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Found 10 results

  1. Work-outs: Am I doing it right?

    Hello, I am quite new to this so I would like some advice if possible! I am not trying to lose weight, I am just trying to become more physically healthy, strong and mainly toned. I have been doing the exercises seen below for 2 months. I have seen small changes in my physical appearance so far - my muscles in those specific areas are just slightly more prominent. What I am doing at the moment is as follows: 4-5 days a week: 30 minute exercise routine including 5-min warmup, then specific sets and reps of squats, lunges, calf raises, bridges and stomach crunches. (These are the areas I would most like to be less fatty and more muscular/strong). Every other day: 15 minute arm exercise routine (on top of other exercises if the days line up). I do a warmup and then bicep curls and triceps (the one with both hands behind your back). I am currently using 7.5KGs dumbells. (I want less fat under my arms and I want my triceps to be more defined, and I also want my arms to be strong). The amount of reps and sets I do are set to the almost maximum that I am physically able and I only do between 2-3 repetitions of each set for all exercises (I was very unfit before starting these exercises). Whenever the specific exercises become too easy, I increase the reps and sets slightly. With my arms, I also increase the weight by small amounts when it is no longer difficult to complete the exercise. I also swim for an hour each week and do quite a lot of walking (sometimes 80 minutes worth a week). I have quite an unhealthy diet, but I drink a lot of water and eat a lot of fruit. I am trying to work on my diet, but it is not as easy as just doing the exercises. I would like to know if what I am doing is worth it? Is the way I am increasing my exercises correct? Are my exercises pointless if I am still eating more fatty/sugary foods than I should be? Should I be doing less sets and more reps, or less reps and more sets? If you would like to know the specifics of my sets/reps if that helps, just let me know! I am also a 21 year-old female, I weigh around 12.5 stone on average and I am 5 foot 6.
  2. Hi everyone, Just posting on here for the first time, would appreciate any direction anybody could point in, if my thread would better be posted somewhere else or if there other other threads already answering my questions. Basically I’m just looking for advice on the best work out and diet likely to get me the results I’ll achieve, Ive gone to the gym just generally for a year or so and seen results just doing my thing but I know I could be doing better. Anyway, I saw the photos I’ve attached to this of a person I know he uploaded. They stated they achieved this in 12 weeks, “from under eating and over training, to training less and eating more”. Basically his before photos look similar to where I’m at now, and the after photos — well, where I want to head towards. I’m a 23year old male, roughly 174cm, currently weigh 78kg. Currently I’ve been doing (with some slack the last couple months if I’m honest); cable-Rows, squats, overheads, bench presses, dips, and chin ups all on roation, generally spend 1.5 - 2 hours at the gym, 3-5 of the above exercises, five sets of five with two minute breaks, adding 2.5kg to weights after every three sessions (I would go to the gym every second day, followed by two days off after the third session— also I don’t deadlift due to issues with my back). Ideally I suppose I’m looking for broad/defined shoulders and back, more defined stomach/abs & pecs, as well work on my arms and legs.. yknow generally just like an all over an athletic physique (like a tennis player or swimmer? Lol) not necessarily a bodybuilders one. I haven’t really paid much attention to diet, which I’m hearing is more and more key to this thing — id generally just have a protein shake after a work work. Anybody been in a similar position and/or able to advice me on a routine and diet that would help me get these results? Or just a point in the right direction? It’s all appreciated, cheers everyone
  3. New to the gym

    Hi all, I'm new to the gym and was just looking for some general pointers - apologies if these questions have been asked a million times before, feel free to point me in the direction of the answers if they have! I'm really new to the fitness in general, haven't properly exercised since I was about 13 and I am 21 now so I have very little strength or stamina. I was just wondering what the most effective way to up my fitness and gain some strength etc is? where is the best place to find workout plans and stuff? I'd also like to know if anyone has any tips on overcoming gym anxiety? I'm fine with cardio but when it comes to weights/conditioning I always get to scared to do anything because I know I'll be doing it wrong so I'll look stupid. Thanks!
  4. PT - Ask away!

    So guys and girls... I'm new to this site and thought I'd set up this thread for you to ask me any questions you like related to health and fitness. I am a level 3 PT so have a sound knowledge in these areas. Ask away and I'll reply as soon as I can!
  5. Gym Clothing - What should i buy?

    Hey Everyone! I am in the process of organising a gym membership and could use some advice on a selection of clothing to purchase or whether I actually need to purchase any clothing. Any links to any good value gym clothing or a list of possible clothing items to purchase to make the gym experience a little easier would be amazing! This is my fist post so hello to all those in the forums and community! I am sure you will hear from me in the coming weeks and months! Cheers All for any help and advice you can provide!
  6. Exercise Help

    Hi guys. I'm new to this forum, and I need a bit of help. I can't seem to shift this fat on my stomach, and sides. I lift weights, and do a bit of cardio. My diet consists of the usual stuff. Protein shake, eggs, chicken, fish, veg. Etc can you guys give me some advice on how to get rid of this fat? Should I do more weights or cardio? Should I add other stuff to my diet? cheers! 😁
  7. So ive been "on a diet" for literally my entire life, but following a recent diagnosis with PCOS i figured this may have been the key to why i never lost weight... I was also told i was anaemic so i was looking for ways to up my iorn intake so that i wouldnt need supplements. So far ive lost about a stone and a half by cutting down on carbs and taking up an hour of cardio but my weight loss halted completely about a month ago and while ive kept up the exersice ive gone back into some bad habits. Surprisingly i havent gained any weight back. [The thought process was that id probably cut my calories too low and was just feeding until it showed an increase to let me know my metabolism had kickstarted again...] I could really do with some tips for how to progress in a steady but effective manner. My work is very demanding timewise, once im home for the day i only have 2/3 hours left before its time to sleep again so i really dont have time for preparing meals so ive been relying heavily on things i can make at quantity on a sunday and freeze and soup or just buying something on the fly [which isnt always the best but sometimes you get bored of eating the same four meals] Im lookiing for meal recopies that dont require 5 million vegetables that are all hard to find and cost a bomb and two hours to cook and that can be made in advance, even if just making it for dinner and having an extra portion for lunch the next day. Also if there are other things i can add to my exercise routine, I have my hour of aqua aerobics, and an exercise bike that i will be doing an hour or two of a week and im thinking of adding a dumbbell set or two in while making some of these recopies [ie while paps cooking on the timer] I have to keep it light but effective, im heavy set so anything vigorous is going to knacker me out too fast for me to be able to keep it going for anything more than a few minutes, once im not carrying around an extra adult human being of weight i can obviously do more but right now its just about getting the weight off healthily and building some strength...
  8. Healthy Eating Out Tips

    As someone who has been trying to lose weight and keep fit over the past year, I find that the most difficult part in eating healthy is trying to select healthy restaurants or meals at restaurants. Does anyone else have this issue or any tips for me?
  9. i'm still on the journey of trying to lose a bit more weight. I was 12 stone lost about 3 stone, which i'm currently 9.6 stone. I'm trying to get to the lightest weight around 8 stone and thinking to build more muscle. I would like more definition on the abs, glutes (butt) and a little on the arms. I do not like the bulky bodybuilding look but i only like the model toned look. I'm a female and 5'5. But i'm trying to figure out how do i stay slim while building muscles, what workouts do i need to achieve, and what more foods do i need to eat? I have an image that i have attached of the body i would like to achieve. I need some advice. Thanks
  10. Hi all! I am brand new here! Please don't judge me on what you read below, i am here asking for help as i finally want to change my life! Something has finally awoken in me, that i want to quit cigarettes and cannabis (please don't judge, i was taken it instead of anti depressants). I realised how much money i am wasting! So my goal is to go cold turkey but I would really love to know the right foods that will help me get through the first month! The money i save in that month i will be booking in with a qualified nutritionist!! I was hoping for suggestions for any foods, supplements etc for the following: (I am allergic to orange) Best to detox plus anything that is particularly excellent for detoxing drugs and nicotine Foods to completely avoid!!! (I did read that fatty foods are a no go!) best to calm (natural sedatives) feel good foods snack ideas to help with cravings should i increase my daily water intake? how much exercise should i do a day? Is there any else i can do to help? (Steam room? Sauna? placing garlic around my neck? sacrificing a chicken? I have smoked cigarettes for 15 years and cannabis for 11 years, i don't smoke many cigarettes as i use them to roll with but i am now smoking minimum of £30 of cannabis a day and with my calculations...... i would be saving a hell of a lot!! So some will be going to a nutritionists after 1 whole month! So if anyone could recommend an excellent on that maybe knows about "drug nutrition" it would much appreciated! i am 5ft, 8stone.29 yrs, female I am in quite good shape but not good health ! I am desperate for this advice as i really would like to change me life and i feel eating right will help quicken the process! I am very grateful for your time and kindness! I am hoping to record my journey and will post regular updates! Many Thanks a friend in need


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