After three years of spending the whole day sitting and eating, I'm back at the gym since yesterday, and I plan on going 5 days a week for a while, lest I have a heart attack.

I've thought of doing a diary-like thread to give myself some sort of responsibility tied to exercising, and maybe getting someone else in the mood for joining me.

I'll post a thread a week, and you can "check-in" with whether or not you did any exercise today.

Did you exercise today? Tell us about it and let's get moving 💪😎🤳

cross-posted from: https://hexbear.net/post/6425014

My name is Soliman, and I live with my family in Khan Younis – Al-Mawasi – South Gaza.

We once had a small home surrounded by our land — our little farm, our solar panels, and a water well that kept us alive.

But now… everything is gone.

Our home was reduced to rubble, our farm destroyed, and every source of income disappeared.

I live with my father Ayman, my little brother Mohammad, and my sister Montaha.

We are trying to survive day by day — finding food, clean water, and medicine has become a daily struggle.

Sometimes, we skip meals so that the little ones can eat.

I’m sharing my story because we have no other way left.

Your kindness can help us buy bread, milk, and basic supplies — even €5 can make a real difference for my brother and sister.

Please, if you can, donate or share our GoFundMe link:

👉 https://www.gofundme.com/f/surviving-an-onslaught

Thank you for reading and caring.

Your support gives us hope to keep going. ❤️

I'm looking for something that avoids the sort of toxic gym bro stuff that a lot of exercise content has.

I've had memberships at various gyms for about 20 years now and I thought that was the only way to get a workout in.

In the last year, I just could not motivate myself to get dressed, stretch, and travel the one mile to my nearby gym. Too many times I'm waiting for equipment, in someone's way, forget headphones or water, etc. it got to the point that the inconvenience outweighed the satisfaction I got from a workout

Last month I picked up some rubber mats, a squat rack, a bench, an undersized/underweight Olympic bar, and some weight. Since then I sourced some Craigslist dumbbells and extra plates, plus a row attachment for landmine exercises.

I'm 11 workouts in and I'm loving it. I'm never in someone's way, I can do as many sets as I want, I can do as light weight as I want and don't have to feel self conscious about it. My travel distance to the gym is like 15 feet across the house, I can lighten to music on speakers, I can curl in the squat rack

At the gym, I was always looking for an excuse to cut the workout short and head home. At the home gym, I'm always looking for ways to extend the workout.

Of course, all this is only possible because my partner and I saved for a decade to buy a house and had to relocate 600 miles from our friends and families to afford it, but STILL, at least I'm finally getting swole

Anyone got favorite exercises for me to incorporate?

Any of you do late night workouts? What's that like if you do?

I have all the equipment I need at home. The problem is, our schedule is fucking bonkers. I work 7:30ish to 4, I take my oldest into school and take her home since I work at the school. My SO isn't home until 4:30, we pick the other kiddo up at 5. Dinner at six, bedtime at 7:30, kids are out by 8ish. Oldest has dance on Mondays till 6. SO has class on Tuesday till 8. She has homework and readings to do every week as a result. Weekends got swim class, dance for the little guy, library, groceries, naps, plans with the kids or friends or family.

I'm doing all this math on every hour of the week and I'm coming to the conclusion that I could get a solid hour every day if I wanted after everyone goes to bed. From 10 to 11. My ADHD keeps me up anyway, I likely won't make much noise, the living room already has those foam padding jigsaw tiles on the floor to keep the kids from tumbling on the hard floor. It's in the basement, the kids sleep soundly, my SO isn't a night owl like I am.

This seems like a no brainer and that usually means I'm overlooking something. The one thing keeping me from working out at home was privacy, and this gets me that because people will be passed the fuck out anyway. Obviously this is like a twice a week and eventually a three day a week thing.

How fucked up are my mornings going to be? Weekdays we're up at six to get the day on schedule. Am I going to be totally fucked those mornings?

Hello, I have some questions about gym etiquette and supplies. I have been working out with some dumbbells at home, but I'm getting too strong for them. My apartment has a small gym, but it's only for one person and there are a lot of people who want to use it.

• What do I need to bring, outside of a water bottle?
• How can I remain safe from covid?
• What do I do while I'm resting after a set? Do I just stay at the machine/bench until I start my next set, or do I move and let someone else use it?
• How do I protect my nipples during cardio? Do I go for a bandage or would sports clothing make more sense?

Suggest me some Home Workout app that doesn't require to be always online.

About year ago I moved across the country. My former PCP had diagnosed me with Type 2 diabetes back in like 2018 and put me on medication (metformin) to control it. She wanted to put me on insulin too, but I was hesitant. I wanted to see what I could accomplish with diet and exercise, which seemed kooky to her because my whole family was diagnosed Type 2 and had begun medicating for it before my age.

So the move brought a lot of changes, including my primary care, but I had been being more circumspect at meal time and doing OMAD/time restricted eating for maybe 4 months when I moved (one year ago). it took me about 6 months to get myself set up with the new employer's insurance and a new provider.

New provider intakes me and because capitalism, my records take forever to follow me despite multiple requests. New PCP tells me my labs are all normal, not diabetic. Also my lipids are great (cholesterol etc). She wants to step me off medicating for diabetes and run labs every 90 days

I have been off meds for 6 months with repeatedly "normal" labs, so new PCP is officially withdrawing the Type 2 Diabetes diagnosis today.

Hey comrades. I'm not trying to build a crazy body or get jacked or anything, but I'm getting older and want to ensure I'm not neglecting my body so it keeps up as I go. I've been doing pushups 3x a week (got from being unable to do them on level ground to doing a set of 30, 25, 20 with 5 minute gaps, nothing too crazy) but that's all I'm currently doing. I got dip bars to try and add inverted rows to my routine, so here's my questions:

1. is there a reason I shouldn't just do rows as part of the same 3x a week pushup thing I do?

2. will it be bad if I alternate, assuming I can't do them both the same day, in terms of maintaining a baseline level of fitness?

3. are there very easy/no equipment exercises that do not take much time you would include/add for someone in my situation? My partner and I work alternating shifts, and we have children, so it's not really realistic for me to plan to have even an hour where I can do intense exercise away from the kids/go to the gym, part of why I've been doing basically just pushups is that I can drop and do them while I'm in the same room as the kids without leaving them unmonitored.

I know if I was really committed to building muscle mass I would be doing a bunch of other stuff but I can't devote that kind of time, I'm basically asking for the bare minimum "reasonably healthy" routine.

My partner wants a punching bag and i think she'll spend up to 3-400 dollars for it. Are there any of those stands to hang a heavy bag from that you don't need to buy extra weights and shit to make stable?

*she's already said no to getting one of those spider frames and screwing it into the ceiling even though i think they're really cool

You can modify your body with food & exercise. You can take the body you have and alter it a bit to a better version.

What you can't do is replace your body with a different person's body.

Therefore, you shouldn't have the goal to look like some image from media.

You should have the goal to look like you do now, but a bit better.

Some people need to hear this.

I want to integrate yoga in my fitness routine, because I am pretty weak in balance and stress management. But when I try searching for stuff on it online, I run into two problems:

1. I get overwhelmed by the amount of content. A Youtube channel like "Yoga with Adriene" has hundreds of videos and dozens of playlists, each covering a different perspective and set of exercises. I don't know from myself what I want, so it leads to me unable to choose.
2. I either get impatient or roll my eyes at the way yoga is commonly talked about. Even if there's no mention of more spiritual elements, I feel prejudiced against the usually slow pace and mindfulness talk, even though that's precisely what I want to practice.

I have a membership at a small gym, but they don't have any yoga classes, and I don't want another membership for yoga coaching on top of that. Are there ways around this?

27M. I have lost 5 BMI points, down to 30 from 35, in 5-6 months. I did simple CICO and resistance training (PPL split).

I am a bit exhausted of the caloric deficit now and want a break. I have felt like this before and taken a maintenance phase of 1 week and then continued cutting. Now that I am no longer obese, I feel less inclined to continue.

Should I recompose at my current weight or should I continue cutting? Ultimately I do want to get to at least 28 BMI or lower.

Any help and advice is greatly appreciated.

cross-posted from: https://lemm.ee/post/65417887

1. Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.

2. Push Legs Pull This ensures a good leg day but messes with pull day.

3. Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.

Takes so long I wish it happened faster

Today I did some lifts at the park while the kiddo ran around the playscapes. I should have done this sooner.

Hey everyone!

Six months ago I made a post about how how I managed to run a 5k in less than 30 minutes. Well just earlier today I managed to double that and ran a 10k in one hour! I'm extremely proud of myself!

I'm not very young or in shape, but about two years ago I made a promise to get better, lose weight, and have a level of fitness I can appreciate. I don't wanna get to 50 and be another overweight American with heart problems. I wanna look and feel healthy.

However I am incredibly lazy and scatterbrained, so I decided to go for an exercise that requires no equipment, no technique, and has a high efficiency for calories burned against time. My best guess was jogging/running would fit well, and I had done jogging for fitness way back in college. But that was just casual fun a few times a week. Two years ago I decided I wanted to do it right and focus. Go for longer distances, pace myself, record my times, that kinda thing. And it's working! I finished a 10k for the first time ever earlier this morning and I finished at 59 minutes 27 seconds!

I guess a full marathon is what I should aim for next. A whole lot is going pretty cool in my life ever since I started jogging seriously. I'm more comfortable in calling myself nonbinary and asexual, I'm dressing more nicely, I have a lot of creative pursuits now, and I don't get tired as easily. I wear makeup and no longer feel weird about it!

I wanna eventually get enough stamina to do a full marathon! Wish me luck, y'all. I wish you all luck and perseverance as well! I'm some lazy smelly goofball so if I can do it you all definitely can

(me every morning at 5:30 am)

I grew on barbell big lifts. Squats, Deadlifts, and bench were all ever knew. I got a kettlebell on whim just to have something indoors for days I couldn't get to the Calisthenics park. Been swinging around this 50 LB / 22 KG orb of steel and I'm feeling and seeing a lot of improvements. Swings, presses, cleans and other mobility training has been a lot more fun and interesting. Going forward I'm gonna be rocking this thing along with my calisthenics. "Functional training" is now my goal now that i'm in my 30s. I want to be able move and groove with ease for the rest of my days, and I think this kettlebell may be the key to that goal.

In my last post I got SO MANY awesome suggestions for exercise routines and videos to help me ease back into being active. One that was suggested is Hybrid Calisthenics, which I think is an awesome start with achievable goals to get me into a consistent routine with my ADHD ass.

It's all based on bodyweight so you can do the exercises at home, the instructor shows you really in depth modifications to make the exercises easier or harder, and he breaks it up into (imo) very doable chunks - 2 different exercises, 6 days a week. I feel like knowing that it'll be such a short amount of time will be motivating, and if I don't do anything else for the rest of the day, I still will have gotten SOMETHING in. He also gives a goal number of reps, so that once you're hitting that number with good form and you aren't dying, you know you should move on to a harder variation.

I did the first day today, and my arms are already sore after a couple hours. So, I think I'm gonna post daily updates on this post as lil updates for myself and I think it could be cool if other people want to try it out and post progress as well! Could possibly be a good motivator!

Anyway, here are links to the youtube video and website with the program:

Hybrid Calisthenics Beginners video
Hybrid Calisthenics Webpage

For the past couple of years I've been extremely sedentary and I am definitely noticing how that's taking a toll on my body. I think I had imbalances and such before but now they are glaringly obvious; one shoulder higher than the other, one hip/glute is tighter than the other, same with calves, etc etc it goes on and on. I wanna try to address this stuff, so if anyone has any pointers or resources that they find helpful for mobility/strength/flexibility that would be dope.

Had the most amazing run. 60 minutes, 7 miles. Not going too fast, just working on some arobic fitness so 7:30-8 minute pace. Slow running down an old gravel road in the wilderness with the sohnds of wildlife. No music just rawdogging it. Fully in beat just listening to the rhythm of my breathing and footsteps. Began to understand why I enjoy this shit, and why people have run for all eternity. Runners high goes crazzzzy.