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  1. Today
  2. Help needed

    1) Eat double what you're currently eating 2) Eat more meat 3) Don't skip legs day. Training legs stimulates testosterone production which means the other muscles grow.
  3. Last week
  4. Help needed

    Hi, I'm 15 male and very small and skinny. For a while now I've been looking to change and improve my body in the upper section (arms, chest, abs, shoulders) but I have not found the help or advice to help myself, are there any tips i.e. dietary plans, workouts, or any type of fitness tips in general would be a lot of help. Thank you
  5. Hi Liv, Muscle recovery can be a time consuming and really uncomfortable process at any fitness level. I think you should try electronic muscle stimulator. It can be used for any kind of general muscle discomfort (muscle soreness, aches and pain related to muscle disease). Also, stretching and massage can still help a lot with the soreness.
  6. Earlier
  7. Ankle and Shin Pain

    You should go to the doctor first.
  8. Inactive left glute

    Okay, I'll try that, thanks!
  9. Hi guys

    Nice to see you here @Alex. I am also a newbie. Welcome!
  10. How physical activity effects your sleep quality ?

    Actually, physical activity helps me to sleep well.
  11. When to add more?

    Are you working your biceps or shoulders?
  12. If you're underweight remember to eat lots as well as train. Aim for about 2500 kcals minimum. Enjoy! Hit reddit and find their bodyweight fitness sub. There's a beginner's routine you can try.
  13. Google 'upper body bodyweight exercises' as well as 'lower body bodyweight exercises' and watch the videos Choose exercises you like and include all your muscle groups HTH
  14. Ankle and Shin Pain

    Let us know what your doctor says 1st
  15. Inactive left glute

    Most bodies are right hand dominant - (some are left hand dominant) Always train your left side 1st and add a couple more reps on the left to the right When walking squeeze both butts and they should even out in time HTH
  16. Diet / weight loss help

    You have made your own diet already. Carry on!
  17. White spots on nuts

    No idea brother. But I would like to know about this. :)
  18. Online coaching

    wow nice. Thanks for sharing. What experience do you have?
  19. There is a great site called freegle, if you look it up in your local area someone might be able to give you something
  20. When to add more?

    I'm fairly new to fitness training, I started about two months ago, currently, I have a set of 10kg dumbells I've been using, I went from being able to do perhaps 7 erm...lifts? To now 18, should I increase how much I'm doing or go for more "lifts"?
  21. Ankle and Shin Pain

    In January, I suddenly developed bad pain in my right ankle. I didn't specifically injure it - I just tried to sit cross legged one day and couldn't because it hurt too much to turn my ankle on its side. My GP was useless but a chiropractor said she thought it was a sprain. No bruising, minimal swelling inside the joint (none visible on surface) and I could walk on it, it was just sore. After a couple of months it was starting to feel better, off an on, but it's still sore most of the time. Now the chiro thinks it could be a stress fracture and I'm booked in to see my doctor in a couple of weeks. Annoyingly, now my shins are getting in on the action, so that walking at all today has been very painful. I can't bend my toes upwards at all without a fair bit of pain in my shins. My husband said it sounds like shin splints but I don't see how it could be! Anyone come across this sort of thing before? Just wanting to know what I can do to heal up faster!
  22. Hi there, I started working out at home 2 or 3 years ago but I gave it up 3 weeks later and I think I put the most pressure on the legs. It's been a week since I started working out again. I wanted to focus on my butt this time(along with other parts of my body as well of course), but after a couple of exercises I've noticed that my right butt-cheek is much stronger than my left one, I've done some digging and I might have the problem of a dominant leg, the pressure is always on that leg and I feel my right glute working even when I'm only walking. In the meantime, my left glute seems to be numb, it just feels extremely flat, like a lazy gelatine(lol, but literally). I even noticed some definition on the right butt-cheek but none on the left one(especially glute minimus). So I started doing some additional exercises on it. For example, while doing single leg bridges, the minute it starts really pulling my glute more, the pressure moves to my hamstrings and overall, with any exercise, my legs take on any pressure that it originally initiated to target the glutes. Is there any way I could improve on that? Any advice would be appreciated, as I don't want to end up with an imbalanced butt. Thanks xx
  23. GETTING STARTED WITH TRAINING!

    Nice post. Thank you so much for sharing.
  24. Workout aftercare help needed?

    I think it would be better losing weight naturally rather than using supplements, pills, juice or something like that.
  25. New to the gym

    Hey glad to get your post here. I also love to go the GYM. So looking for few good tips. lol
  26. Cheesy Chicken Casserole

    Broccoli and cheddar have a famous friendship—they always taste great together. But these besties also know how to play well with others. Here, they let in chicken and creamy rice for some fun. Everything is all cooked together in one pan, including the last step where it gets baked to melty, bubbly perfection. There’s so much fun, flavorful goodness going on, it’s practically a party. Ingredients : serving 4 people 1.Yellow Onion 2. Scallions 3. Lemon 4. Italian Seasoning 5. Chicken Demi-Glace 6. ¾ cup Basmati Rice 7. ½ cup Cheddar Cheese 8. Broccoli Florets 9. Roma Tomato 10. 24 ounce Chicken Breasts 11. Chicken Stock Concentrate 12. 6.75 ounce Milk 13.½ cup Italian Cheese Blend Utensils: •Large Pan •Paper Towel Instructions: 1. Wash and dry all produce. Adjust rack to upper position and preheat oven to 425 degrees. Halve, peel, and finely dice onion. Cut any large broccoli florets into bite-size pieces. Trim, then thinly slice scallions, separating greens and whites. Core tomato, then cut into ½-inch pieces. Halve lemon; cut one half into wedges. 2.Pat chicken dry with a paper towel and cut into 1-inch pieces. Heat a large drizzle of oil in a large pan over medium high heat (use an ovenproof, lidded pan if you have one). Add chicken and season with salt and pepper. Cook, tossing often, until browned all over, about 5 minutes. Remove from pan and set aside on a plate. 3. Add another drizzle of oil and 2 TBSP butter to same pan over medium-high heat. Toss in onion, scallion whites, and Italian seasoning. Cook, tossing, until onion is softened, 2-3 minutes. Squeeze in juice from lemon half and scrape up any browned bits from bottom of pan. 4. Stir stock concentrate, demi-glace, and 1 cup water into pan. Add milk and bring to a boil, then season with salt and pepper. Stir in rice and tomato. Lower heat and reduce to a simmer. Stir in chicken along with any resting juices on plate, making sure to keep rice submerged. TIP: If your pan is not ovenproof, transfer mixture in pan to a large baking dish at this point. 5. Arrange broccoli on top of contents of pan or dish, pressing down gently to partially submerge florets. Cover pan tightly with a lid or aluminum foil and transfer to top rack of oven. Bake in oven until rice is just al dente and chicken is cooked through, about 15 minutes. (TIP: It’s OK if the rice on top looks dry—it will continue to cook.) Remove pan from oven and heat broiler to high or increase oven temperature to 500 degrees. 6. Sprinkle Italian and cheddar cheeses over casserole. Place in oven or beneath broiler about 3 inches from flame. Broil until cheeses are bubbly, about 3 minutes. Once done, sprinkle with scallion greens. Let cool about 5 minutes before dividing between plates. Serve with lemon wedges for squeezing.
  27. Informative article.
  28. Online coaching

    Hello, I’m expanding my abilities by starting an online coach business to help more people then I can in person. I include full nutrition plans and complete workout routines, 24/7 help and mentoring day or night. I cater to clients and love helping and seeing them transform with better health and confidence. If interested I would love to discuss it more with you. Thanks!
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