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On your first time, was it lower than you had initially thought? faithbrah Does anyone remember their first time trying to count calories? Was your TDEE considerably lower than you thought, did you nail it on your first try or was it significantly higher than you thought? I remember using a TDEE calculator a few years ago for a rough starting point, and it estimated my TDEE to be about 2500 calories. I tried eating 2500 and maintained my weight for around two weeks, so basically a hole in one. Needless to say I was pretty happy after getting it right on my first try. :) https://ift.tt/eA8V8J December 08, 2021 at 11:52PM Bodybuilding.com Forums

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10 Exercises To Lose Belly Fat Sarthaksanskar This 10 Exercises To Lose Belly Fat - With Tanya Malhotra video from HealthifyMe is going to show you 10 simple amazing exercises for you to begin your fitness journey from the comfort of your home. You can perform these 10 amazing exercise movements and lose excess fat including belly fat. You can perform each of these 10 exercises for 45 seconds each! INTRODUCTION WARM UP EXERCISES 1) SIT UPS 2) HIGH KNEES 3) MOUNTAIN CLIMBERS 4) CRUNCHES 5) REVERSE CRUNCHES 6) BICYCLE CRUNCH 7) GLUTE BRIDGES 8) FLUTTER KICKS 9) LEG RAISES 10) PLANK *************.us/x82040653 Attached Images download.jpg‎ (12.1 KB) https://ift.tt/eA8V8J December 07, 2021 at 10:56PM Bodybuilding.com Forums

Im a fat 14 year old (69kg / 152lbs) tryna loose weight Fatteen14 I do lots of exercise like having soccer and rugby 4 times a week and go the gym 3 times a week but still can’t loose weight. My diet consists of anything that isn’t unhealthy things like bad chocolate, candy, sodas. I don’t know what to do anymore https://ift.tt/eA8V8J December 07, 2021 at 10:52PM Bodybuilding.com Forums

How to plank favinho Strengthening the core is an important aspect of any workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture. The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn https://ift.tt/eA8V8J December 07, 2021 at 10:35PM Bodybuilding.com Forums

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How to do push-ups OptimumPride A push-up is a traditional calisthenics movement that starts in the prone position and progresses to the standing position. Push-ups work the pectoral muscles, triceps and anterior deltoids, as well as other deltoids, serratus anterior, coracobrachialis, and the midsection as a whole, by lifting and lowering the body with the knees. Push-ups are a simple movement that is widely used in civilian sports training and physical education, as well as military physical activity. They’re also used in the military, school sports and some martial arts disciplines as a means of punishment. The pushup may be the ideal workout for increasing upper-body and core strength. It’s a compound workout that works the chest, shoulders, triceps, back, stomach, and even the legs when done correctly. It has many modifications so beginners can start with easier versions and work up to the standard pushup, while you can find a challenging variation if you are advanced. You can...

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Push up DALINGTON A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. https://ift.tt/eA8V8J December 07, 2021 at 03:23AM Bodybuilding.com Forums

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Protein intake advice KnightRidar I'm trying to figure out if I need to stick to the recommended amount of protein in a day. I'm around 180lbs maybe around 24-26 bf percentage. Some articles suggest having 180gms protein but other articles state have the amount of protein of your bodyweight in KG which means around 82gms for me as it's better for carbs to give the extra energy rather than having protein converting (or something similar). My goal is to build muscle while losing body fat. I know some people say you cant do that but I think if you have high body fat percentage it might be possible? Would you guys agree with my protein goal to be in KG? The workout in doing in doing is the 4 day workout found at aworkoutroutine.com/the-muscle-building-workout-routine/ https://ift.tt/eA8V8J December 07, 2021 at 01:26AM Bodybuilding.com Forums

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How to plank Junior1078 How to Do the Perfect Plank Plank variations Fix common mistakes If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment). Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Find out how to perfect your planking (no, not that kind) and fix some of the most common plank mistakes with this guide. Plank variations Standard plank 1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. 2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. 3. Neutralize your neck and spine by looking at...

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200 Sit-ups Training Program ( WITH VIDEO ) Zhiyoholic29 If you’re interested in increasing your core strength, follow this six week training program and you’ll soon be on your way to completing 200 consecutive situps! Think there’s no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal! No doubt some of you can already do 100+ consecutive situps, but let’s face it, you’re in a big minority. Most of you reading this won’t even be able to manage 20 situps. Actually, I’m sure many of you can’t even do 10. However, it really doesn’t matter which group you fall into. If you follow the progressive situps training program, I’m positive you’ll soon be able to do 200 situps! https://ift.tt/eA8V8J December 07, 2021 at 12:02AM Bodybuilding.com Forums

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What can I expect from this plan? mrsmithlifts Current Stats: 52 year old male, 212lbs, 27%body fat....based on my research i am considered obese.....:) My current strategy for the past week and will continue until i reach my stomach is flat and my man boogs go bye bye. Tues, Thurs, and Sat consists of weight training doing 5 sets of each deadlifts, bench press, bent over rows, overhead press, squats and pullups. Monday thru Saturday walk 10,000 steps Diet consists of 1300 calories per day. Breakfast is 1/2 cup of oatmeal and 2 scrambled eggs and Dinner is 12oz of chicken and 2 cups of broccoli and 2 cups carrots. no other meals nor snacks. I have been doing this for the week and overall feel great. Have already lost 2lbs in the past week but wish i can drop fat alot faster. Based on the above, is there anything i should change or add to the above program of mine? Thanks https://ift.tt/eA8V8J December 06, 2021 at 12:18PM Bodybuilding.com Forums

How to develop lower parts of lats? Ayyanar Im 16 ive been working out for 6 months my back is my strong point but I cant seem to grow the lower lats and its a pain because the upper part seems to overshadow it any exercises to isolate/hit the lower part? Video of back https:/ /streamable.com/91c0ax https://ift.tt/eA8V8J December 06, 2021 at 12:18PM Bodybuilding.com Forums

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Workout Program Feedback masonb62 After some feedback on the below program, is there anything you would change. I've been running your typical 5x5 ABA BAB strenght programs on and off for years but find I get bored of them quickly. I programmed this based on exercies I enjoy and something I believe will be sustainable for me. Goals are weight loss and general health. Train 3 days a week, cardio/mobility work on off days. One push day, one pull day, one day thats balanced. A (Push Focus) Barbell Squat 3x8 Single Leg Press 3x15 Barbell Bench 3x8 Cable Flys 3x15 Dumbell Row 3x12 Tricep Pushdown 3x15 Front Raises 3x15 Crunches Twist 3x30 B (Pull Focus) Hack Squat 3x8 Leg Curl 3x15 Bent Over Row 3x8 Lat Pulldown 3x15 Incline Dumbell Presss 3x8 Face Pulls 3x15 Hammer Curls 3x15 Plank 3x30 C (Balanced) Romanian Deadlift 3x8 Standing Ohead 3x8 Upright Row 3x8 Seated Row 3x12 Preacher Curls 3x15 Lateral Raises 3x15 Overhead Tricep Ext 3x15 Landmine Rotation...

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Best exercise for weight loss. Nikki2831 List of best exercises for weight loss Running is one of the best exercises to help lose weight. Regular exercise contributes to trusted Source good health, and it is especially important if a person is trying to reach or maintain a moderate weight trusted Source. Typically, weight loss occurs when people increase physical activity and reduce the number of calories that they consume. Together, these changes can create a calorie deficit. The amount of exercise necessary to lose weight will vary depending on people’s weight loss goals, as well as the type and intensity of exercise. Without adjusting their diet and reducing their calorie intake, people will require more physical exercise to lose weight. No single type of exercise is best for weight loss. Some are generally more effective than others, but these will vary among individuals. RUNNING Running is a form of cardiovascular, or cardio, exercise. Running causes the heart and lungs...

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6 Tips to Reduce Belly Fat Kamkibat In order to reduce tummy fat, one needs to follow a well planned routine. However, the following tips can help reduce the accumulation of fat in the abdominal region: #1 Eat plenty of soluble fiber Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fibre is found in peas, beans, apples, carrots. #2 Avoid Alcohol While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess. One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must. #3 Drink Green Tea A very healthy beverage, green tea contains t...

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Losing fat with Aerobic exercise AGhosh007 Aerobic exercise also known as endurance activities,cardio or cardio-respiratory exercise, is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring free oxygen",and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately.Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Aerobic exercise may be better referred to as "solely aerobic", as it is designed to be low-intensity enough that all carbohydrates are aerobically turned into energy via mitochondrial ATP production. Here's some videos you can check out : *************.us/72303681995633 *************.us/72303681995691 *************.us/72303682006270 *************.us/72303682006271 *************.us/72303682006275 ***...

Losing fat with Aerobic exercise AGhosh007 Aerobic exercise also known as endurance activities,cardio or cardio-respiratory exercise, is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring free oxygen",and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately.Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Aerobic exercise may be better referred to as "solely aerobic", as it is designed to be low-intensity enough that all carbohydrates are aerobically turned into energy via mitochondrial ATP production. Here's an attachment you can check out : Attached Files Here's some videos about the aerobic exercise.pdf‎ (21.3 KB) https://ift.tt/eA8V8J December 05, 2021 at 11:48PM Bodybuilding.com Forums

Push up 202213 A push-up (sometimes called a press-up in British English) Attached Files push up.docx‎ (13.7 KB) https://ift.tt/eA8V8J December 05, 2021 at 11:47PM Bodybuilding.com Forums

Push ups for your exercise! Nikki2831 Pushups are a popular exercise for strengthening the core and upper body. Many people incorporate pushups into their regular exercise routine. The benefits of daily pushups include improved muscle mass and cardiovascular health. Pushups are a type of strength building exercise. Though they mainly activate muscles in the arms and shoulders, they also engage muscles in the core and legs. Therefore, pushups are beneficial for building strength throughout the body. This article focuses on the effects of daily pushups on the body. We cover the benefits as well as the potential risks. We also discuss whether or not people should do pushups every day. https://ift.tt/eA8V8J December 05, 2021 at 09:34AM Bodybuilding.com Forums

work plan jerrybomen With benefits such as better quality sleep, a boost in brainpower, and increased levels of happiness, it's no wonder why exercise is a major part of your daily routine. The fact that you're getting up and out is a win in itself, but science and experts agree: There are loads of benefits to diversifying your workouts, especially if you want to avoid injury. "Variety is the spice of fitness," says Adam Rosante, celebrity strength and nutrition coach. "One of the surest ways to hit a plateau is to do the same workout over and over." While it's not for everyone, you can work out every single day if you want to forgo a rest day — as long as you do so (read: follow a weekly workout plan) smartly. "You can do some sort of cardio or strength training seven days a week if you really want to," says Dennis Cardone, D.O., chief of primary care sports medicine at NYU Langone Medical Center. "Especially if you're not doing m...

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Cycling In The Ice and Snow! mikieson Cycling is a great way to beat the body down! This is a little edit i threw together to share. I hope you enjoy it and get some inspiration to not only lift weights,but be active and get in some real cardio. IF you like maybe hit the ole SUBSCRIBE button..Like..Share and heck,even Comment! Join the AWESOME community on The Body BeatDown !!! https://ift.tt/eA8V8J December 05, 2021 at 08:16AM Bodybuilding.com Forums

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Do you deadlift on an at least near-weekly basis? EliKoehn Conventional, sumo, dumbbell, hex-bar or any sort of added resistance to bringing an added resistance of dead weight from the floor to a full stand. For reference, I am totally and unashamedly of the conviction that the deadlift is King of Exercises. Just asking for a show of hands. :) So, do you deadlift regularly? EDIT: Obviously this poll is kind of poking fun at an ongoing debate. Don't vote if the "camps" in the options offend you. https://ift.tt/eA8V8J December 05, 2021 at 07:41AM Bodybuilding.com Forums

The Improvement Files Ben947 Here's a record of my progress, will probably only be me who replies in it, hello lurkers Once was a very active poster on here under another similar username but that email account has escaped my memory I was a perma-novice back then though, was never consistent, despite receiving great advice from a few on here Reminiscing I thought Id join back up and say hello to the likes of @MyEgoProblem Over the past couple of years Ive enjoyed lockdown home training, fun stints back in the gym, followed by a deload By deload I joke, I took a break from all this as I worked myself to the bone on a new engineering career, which has payed off After that I got back into some hypertrophy based training with an obvious nice focus on main lift strength too Now training loosely 3 on 1 off, sometimes extra rest happens if life needs, push pull legs, been very effective for me Hit my 2 main lifts for the day then spend 40 mins or so getting more volume in on ac...

Could I compete soon? johnnn69 Picture in profile pic. Could I compete in men's physique soon? I'm 19 and in a country where it's not as that popular so the competition is nothing like US. Am I still skinny looking and do I need to get bigger? https://ift.tt/eA8V8J December 05, 2021 at 04:08AM Bodybuilding.com Forums

What to take for a headache BeginnerGainz I woke up with a splitting headache today, and just got done my workout which obviously didn’t help… Anybody know what to take that won’t ruin my gaaaaiiiinz and give me some much needed relief?? https://ift.tt/eA8V8J December 05, 2021 at 03:54AM Bodybuilding.com Forums

workout routine for size abdkreaa Hello, new lifter here. Im 17 at 62kg and my goal is a nice physique and improving my pullups and dips. So i created this split for pure size, its a 4 day torso and limps split, which means arms and legs, and chest shoulder and back. the other torso day which i do 3 days after the first one is nearly the same, just db instead of bb and slightly higher rep range for the metabolic stress. Supersets are there to save time. htt ps:// hevy.com/routine/ 5qF58uWkm4N ^^copy this into ur browser without the spaces if it does not work Is this any good? is the overheadpress necessary? Because im already doing alot of pressing for the front delt and lateral raises or the medial delt. Is it too much for the chest, shoulder and triceps? My other idea was to do 2 sets of flat bench press and 2 of incline machine press and then the 3 amap dips. I hit my triceps the following day, alot of pressing may mean that i wont recover my triceps. Thanks for the help...

What should I do? weightloser11 I decided to lose fat and it will be a long long process for me. I try to write a diet list according to my macro but it seems to be not working. I'm 262 pounds and 5.9 feet (180 cm I guess). I need to get 183 grams of protein. Whatever I do, it doesnt make 180. Here's my list; 3 egg yolks (9 grams) 100 grams of chicken breast (22 grams of protein) 2 slices of whole-wheat bread (6 grams) 100 grams of pasta (6 grams of protein) 1 bowl of yogurt (7 grams) lentil soup (5 grams) 40 grams of roasted chickpea (8 grams) At total, more or less it makes 50 grams of protein! I think getting 180 grams of protein is impossible. https://ift.tt/eA8V8J December 05, 2021 at 03:07AM Bodybuilding.com Forums

Push ups for beginners! UrkelaFikela I can't do any push-ups? First of all - don't be embarrassed if you recognize yourself in the title of this text. Secondly - people who do not have any fitness usually cannot do any push-ups or just a couple of them. Even better consolation will be the fact that the average person can hardly do more than 10 push-ups in a row, if that much. If you can't do a regular push-up, torture to get 2-3 reps and so on will not get you anywhere, and it will be quite difficult and demotivating along the way. That's why you need to move from easy to increasingly difficult variants until you get to the "right" thing. 1. Push-ups against the wall The name and the picture say it all. For most people, these push-ups will certainly be easy, but - try to do it and you will get 3x20 repetitions. 2. Barbell push-ups This is already a more challenging variant. The higher the surface, the easier the exercise and vice versa - the lower t...

Biggest male butt ever? Cut out leg day? CM2021 Throwaway account for obvious reasons. I've been training consistently for years and pretty happy with the results, bar one area. Even before lifting, my lower body was noticeably bigger than the upper. Guess it's just where I store the majority of my weight. While I'm happy to have decent leg development, my butt has completely blown up to the point of being comical. It sticks out far past my upper back and is literally impossible to disguise. Don't believe me? See the attached pic. The jeans I'm wearing have the highest elastin count I could find, and even then they had to be tailored and I have to wear a belt cause they're so baggy at the waist. It looks like I'm purposely sticking my butt out but trust me I'm not. The full side view was shocking. I think I could literally rest a drink on there. I want to bulk up my arms, you can see in the pic they're pretty small. This is proving very hard to...

How To Increase Your Pull-Ups From 0 to 10+ Reps FAST UrkelaFikela If you find it difficult to do a lot of pull-ups in the series, here is one of the methods to fix it. This program was developed by Charles Lewis Armstrong while preparing to break the world record in the number of folds in one series. It is extremely good if you practice exercises at home and have half an hour of free time a day. The expected results (valid for average men who can do a couple of push-ups) are such that in just 6-8 weeks you can reach the maximum number of push-ups of about 20 reps. The program is spread over five working days - from Monday to Friday, with a mandatory break of two days over the weekend. Pull-up PROGRAM If you have enough time. As mentioned, the program is divided into 5 working days. To progress in the total number of folds you can do, you simply have to do them. This is called training specificity. You can't make a swimmer run to swim better or vice versa. Another important thin...

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Losing muscle mass after 1 week of not working out? Stabdogg So I got one of those (cheap) scales that measure bodyfay, muscle mass, etc. It might not be 100% accurate, but it is very consistent in it's measurements. I've only been working out seriously now for about 10 weeks now. During the first 8 weeks, my muscle mass slowly but surely increased. At 8 weeks I was up about +2kg / 4.4 lbs. Also gained some fat which wasn't my intention since I'm skinny fat, but hey, at least some progress. Then I got a small injury in my arm and thought it could be time for a rest week, so in week 9 I only trained once, lightly. After that week I measured again, and I lost about a 1kg / 2.2 lbs of muscle mass according to the scale. After working out twice again in the week after, I'm back at where I was in week 8 give or take. How does this work? Is this thing really measuring muscle mass correctly? Or is it just water rentention from temporary swollen muscles? Or is that a p...

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How To use Testotin Reviews Australia? testotinpill Testotin Reviews Australia deals with your chemicals levels in a characteristic manner that starts to decay when you hit a specific age. The greatest aspect of this enhancement is that it chips away at all male bodies so regardless assuming you are 30 years or 80 years of age, you can encounter astonishing advantages. One month pack contains 60 pills that you want to require in one month. Every day measurements is 2 of them and you can do that toward the beginning of the day with a glass of water. Ensure you don't ingest too much and adhere to the headings referenced on the mark on the off chance that you would rather not experience any undesirable impact. https://ift.tt/eA8V8J December 04, 2021 at 10:40PM Bodybuilding.com Forums

Benefits of Exercise KhalidEssa123 Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it. Help you quit smoking. Exercise m...

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20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment GoodtoTry What makes this "beginner friendly"? 1. I used BASIC movements, that are not too complicated or hard to perform 2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them 3. a couple of BREAKS. Haha I know you wanted them! The workout sequences are only between 2 or 4 minutes long. Then it's time to catch a breath! 4. includes warm up exercises 5. includes a cool down sequence in the end But let's make this clear: I was still feeling a serious burn in my muscles and I was still sweating ♥︎ The video is super effective and especially the SLOWNESS gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train. The burn was seriously insane for me! No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever I’m doing 30s for each ...

How to lose belly fat at home by a simple way babloo3707 The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, an improved ability to perform daily tasks, and enhanced athletic performance. Learn more go to with this link *************.us/x81964534 *************.us/x76724209 *************.us/x75028788 *************.us/x75067847 *************.us/x81963352 *************.us/x75666779 *************.us/x75030917 https://ift.tt/eA8V8J December 04, 2021 at 08:18AM Bodybuilding.com Forums

How to lose belly fat at home by a simple way babloo3707 The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, an improved ability to perform daily tasks, and enhanced athletic performance. Learn more go to with this link *************.us/x81964534 *************.us/x76724209 *************.us/x75028788 *************.us/x75067847 *************.us/x81963352 *************.us/x75666779 *************.us/x75030917 https://ift.tt/eA8V8J December 04, 2021 at 08:10AM Bodybuilding.com Forums