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  2. What Supplements Do You Use?

    I am not much expert in using such kind of supplements. I just started using good phentermine . And honestly, this is working fine for me. Actually, this supplements can be used for different purposes. The most and effective for weight loss. The person who is looking for a good weight loss supplements phentermine is good for them. You should give a try for this one. :)
  3. Aiming to lose 5% body fat before Christmas. Help!

    Cardio exercise is the best fat burner - check out your cardio classes? Your gym membership should entitle you to a programme - tell them your goals and they should give you a detailed programme using all their equipment - every gym has a different selection of equipment All the best
  4. Hello all. I'm 23% body fat and 43 years old. I've set myself a target to lose as much body fat as I can before Christmas - ideally as much as 5% - not sure if that's realistic?? I fully intend to stay fit and healthy put perhaps tone down the frequency and intensity once I've reached my aim and keep at the lower weight once I'm there. I've joined a gym (doesn't have a pool) but has lots of classes, etc. I've done a lot of research into diet and whatnot so I think I'm okay on that side of things. I'm aiming to go every day for 30-40 minutes - I'll get bored if I go for longer sessions.... My problem is that when I get to the gym I'm not entirely sure of what's the best thing to do. Do I do a whole session on cardio on one day, then a weights session the next on a specific part of my body or should I just get a good daily mix of everything. If there are any apps you guys can recommend I'd appreciate it as I like to have a specific thing in mind when I go to the gym and not just walk about thinking 'oh I haven't been on that for a while...' All help much appreciated.
  5. What is your goal, lose fat or gain muscle mass? Do HIIT with your all exercises for fat loss and reps to failure for muscle building Hope that helps
  6. So I'm hoping to continue weight training 2 days a week, 1 day at gym and 1 day at home with bodyweight exercises. These are all the gym weight exercises I know and can do with my trainer who is on holiday for a month currently. Bench Press Overhead Press Dumbbell Lat Raises Tricep Rope Push Down Barbell Bicep Curl Goblet Squats Kettlebell Deadlift Leg Press Dumbbell Calf Raises Hanging Bent leg raise Plank I also know the following I can do at home Plank Press Up Sit-Up Wall Plank Lunge Squats My Uncle suggested do a Press Up, Sit Up, Squat pyramid on the non gym day sso 1 Press Up, 1 Sit Up, 1 Squat up to 7 Press Ups etc and back down to 1 and do the top list of exercises on the gym day (1st set of 12, 2nd set of 2-8) for most things Not fully sure on this idea though I'd ideally want to balance my training a bit more and put more into the home training day but only being strong enough / good enough at a limited number of exercises I'm not sure. Oh and the 2 days only thing may seem lazy it's because I have a lot of other stuff on during the week (I also walk 30 minutes at least 6 days a week, do yoga and pilates once a week, go swimming once or sometimes twice a week, sometimes climb up a local steep hill in the countryside).
  7. Many thanks for the interesting material. I also lead a healthy lifestyle, go in for sports, watch food. I also train my memory, read a lot, like logic games and I accept , I feel fine
  8. Diet / weight loss help

    Try lipovon, for me is a very good product. I love 7 kilograms for 4 weeks
  9. 6 Months and still enjoying myself.

    Thanks for the advise much appreciated. I train early afternoon about 4pm and usually have my lunch at 1:30pm This normally consists of either: 2 to 3 Ham.Tomato & Salad wraps Or a medium salad with 1 to 2 hard boiled eggs and a bit of ham or chicken. I do have another break at 3pm and I would normally have a medium banana. For my tea after the gym it can vary but usually its one of the below: Jacket potato 2 to 3 wraps if I had salad for lunch Pasta with either gammon piece in a light sauce Any more advise would be great. Thanks Ed
  10. 6 Months and still enjoying myself.

    Well done, keep it up!! You don't say what time of day you train and everyone is different, Try out what works best for you remembering your muscles need protein to repair after workouts. You also need to fuel up beforehand (healthy cards), a good night meal before morning sessions and lunch meal before evening sessions HTH
  11. Hello Everyone, In January 2018 after relocating to a different area of the country my new doctors advised after doing the usual New patient medical that I would benefit from a health and well-being course at the Gym with discounted entry. I have always been big,obese,fat what ever the term is these days so being told this at 43 by my doctors wasn't A surprise but more of a acknowledgement that I needed to get my s**t together. I did the 5 month course of gentle supervised cardio and weights at the gym going Mon,Wed and Friday swimming With a complete over hall of what I was eating This where going well and I went from 165KG @ 5ft 11" and after the 5 months down to 153KG I felt great being able to walk Without my legs hurting and generally feeling a lot better about myself. So I decided to join the gym full time/ and and up the frequency of attendance to Mon,Tue,Thu and either Sat or Sun with Fri swimming I asked 1 of the personal trainers for some advise And they gave me a free 1hr personal training session in which they sorted me a training programme that we agreed would be review in 6 to 8 weeks. I am currently doing the following: 20 step-ups x 9, Then 1 machine from the air circuit (9 machines in total) i.e squat, leg press, shoulder press etc. Squat Press x 20 reps with 7KG Medicine Ball, 20 push-ups then farmers walk (100yds) 20KG dumbbells complete this 3 times Treadmill, 2 mins @ 5kph then 2 mins @ 6.3kph slow jog complete this 3 times I'm also doing weights in rotation: Rotation 1: AB Crunch, Leg Curl, Leg Extension, Leg Press Rotation 2: AB Crunch, Shoulder Press, Vertical Track, Chest Press, Low Row. I have put some info below showing measurements taken at start 24/01 to today 22/07. 24/01/2018 22/07/2018 Biceps, L 42cm / R 42cm/ L 39cm / R 39cm Calf's, L 47.5 cm / R 47cm L 45cm / R 47cm Chest, 135cm 134cm Forearms, L 33cm / R 33cm L 32 cm / 34 cm Hips, 130cm 128cm Neck, 49cm 47cm Shoulders, 142cm 135cm Thigh, L 70cm / R 72cm L 65cm / R 67cm Waist, 162cm 134cm When I started the new programme in June I have progressed with the weights as per below: June 4th July 22nd Leg Curl 35KG 40KG Leg Exten 30KG 35KG Leg Press 100KG 130KG Shoulder Press 20KG 25KG Vertical Track 50KG 60KG Chest Press 35KG 40KG Low Row 40KG 50KG Ab Crunch 40kg 45KG There is a few things I could do with being advised on: Am I overdoing it? I feel great but achy most of the time. My diet as advised has been completely overhauled, My wife is on slimming world and so far in 12 months or so Has lost 6 to 7 stone so I started eating like she has but have noticed that my weight has started to creep up slightly by 4KG and fluctuates between 155KG to 158KG is this normal? Is there anything that would help me get a boost before I head to the gym? I do a physical warehouse job so after 8 hrs my Energy levels are usually flagging so a extra boost would be great? Sorry this post is a bit long winded but I need advise on what I can do to improve my current programme, if need be to get the Most out of my gym time as I am from Monday going to be training as follows: Mon gym, Tue gym, Wed off, Thu gym,Fri gym and either sat or sun swimming. Thanks for the advise All the best Ed.
  12. I accept nootropic supplements . They improve mood, improve memory, energy, fight with manifestations of depression. Natural nootropic supplements help to safely reach peak mental capacity, making the brain more healthy.
  13. Favorite smoothie

    currant with strawberries like
  14. grilled chicken

  15. Breakfast

    Ive been tracking my meals for a week now and have found that i am not hitting my protein macros enough and normally find that it is because I don't consume enough protein in my breakfast meal. Any ideas on what i can eat to change this and what you may eat at breakfast that i could try.
  16. Jannat's Silly Adventures Season 1 ep1-10
  17. Sagging hanging stomach issue

    It's standard. Basically, you need to lean out by build more muscle and burning fat (ie not lose weight). Focus on a strength training programme, combined with a higher protein intake. Chuck in some cardio. And don't eat so much. Use MFP to track your intake.
  18. Have always had this issue where when i lean forward my stomach extends to crazy amounts, like the entire content of my insides just falls towards gravity. I'm not fat just a little overweight on my stomach not noticeable in clothes when standing & i understand that gravity will cause sagging when leaning forward as it happens to everybody but in my case it seems extreme. So if i want to go about fixing this what workout will help? Bare in mind that i got my weight down to 148lb & that didn't help much now back at 168.
  19. Yes, that's a good point. When losing weeight we should all aim to get a couple of kilos of fat off. While following a regular routines exercise there are things you may want to also pay importanct to. - Drink lots of water - avoid juices and drinks with sugar - reduce alcohol - eat controlled portions of food - avoid eating late at night (just before you go to sleep for example) - be more active if you can other than the gym, may walk during meetings at the office? - focus on lean meat, fish , chicken and foods rich in protein This healthy fitness tips list is great to get you started but you may also want to check out programmes provided by personal trainers or certified dieticians. I hope this helps :)
  20. Great question. Focus on eating more vegetables and a little less of the bad stuff. I would also do some strength training - speak to a personal trainer about doing things like deadlifts, squats, bench press, shoulder press and rows. Throw in a little cardio (running machine). You'll reduce the fat around the middle, making your body tighter with subtle muscle like all those fitness models you see on Insta.
  21. Hey everyone! I am new to this but in need of a lifestyle change and do not have many other options. Currently, as a college student, my diet consists of pretty much of fruit and junk food. I am 5'8 at about 140 pounds, so I am pretty slender. I do not want to necessarily lose weight, however I do want to lose fat around my belly and love handles. What kind of diet should I follow that would help me target this, but also not lose TOO much weight? Thanks everyone!
  22. My 4 Years Journey in Fitness

    Salute to everyone, I am 27 years old and up until this age I had been through two body transformations. The first one occurred in high school when I gradually started to reshape my body from skinny and athletic to muscularity. I was a professional swimmer for years and then I switched to gym and weightlifting at 16. I did it for a couple of years till I quit everything and became sedentary for another couple of years. Once I was able to swim 12 km a day and then after I lost my physical condition, I wasn't even able to jog more than 4 km. After this period I got pretty fat and thus, I started to run for almost an entire year to get rid of about 10 kg of stored fat. I've become skinny again weighing 72 kg. This turning point was crucial because in absence of any money, I needed to do something to gain mass, pure muscles. Weightlifting was simply out of the question and at that point, I also get tired of the egocentric people therein. Therefore, outdoors training suddenly became my religion. I started to workout everywhere I could around the city, regardless of how the environment looked or what it had to offer. I improvised a lot. Then I found out this culture as a name, calisthenics. So I was kind of involved in bodyweight training performed outdoors, more like a Street FItness thing but without any fancy moves. I always kept it simple by doing compounds only like pushups, pull-ups, dips, squats, running, sprints, leg raises, jumps etc. From 72 kg I gained around 18 more. I currently weigh 90 kg, more or less. I achieved them by training organically and all natural. Proper nutrition and adequate sleep were part of my daily discipline. I trained 5 times a week, month after month, year after year. I changed methods and styles but always kept it simple. Now, I made this thread just to present briefly my personal story and maybe to motivate you in a way or another. And if someone is curious about something I do, I am here to reply with positivity. I made a video, very short, of 2 minutes, where I put all my best images. Here you can see my progress and also my fitness level. I hope it is not against the rules and thanks in advance.
  23. Favorite smoothie

    My favourite smoothie combination is undoubtedly strawberry & banana. Pretty original but I love the texture and flavour, also love some mango too as I think it's great for texture. I like to add maybe a vegetable now and again but only something light, like spinach or kale. I'm interested to know what base liquid you use to make your smoothies? I used to make mine with orange juice or some other fruit juice, but after coming across these recipes I started to make them with water. After initially being sceptical, it's surprisingly better - the smoothies taste very clean and have much less sugar content and don't taste as sweet.
  24. episode 7 of Jannat's Silly Adventures episode 8 of Jannat's Silly Adventures Episode 9 of Jannat's Silly Adventures episode 10
  25. Running/Exercising

    Power hill walking, sprint running and running up hills will tone your calves - stick to flat walks and runs just to burn fat HTH
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