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[–]Serious-Biscotti-344 156 points157 points158 points 4 years ago (73 children) | Copy Link
Inspiring post. Any advice how to start super interested but have zero knowledge about lifting or nutrition.
[–]ChigBungus22 81 points82 points83 points 4 years ago (24 children) | Copy Link
Honestly best advice I’d have would be to reach out to a friend who lifts or who has lifted in the past, ask them to show you the ropes.
[–]decapitate_the_rich 6 points7 points8 points 4 years ago (22 children) | Copy Link
I have never known anyone who is into fitness at all, been low key trying to meet such a person for 20 years but I'm real shy. I can't afford a trainer or anything, is there anything else I can do?
[–]ShongoMcForren 22 points23 points24 points 4 years ago (3 children) | Copy Link
Don't get a trainer. I can't speak for the expensive, Hollywood trainers (not relevant anyway per your budget) but the basic ones at your local gym are not going to tell you anything you couldn't look up on the internet with a quick Google search.
Start with your top, top goals. Lose fat, gain muscle mass, both? What timeframe? What resources (gym, weights) do you have?
I've found r/fitness to be a great sub, and they have plenty of beginner guides to any goals you might have. There's a term thrown around a lot, "starter strength", that will introduce you to the basics: types of lifts, how much weight, incremental increase in weight, sets/reps, all to maximize beginner efficiency.
What you won't find on the internet (or with a trainer) is what works best for you. The only way you're going to figure that out is to start. To do this:
Have a basic plan (you want to be efficient and not waste your time), but don't think too hard on it. The key: follow a plan you'll like that also challenges you. No gym routine works if it doesn't bring you back the next day.
We're not Olympic athletes. We're trying to be healthy. Unless you're powerlifting for competition or as a hobby, I don't see the point in going for hyper-efficiency. Get in there everyday, don't get injured, don't let it be terrible, let it suck just enough, feel great.
And last, eat well. More important than the gym especially as you age. Your results, mental state, energy levels, fat loss, all depend on this.
[–]decapitate_the_rich 2 points3 points4 points 4 years ago (0 children) | Copy Link
I just want big arms to match by big cycling legs and to get rid of belly fat that won't seem to go away. I am 5'10" 155lbs at 43 yrs old so I don't think I really want to get any lighter, but I don't know?
[–][deleted] 4 years ago (1 child) | Copy Link
[permanently deleted]
[–]decapitate_the_rich -1 points0 points1 point 4 years ago (0 children) | Copy Link
I am only assuming I can't afford a trainer, my income is low and I live in a wealthy/expensive area so that is just sorta my default. I have been trying to lift at home (and do pushups) for a year but all I have are dumbells and I don't know what I am doing, nor am I making much progress.
[–]Rude-Kaleidoscope-58 2 points3 points4 points 4 years ago (2 children) | Copy Link
Go to a street workout / calisthenics park, ask some tips to the experimented guys, you'll soon make some friends by only speaking and showing your determination. Those new friends will have great tips
[–]decapitate_the_rich 0 points1 point2 points 4 years ago (1 child) | Copy Link
Unfortunately I don't live near one of those anymore. I didn't know what you were talking about until I googled it and found the one I used to live by in Venice. Those people were WAY intimidating though, I couldn't imagine striking up a convo with them ( I have BAD anxiety).
[–][deleted] 1 point2 points3 points 4 years ago (0 children) | Copy Link
I know you said you can’t afford a trainer, but it doesn’t have to be a long term thing. Three or four sessions in the beginning to get you started and show you the basics of the major lifts. Maybe a refresher once or twice a year after that. If you can afford a gym membership, you should be able to save up for this too.
Your other option is basically teaching yourself with YouTube and lifting forums. But a couple lessons with a good trainer will go a long way to keeping you from injuring yourself
start w/ this: you wont need anything else (at least in regard to weights) until you’re interested not in just getting in shape, but into lifting as a real hobby: https://stronglifts.com/5x5/
[–]ItsAmon 1 point2 points3 points 4 years ago (1 child) | Copy Link
Perhaps try calisthenics? Easier to get into. If you're interested, dm me, I'll send you some video's
[–]decapitate_the_rich 1 point2 points3 points 4 years ago (0 children) | Copy Link
I'll look into it, thanks.
Fortunately I realized we have some weights here I could reconfigure, now I have a curling bar at 60lbs on top of my 15/20/25lb dumbells. I have twice as many different arm/upper exercises than I had 2 months ago, hoping to see a little more progress in a few weeks.
[–]L-onmyheadstone 1 point2 points3 points 4 years ago (2 children) | Copy Link
Try this website out. It has the basics and etc. Just gradually get into the harder stuff
https://musclewiki.com/
Diet wise, I've found this little hack:
https://www.eatthismuch.com/
It'll take more research down the road as you strive to pursue a better physique.
Just START. Keep consistent and get in a groove.
Try it all out. Adjust accordingly. I've basically grew up in the hospital and never got into working out or too much outside time, so I did some simple body weight exercises to start on a softer pace. Youtube is your greatest free asset besides a friend.
Thanks a ton, the diet site is confusing to me but anything helps.
I don't mean to be a bother, but how do I determine if i am trying to lose weight or build muscle, in the context of that diet site? I'm trying maybe do both? People already say I am too skinny (155lbs), but I want to get rid of all this flab while doing something about my small arms that are toned yet won't get bigger. Sorry, this stuff gets overwhelming quickly for me.
[–]CuriousErnestBro 2 points3 points4 points 4 years ago (0 children) | Copy Link
I recommend this, read as much or as little as you’d like: https://stronglifts.com/5x5/
[–]LakeShow-2_8_24 0 points1 point2 points 4 years ago (3 children) | Copy Link
I'd be willing to chat you through getting started and whatnot. YouTube and bodybuilding.com were my two favorite resources when I was learning about exercise.
I recommend starting with activities like hiking and running to get yourself into a routine until you can begin weightlifting and whatnot. When that starts, start with low weight you can easily lift and control to train your body and make sure you're using good form before you take on heavier weights. This will help with preventing injuries.
Definitely pick a regimen/routine/workout plan from a reputable website and follow it. That's one thing I really regret from my time lifting. After my finishing my first two workout plans, I started just creating my own routines for maintenance, but I think looking for other guides would have been much more beneficial.
[–]decapitate_the_rich 0 points1 point2 points 4 years ago (2 children) | Copy Link
I have been biking 500-1000 miles per year for 10 years, I'm not coming into this as a complete couch potato, fortunately. I have been lifting at home with 15 and 25lb dumbells for the last year but I'm not making any real progress, tone but no bulk. I have no clue what constitutes a reputable website for this stuff, like anything on the internet where it seems like most of it is written by people more interest in SEO optimization and ad revenue than the actual subject at hand. I think I have been on bodybuilding.com a long time ago though, and I have been watching a lot of fighting vids on Youtube, I'll try for workout stuff too I guess. I'm older and don't immediately think of that kind of stuff.
[–]LakeShow-2_8_24 1 point2 points3 points 4 years ago (1 child) | Copy Link
Nice that's better off than I was when I started. It was a struggle and it's about to be again. I started off with Bodybuilding.com (before it was subscription based), but when I felt like i was doing some of the movements incorrectly, I turned to YouTube to improve my form. https://youtu.be/1oed-UmAxFs Scott Herman on YouTube I feel provides really good explanations for lifting technique, and you can type in the name of nearly any lift along with his name, and you're likely to find a video of him going through it (ie. Scott Herman Deadlift/face pull/bench press). I found his channel helpful and basically just chose him at random because I wanted my body to look like his. Also, his musculature then vs now has really, really progressed.
But I just remembered that I started lifting because of a foot injury that didn't allow me to run like I used to, but before I got into free weights, I was doing a circuit. I'm not sure where I found it, but it was Pull-ups, Burpees, and Dips, all body weight, but it was descending sets from 10-1 with no rest in between at all. At first, it took me forever and I'd have to take small breaks and cheat to finish push-up sets, but I just stuck with it until I got so good at it I was able to finish it in like 10-15 minutes.
The subreddit r/bodybuilding has some really good info in the sidebar too. You'll want to look at programs centered around linear progression I believe to help you increase strength effectively
[–]decapitate_the_rich 0 points1 point2 points 4 years ago (0 children) | Copy Link
Yeah I don't know what all these terms mean yet. I don't have any inspiration, anyone to look up to in this regard, I live in socal so literally half the dudes at any beach look basically like i want to look, but I don't actually know if it will be possible at my age (43) and with my joint and heart probs. I wouldn't know what "progressed musculature" even looks like.
So a "circuit" is a name for grouped exercises? I still can't do a pullup, its been a goal of mine for 6-7 years, getting closer, but not yet.
One of my biggest problems is energy. I have had real bad depression my entire life, and I am literally always tired unless I drink energy drinks or something.
"Linear progression?" Man, so many terms, so overwhelming. I'm not even worried about strength, I work in an office, I just want to be attractive enough for superficial Socal women to date me.
[–]CypherMX 0 points1 point2 points 4 years ago (3 children) | Copy Link
I just want to add that as a beginner you should first look into your diet and worry about the lifting later. You could have the best workout plan and still fail if your diet is bad. Do some research on the net for best diet for your body type. Don't rush this step, focus on doing the diet right first and then knock yourself out with lifting.
Diet stuff has really confused me for a long time. I'm autistic and certain things just don't click for me. I quit drinking soda (so difficult) and learned how to cook eggs and chicken breasts, I try to eat a lot of protein, rarely eat take out or sweets, but I am still pretty clueless.
[–]CypherMX 1 point2 points3 points 4 years ago (1 child) | Copy Link
It's not that complicated. What you're doing sounds good, seems like you understand that processed food (packaged, long list of ingredients) and sugar is unhealthy. I would also say to stay away from dairy but some pple can tolerate it. For you I would say that really focus on that protein if you are lifting already. Track your calories with myfitnesspal.com, it will show you how much of what you need to eat to bulk up. When you figure this out then go and figure out lifting. With that the key idea is heavy resistance, like the kind of weight you can only lift 4 or 5 times max in one set, with proper form of course.
Dairy has been a big part of how I quit soda, now I am drinking milk (and tea) instead. I also have heard cottage cheese has protein so I have been eating that.
I'm not sure how to "track calories" but I guess that will be one of the next steps. Not really sure how to figure out how many calories I have ingested, so much variance.
I'll definitely have to spend some money to be able to lift anything that heavy, either on gym membership or weights at home. Well, I have a curling bar here and weights for it, but no way to secure the weights to the bar. Was thinking about some large zip ties for a cheap solution.
Thanks for taking the time to break this down, I'm kinda dumb so this isn't easy for me, I really appreciate it.
[–]blind_horse 0 points1 point2 points 4 years ago (0 children) | Copy Link
Head over to r/fitness or r/bodyweighttraining they helped me ton when I started out 4 months ago. Lost 12kg and build some muscles too. Can't say Im the next Dwayne Johnson but it has definitely helped my self esteem.
r/bodyweightfitness not r/bodyweighttraining
[–]FreddyVanJeeze 38 points39 points40 points 4 years ago (3 children) | Copy Link
My best advice. Join a gym. Go. Google workouts, theres tonnes of apps. It's going to be really shitty for the first few weeks, but once you start hitting your stride, naturally you're going to really get into it.
Getting your self there is the hardest and once ur over that jump you're in money my friend.
Will a gym have anyone to help out someone who is completely clueless? I've never even been inside a gym before.
[–]Jewfag_Cuntpuncher 1 point2 points3 points 4 years ago (1 child) | Copy Link
Most gyms will offer some sort of trainer or programs, sometimes with free trials. Also most people are gyms are very friendly and open to discussing techniques, especially with newcomers. Additionally, most lifts aren't super hard to figure out how to do it without hurting yourself. If you are new I'd suggest doing lifts with some lighter weight dumbbells. Seriously, the amount of different muscle groups you can work with them is quite vast.
I would kinda hope the gym would have SOMETHING for people like me who are completely green, if anything just to help keep people from hurting themselves or whatever. I've already been lifting with 15 and 25lb dumbbells for a year, but I'm probably not utilizing them as well as I could and I plateaued months ago.
[–][deleted] 4 years ago* (1 child) | Copy Link
I feel like this could be beneficial to me if it weren't completely over my head. I have so many questions....
[–][deleted] 20 points21 points22 points 4 years ago (2 children) | Copy Link
start with squats, bench and overhead press, have someone teach you deadlifts, if you do those 4 you got pretty much every muscle group covered, then you just need to do a bit of stretching
[–]Forever_white_belt 0 points1 point2 points 4 years ago (1 child) | Copy Link
Should probably add some back work too (rows, pull-downs). Deadlifts alone won't cut it.
[–][deleted] 0 points1 point2 points 4 years ago (0 children) | Copy Link
can't hurt, lat pull-downs is best back exercise for me
[–]taffyapple_ass 51 points52 points53 points 4 years ago (15 children) | Copy Link
watch athleanx videos on yt. you'll get all the help u need
[–]maplemario 16 points17 points18 points 4 years ago (7 children) | Copy Link
Seconded and thirded, that guy is a life hack
[–]taffyapple_ass 8 points9 points10 points 4 years ago (2 children) | Copy Link
frfr he helped me change my life. ITS FREE TOO
[–]maplemario 6 points7 points8 points 4 years ago (0 children) | Copy Link
Nothing like being able to throw on one of those videos with lunch or something to get a little more hyped and learn something new too.
[–]WhiteningMcClean 4 points5 points6 points 4 years ago (0 children) | Copy Link
Dude’s great. I’ve been lifting since I was 14 years old and I still learn things from his videos. Things that have directly gotten me compliments from women.
[–]PianoOwl 2 points3 points4 points 4 years ago (3 children) | Copy Link
That guy is a hack*
[–]maplemario 0 points1 point2 points 4 years ago (2 children) | Copy Link
I know everyone has haters, so I hesitate to even ask, but you wanna enlighten me on why he’s a hack?
[–]PianoOwl 0 points1 point2 points 4 years ago (1 child) | Copy Link
Used fake weights, promotes having an unhealthy/ unrealistic bf% to be an “athlete”, gives ridiculous workouts such as 10x10 squats at 70-80% of 1rm with 1min rest intervals (which is quite literally impossible). And that’s just off the top of my head. I’m not randomly hating just because.
[–]maplemario 0 points1 point2 points 4 years ago (0 children) | Copy Link
I’ve seen the opposite from him on BF%, saying you shouldn’t be going for the crazy single digits but like mid teens.
[–]ChiefWoods 4 points5 points6 points 4 years ago (0 children) | Copy Link
Piggybacking this guy to tell you Jeff Nippard and Mike Thurston (watch his older videos on training) is all you need
[–]Brutal-Black 3 points4 points5 points 4 years ago (0 children) | Copy Link
TOOK THE WORDS RIGHT OUT OF MY MOUTH !!!
[–]tanenbaum 2 points3 points4 points 4 years ago (0 children) | Copy Link
Lol, that guy is the biggest fucking joke. Ask the bodybuilding subreddits if you don't believe me. He likely uses fake weights and is a fake natty as well. Jeff Nippard is a very good non-BS resource in an industry filled with BS.
[–]__sad_but_rad__ 1 point2 points3 points 4 years ago (1 child) | Copy Link
athleanx
lmao this dude uses fake weights
[–][deleted] -1 points0 points1 point 4 years ago (0 children) | Copy Link
I don't watch him to see him lift weights, I watch him to get ideas/tips/inspo for training. I could not care less whether he's lifting real or fake weights.
[–]HisRoyalAwesomeness 0 points1 point2 points 4 years ago (0 children) | Copy Link
Checked it out. Good stuff. Just subbed to the channel.
Thanks
[–]cytomome -1 points0 points1 point 4 years ago (0 children) | Copy Link
Mike Israetel is also very comprehensive (too comprehensive at a point, but excellent beginner stuff).
[–]anonymoose3141 9 points10 points11 points 4 years ago (0 children) | Copy Link
Here's my attempt at prescriptive advice because the vague stuff is harder to act upon. Sign up for gym. Find a training plan (I used jeff nippards fundamental hypertrophy one) or create your own (/u/Papa_Musk had good suggestions, maybe toss in rows/lat pulldowns too). Watch videos of how to do all the exercises so you don't hurt yourself. Commit to going at certain times on certain days. Start really easy weights on day one so you don't get too sore. Track all calories with my fitness pal app. Be in a caloric deficit to lose weight, surplus to gain weight. Get about 0.7-1g protein per pound body weight every day.
[–]yungupgrade 4 points5 points6 points 4 years ago (0 children) | Copy Link
If you have a friend, go with them. Having a partner will significantly boost the chances of you going to the gym. As for information regarding exercises, the internet, mainly YouTube. I recommend these channels: Jeff Nippard, Alphadestiny, and athleanx.
[–]lefthandedaf 3 points4 points5 points 4 years ago (0 children) | Copy Link
Here’s what I think to myself when I ask if I want to go to the gym on any particular day: “I have an opportunity to improve the way I look today. Do I want to take that opportunity or let it pass?” This always motivates me to go.
[–]maplemario 1 point2 points3 points 4 years ago (0 children) | Copy Link
Friend friend friend friend friend
[–]Acrimonious_cheese 1 point2 points3 points 4 years ago (0 children) | Copy Link
YouTube is your friend. Some coaches even show you the moves with every detail. You'll find many channels for nutrition as well.
[–]HonestIndianMan 1 point2 points3 points 4 years ago (0 children) | Copy Link
Get a food scale, watch athleanx for workouts and gokuflex transformations for macros/nutrition
[–]idontdobackflips 1 point2 points3 points 4 years ago (0 children) | Copy Link
YouTube: Jeremy Ethier, Jeff Nippard, Athlean-X
Watch stuff that interests you first
Hybrid Calisthenics is an incredible channel because it teaches you about physical improvement *and* about mental improvement. Look it up, you won't be disappointed.
[–]paddywacknack 3 points4 points5 points 4 years ago (0 children) | Copy Link
Google beginner workouts.
Sub to a nutrition sub or start reading fitness mags.
You can google nutrition podcasts as well.
[–]natensk 2 points3 points4 points 4 years ago (0 children) | Copy Link
Best Advice: Start now, you’ll learn more on the journey. Less research more doing!
[–]MrDownhillRacer[🍰] 1 point2 points3 points 4 years ago (0 children) | Copy Link
Read r/fitness wiki.
[–]MyPornAccount_69_ 1 point2 points3 points 4 years ago (0 children) | Copy Link
Reach out to a friend who knows what they are doing. Once you know how to lift properly it's all about the mentality. Your not done with a set until you can't do the next rep. If you finish the set there wasn't enough weight or not enough reps. Also ask about pre-workout you'll get a lot more gains.
[–]Plasticthrowaway8 1 point2 points3 points 4 years ago (2 children) | Copy Link
Strong Lifts 5x5 (+accessory work) have helped me a TON
[–]CombatPunk88 -1 points0 points1 point 4 years ago (1 child) | Copy Link
What was your accessories?
[–]jr_noor20 0 points1 point2 points 4 years ago (0 children) | Copy Link
Weighted chin ups & dips; barbell curls; skull crushers; calf raises; leg lifts; planks.
[–]Ok-Department7951 0 points1 point2 points 4 years ago (0 children) | Copy Link
Planet Fitness has trainers that will design a workout program for you to get you started. That's what I started doing about a month ago and it's something that's been able to hold me accountable into actually going consistently.
[–]panera_academic 0 points1 point2 points 4 years ago (0 children) | Copy Link
Day 1Bench press, tricep extension, cable flies
Day 2Deadlift, squat, lunges
Day 3lat pulldown/pull ups, rows, bicep curl.
Day 4Crunches, roman bench
Repeat allowing for at least 1 day of rest per week, and google alternate exercises during your rest between sets. Try to get 12 sets per day (total), do high reps at first (12+) because they're more forgiving if you fail.
For nutrition, focus on not drinking calories. Eat nutritious food for a majority of your diet 70-80% and occasionally allow your self some room to enjoy sweets. Make sure you have protein in all of your meals and eat veggies on the side.
If you want to be more meticulous with your diet, look into counting calories and if it fits your macros, will teach you about calories and macros.
[–]bigm5995 0 points1 point2 points 4 years ago (0 children) | Copy Link
start out small look up routines and eat your greens and lean meats
[–]DavidJayy 0 points1 point2 points 4 years ago (0 children) | Copy Link
If you ever just need someone to ask questions, PM me or just hit me up.
[–]ExtremeCentrism 0 points1 point2 points 4 years ago (0 children) | Copy Link
Nutrition:
There’s macros which consist of fat , carbs , and protein which you need to have a certain amount per day. You also need to hit a certain calorie number for you maintain weight . If you’re below that number you lose weight and if you’re above you gain. Also theres a thing called micro nutrients which are like vitamins n shit like that.
Fitness:
Focus on Compound exercises IE. Bench press , Squats, deadlifts , and overhead press with isolating machines. Google honestly for more info on this.
I’ll add more once I come back from the gym
[–]Particular_Visual531 0 points1 point2 points 4 years ago (0 children) | Copy Link
If you get fitness trainer find one that really understands you want to build muscle. Its not hard to do, but alot of trainers focus more on weight loss or "getting in shape" which are good things, but its really about building muscle. Muscle= confidence in yourself, attraction from women, respect from other men, all of which equal higher social status and more dates!
[–]Pringles__ 31 points32 points33 points 4 years ago (5 children) | Copy Link
Man, you don't believe me but I was about to write something similar but just didn't take the time to do it. I'm so happy to see you went through something similar.
Going to the gym is so much worth it. You work out to become a better version of yourself for yourself but in parallel, you become proud of yourself. You are not just there lifting weights for the sole purpose of getting a better body, you are consistently improving and achieving things. It boosts your morale and your body. Then, let's not forget that if you start thinking about people around you, you become an eye magnet and you get female attention 24/7.
I started going to the gym in September 2020. However, due to COVID-19 restrictions, I didn't go from October to June. That's of course hella long but that's how it was. When gyms reopened in June, I started going 3 times a week (full body program). I do 7-8 exercises, with 4x10 reps (minimum). Each gym session takes me 1:30 hours on average, though I prefer it this way than having to go to the gym 4 times a week (which is not compatible with my lifestyle). After already a few weeks, I noticed my abs were so damn strong and visible. I don't have a 6-pack as it's all about body fat % (it's around 14%) though I'm very proud that my abs are that strong and that my core is getting stronger. My shoulders also got bigger. Then, my arms followed and now my pecs are also getting bigger. Without forgetting that my thighs and ass are also in a better shape (I consistently did leg and thigh exercises), though I don't notice it because my thighs were already in a good shape.
Of course, this evolution is hard to notice as you constantly look at your body, though I noticed that I get tons of compliments since I started going to the gym (which did not happen before). I had a female colleague caress my abdomen and tell me that my abs were increasingly strong and that she never saw something like that, she even compared them with those of another guy who also works out. I had another female tell me that they were impressed my shoulders got that big. An another one tell me that my arms were much bigger. Finally, yesterday, I was with a female friend (who was a previous crush) and she told me she was impressed how muscular I got, although I saw her last time like 3 weeks ago?
Let's not forget all the looks/stares of girls that I notice. They are literally eyeballing me, although it was never like that before.
The huge advantage for me in terms of dating is not really the looks or whatsoever, as I already considered myself as attractive. The big advantage is that you are behaving like a man is supposed to behave, what the society expects from a man. That makes you come off as more authentic. Your whole lifestyle revoles around becoming more genuine and assertive. I'm working out to become stronger, I want to get laid so I'm going to date till I find someone who is worth my attention. Now, I did not completely go back to the dating scene yet as COVID-19 restrictions made me stop (although I could have continued) and I hate online dating as I'm not good at it.
Though, I'm not going to the gym for the girls, otherwise I wouldn't be there. I really enjoy becoming a better version of myself, making things that I could never do before (I can finally do at least 5 pull-ups without assistance) and feeling like I achieved something whenever I go there, regardless of how exhausting it can be sometimes.
Voilà, I don't really have the time nor the patience to word this out better and structure my comment better but I really enjoy that there are people out there following the same progress. We are in this together bro!
[–]slightdrippin 3 points4 points5 points 4 years ago (0 children) | Copy Link
Couldn't have said it better. I started working out at a freshman year in high school and it's probably the best decision in my life. It opened so many doors and possibilities for me, improved every aspect of life as well. I don't feel right when not working out anymore.
[–]ThijmenL_4 points 4 years ago [recovered] (3 children) | Copy Link
Hey, how did you get started working out? What program do you follow?
[–]Pringles__ 2 points3 points4 points 4 years ago (2 children) | Copy Link
I just went for it, did not think twice. There was a period in my life (last year) where I questioned myself and was like "what are you doing man?". Started dating tons of women out of nowhere and started hitting the gym in September (then closed).
My program comes from an app that is called "Pro Gym Workout", that's what suited me best. It consists in the following exercises, that are split in 3 days (7-8-7). 4x10 reps minimum, though I do 4x20 reps for incline crunches.
[–]ThijmenL_1 points 4 years ago [recovered] (1 child) | Copy Link
Is “Pro Gym Workout” only on android? I can’t find it in the App Store.
[–]Pringles__ 0 points1 point2 points 4 years ago (0 children) | Copy Link
Yeah I think so though you can find something similar on iOS. You should just go for a full body workout.
[–]dodged_that_one 30 points31 points32 points 4 years ago* (0 children) | Copy Link
I'd add once you have seen some good results, let them speak for themselves.
I was at a restaurant at the weekend and there was a couple on the next table having a date. He was talking quite loudly so I got every word whether I wanted to or not.
He was wearing a tight white t-shirt which was painfully obvious to show off his pecs. He went on and on about his lifting progress, his diet, exercise regimen. The girl was your typical girl who was interested in cardio to keep in shape, but that was about it. She was clearly bored to tears with him banging on about how he got to be the way he is.
She was clearly into the results and didn't seem to care that his only topics of conversation were him, his progress and his career / wealth. For everyone around him it was incredibly cringe-worthy.
I don't doubt that they were screwing half the night. Apparently the only way he could have failed the date would to have been outright offensive rather than merely objectionable. The whole thing looked like a formality / mutual inspection of merchendise before a hook up. If it had been a more meaningful date, he would have crashed and burned hard.
tl;dr Most girls are into the result of lifting not the activity, make sure you have more to talk about than diet and gym unless your "date" is only a physical inspection before a hook up.
[–]SDdude81 20 points21 points22 points 4 years ago (3 children) | Copy Link
*Results not guaranteed.
I've been lifting for years and interest from women has not increased.
I've gone from a skinny-fat short guy to a fit short guy. Every now and then I get random comments from guys. Women haven't seemed to notice.
[–]18cmOfGreatness 5 points6 points7 points 4 years ago (0 children) | Copy Link
This is why guys need game. You can attract women with your looks alone only if you are above average in terms of genetics.
[–]Fooking-Degenerate 23 points24 points25 points 4 years ago (4 children) | Copy Link
I keep telling men to take care of their bodies!
No one believes me, or rather want to believe me...
[–]Lord_Augastus 14 points15 points16 points 4 years ago (2 children) | Copy Link
I started to put anti ageing cream on, it has something in it that toghtens skin nd closes pores. Lifting, clothes that fit, clean styled hair(my style is messy for easy mintanace), good healthy looking body, nice looking skin. Gets looks, women want to talk to you, people want to be around you. Its not even about looks, just looking after yourself and having personality, social skills will breach the gap for most women.
[–]vexatiousnobleman[🍰] 0 points1 point2 points 4 years ago (1 child) | Copy Link
Hey, just quick thing, what cream do you use?
[–]Lord_Augastus 1 point2 points3 points 4 years ago (0 children) | Copy Link
I used a bunch of free loccitane immortelle cream samples for a month or two. Only a drop or two skin feels great, definate tightness. I then found out the tub costs alot. So now I am just using a dab in morning and and night of mens loreal vita lift. Pretty cheap works alright, leaves a bit od oilyness, but thats not a problem really. Value for money considering.
[–]crnm 7 points8 points9 points 4 years ago (0 children) | Copy Link
I don't understand this. I mean what do they not believe? It's not about women. You live in your freaking body and not anywhere else, so why not train your meat armor? Especially if you work an office job. Don't let your muscle athrophy. You'll just feel so much better and avoid future issues. Also cardio - very important.
[–]effingava0221 17 points18 points19 points 4 years ago (0 children) | Copy Link
👑
[–]TexRetroTech 4 points5 points6 points 4 years ago (0 children) | Copy Link
Good job my man. You made the best of a bad situation and came out a champ!
[–]quangshine 2 points3 points4 points 4 years ago* (0 children) | Copy Link
Hell yeah... The confidence that I gain from being stronger, healthier, and better looking makes not getting laid doesn't even matter.
[–]RegretsNothing1 2 points3 points4 points 4 years ago (0 children) | Copy Link
No no no, definitely all should share the fruits of labor. Too many people here think they just need to cold approach more and do NO self improvement.
[–]hxlidayy 5 points6 points7 points 4 years ago (0 children) | Copy Link
YouTube Greg Doucette. Only person you need and calls out all the bs and fake science etc
[–][deleted] 4 points5 points6 points 4 years ago (0 children) | Copy Link
No phones in the gym bro focus on the lift💪💪
[–]SherifffOfNottingham 0 points1 point2 points 4 years ago (0 children) | Copy Link
I think this was meant to be a reply?
[–]Ghosteyo 1 point2 points3 points 4 years ago (0 children) | Copy Link
I'm proud of you buddy
[–]Impulsive666 3 points4 points5 points 4 years ago (0 children) | Copy Link
[–]FlatDistance5 2 points3 points4 points 4 years ago (32 children) | Copy Link
Glad to hear it man, my problem is I can’t put down the fork. How did you get to the point where you could?
[–]Gallaga07 3 points4 points5 points 4 years ago (0 children) | Copy Link
The best thing to do is substitute foods that have less caloric density into your diet plan. There are a million things but start with some zero sugar sauces and what not. G Hughes makes pretty damn good low calorie bbq sauce, also has honey mustard and sweet chili sauce as well. Sure it's not as good as the real thing but it's like 80% as good and overtime your palate will adjust away from hyper palatable foods. Get some low cal snacks to munch on when you are feeling cravings. Go for Orville Smart Pop popcorn, whole bag is like 240 calories and can make you feel decently full. Buy a bunch of diet soda and seltzer waters, they will temporarily make you feel a bit full when you drink them. Up your lean protein intake it is satiating and fairly low calorie, chicken, lean pork, lean cuts of beef, white fish. So many things you can do but those are a start. Feel free to DM me for more advice if you like.
[–]Birdmaan73u 2 points3 points4 points 4 years ago (28 children) | Copy Link
r/fasting has helped me a ton. I've lost 20 lbs in the past 5 days with it
[–]useles-converter-bot 16 points17 points18 points 4 years ago (25 children) | Copy Link
20 lbs is the weight of about 220.69 'Kingston 120GB Q500 SATA3 2.5 Solid State Drives'
[–]converter-bot 5 points6 points7 points 4 years ago (24 children) | Copy Link
20 lbs is 9.08 kg
[–]ifuckedyourgf 1 point2 points3 points 4 years ago (23 children) | Copy Link
[–]ifuckedyourgf 4 points5 points6 points 4 years ago (22 children) | Copy Link
[–]useles-converter-bot 3 points4 points5 points 4 years ago (5 children) | Copy Link
20 lbs of vegan poop being burned provides 150331.28 BTU
[–]converter-bot 1 point2 points3 points 4 years ago (4 children) | Copy Link
[–]ifuckedyourgf 1 point2 points3 points 4 years ago (3 children) | Copy Link
20 lbs is the weight of literally 30.33 'Velener Mini Potted Plastic Fake Green Plants'
[–]useles-converter-bot 2 points3 points4 points 4 years ago (1 child) | Copy Link
20 lbs of solid gold is worth about $525350.25
[–]converter-bot 1 point2 points3 points 4 years ago (0 children) | Copy Link
[–]ifuckedyourgf 0 points1 point2 points 4 years ago (3 children) | Copy Link
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[–]useles-converter-bot 1 point2 points3 points 4 years ago (2 children) | Copy Link
[–]converter-bot 1 point2 points3 points 4 years ago (1 child) | Copy Link
Good bot
[–]converter-bot 1 point2 points3 points 4 years ago (3 children) | Copy Link
[–]ifuckedyourgf 0 points1 point2 points 4 years ago (2 children) | Copy Link
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[–]sneakpeekbot 0 points1 point2 points 4 years ago (0 children) | Copy Link
Here's a sneak peek of /r/fasting using the top posts of the year!
#1: [NSFW] After 2 years of intermittent fasting and weightlifting (same 140lbs) | 421 comments #2: 1,000hr extended water fast completed. 520 to 430. 90lbs down. | 396 comments #3: Same clothes, 2 years later | 84 comments
I'm a bot, beep boop | Downvote to remove | Contact me | Info | Opt-out
[–]adyuma 0 points1 point2 points 4 years ago (0 children) | Copy Link
I mean what is it that you cant control?
Do you like food too much? Or are you always hungry? Or just eat because you cant keep idle? Do you work out?
[–]meadowiguana 0 points1 point2 points 4 years ago (0 children) | Copy Link
Intermittent fasting. Drink a shit ton of water. Drink water before a meal because this will take up stomach volume and make you feel more full. Learn how to cook vegetables, and cook them WELL. I can make roasted broccoli taste like magic, which makes eating it a hell of a lot easier!
Do you eat yogurt with granola? Sub some puffed grain instead. I love putting a bunch of this on my yogurt parfaits.
Do you smoke? When I'm stoning it up, it's a lot harder to not eat.
Do you booze? This adds many calories very quickly and will also make it harder to abstain from consuming more calories in the form of food.
Also everything Gallaga07 said. I bought a super low fat low calorie light Italian dressing for my salads and it's honestly delicious.
[–]zattraction 1 point2 points3 points 4 years ago (0 children) | Copy Link
You're resting too long between sets bro
Could you also make a new post on what you did in detail? maybe some detail into the nutrition and more? I am a vegetarian so thats a bit of a problem i have. :/
[–]Lucky-Mustard 0 points1 point2 points 4 years ago (0 children) | Copy Link
Pics.
[–]slightdrippin -1 points0 points1 point 4 years ago (3 children) | Copy Link
Everyone who consider lifting or needs some help on it, I'd suggest Athlean-X channel on youtube
[–]WalidfromMorocco 4 points5 points6 points 4 years ago (2 children) | Copy Link
I think he's terrible for beginners.
[–]slightdrippin 1 point2 points3 points 4 years ago (1 child) | Copy Link
For beginners I'd suggest Mike Thurston, he has some great vids on beginner workouts
[–]jag75 1 point2 points3 points 4 years ago (0 children) | Copy Link
For people completely untrained I'd recommend Starting Strength. Gets you into good habits early.
[–]vze1fm8gn -1 points0 points1 point 4 years ago (5 children) | Copy Link
When you say lifting , you mean dumbbells or barbell?
[–]slightdrippin 6 points7 points8 points 4 years ago (3 children) | Copy Link
lifting = going to gym and working out
You need to do everything to maximize your results (dumbbells, barbells, machines).
but free weights > machines every time
[–]RiskOfRains 3 points4 points5 points 4 years ago (2 children) | Copy Link
Nah you dont need machines at all that is just main stream advice. You dont even really need a diet just overall eat healthy and food you like healthy food you like that is.
All you need for strength and muscles are dumbbells barbells CARDIO!!!! And your own body weight.
[–]AhBenTabarnak 0 points1 point2 points 4 years ago (1 child) | Copy Link
you 100% need a diet. Your body need specific quantities of macronutrients in order to recover AND perform better. You can just eat whatever and train, but if you want real results, get a diet.
[–]RiskOfRains 0 points1 point2 points 4 years ago (0 children) | Copy Link
Eh Apples and oranges i guess i stand by my point.
Diets are not maintainable, they are Called diets for a reason they are not permanent. Better too just eat healthy all year around and find what works for you instead of some diet program.
Also results here and results there. Since when did training become so vain its almost all about getting muscles for looks now and for girls.
Im going too say this traning is not a hobby its a lifestyle something you do until the day you die. That is why diets and result chasing are stupid.
Just my 2 cents dont have too agree with me.
[–]crnm 4 points5 points6 points 4 years ago (0 children) | Copy Link
It doesn't matter. Do something. You don't have to become a gym bro to feel better. But some sort of regular workout is must in this age we live in. Lift stuff and do cardio.
This applies to every possible field out there.. be it health, your rlationship or careers
[–]PompousSchmuck 0 points1 point2 points 4 years ago (0 children) | Copy Link
Im proud of you. I did something similar myself, and while things dont go that well, generally i see a large leap forward. So i confirm - be the best version of yourself, life, look good.
[–]tonycampagna69 0 points1 point2 points 4 years ago (0 children) | Copy Link
my man💪🏻💪🏻
[–]DrixlRey 0 points1 point2 points 4 years ago (4 children) | Copy Link
Can you post a picture of what your body looks like? I also have a lot of progress as well but I want to know at what body type did you achieve this success.
[–]CrwdsrcEntrepreneur 2 points3 points4 points 4 years ago (3 children) | Copy Link
It's a lot less muscle than you think. I get comments from women all the time about how sexy my body looks. I'm 5'10" at a fairly lean 170-173 lbs... Not exactly fitness mag cover model muscular.
[–]AhBenTabarnak 0 points1 point2 points 4 years ago (2 children) | Copy Link
You look bigger than you think. It's just that you check your body in the mirror everyday or so, so you don't notice the gainz that much.
[–]CrwdsrcEntrepreneur 0 points1 point2 points 4 years ago (1 child) | Copy Link
I'm not saying I'm a small dude. I'm not, I can see myself on photos with friends, others, etc and I definitely look bigger than the average normal BMI person. But if you looked at what the typical guy thinks is most attractive to women, they'd think you'd need to be a super lean 185-190 lbs if you're 5'10". That's a full 15-20 lbs more muscle than I currently carry, and while I'm sure a guy with that physique would look great and would attract many women, it isn't necessary.
[–]AhBenTabarnak 0 points1 point2 points 4 years ago (0 children) | Copy Link
Ah yeah true, but the typical guy base his expectations mainly on actors and fitness gurus who are all on juice.
[–]SerMyronGaines 0 points1 point2 points 4 years ago (0 children) | Copy Link
Congrats OP! Great point about investing in yourself i.e. lift for yourself, not for the girls
[–]Gallaga07 0 points1 point2 points 4 years ago (0 children) | Copy Link
You and I are in the exact same boat dude, dropped from 239 to 206 so far since a breakup at the beginning of 2021 following a pretty fucked up 2020. I have been getting a shit load of compliments and attention all over the place, feels good to max yourself out and actually get results, keep up the great work!
[–]MoStuntin 0 points1 point2 points 4 years ago (0 children) | Copy Link
I went from being 104kg and getting rejected most of my friends didn’t. Take me serious and would take advantage of me I lost weight I’m looking athletic now sharp jawline more girls are interested in me and that’s new to me still getting used to it keep training big things are coming for everyone who works out
[–]gmbhdios3 0 points1 point2 points 4 years ago (0 children) | Copy Link
Great work man!
[–]FCBarca1984 0 points1 point2 points 4 years ago (0 children) | Copy Link
Love it, congrats !!!
[–]VG_240 0 points1 point2 points 4 years ago (0 children) | Copy Link
Doing the same brother. Taking my lifting and dieting very serious. My mental health and physical has gone up so high. I feel amazing. We'll all make it ✊🏽✊🏽🦍💯
[–]Son_of_Eros03 0 points1 point2 points 4 years ago (0 children) | Copy Link
Congratulations bro! I love stories like these! What exercises did you do to lose weight?
[–]squatch1601 0 points1 point2 points 4 years ago (0 children) | Copy Link
Absolutely! Lifting changes a lot. Not just your shape, but it improves your posture a lot and people look at you different. It also boosts confidence and gives you another thing to be proud of. And it also improves mind muscle connection so you start to enjoy your body and move different.
I've always wanted to join a gym, but never been in one and not sure I can afford it so I'm really intimidated. I lift wights at home, but not getting the results I want, mostly due to lack of energy. At my age I'm not even sure if I can get the results I want. I've never known anyone into fitness before so not even sure where to start.
[–]weirdowerdo 0 points1 point2 points 4 years ago (0 children) | Copy Link
Been working out for years, made a lot of progress and compete in powerlifting. But yeah no one cares about that, no one really notices it because they dont even care about me to begin with so. i haven't suddenly gotten more female attention despite the all the hours spent in the gym making progress, the gym isnt some magic thing that suddenly will make girls attracted to you.
[–]st0nervirginsunit3 0 points1 point2 points 4 years ago (0 children) | Copy Link
That’s awesome man. For me it was the opposite though. Getting fit changed nothing
[–]Supahafiya 0 points1 point2 points 4 years ago (0 children) | Copy Link
What a legend, virutally the same thing happened here bro! We got this
You act like the friggin' gym is a big secret, but for someone with Aspergers, it makes no difference. I just hate these normie posts where people act like the gym or haircuts or showers make a difference when it's not going to change who you are.
this is one of my basic rules when I'm giving advice as a dating coach to guys. The number of guys that fight me on this is amazing. Well done!
[–]richietherich92 0 points1 point2 points 4 years ago (0 children) | Copy Link
Hell yeah bro! Started my weight loss journey five months ago and since then, I’ve started getting more and more compliments from women that I’ve never heard in my life! Improving yourself certainly is the way to go! So proud to hear that someone out there is working to improve themselves as well! Gives me more motivation to continue improving myself! Keep it up man!
[–]Yo_Techno 0 points1 point2 points 4 years ago* (0 children) | Copy Link
Amazing! Great job :) There’s been very few times in my life where I look back and think I played my cards perfectly, but the 2020 lockdown is one of them. Spent the entire time reading books and weight lifting, played with hairstyles and clothing styles, etc. Now my skincare, grooming, and fashion is on point all the time and I get told from everyone at work that COVID was my glow up. I finally feel clever enough to approach a girl and not be terrified that I’m just gonna fumble over my words and implode, sometimes. The 1 month I spent actually going out before delta exploded resulted in 2 one night stands, 1 semi-consistent booty call and another girl I can see pretty much whenever. Still deal with approach anxiety from time to time and I’m nowhere near as outgoing as I’d like to be but I feel 1000% better about my dating life and I’m positive it would’ve taken years to accomplish all that without the lockdown
[–]shannonx2 0 points1 point2 points 4 years ago (0 children) | Copy Link
Can anybody Pin this post?
[–]Fallingbe 0 points1 point2 points 4 years ago (0 children) | Copy Link
What kind of photos good sir? Like just straight topless at the beach or?
[–]quotemep 0 points1 point2 points 4 years ago (0 children) | Copy Link
Fuaaarrrkkk we're all gonna make it boyss
[–]antoine-mat 0 points1 point2 points 4 years ago (0 children) | Copy Link
May I ask what's your height?
[–]EdosRants 0 points1 point2 points 4 years ago (0 children) | Copy Link
May I ask how tall are You?
[–]Effortless0 0 points1 point2 points 4 years ago (0 children) | Copy Link
Thank you. Peace and love to everybody
© TheRedArchive 2026. All rights reserved.created by /u/dream-hunter
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[–]PompousSchmuck 0 points1 point2 points (0 children) | Copy Link
[–]tonycampagna69 0 points1 point2 points (0 children) | Copy Link
[–]DrixlRey 0 points1 point2 points (4 children) | Copy Link
[–]CrwdsrcEntrepreneur 2 points3 points4 points (3 children) | Copy Link
[–]AhBenTabarnak 0 points1 point2 points (2 children) | Copy Link
[–]CrwdsrcEntrepreneur 0 points1 point2 points (1 child) | Copy Link
[–]AhBenTabarnak 0 points1 point2 points (0 children) | Copy Link
[–]SerMyronGaines 0 points1 point2 points (0 children) | Copy Link
[–]Gallaga07 0 points1 point2 points (0 children) | Copy Link
[–]MoStuntin 0 points1 point2 points (0 children) | Copy Link
[–]gmbhdios3 0 points1 point2 points (0 children) | Copy Link
[–]FCBarca1984 0 points1 point2 points (0 children) | Copy Link
[–]VG_240 0 points1 point2 points (0 children) | Copy Link
[–]Son_of_Eros03 0 points1 point2 points (0 children) | Copy Link
[–]squatch1601 0 points1 point2 points (0 children) | Copy Link
[–]decapitate_the_rich 0 points1 point2 points (0 children) | Copy Link
[–]weirdowerdo 0 points1 point2 points (0 children) | Copy Link
[–]st0nervirginsunit3 0 points1 point2 points (0 children) | Copy Link
[–]Supahafiya 0 points1 point2 points (0 children) | Copy Link
[–][deleted] 0 points1 point2 points (0 children) | Copy Link
[–]Particular_Visual531 0 points1 point2 points (0 children) | Copy Link
[–]richietherich92 0 points1 point2 points (0 children) | Copy Link
[–]Yo_Techno 0 points1 point2 points (0 children) | Copy Link
[–]shannonx2 0 points1 point2 points (0 children) | Copy Link
[–]Fallingbe 0 points1 point2 points (0 children) | Copy Link
[–]quotemep 0 points1 point2 points (0 children) | Copy Link
[–]antoine-mat 0 points1 point2 points (0 children) | Copy Link
[–]EdosRants 0 points1 point2 points (0 children) | Copy Link
[–]Effortless0 0 points1 point2 points (0 children) | Copy Link