. However, I have a huge problem with junk food and sugar. Most of what I eat is processed junk.
I've tried quitting sugar for a while but I always give up, because I think to myself "It's better to just have sugar and still lose weight than being overwhelmed with cravings and end up binging" which I guess is true but at the same time I know my health will deteriorate if I continue eating like this, even if I end up losing a lot of weight.
Anyway I have decided to start off by not eating processed food during the week, then allowing myself sugar on the weekend. That way I can tell myself that I can resist the cravings and just wait for a few days. I will see how it goes.

No. 435487

>>435458
I think you could increase your reps, overworking the muscle can sometimes keep you small, I've found. If you think you look good though and you're feeling good with your progress and health then I don't think you should change anything. There's nothing wrong with putting on muscle, that's the whole point of this stuff.
>>435467
I'm like this too and I just incorporate sweet stuff into my day as part of my carbs, like a serving a day. It stops me from bingeing and I don't feel like I'm restricting myself. It helps that a lot of what I like is "pure" sugar, stuff like gummies and hard candy that doesn't have any fat.

No. 435491

File: 1728226621502.mp4 (18.17 MB, 576x1024, Snaptik.app_742231962450896823…)

lmao nonnas let's go weighted blankets

No. 435500

Not sure what to make of prebio/probio-chan's regimen but yeah I can confirm that naturally probiotic foods are tasty and easy to include in your diet:
Start using kimchi as an add-on to your (savoury) breakfasts at least once a week (if not every breakfast), have a few pickles as a snack on another day, eat yogurt sometime, drink kefir, etc. Make it a habit. I like unflavoured kefir and there are a lot of brands that make it really mild tasting, but you can even get fruit/berry flavoured ones where it's just like the child-targetted drinkable yogurts.

No. 435501

>>435500
god. can you or anyone else name a good brand of the flavored ones for dumb bitches with childish palates i.e. me? I tried kefir once and simply couldn't get into it but I really want to…

No. 435502

File: 1728230832017.jpg (202.29 KB, 966x1587, 1000018781.jpg)

>>435501
Liberté (mild but mid) or picrel

No. 435503

>>435502
samefag and sorry that's a pic of the plain, but their blueberry flavour is exactly what you want

No. 435505

>>435502
Make your own kefir at home for dirt cheap, you don’t even need to do anything- just wait until it matures. No need to buy that plastic shit.

No. 435507

>>435505
I would like to but living in a humid climate makes me worried about mold growth. Do you have any links about making your own at home? I also buy glass-jarred kefir (though all the ones I've tried are much more sour)

No. 435510

>>435503
Thanks! I'm gonna try it.

No. 435519

>>435501
Juice kefir is tastier imo. But flavored milk kefir just tastes like flavored yogurt.

No. 435775

I don't have access to a gym. What can I do instead of leg press? I have a barbell and hip bands, that's it.

No. 435791

>>435775
clean the barbell and do front squats. That's how the old timers trained legs before there were squat racks

No. 435797

>>435791
Thanks, what can I do about the back of the legs?

No. 435804

>>435797
deadlifts. There are bodyweight hamstring exercises but I never liked them. And lunges are gay af

No. 435895

I'm too shy and poor to go to the gym so I'm thinking of buying dumbells and using those at home. I'm 5'0 and about 60kg. Is a 3kg dumbbell okay? Or will it be too much for a beginner?

No. 435907

>>435895
I suggest you to start small. Go from 1 kg and then making your way up. You need to help your muscles adapt to the dumbbell's weight so it won't hurt you much in the process

No. 435942

>>435907
There is no need to buy a 1kg dumbbell, especially if she doesn't have a lot of money. 1 kg is way too light, it will take ages to see any improvement and like hundreds of reps daily. Easy way to get discouraged from working out

>>435895
Yes 3 kg is fine unless you never do anything at all and lay in bed all day. And if you want to go lighter, you can just use a full 1 liter water bottle instead or a bag of flour etc. No need to buy a dumbbell.
Weights that are in the 0.5kg - 2kg range are a scam since you can easily replace them with daily objects that are much cheaper like bottled water.
For other cheap solutions to working out look into resistance bands and tapes. The latex ones will break after some time (the ones I used broke after 1.5 year), the fabric ones are more durable and you buy them in sets so that gives you more range.

No. 435948

>>435195
Don't forget consistency is most important! You're not going to fix the issue unless you stick to a dietary change.

No. 435954

The validation you get from people noticing your weight loss is awesomeee

No. 435991

>>435895
Resistance bands. You can literally do everything with them. You only need to find out how and there is so much stuff online just for that. They don't need space. So you can take them always with you, even on vacation.

No. 435995

>>435942
>>435991
Thank you nonnies, I just ordered a pack of resistance bands. Can't wait to start using them.

No. 435996

>>435995
kek that was quick. there are variations. however, the most useful are minibands and superbands. a set of each of these two covers your needs

No. 436003

hi nonas. i signed up to my local women-only gym (i'm so lucky to have one near me) and had a session with a trainer there who made a full-body push/pull program for me. i've wanted to get stronger for years but it was only the sheer luck of discovering this women-only gym that got me into it. been going to some classes but i just finished my first workout there using the equipment on my own and it went so well, the vibe is just so good in there and i seem to have gotten a feel for when the gym is emptiest. i already run frequently and cycle everywhere for transport and i'm sick of cardio / the concept of endurance; i want to have agency and strength. this is the best thing to have happened to me this year

No. 436007

How do I small my ass. I know this is a dumb question, I know you can't spot reduce, but it's proportionally huge no matter how little I weigh.

No. 436012

>>436007
Change your posture
Most people have anterior pelvic tilt
In addition to making you ass stick out, it can lead to back pain
Fixing it is beneficial for spine health, abdominal/gluteal/hip muscles, proper exercise form, and age-related mobility issues

No. 436025

>>436007
Just work out your legs and ass.
Also work out your upper body so you can shift the proportions a bit if you put some muscle on the top.

No. 436030

>>436007
take up jogging two miles per day for a year, lose like 5 lbs, work on your posture

No. 436053

File: 1728440042576.jpg (32.86 KB, 700x700, thank-you-cat-meme-3.jpg)

>>436012
I've done a lot of back related PT and have doctor approved posture at this point, so I don't think it's that. >>436025 I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite? My upper days are always heavy.
>>436030
Fucking hate jogging, is walking alright? I do a lot of that. I'm trying to cut this month, hopefully that'll make me feel a bit better about things.

No. 436061

Has anybody else felt continous joint pain on a low carb diet?

No. 436094

>>435996
I found some on sale for only €6. They're closed loop and there are 3 of them. They go from 10kg, 13.5kg and 17kg. What's the difference between minibands and superbands?

No. 436095

>>436053
>I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite?
Yeah. I'm bottom heavy as well and only saw improvement after going over 20kg. These are very big muscles so they need quite a bit of resistance. Additionally some of these muscles look bigger if you don't train them properly. To get big muscles takes a lot of work and a very strict diet. Don't worry, you won't get big.

No. 436103

>>436094
Difference is the size of the loops. Minibands are less than shoulder wide loops when unstretched. Superbands have wide loops such that you can stretch them from your feet to above your head. As I have said before bands are versatile but sometimes you have to find out how to use them to mimic a certain exercise you want to do. Having both minibands and superbands makes figuring out things easier and it's easier to follow online tutorials because most of the time they are fully equiped. For example leg abductor exercises are easily done with minibands. Just put them on on mid-tigh height sit down/lay on your back and spread your legs. With superbands you have to find a way how to work with the super wide loop. On the other hand, if you want do mimic deadlifts it no problem with superbands but you are out of your luck using minibands because they don't stretch wide enough to do the whole motion. So having both band sizes at hand allows you to easily transition between exercises without putting too much brain work into your workout. Later on you will find a lot of tools designed for bands like hooks, grips, nooses and so on. But I would only invest in all of these once you have found out for yourself how you use them because then you will probably have some bands stationary and leave them there for quickly doing this exercise and so on… Ah and don't think too much about the kg printed on the bands. It just means the more kg the more resistance and the harder it is to stretch them

No. 436105

File: 1728462173745.jpg (4.92 KB, 225x225, images.jpg)

I love working out and becoming stronger and I'm so proud of everyone that takes care of their bodies. Keep it up nonas

No. 436108

File: 1728464076467.jpeg (118.94 KB, 1248x958, IMG_5380.jpeg)

This is a really stupid question but is it possible to build some sort of strength and stamina with seven days. I’m not expecting life changing results I just need to be able to run around a couple of laps with barfing and fainting.

No. 436118

>>436108
Not really, it takes much longer than that and if you start training all the time now, you will just be exhausted when you do the run and have a bad time. But it's a good idea to just start training at all so you improve your fitness level for the next time you have to run laps and reap the benefits of a healthier lifestyle in general.

No. 436121

>>436108
i tried that and my leg still hurts real bad almost a month later

No. 436173

I just bought a jump rope. I'm looking forward to increased stamina

No. 436191

>>436108
No for an increase in strength and stamina, but getting your body used to walking and light jogging has got to be good to some extent. Re-oil those joints, you know?

No. 436192

>>436108
I actually think it may be possible to see notable results in just 7 days if you are already otherwise healthy. Eat clean (no sweeteners, no refined grains, lot's of fiber, some probiotics), plenty of sleep and some walking and/or light cardio and resistance training. Do that and you will look and feel noticeably better within 7 days, even if it isn't night and day.

No. 436204

>>436192
I guess therre's some possibility

No. 436381

Anyone else here addicted to working out?
Like when I’m not at the gym, I’m thinking about working out, etc.

No. 436774

File: 1728700013073.jpg (73.52 KB, 900x743, GYoMbjObgAADjND.jpg)

What would you guys do if your regular routine doesn't work anymore? No matter how much I tried to work out harder or eat less my weight just didn't budge. Any possible solution for this?

No. 436826

>>436774
Switch up your routine. Maybe you're not eating enough. Plateau is a normal occurrence and happens to everyone. Remember that weight is not a good measure of progress.
I find fasting is good. Or stopping exercise for a day or two also works. Or doing completely different exercises from what you've been doing altogether eg if you've been weight lifting all the time, switch only to cardio for a few days etc. or go on a few hour hike.

No. 436836

>>436774
Sounds like you need a deload or rest period. Your body has adjusted to your current routine and is determined to hang onto its resources, you need to give it a break.

No. 436861

Stupid question but do leg slimming exercises work?
I know you can’t do target workouts but I’m hoping that with enough cardio for weight loss in combination with leg slimming exercises will help.
Sorry Nonnas, I’m new to all this.



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