r/xxfitness

Id post in the daily thread for today but I cant find one!

What is a reasonable plan when you are frequently down with colds? Ive got 2 young kids and I get knocked out of my routine sometimes 2x a month so ultimately, Im not exercising much.

Should I just go with it and rest up or, try to at least walk when sick (mild; obvs if I feel super bad and am juggling parenting its just survival)

Idk if some really gentle movement helps the immune system or if rest, tea and chicken soup is just the way to go and let go - due to the season of life we are in!

Not stop exercising but, to solely exercise when well which at this point, is about half of the time.

Hi! (25f) here. I would say I’m pretty active, I strength train up to 4-5 times a week alongside other activities practiced throughout. However, I found myself to be really slacking on steps as of late, barely averaging 5-7k, and with that, I’ve seen that I’ve plateaued.

I did have a phase last year in where I maintained an average of 10-15k steps a day but with no strength training incorporated and I found for the results to be underwhelming, hence stopping this habit.

Is the takeaway that these two habits (steps & strength training) are better practiced together? For those who do, how exactly is that maintained?

I remember being so nervous about people watching me or doing a lift wrong. Now the gym is my safe space, but I’d love to hear how ya'll built up your confidence!

Hi all! I've just recently started my journey of getting into fitness and healthy lifestyle, and have few questions would like to get some answers around as there's so much contradicting info around fitness and wellness.

For info - I'm a 25F, height - 170cm, weight - 62kg, I've always weighted around 55kgs and am skinny fat with recently gained more fat around my lower belly area, around inner thighs, little mass of muscles, but the most part I wanna loose weight at is the belly part. I have mostly sedentary lifestyle due to my work and for past few years have been eating very late like maybe an hour before going to bed.

So for the last month I've readjusted my lifestyle a bit and started enjoying it so I wanna incorporate more fitness into my lifestyle - I'm trying to eat mostly clean, like lots of veggies (taking psyllium husk in the morning for fiber for a year now), meats, buckwheat, rice, etc. Less processed foods/sugars/sodas and more healthier sugar options like fruit, but of course sometimes working from office makes you crave a bit of sweets so still can't cut it out of my life.

Food wise I've adjusted my eating schedule so for breakfast I'd eat something with protein like eggs or a yogurt with banana, and no food after dinner, also I try to keep the snacking between the meals to minimal.

For the movement I've started walking 10K a day, going for 1.5/2 hour walks after work, and just recently started mat pilates 2x a week, as from previous experiences it was one of the things I've enjoyed more.

I know I can't spot reduce fat loss, but I feel like for the past month with 10K a day walking and the eating adjustments I haven't seen any results, and the weight is the same as well.

So I've been thinking of adding some at home strength training with 1kg dumbbells once a week and gradually going for twice a week, and maybe some at home cardio (not very exhausting as that's what always demotivates me and I end up stopping) see if there are some recommendations for beginners?

Edit: One more question - I’ve tried 16:8 intermittent fasting for a week but after doing more research around the topic and finding info from Dr. Sims about it being bad for women I’ve kind of stopped that so for now I’m having like 12 hour interval. Since I’m doing my workout in the evening, does that affect me as well or can I start doing the intermittent fasting again?

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Hey Everyone,

I recently stopped using a GLP1 medication due to an insurance issue and I am looking forward to getting back into the gym. My starting weight was 265lb and now I am 193lb. My goal is to be around 160-150lb. In high school, I used to weight train but that was around 10 years ago. I currently enjoy swimming and I want to get back into the weight room to prevent muscle wasting, to lose more weight and to overall be healthy. I compiled a routine and wanted to get some advice on how I should tweak it. Any guidance would be greatly appreciated ❤️💪🏽

\- 30minute cardio warmup

\-4 sets of 12

\- Abs

\- Stretch

Sun

\- Bicep curl 20lbs

\- Chest press 30lbs

\- Seated dip 70lb

\- Lateral raise 40lb

\- Seated Cable fly 60lb

\- Dumbbell rows 20lb

Tues

Triceps and back

\- Lat pull-down 75lb

\- Seated cable row 60lb

\- Rope tricep push downs 70lb

\- Tricep skull crushers 15

\- Dumbbell overhead extension 17.5

\- Plate raises 10lb

\- Around the worlds 25lb

\- Shoulder press 55lb

Thursday

\- By Angled Leg press 35lb

\- Inner thigh 100lb

\- Outer thigh 120lb

\- Prone Leg curl 30lb or seated leg curl 85lb

\- Land mine Squats

\- Elevated goblet squats: 15lb dumbbell, 22 lb plate

\- Calf/Leg extension 70lb

\- Hip thrusts 40 lb

\- Calf raises 100 lb

\- Leg press 100lb

\* I think I may be doing a little too much with back and shoulders. Just a caveat: I am a 5’3, curvy woman and have broad shoulders but mostly pear shaped.

Nunca he tenido glúteo y siempre ha sido mi inseguridad ya que mis "amigas" han hecho burlas de eso y yo misma lo he notado, aumento mi inseguridad al saber que mi novio le decía "nalgona" a su ex y saber que aunque forzadamente en ocasiones me lo dice sé que es mentira.

Quisiera empezar con algún deporte o actividad en donde pueda obtener resultados, el gym para mí no es una opción en este momento porque me da pena no saber que hacer y en cambio en alguna clase me siento más segura. Practicaba pole dance pero no vi mucho resultado, denme tips pls

Hi, I'm an 18f and I'm underweight, I'm not in shape, I basically don't do anything. I need to start moving to start eating more, I've tried everything. I can't keep a routine.

I have been struggling so much because of my mental health, I have anger issues also so I've been thinking about something that would help me release it.

What do you think?

36F here. I’ve been strength training regularly again after a months-long bout of inconsistency. Naturally, my strength has dipped, but over the last few weeks, I've started seeing progress.

I’m curious how you all approach progressive overload. Specifically:

1. Movement Progression: Do you prioritize increasing reps, adding sets, or jumping to heavier weights first? Does your approach change based on the lift (e.g., DB bench press vs. barbell deadlifts)?
2. Set Structure: What do your sets/reps actually look like? My app suggests a "pyramid" (12, 10, 8, 6), but friends suggest keeping reps consistent across all sets. I also recently read about "top sets" (doing your heaviest set first). What has worked best for you?

Goal: Build muscle for a long-term active lifestyle, improve running performance, and slight fat loss. (Intermediate level).