Fitness advice - what does your go-to routine and diet look like that's helped you in levelling up?

purasangria · 2021-12-14T18:37:50+00:00

There is a sub called petitefitness that may be of interest to you; lots of good advice there.

herbivorouscarnivore · 2021-12-14T19:27:53+00:00

Before social distancing, my at gym routine was:

MWF: 5 mile run, Bodypump TTh: Step class, Pilates SaSu: hiking, yoga

I should pay attention to what I’m eating, and probably will if and when my metabolism starts to slow down.

My fitness goals are simply to remain fast.

millennialpink2000 · 2021-12-14T20:22:31+00:00

For me I split time between the gym and at home HIIT workouts. The HIIT workouts have a range of flexibility so I can do stomach and abs one day and then thighs and butt the next. I also climb the stairs in my building, it's a fantastic free workout that takes about 20 min and my ass is at least an inch higher now

Platipus6 · 2021-12-14T22:21:16+00:00

Days off are equally important to rest and build the muscle back. Don't do the same muscle group every day. Sleep and diet are also part of it.

Look up Caroline Girvan, missfitandnerdy, Bret Contreras and megsquats on youtube for proper form when lifting heavy.

Compound lifts are where you use big muscle groups, eg squats and deadlifts with a barbell. Benchpress, overhead press and upright rows are usually included to be well-rounded.

Isolated lifts eg bicep curls aren't that great. Unless you're particularly weak and need to frequently lift something irl. Or to even out. Men have innate upper body strength and easy newb gains and look like they have chicken legs, hence the meme "never skip leg day". Do chest, back (delts), shoulders, triceps and biceps for a full-body muscly look.

Track your menstrual cycle. I do 3 weeks on, 1 week off for lifting. 5 days before I'm due and 2 days into my period I'm weak as shit and hungry. You can reverse that if you need to lose bodyfat. 3 weeks deficit, 1 week maintenance.

Track your weight (lifted) and reps. If you're not increasing weight or reps, you're wasting time. Start out with an empty bar to get form correct, then add so much that you can barely do 10 lifts. You don't need to spend 3 hours in the gym.

Cardio is only good for getting better at cardio. A base level of physical activity will benefit you over your lifespan, but it's got little to do with lifting. Walk for 20-30 mins every morning and afternoon if you can to prevent becoming sedentary.

There's a difference between endurance and burst. eg holding a plank is core endurance. Doing a crunch is burst and is what grows ab muscles. Walking for 2 hours is endurance, jumping up onto a box is burst and grows muscles.

BBQCoolRanchQueen · 2021-12-14T18:26:06+00:00

This is probably better suited for askFDS, but I'll answer;

If muscle building is your goal, you don't need to go heavy on the cardio. 3 days of HIIT should be sufficient. Never do cardio before lifting, as it will sap your energy and sometimes form can be compromised if you just jumped off the machine after a vigorous cardio session.

Do not neglect your core. Without a strong core, the rest of your lifting will be compromised. I'd focus on 2 abs days per week until you get used to it, then increase to 3, and dial up the intensity slowly. As for targeting individual muscle groups, I like to do multiple per session via compound movements instead of just focusing on one. For example, when you're doing squats with a bar, do an overhead press when you've come out of your squat. Two birds, one stone. When doing dumbell triceps laying down on a bench, instead, do a glute bridge with a resistance band while doing the dumbell triceps dip with your upper back either on a bench or Swiss ball. Resistance bands are also great when doing lunges. Just look up compound exercises and you'll see what I mean.

For diet, I do low fat (plant based fats only), moderate carb, and high lean protein diet. Personally, I'm a pescatrian (fish and seafood is the only meat I eat, no dairy). One diet does not fit all. You really have to find what works for you by trial and error, and adjust your macros accordingly. Some can get away with a high carb diet, some can't. Some thrive on keto, others can't. Protein is your main goal for muscle growth.

all_or_nothing_bet · 2021-12-14T21:09:34+00:00

First and foremost, you need to build new habits and make fitness your lifestyle, not just an occasional activity. And it takes time! I think it will take about two years of consistent exercise to become a non-negotiable, permanent part of your life.

Begin with exploring different types of exercise - lifting, running, swimming, yoga, zoomba, pilates - try them all! The goal is to find what makes you feel good (you need those endorphins to get hooked) and stick to it. Stick to it like your life depends on it, otherwise you'll struggle with building your endurance and painful recovery periods.

Ideally, you should incorporate both cardio and resistance training into your routine to get the most benefits, but start easy so you don't overwhelm yourself and don't lose your enthusiasm.

Hostileovaries · 2021-12-14T21:45:43+00:00

If you have a Switch, Ring Fit Adventure is pretty fun when you can't make it to the gym.

gingerandlime · 2021-12-15T02:54:19+00:00

I do powerlifting-style barbell and dumbbell strength training, my approach is much more full body rather than splits. Having a nice protein smoothie most mornings helps me get my protein and intake up, and I have targets for that and a rough idea of my calorie intake but I don’t track any of that. Mostly I’ve been trying to put on weight in the form of muscle rather than lose weight. I usually lift around three times per week, I do basically no cardio but I walk a lot for relaxation and the health benefits, walking is amazing for health.

What I wish I’d known ten years earlier- that I could get stronger basically just by following a strength training program. That I needed way more protein than I was getting as a vegetarian in a simple carb-heavy food system. That rest and recovery (food, sleep) is part of the process just like doing the lifting us! That being sore and exhausted doesn’t mean I “got a good workout”, it more likely means I either 1) did something new and unfair to my muscles, or 2) I didn’t get the fuel and rest I needed alongside my workout.

I’d suggest visiting the xxfitness sub for more info and chats with women about fitness! The wiki has great programs you can choose from too.

By the way, the comments you can’t see are either from new visitors to FDS or from men being rude. FDS doesn’t allow unauthorized comments. And I’d really recommend closing your reddit DMs so you don’t get gross messages from men who lurk here!

DarbyGirl · 2021-12-15T02:07:00+00:00

I have a home gym but I subscribe to thewkout.com. Lisa is the bomb I've followed her for years. Her workouts are the shit. We lift heavy things and have fun. She has a number of challenges too I loved shred and build. Aaron does CrossFit and spin if you like those.

Title	Fitness advice - what does your go-to routine and diet look like that's helped you in levelling up?
Author	iggypiggyfiggy
Upvotes	72
Comments	17
Date	December 14, 2021 5:44 PM UTC (4 years ago)
Subreddit	Posted in /r/FemaleDatingStrategy
Original Link	https://old.reddit.com/r/FemaleDatingStrategy/comments/rgcud6/fitness_advice_what_does_your_goto_routine_and/
Archive Link	https://theredarchive.com/r/FemaleDatingStrategy/fitness-advice-what-does-your-go-to-routine-and.1092462 https://theredarchive.com/post/1092462

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