Best products from r/xxfitness
We found 223 comments on r/xxfitness discussing the most recommended products. We ran sentiment analysis on each of these comments to determine how redditors feel about different products. We found 2,218 products and ranked them based on the amount of positive reactions they received. Here are the top 20.
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1. Starting Strength: Basic Barbell Training, 3rd edition
- Used Book in Good Condition
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2. The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
- Avery Publishing Group
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3. Strong Curves: A Woman's Guide to Building a Better Butt and Body
- Victory Belt Publishing
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5. Bluetooth Headphones, Anker SoundBuds Slim Wireless Headphones, IPX7 Waterproof, 10H Playtime, Bluetooth 5.0, Magnetic Wireless Earbuds, Bluetooth Earbuds for Workout , Sports, Running, Gym
- Listen Up: Precision engineered 6mm drivers, fed via Bluetooth 5, offer powerful and skip-free audio.
- Find Your Fit: Lightweight design with customizable Ear Tips and EarWings give anyone a strong and comfortable fit.
- Leading Playtime: Listen for up to 10 hours on a single charge. Enough juice to soundtrack your day.
- IPX7 Waterproof: Superior protection against liquids such as rain, sweat, and water.
- What's In The Box: SoundBuds Slim, XS/S/M/L Ear Tips, S/M/L EarWings, Fit Clip, Shirt Clip, Micro USB Cable, Travel Pouch, welcome guide, our worry-free 18-month and friendly service.
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6. Ozeri ZK14-S Pronto Digital Multifunction Kitchen and Food Scale, Black
- Accurate, elegant, easy-to-use digital kitchen scale for your largest and smallest cooking projects - weighs up to 11.24 lbs (5100 grams) with precise graduations of 0.05 oz (1 gram).
- Automatic Unit Button instantly converts between 5 units of measurements (g, lbs, lbs:oz, oz, ml) and displays results on an easy-to-read LCD screen - e.g. easily convert 539 grams to 1.188 pounds to 1 pound 3 ounces to 19.01 ounces to 539 ml.
- Precision Tare Button calculates the net weight of your ingredients by automatically subtracting the weight of any bowl or container.
- Features a newly enlarged weighing platform finished in elegant chrome, and 2 large buttons that generate an audible click confirmation. Cleans and stores easily.
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7. Panache womens Underwired Sports Bra , Black , 34DD
- Underwire sport bra featuring ventilating mesh panels at shoulders and bust
- Logo at front band. Wide cushioned shoulder straps
- Smooth shape with flat seams
- Adjustable convertible straps
- Hook-and-eye closure at back
- Encapsulates breasts for ultimate support
- Super smooth shape with flat seams looks great under sportswear
- Racer back option provides more freedom in movement and extra support
- Adjustable straps for secure fit
- Padded hook and eye for cushion comfort
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8. Plantronics BackBeat Fit Bluetooth Headphones - Blue
SPORTS AND WORKOUT EARBUDS: Specifically constructed with a flexible design so earbuds remain stable in your ear throughout all levels of exercise.WATERPROOF AND SWEATPROOF: Designed with invisible nano-coating technology to protect earbuds against water and sweat during running and workouts.LONG LA...
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9. Fit Simplify Resistance Loop Exercise Bands for Home Fitness, Stretching, Strength Training, Physical Therapy, Workout Bands, Pilates Flexbands, Set of 5
High end exercise bands. Our 12″ by 2″ heavy duty resistance loop bands are made of 100% natural latex – free of TPE – and come in 5 varying resistance levels. This makes them perfect whether you are just starting to workout or a seasoned workout warrior.Great with any workout. This resistan...
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10. Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Muscle for Life Book 2)
- Avery Publishing Group
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11. Fit Viva Black Barbell Pad for Standard and Olympic Barbells with Velcro Safety Straps - Foam Pad for Weightlifting, Hip Thrusts, Squats, and Lunges
WHILE OTHER BARBELL PADS are too thick, too slippery, or simply just start splitting after a few uses, our premium Barbell Pad has 1.3" protective layer with a non-slip surface and will last longer than other brands on the market. This means it will allow you to INCREASE THE INTENSITY OF YOUR WORKOU...
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12. Iron Gym Total Upper Body Workout Bar
- PULL UP BAR FOR DOORWAY: Plan your home workout regime with Iron Gym Pull up bars, turn any doorway into a personal gym and get the strong, lean body you always wanted, right at home. It instantly attaches to or removes from your door frame and the heavy-duty steel construction supports up to 300 pounds
- IDEAL FOR UPPER BODY WORKOUT: Iron Gym Pull Up Bars is an ideal upper body exercise equipment with three grip positions, narrow, wide, and neutral. It offers wide grip push- ups, pull-ups, chin-ups, sit-ups, dips, arm and shoulder exercises – every exercise you need to build a powerful upper body
- HEAVY-DUTY: Constructed with heavy-duty steel, the metal chin-up bar ensures sturdiness and reliability, while the bar handgrip has professional-grade comfort foam for comfortable ergonomic gripping. The indoor gym bar is finished with shiny platinum to give your interiors an exotic match
- FITS MOST DOORWAYS: Comes in a unit packaging dimensions of 20x3.25x8 inches, it fits up to 35.4-inch-wide door frames. It can be used for an indoor workout, please keep in mind that the doorway should be 24 – 32 inches wide to accommodate the bar
- EASY INSTALLATION: Our doorframe pullup bar comes with come with safety brackets, a safety manual and assembly tools, making it easy to install and remove in seconds. It uses leverage to hold against the doorway so there are no screws and no damage to the door
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13. Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate, 5 Pound (Packaging May Vary)
- Packaging may vary - New look, with the same trusted quality
- Gold standard 100% whey blend – 24 grams blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass – they don't call it the Gold Standard of quality for nothing
- Over 5 grams of BCAAS help build lean and strong muscles with BCAAs. 3-4 grams carbs, 1-3 grams sugar, and 1-1.5 grams fat, gluten free, no sucralose in Double Rich Chocolate flavor. Notice: Do not use as a sole source of nutrition
- Any-time formula – Great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition
- Most awarded, best-selling whey protein powder on the planet. Banned substance tested – Highest quality control measures so you feel comfortable and safe consuming the product
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14. Accu-Measure Body Fat Caliper - Handheld BMI Body Fat Measurement Device - Skinfold Caliper Measures Body Fat for Men and Women
DO YOUR KNOW YOUR BODY FAT PERCENTAGE? Research shows that body fat measure is a better indicator of health than weight. Our fat measurement tool serves as your at home body fat analyzer.EASY TO USE! Simply click the body fat caliper to your skin and get an accurate measuring of your bodyfat. This h...
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15. BEAR Strength & Conditioning Barbell Squat Pad - Black
Barbell neck pad is for every gender and femininity feature of this product makes it unique. Our Barbell Squat Pad reduces discomfort to allow you to workout longer, and with more weight- increasing your gains!Ergonomic design relieves pain and pressure on your neck, shoulders or hips during exercis...
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16. Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Carrying Case
- Bands Included: Yellow (2-4lbs) | Blue (4-6lbs) | Green (10-12lbs) | Black (15-20lbs) | Red (25-30lbs)
- This stackable set of resistance bands can produce up to 75lbs of resistance.
- Features a metal carabiner clipping system for attachment to soft-grip handles or ankle straps
- Includes a door anchor, exercise chart, carrying bag and ankle strap.
- All Bands are 48 inches in Length
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17. Fitness Reality 810XLT Super Max Power Cage | Optional Lat Pull-down Attachment and Adjustable Leg Hold-down | Power Cage Only
- 【STRONG ASTM TESTED 800 LBS. WEIGHT CAPACITY】- Don't put your safety in the hands of a squat rack that hasn't been tested. Our Squat Rack was ASTM tested at 2,000 pounds in order to get an official weight capacity of 800 pounds.
- 【SOLID STEEL LONG SAFETY ARMS】- Other companies provide hollow tubes, not us. Have peace of mind knowing that our safety arms are solid steel rods, designed to handle heavy weight.
- 【MULTI-GRIP & REVERSIBLE PULLUP BARS】-Wide grip, narrow grip, hammer grip pullups are all available with this power cage. Can be reversed to lower the height of the cage. This is important if you have a lower ceiling.
- 【STANDARD SIZED 1" HOLES】- Makes your squat rack compatible with standard sized attachments such as J hooks, Dip bars, Weight storage bars etc...
- 【TWIN SUPPORT BRACES】-Makes this power cage strong and sturdy. Lower brace also acts as a feet support when using the Low Row Cable attachment
- 【MAX WORKOUT SPACE】- Our ELEVATED and curved support brace means more workout space and nothing to trip over. Get an extra foot of space for your bench.
- 【TOTAL HOME GYM EQUIPMENT】-Combine with our weight benches or full suite of attachments to build out a total home gym solution
- 【CUSTOMIZE WITH ATTACHMENTS】- Get J hooks, dip bars, landmine, weight plate storage attachments and others.
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18. Orgain Organic Plant Based Protein Powder, Creamy Chocolate Fudge - Vegan, Low Net Carbs, Non Dairy, Gluten Free, Lactose Free, No Sugar Added, Soy Free, Kosher, Non-GMO, 2.03 Pound
- New look and label, same great product! Includes 1 (2.03 Lb) Orgain Organic Plant Based Protein Powder, Creamy Chocolate Fudge
- 21 grams of organic plant based protein (pea, brown rice, chia seeds), 2 grams of organic dietary fiber, low net carbs, 0 grams of added sugar, 150 calories per serving
- USDA organic, vegan, gluten free, dairy free, lactose free, low net carbs, no added sugar, soy free, kosher, Non GMO, carrageenan free, and no artificial ingredients
- Mix with water, milk, or your favorite protein shake recipe for a quick breakfast or snack drink. Use when baking to give your cakes, muffins, brownies, or cookies a protein and energy boost
- Ideal for healthy, on the go nutrition for men, women, and kids. These are great for meal replacement, smoothie boosters, muscle recovery, and pre or post workouts
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20. INTEY Pull up Assist Band Exercise Resistance Bands for Workout Body Stretch Powerlifting Set of 4
Regarded as one of the most economical exercise bands: pull up bands are made of 100% natural latex, Easily obtainable under 60 dollars with 4 workout bands, most likely save half price compared to others’ resistance band.Safe and Multifunctional: Stretch bands offers effective training. Workout y...
No problem! Free weights are definitely going to be better than machines for building muscle and improving balance/posture/etc., lots of studies show this. Actually, one of the reasons I started lifting was because osteoporosis runs in my family, and a new study recently came out showing that machines are basically 100% useless in building bone density. There are some machines that can be handy as accessories, but for the most part you'll have better luck with dumbbells and barbells.
HOWEVER, that's kind of beside the point! It sounds like you have two problems.
For either of these reasons, you're currently experiencing what we usually call "fuckarounditis," the period of time that you look back on a year or more from now and wish you hadn't wasted, and just gotten started on accomplishing your goals. You'll often see posts saying, "I've been lifting for 8 months, but only seriously for the last 3." Those first 5 months were fuckarounditis, the latter three were productive.
If (1): Check out some of these threads. Read, be inspired, and realize you're brave! You can always practice the moves at home in front of a mirror, and work with dumbbells at first. Nobody's expecting you to go nuts on day one. If you want to try stuff with free weights, find a program, and then start small. You can always start with dumbbells, nobody will think twice about it.
If (2): think about your goals. Not sure? Brainstorm some ideas. Since you're already playing around with the bar a little, and the leg press, I'm assuming you have some strength goals. There are some great strength programs out there, some are listed in the FAQ (read the rest of the faq too if you haven't already, it is aweosme). StrongCurves has a beginner program for aesthetics and strength, Starting Strength is more just strength. StrongLifts is very straightforward, and there's a free phone app you can do that helps you track workouts that's pretty sweet. A lot of people on reddit are doing Ice Cream Fitness (ICF), that is also very straightforward, and people seem to really like it (actually, it honestly looks easier to follow than Starting Strength).
So yeah, take a couple days to read over some of those, and see if there's one that sounds interesting. If you do Strong Curves, buy the Amazon book, or for Starting Strength there's a book, or you can find coughtorrentcough the pdf online. For ICF, StrongLifts, and other programs, if there's any move you don't know how to do, just check a tutorial on youtube or on the bodybuilding.com exercise database, which is a great resource).
Still feeling like you're not ready to take that step? Remember this. ;)
Skinny-fat is a term for people who are naturally thin so they don't really focus on working out. They aren't overweight, but they have no muscle tone and not much endurance. It's hard because skinny fat people have basically been giving a "pass" from having to watch what they eat or exercise all the time because they don't have physical looks as a motivator. While health and overall enjoyment of life can be a great motivator, they are more abstract and long term benefits rather than the tangible "I lost 5 pounds" goals, so it is difficult to get skinny fat people to start working out.
/u/bungsana, my only advice would be to start complimenting her when she works out, tell her how sexy she looks when she's all sweaty, when she puts on workout clothes tell her how hot she looks in them, etc. Just be positive and supportive and let her know how psyched you are that you guys get to share this together.
Maybe see if there is a female trainer she could go to for a bit. A lot of women can be intimidated by weightlifting, and in the intro to New Rules of Lifting for Women it talks about how women tend to be more focused on proper technique while men are willing to just jump into it. I know I am like that and don't feel comfortable trying a move until I feel like I know exactly how to. Getting her a trainer for a bit might get her comfortable. And sometimes its nice for that person to be a stranger and not your husband who is correcting you.
Find some physical activities that you both like, but also let her explore her own relationship to working out and getting physically fit. She may be more inclined towards classes and things that have a social nature. She may feel like weight lifting will get her "bulky". Start her off on other things and just work on her getting into the mindset that being active and exercising is a necessary part of her schedule. Once that habit is formed, then possibly focus on what type of exercise is best.
good luck! I am a skinny fat myself and it's hard. My increased health and energy definitely help me keep going, but sometimes it's hard when I know I could stop all exercise and still fit into all my clothes no problem.
There is a book https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
It's $9.99 for the kindle version (the kindle app is free for smart phones). I've never read it but I've heard great things.
But there's also a whole subreddit ( https://m.reddit.com/r/StrongCurves )and lots of info online. Check this out here_are_the_correct_strong_curves_workouts_in
As far as diet, if you eat whatever you want you will still see results but it may hold you back a bit. Honestly, you're young and you can still get away with a relaxed diet...so I wouldn't sweat it too much until you're ready to. I played sports in college and ate whatever I wanted and looked great. I miss those days. But at 21 I really got into lifting, decided to clean up my diet, and I took my physique to a level I didn't know I was capable with. Maybe focus on eating meals with lean protein and fresh food for the most part if you want to fuel your body a little better but still live a little, especially while you've got the metabolism. Often times working out motivates you to want to eat better.
If you were ever interested in tracking your nutrition a little better you can download an app like My Fitness Pal (free) to see how much your eating as well as an estimation of how much you should be eating. You can plug in your stats and it'll give you an estimate.
So in short, you don't necessarily need to change your current diet but it will definitely help you with your goals. Proper nutrition will not only improve your physique, but also your performance, recovery, and overall health. As they often say "you can't outrun a bad diet".
First, I'd advise against big changes quickly. Changes should either be big or quick, otherwise they tend not to stick. Your mileage may vary, though; you know yourself best.
Second, most of the info you want is in the FAQ, but I agree that it isn't terrifically well-organised.
Yes, I am a dude. I post here because I get to talk about fitness without too much risk of a Wild Troll appearing and saying "U R T3H GH3Y F4GG0T!," and I learn a lot about women.
Hey lady! I would start over at /r/fitness - they've got a great FAQ here .
As for what you "should" be doing, it really depends on what your goals are. Assuming that you (like most women) would like to lower your body fat & lose some weight, I would recommend that you add some weight-lifting into the mix (if you have access to them). Lifting weights, if you do it in a planned, progressive manner, can really change the shape of your body. Just make sure you're lifting enough that it gets hard towards the end of your set - don't be afraid to lift heavy! I'm sorry I can't point you towards specific sources - I'm kind of a beginner myself - but some of the other ladies will be able to. Reading Starting Strength is a good idea if you want to learn about the A & P of lifting.
I personally do a lot of cardio, because it's what I enjoy. However, many
people seem to see great results by focusing most on resistance/weight training, with a moderate amount of high-intensity cardio (e.g., intervals - check out this infographic) thrown in. There's no harm in experimenting to see what you enjoy most and what works best for your body.
As far as nutrition goes, the general thinking seems to be that the more active you are, the more carbs you need, and vice versa. You may also find that you're less hungry if you cut back on carbs. However, if you're very active, you will need to eat carbs to fuel your exercise (*many people on Reddit will disagree with me ;). Again, I think it's best to experiment and see how your body responds to various foods. Timing is important, too. If you're trying to build muscle, it's important to eat a carb/protein combo after exercise; this will aid in muscle growth as well as slow muscle loss such as can occur after long periods of cardiovascular exercise. The www.runnersworld.com website has good nutrition info for athletes.
Finally, take everything I say with a grain of salt - I am NOT an expert, and everyone is different! Be patient and find ways to make getting healthy fun. Good luck!
This is the best example I've seen of someone using bands to their max advantage: https://bretcontreras.com/band-glute-exercises-for-the-win-erin-mccombs-intriguing-training-methods/
However, she previously did regular lifting for a long while, I guess, so, not sure how well her results reflect the bands per se. But they didn't do nothing :)
I use bands because I'm working around injuries - that's why I had the other sets before, because of grip issues, and now I have a knee thing that doesn't feel good when it gets direct weight from above, and because I'd given my weights away (bc injuries), and there's no way I can get new ones up to my place. It takes no time at all to max out on a band set like this one, that's why I keep buying bands :) Although, hopefully, I now have enough to double/triple up.
If it's at all possible, I'd invest in free weights for home, honestly :/ The bands are pretty good, but I think they'll eventually wear out (and plates won't). I think I'm up to close to $200 CAD spent on bands, all told, so far. Not that much less than I spent on my old free weights.
That said, although I think there are subtle differences in how the weight kind of behaves, ultimately, resistance is resistance, and signs are pointing to failure being failure. (See e.g. some of the studies mentioned in this thread.)
The good things about bands are that they're light, portable, don't take up space, and you can use them in lots of ways (I am inspired by the creativity of the person I linked to above). Really versatile, great for people with injuries.
It's worth getting a big set with a lot of bands, with several handles and door anchors, so you don't have to keep switching them out, that's annoying with the small set I have. Like get something like this instead of the very cheapest version (which is what I got). At some point you'll probably want a few big looped bands like I just got - like these (for squats, deadlifts, and hip thrusts). Couple of smaller looped bands would be good. (For that I am just using old cheap Therabands from physio that ended up snapping, or the flat bands I have, tied together. I am so cheap)
also, I got my big bands from a fitness depot type place, for about half the price of what was available on Amazon. i'm pretty sure that's also where my gym gets their crap, I think these are actually the bands they use, so they must be ok :)
This has the most bang for your buck. The quality of the bar is just blah, but the weights are pretty decent. The bar is about to become my spare for just bench press, after I upgrade to a Rogue Ohio. But it served me well for the last year.
Just remember that muscles come from use, and typically we use them by picking heavy stuff up and putting it back down. You don't need something fancy for that. You can go over board (I love stocking my home gym, so yeah it's easy to go over board) and buy expensive brands, but starting with the basic versions is fine.
If you're looking for a power cage also, this one is the best value. It has pretty good reviews and several people in /r/homegyms have them. Good price, easy to find attachments for, and great weight rating.
These weight lock rings also were a god send. The ones that come with the sets are usually usable but annoying.
Loads do, myself included!
Ok so admittedly I haven't kept up with the gym-lifting much in the past couple of months, but before that I was combining a 1x/week moderately heavy lifting session with ~50 miles/week of running, mostly 5k focus but this year is shaping out to begrudgingly become more of a 10k-marathon. ANYWAY, back in college, I was running about as much, all for 1500m/mile/k/5k/6k XC, and lifting twice a week, a bit heavier but still not "powerlifter" heavy (for a scope, at 115lbs I was occasionally doing 3x5 deadlifts at 145lbs, but sometimes I'd just do 3x8 at 105 or whatever). Went find, the key was to always do the heavy lifts on the hard running workout days.
Now that I'm in my mid-20s and "whatever" (though I still care about PRs and aim to get them and have within this year), I do more what you're doing. Single-legged movements are key, so I'm so glad to see that you're already doing them. When I'm at home, I use loads of bands of relatively strong resistance for clamshells, sissy squats, etc. I also use a 15lb kettlebell for bulgarian split squats and for single-legged deadlifts. When I'm at the gym, I go into those with a bit more weight, slightly lighter regular deadlifts than I used to do, because I don't have as much raw strength as I did when I lifted regularly, rows, OHP, full-on 60lb barbell hip thrusts, etc.
One general bodyweight routine I recommend is the Myrtl Routine, which is targeted towards common running weaknesses. I also recommend you order a pack of resistance bands on Amazon, like these (just picked a random set of exercise bands, shop as you please, but those are cheap and look fine). You'll really be able to be sure you're strengthening the right muscles when you use those bands, and you can elevate your exercises to the next level. Bands are GREAT tools, and it's awesome how simple and cheap they are!
Keeping in mind affordability and portability, a powerlifting spin (and that I’m on mobile, so sorry about formatting):
I can give you more advice on a routine if you tell me your goals. For a weight training beginner who's looking to get stronger, you can't get much simpler than Stronglifts 5x5. If you're interested in a little more hypertrophy work, something like Ice Cream Fitness 5x5 (basically Stronglifts + accessories) or any of the Strong Curves programs are also good.
If you want a single trustworthy place to look for information about weight training and nutrition, I can't recommend strengtheory and anything written by Greg Nuckols highly enough. Very informative, clear, science-backed, no bullshit, and the Art and Science of Lifting ebooks, if you're willing to put down a little cash, are the best all-in-one resource for someone looking to "keep track of it all" that I know of.
I recommend using this. It's basically the same routine as you posted but has warm ups included and videos, so it's a little better. :) It's what I've been using for the past two months.
Anyway, your questions:
/u/ideograph is right for 1 and 2 Except that rest periods should match your goals. < 90s rest is best for endurance, < 3 minutes is best for hypertrophy and 3-5 is best for strength.
For 3. The video is what you should be doing. You can start off by using doors - the /r/bodyweightfitness FAQ has a fair amount about that. A pull-up bar can also be used like the one you linked. Or, if you get one that doesn't need to be attached to the door frame like this then you'd need something tall to put your legs on.
Most people start off with Starting Strength or Strong Lifts for gaining pure strength. Note that these programs are designed to gain strength, not work on aesthetics. They will definitely help you look better, but that's not their focus. New Rules of Lifting for Women and Strong Curves are more aesthetics-oriented, but they will get you stronger as well, just more slowly.
Personally, I started with Starting Strength, moved into 5/3/1 and am about to start Strong Curves since I would like to focus on aesthetics for a while. I did Erin Stern's program on bodybuilding.com for a couple months, and made some really good progress, both strength-wise and aesthetically, but I couldn't maintain that schedule once classes started up again.
As a beginner to strength training, you should look for a full-body routine since that will take advantage of your "noob gains."
This way, you're slowly losing fat, while giving the body enough resources to build muscle in the same time frame.
Watch your weight once a week:
If you're staying the same weight or losing weight consistently while you're getting stronger at all your exercises: you're doing it right. You're losing fat and gaining muscle at the same time!
Best of luck!
Really great for you for wanting to get into the gym! I'd suggest starting with mobility and stretching exercises for your shoulders--carefully. Especially since you say on is less flexible. Please do be careful and take it slowly. GMB Fitness has a shoulder "causes and solutions for shoulder pain deep dive here that you could maybe use to educate yourself about how your shoulder works (or in your case, doesn't).
While you're working on easing into shoulder work, there are lots of other exercises and ways you can do resistance training. A trainer might be able to help you, but be very careful, as not all know good form. One site that is super useful (but can be hard to find your way around in) is exrx.net. It shows how to do each exercise, as well as what exercise works what muscle. They have a great beginner's page.
Personally, I find it key to have a progressive program or plan, as otherwise I do too much of one thing, or get bored. I started with this book and it was awesome. I like it better than the new edition.
Good luck--we're all rooting for you!
Sure! I bought the book, and I honestly think the book is worth the purchase because there's a lot of good information in there in addition to pictures/descriptions of all the workouts. I knew how to do some of the exercises, but not all of them. There were two in fact that even my trainer had to look at and sort.
What I did was I took the book to him, said I wanted to do this program and could he read the book and then could we do it together. He and I have a really good relationship, He's trained with me through half of my major weightloss (24kg), and now through my beginning bodybuilding, so he knew I was quite firm on finding a new fitness challenge. But the reason I picked him in the first place was because he listened to me when I told him what I wanted to work towards, and he only pushes me in regards to finishing sets or putting in that bit extra when I'm failing, etc. There's all sorts of trainers out there, and I think their willingness to try something like this is a good test factor. He was a bit skeptical at first (in that he wanted to make sure it was a complete program), but when I explained why and he read the science in the book, it's actually sparked some really great conversations between sets.
You can do the exercises at home, as there's a way to do them at home and at the gym, but having him there to do them with me 1-2 times a week really makes a difference. We rack more weight and he can help me set up better (more equipment), and he's great for checking my form and spotting me if I'm tiring hard at the end, which finally happened the past couple of weeks.
Current results as I now went into the second 'round' of doing the sessions and also upped to twice a week PT: I went from lifting 130lbs to 270 lbs for my hip thrusts, 40ish lbs to now 70 lbs for the straight leg deadlifts, I use the 12kg weights now for individual arm stuff as opposed to the 8kg, and my marine presses/etc went way up as well, but I didn't log at the beginning, so I can't tell you other than I added at least 10kg on them.
You can buy the book here at Amazon.
I hope some of this helps.
I was re-introduced to intuitive eating several months ago. My real intro to this was a little too extreme and contributed to a rapid 5-10 lb weight gain and even more anxiety than I had at the time (which was significant—I had gained 20+ lbs back after a 50 lb weight loss/FINALLY getting myself in the healthy weight range for my height, which I’d held onto for almost two years). This second intro came from a nutritionist, and she recommended a book called Intuitive Eating that gave me a much healthier perspective than I’d bought into previously: https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047
Before I decided to jump into this, I had been super bogged down with feelings of guilt and responsibility and failure related to tracking food, weight, workouts, etc. Often when I did track I’d get disappointed and when I didn’t track I’d be anxiety-ridden. I’m over it. I paid a ton of money for an online personal training program 6 months before my wedding date, and that was a mess. The nutritionist I’d seen knew I needed to repair my relationship with food but that wouldn’t guarantee any weight loss before the big day. I couldn’t do it. I was totally determined to lose back the 20+ lbs and be able to show my “real” self at my wedding. Well, I was hopeless at sticking to my diet plan. It drove me nuts. I felt like a total failure. Thankfully I had the support around me (my therapist in particular is a saint) to ditch the dieting and do what I knew in my heart was the right path—committing to being in touch with my true hunger, confronting emotional ties to food, and believing sincerely that I am enough.
I am one month away from my wedding today. I am as strong as I’ve ever been and I have never felt less anxiety over eating/food choices. I realized at my second dress fitting I can’t completely go off the rails cause that sucker needs to zip, but I am on the path to true peace with my body and how/what/why I eat for the first time in my life.
I hope this is helpful :) it was great to share!
Hey - I noticed that you said that you're interested in getting stronger. Have you considered doing a strength training program? Good programs will answer these sorts of questions for you so that you don't have to worry.
I'm doing Starting Strength, but Stronglifts 5x5 is another really popular beginner program. Either way, I would definitely recommend getting the Starting Strength book - it has a lot of great tips about form, which is super useful if you're just starting out!
My adult fitness journey started with intuitive eating. I like this book pretty well (haven't finished it yet), but there are probably others as well.
Also, I got a personal trainer. I highly recommend this. Try to find someone/a gym that respects you as you are now and is understanding of your past, not someone who is going to be triggering for you. I was able to save a lot of money by having a student trainer at the local university gym.
Even if you don't have a trainer, maybe if you get a gym membership, some employees can point you in the right direction for where you are now. :-)
Edit: Should mention I haven't lost much weight doing intuitive eating, but it has changed the way I think about food and fitness, and has inspired me to want to be in better shape for me, not for some weird societal standard. Also, happiness.
>In terms of exercise, I want to target slimming down my waist and thighs but grow my glutes and abs? How would I even start going about this?
You can't spot reduce fat. You can do some reshaping with overall fat loss (which comes from a calorie deficit) and strength training, but you can only change your natural body shape so much. Make sure that your expectations are realistic. Find a beginner weightlifting program (looks like someone else recommended Strong Curves), eat lots of protein, and stick to an appropriate calorie goal (not too low, not too high). I have a few books with weightlifting programs and I highly recommend getting a book. It will give you some background on the importance of weightlifting.
Strong Curves is $22 on Amazon I've never read it but it is highly recommended by many. I am doing the program from Strong and loving it! It utilizes a variety of equipment and supersets, so it isn't for everyone. The book is a quick read and I liked it.
So it actually took me about 2 years to get from barely able to do knee push ups to be able to 1 complete push up. I don't know if this is the best path, but I started out benching and then once I was able to bench more than half my weight I switched over to stair push ups and quickly moved to a real push up. I slowly worked my way up from just the bar (45lb) to being able to bench 85lb and I weighed about 150-155lb once I hit this point. My upper body was so weak that I just wanted to build up the strength. Then I started doing push ups 3 stairs up then worked my way down in about 3-4 weeks until I was able to do a complete push up. My BF says I could have just focused on the stairs and made the same goal. But the only pectoral focused exercise I do now are push ups since quitting the bench a few months ago. You could try the chest press at a gym, but free weight compounds (bench and push ups) are best.
But I definitely understand where you're coming from with the pull ups in public. You just have to focus on yourself and your own goals. You deserve to do what you want and reach your goals! But TBH, if you can't do a push up, you probably can't do a pull up. I've been doing the lat pull down for a couple of years and switched to assisted pull ups a couple weeks ago. There are machines at gyms where you can adjust how much the part you stand/kneel on supports you or you can use long resistance bands (I borrow the ones at the gym I go to but these are an example of what they look like). You just have to loop the band over the pull up bar and then get your feet on it and they will help you practice the form of the pull up while still using assistance.
Yeah, getting into a mindset and routine that minimized the possibility of failure helped a lot.
Lifting is essentially about lifting heavier and heavier things to build strength. I started out reading all of Starting Strength before I even picked up a barbell. The book is very detailed and the program is pretty simple and popular, so altogether it helped keep me from second guessing whether or not my workouts were enough/safe/functional. It focuses on barbell work, but if all you have are light dumbbells at home, you could do very similar movements with them before you decide if you want to invest in heavier weights or a gym membership. Another popular program is Strong Curves, it sounds very good as well, but I'm not very familiar with it myself.
Oh, I love poutine. I've never been a big breakfast person, and I always find myself pretty unsatisfied with small, low calorie meals so I started doing intermittent fasting so I can have one big late lunch/early dinner and some lighter snacks at night if I need them. I don't count calories anymore but did at first to make sure I was not only not over eating, but also to make sure I was eating enough calories each day. I try to eat less junk food, but also don't cut anything out entirely, and having one main meal a day lets me include a more satisfying amount of calorie dense food when I'm really craving it, but also keeps me from sneaking snacks throughout the day. It takes some getting used to and isn't for everyone, but it's what I've found to be the most sustainable and effective.
I'll venture a guess that the routine the trainer gave you is probably not that great and utilizes a lot of the circuit machines.
3-4 gym visits a week is perfect for getting into weight training, if you want to mix in cardio I suggest you do it on your rest days so you can really focus on your gym work. Typically most people separate their workouts by Push, Pull, and Leg days. Push for upper body workouts that utilize the chest, shoulders and triceps. Pull for upper body workotus that utilize the back and biceps. Leg day is all lower body work like your quads, hamstrings and calves.
Since you're just starting out, this is the best time to get on a program. There are quite a few different routines out there and they all have different benefits so you need to know what your goals are. Do you want raw strength, general muscle tone etc? I would suggest you look into Strong Curves first. Check out some of the reviews and do a little research to see if it is right for you. If that isn't your cup of tea than I'd also suggest reading up on Strong Lifts 5x5 and even the 5/3/1 routines as these seem to some of the most popular around here.
From my personal experience, and keep in mind I'm a guy, Strong Lifts was a great starting point for getting myself going in the gym since as you get stronger and more used to the program you can start adding in accessory lifts and finding out what works best for you.
Super, super sketch. If there's hope that it's actually going to work, there are easier ways of getting the info... The site lists these "factors" that result in having a smaller butt: 1. Hormonal imbalance during time of puberty, 2. Low fat genetics, 3. Low muscle genetics, 4. Natural body shape, 5. Physical activity, 6. Diet, 7. Lower body strength
Well, these actually boil down to the things we already know:
First, genetics can't really be controlled... with time and effort, you can look like the very best version of you. (You can't make yourself look fundamentally different, but you can fulfill your genetic potential.) If you think you have a hormone imbalance keeping you from having a bigger butt, seeing a doctor might help.
Second, muscle is awesome. Check out strength-building programs such as Starting Strength or NROL4W if you have access to a gym with free weights. The compound lifts work multiple sets of muscles at once, and the basic lifts are squats, deadlifts, bench press, and overhead (military) press. Or look into Convict Conditioning if you want to use your body weight. These programs are balanced. These are well-researched. These are non-gimicky. If you follow the program, you will get stronger.
The complete list of movements to build glutes are listed here at EXRX. They boil down to two main lifts - squats and deadlifts.
The way to build strength and muscle mass is to lift heavy enough that the 3-5th repetition is really hard, and keep lifting more each time. If you never increase the weight, your muscles won't adapt to lift more. Progressive overload builds muscle.
As an aside, doing lots of abdominal work can build your abs, which may make your waist-hip ratio smaller. If you're shooting for a killer butt, overdoing it with extra ab work (on top of the stabilizing work your abs do on heavy lifts) can't help you much in this quest. Spot reduction is a myth. See the "Brittany Spears Effect".
Finally, in terms of diet, you can build muscle if you get enough protein. If you need to lose fat, eating enough protein and cutting out "junk" calories might be enough. If you need to gain fat, eating plenty of calories while you're lifting may be enough. If you don't need to lose fat, just focus on getting enough protein and eat sensibly when you're hungry.
As you build strength in the posterior chain, you'll fill out looking like a goddess with "dat ass".
TL;DR: No need for gimmicks - squats and deadlifts.
A lot of people here love Starting Strength. Get the book and learn.
My first workout was the 20 Minute Circut Workout from military.com. It was a great start to simply START. A springboard.
Don't expect to learn everything at once. Pick one thing to focus on each month (or week).
Maybe you'll like Couch-2-5k to learn about running (a lot of people struggling with depression and anxiety love running). The first week, just focus on putting one foot in front of the other to move at a faster than walking pace. The next week, you might want to learn about running shoes and why certain shoes are better than others. The week after that, research something "awesome post run stretches".
Track your workouts. Some like myfitnesspal, some like fitocracy. These tracking apps can be further springboards to try out new things and are great progress bars to your goal. Make small goals ("be able to do 10 push-ups") under larger goals (sign-up for Tough Mudder next year). Experiment, play, and find what you like.
Hey, first off, good on you for wanting to help!
I recently started lifting. One thing I found reassuring was having a program to follow. I'm doing Stronglifts 5x5 and here's a more female friendly summary without all the bro-grunting. And here is the /r/xxfitness FAQ on alternative lifts to ease into whatever she ends up doing. Goblet squats and dumbbell benching are less intimidating than that biiiiiiiiiig metal bar!
If she likes reading Starting Strength is an amazing book that explains precisely how to lift. Another good one is New Rules of Lifting for Women.
Knowledge can make people feel powerful. Even if it's just going to the gym and her watching while you explain what you're doing, or youtube videos on form, it may help.
Also as someone else suggested, she may feel uncomfortable doing new things in front of strangers. Practice lifts at home with a broom handle to get the hang of it first, I did. =)
Good luck to both of you!
Congrats on moving towards recovery! The journey is hard but will be worth it in the end :) Do you have someone you're working with as you progress?
In light of your prior history, might I recommend not calorie counting and trying a more intuitive approach to eating for a while? Calorie counting can become obsessive, as I'm sure you may have encountered either in yourself or in others.
I love the book Intuitive Eating and the accompanying workbook. It was designed to facilitate recovery, though can be used by lots of people to help them have better relationships with food.
this book has been a god-send for me. my friend and i jokingly refer to it as "the bible." it gives a great starting plan for lifting and also provides a suggested diet plan. i can't go by the diet plan because i'm vegetarian, but i've learned so much about how weightlifting and proper nutrition go hand in hand. i've been lifting since the beginning of the year. (started with really low weights and have been doing more strength training for the past few months). i've seen way better and way faster progress as soon as i started lifting heavier. now i just need to figure out how to get more protein in my diet. i have a hard time with that because i'm (1) too poor to afford protein rich veg foods and (2) i love carbs, so i'm working on balancing all that out.
Seconding the recommendation to check out the FAQs at /r/fitness! Especially check out the "Fixing your diet" section.
For calorie tracking, I'm a big fan of My Fitness Pal and there are a bunch of us xxfitness ladies who would love to be your friend there! (My user name is the same as this one!)
For a fitness plan, check out Starting Strength, The New Rules of Lifting for Women, or Strong Lifts. I use the last one because it's free online, but both of the other books are excellent.
Great job getting started and good luck with your goals!
First, stop worrying about your weight. It's a figure that encompasses a number of different things which may combine in different ways such that you can have two people who are the same weight, but one is OBVIOUSLY in much better shape than the other.
Second, keep it up with the food tracking. Go here to figure out your daily energy use. Figure out your body fat composition. There are a couple different ways to do this. You can do skinfold measurements, you can do the immersion tank thing, or get a dexa scan. This will give you a much better idea of your actual body composition than simply stepping on a scale, and you'll get a much better idea of what you will want your goals to be.
Third, start with strength training. Spend six months getting as strong as you can with this program. It's a great book because it tells you how to perform all the lifts without needing a spotter or trainer.
Yeah, that's kind of the irony of CICO/IE– when I was counting I was obsessed with food, but now that I can eat whatever I want food has actually lost some of its appeal. I still love it, but I don't get those desperate cravings anymore.
CICO's also kind of weird because nutrition is SO complex. I cut out cereal for a long time, but then I realized that fortified cereal is my primary source of iron! It seems like for every "bad" food I was cutting out I'd also cut out some essential nutrient.
I highly recommend checking out the Intuitive Eating book if you're new to this! It explains the concept very thoroughly. The same authors also put out a workbook which I haven't tried yet, but it seems very helpful.
Beverages are interesting. I probably still drink more sugar than I should, but like with all other foods my cravings for them slowly diminished after my first few "binges." When I first started IE, I would get a pizza and a root beer every Friday night. I also starting getting sodas when I went out to eat, or I'd pick them up at the grocery store. Now I hardly ever want them at all. It really feels like I fulfilled a craving (a result of dieting) and now it just doesn't feel necessary anymore. It's still an occasional treat I enjoy, but I have no desire to drink it every single day.
Here's a list of all the home workout equipment I've purchased on Amazon :)
Stretch Bands for Dancers and... https://www.amazon.com/dp/B078H3KQ5W?ref=ppx_pop_mob_ap_share
Elite Sportz Exercise Sliders are... https://www.amazon.com/dp/B00OYRW4UE?ref=ppx_pop_mob_ap_share
Fit Simplify Resistance Loop... https://www.amazon.com/dp/B01AVDVHTI?ref=ppx_pop_mob_ap_share
Mini Exercise Ball - 9 Inch Small... https://www.amazon.com/dp/B010TJC4GY?ref=ppx_pop_mob_ap_share
Yes4All Agility Ladder – Speed... https://www.amazon.com/dp/B00B8LEB28?ref=ppx_pop_mob_ap_share
A stretch band, sliders, mini bands, a pilates ball, and an agility ladder. I also have cute workout clothes, a bluetooth speaker, a mat, pilates socks, handstand canes, yoga blocks, handstand blocks, a yoga wheel, a pullup bar, a headstand bench, a kettlebell (r/kettlebell for recommendations), 5 and 10lbs dumbbells, long/stretchy bands like therabands, a bosu ball, a jump rope, boxing gloves, focus mitts, a stopwatch, a swiss ball, and a pullup band.
Also not included are the kegel balls I bought on Amazon but I didn't know if you were counting pelvic floor workout equipment lol. Wow I think my house is actually a gym lmao. I'm actually a personal trainer lol.
Lou Schuler has a youtube channel with some form videos, but not a lot of useful cues, so I didn't find those particularly illuminating. Starting Strength, the book, has a lot of awesome discussion of body mechanics and proper form for the main exercises, which I would be most worried about for getting proper form; if you're more of a visual learner, there's a dvd that goes with it. And here's a youtube playlist for some of the most common exercises. Most of these people are well respected fitness professionals, with blogs and youtube channels that are worth following.
For form, I also wouldn't worry too much about some of the smaller, isolation exercises. Do your best to follow the directions in the book. Make sure you do a good job on the compound movements though, especially as you up your weight.
Is she pear shaped because that will seriously help? As far as I know (seriously working out for about 6 months so take all of this with a grain of salt), us chicas can do the same workouts as y'all fellas (we can both do StrongLifts 5x5, that's what I do). So you can show her your work out and then just work on lower body (squats and deadlifts and stuff, but I'm sure you already knew this. Squats are a bootyful girl's best friend!). She's not gonna get swole the way you do. She might want to do an abs circuit or something in addition to the DLs and Squats. Ask her what she wants to work on. Flat stomach? Abs/Squats/DLs, Bingo wings? Upper body. Posture, upper body and core, etc.
Get more details as to what she envisions herself like and target those areas, which you will totally know how to do, you athletic bf, you.
Wait also, here is a book you might enjoy: The New Rules of Lifting for Women I haven't read it but it was in the /r/bodyweightfitness sidebar. :)
I am a few weeks into The New Rules of Lifting for Women and i LOVE IT. I've tried a few other programs, but as a (sort of) beginner, this has worked the best for me. I also read Starting Strength prior to starting/watched a ton of videos to understand how to do the movements. Good luck!!
High fives for same height and weight! It looks like you are already sort of doing the [Strong Curves] (http://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642) program. It's pretty similar to what you are working on - lower weights/bodyweight movements and one compound lift each day. There's tons of information on this subreddit as well as the fitness one, if you search for it. The book is currently on sale on Amazon, sounds like a perfect Christmas gift to yourself.
As for increasing weight, I increase weight if I can finish my set without struggling. There is no optimal weight, it will just depend on what your strength goals are.
Definitely look into body weight exercises. There are a ton you can do at home without any equipment.
Some examples: pushups, planks (for core), dips (on a chair), inverted rows (on a table), body weight squats, lunges, etc.
One piece of equipment you may want to purchase is the Iron Gym pull up bar. It installs easily into most doorframes and won't damage anything. Pull ups are a great exercise for arms/back. Bear in mind that unassisted pull ups are quite hard if you don't have much upper body strength, but you can start out with hangs/negatives and work from there. You can also use the pull up bar for pushups, crunches, and dips too. I know I sound like one of those infomercials but this pull up bar is actually pretty useful. Hope this helps!
You might want to check out r/powerlifting as well as the links on the sidebar here. Greg Nuckols who is popular over at r/powerlifting and also with my coach, has a beginner, intermediate, and advanced program you can download for free (you do need to give him your email address). Starting Strength by Mark Rippetoe is also quite popular and has a beginner program in it. Finally, u/gczl has created a program that is very popular over on r/powerlifting.
One suggestion I would make is that you find a local powerlifting competition and attend it. It will give you an idea of the flow of a meet and maybe give you an opportunity to meet some local lifters and find out where they train.
Orgain! I love the chocolate flavor! Can be purchased here on Amazon
Also, I haven't yet tried True Nutrition, but they are my next one to try! They get super good reviews throughout a few subs I follow, and the pricing is similar or even better than Orgain. There's also lots of options to customize if you want to, and TONS more flavor options than Orgain.
There's a book called Intuitive Eating, and it's exactly like what it sounds like. I was initially sceptical but it honestly is very powerful in changing how I think about food. It helps with slip ups, starting out and maintaining healthy habits lifelong!
https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole-M-S/dp/1250004047 is the link to the book!
I follow the Starting Strength training program. From what I know about StrongLifts, they are very similar.
Rippetoe and co. have a lot of experience training many people, both men and women. From the Starting Strength website: For the first 3 weeks of lifting, most women will begin with a single 10 lb jump in the squat, two or three 10 lb jumps in the deadlift, and immediate 5 lb jumps in the other exercises – then proceed to 2.5 lb or smaller incremental increases in some movements sooner. After 3 weeks or so, your deadlift should be ahead of your squat. This is pretty general information and the page mentions that everyone is different. Rippetoe has also written about being a novice, and why you want to eek out as much strength as possible before moving to the next phase of training in his article: Who Wants to be a Novice, You Do. I found his book, Starting Strength: Basic Barbell Training, invaluable when training alone.
It is possible that you have been following a progression like this, since you are trying for a 190 lbs. squat after 1.5 months. It is hard to suggest next steps on the internet, but you have a few options. If you have not deloaded, that is a good first option. Setting yourself back 10% will hopefully allow you to surpass your current plateau, while continuing your linear progression. You can add in a 'light' squat day, only adding weight to your squat twice per week.
i recently purchased anker soundbuds slim. they ran me ~25$ (CAD). i LOVE them & am so glad i didn’t shell out a bunch of money for something maybe technically “better”. sound quality is good, secure in my ears, easy set-up/connect. i only use them for listening to podcasts, not really a music workout girl, so i can’t comment on how quality translates in that context. but for my needs they absolutely rule. good luck!!
I'd suggest trying pole squats to start with. Try paying attention to the areas in your legs that start to burn throughout the various phases of a squat -- this will help you identify the areas that are underdeveloped.
You can also try putting foam padding underneath your heels and see if that helps you with doing an unassisted squat. Your issue might be a combination of both underdeveloped hamstrings, quads, hip flexors, and tibialis anterior muscles, as well as poor hip flexibility and ankle flexibility. Alternatively, you can use some weight plates under your heels like this:
It's quite common for Westerners to be unable to do a flat footed squat due to a neglect of the posterior muscle chain.
Here's a good TED Talk about posterior chain underdevelopment:
I would also suggest experimenting with different stance positions. For me, it is much easier to take a very wide stance than to take a narrow stance. Six months ago, I was completely unable to squat unassisted at all. Just keep up with it and you'll get there!
If you want to read up on the biomechanics and leverage variations that affect individual abilities, I'd suggest checking out Starting Strength by Mark Rippetoe. Even if you aren't yet ready to do anything using weights, his book provides a useful foundation to the basic mechanics of compound movements.
Okay, go early, I mean EARLY. If you can, be there when it opens as college gyms tend to get annoying and distracting as the day progresses
SL 5x5 is okay, but I found it narrow in scope and overpriced to expand. However, it tracks progress better than the other apps I've tried. Currently using Perfect Body, but you can't track well in it and you can't modify, just doing it to give a fair finish review.
Admittedly, I have not tried Strong Curves.
My sister swears by this book: https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398
She is standard fit/athletic, I'm more of a draft animal.
Are you using a food scale? If not, you might find that your calorie count isn't what you think it is. I've found that weighing out my food has helped immensely. What one might think is 4oz of sweet potato and what a 4oz serving of sweet potato actually is often are pretty different.
For your height and weight, your sedentary TDEE should be around 1500-1600 kcal, or 1750-1850 for a moderate activity level. With your current workouts, eating ~1600 calories/day should get you losing around 0.5lbs per week.
I would recommend the following:
It's generally best to go in with a set plan, and there are a lot of programs out there geared specifically towards beginners. This will give you a sense of purpose in the gym and also a way to track your progress.
Here are links to three of the more popular beginner's programs on this sub: Starting Strength, Strong Lifts, and The New Rules of Lifting for Women.
If money is a factor, and you don't want to buy a book, Strong Lifts is a free program available online.
Check out /r/homegym for some good info on that - the gist of it is you'd need some type of safety equipment to do it alone, like a power rack or squat rack. Here's the one I use at home, there's a variety of options with a pretty wide range of prices out there. Craigslist can, in some areas, be a great way to pick up a used rack for a better price than new.
I like these loop bands - INTEY Pull up Assist Band Exercise Resistance Bands for Workout Body Stretch Powerlifting Set of 4 https://www.amazon.com/dp/B07226JDDD/ref=cm_sw_r_cp_api_i_WYixDbD6DZA6M
As well as these mini bands - Flex Active Sports Resistance Loop Bands - Set of 5 Fitness Exercise Bands for Fitness Workouts - Stretching and Physical Therapy https://www.amazon.com/dp/B00OAC8IY4/ref=cm_sw_r_cp_api_i_4ZixDbJN381PK
For the big loops, I use mainly the red one, sometimes black. I’m super weak though lol.
I also use a door anchor with those a lot!
For the mini bands, I like having all the resistance levels because I’m a fan of drop sets when using them.
If you're interested in running a 5K, this is awesome: /r/c25k
If you're wanted to gain strength (which I gather from the 8lb barbell comment), Starting Strength is kinda the reddit go-to.
None of the links anyone gives you are gonna be any good though unless you are truly into what you're doing. Do you like running? Sports? Swimming? Is lifting something you think would be fun? If you hate every second of it, you will hate doing it and motivation gets way harder.
Do you have a gym you belong to? What is your current activity like?
I personally wouldn't worry about your BMI, as it is a shitty indicator of everything. It takes no account into your body fat or fitness level, just a ratio of height to weight. I personally threw my scale under my bed and have abandoned it there, replacing it with how my clothes fit and a measuring tape for things like my arms/thighs, etc.
Hey buddy: TLS is $8.00on kindle... is that too much for you?
His training program is broken up into 5,4 and 3 day splits. I prefer the 5 day split because 1) the total workout time is shorter 2) I can focus on individual muscle groups (doing multiple groups causes me to short change the latter groups) 3) His 5 day split has more volume for individual muscle groups
You can spend $0 and get a great 6, 5, 4, or 3 day routines. Check out bodybuilding.com or google 5 day splits. There's lots of free published info.
I like TLS' programming for novices, but he doesn't tell you anything in his book or bonus report (which contains his 1 year of progressive exercises) that you can't learn through internet research. It's helpful because his program does the thinking for you and grows as you do (feeling like shoulders are lagging- well in the very next phase he's thought about that and added more shoulder stuff).
I have this at home
and this one at my BF's house.
I like the one I have at home better, and it also used to be cheaper (like $8). I recommend getting one with a raised platform, because it makes reading what the screen says easier. I don't use a food scale all of the time, but when trying to make weight for a meet, it's definitely a great thing to have.
I recommend having a look at Bret Contreras' and Kellie Davis' book Strong Curves. It's very nicely written and contains a ton of exercises designed to build a butt. Spoiler: weighted glute bridges and hip thrusts give fantastic results and everyone should do them.
Squats, deadlifts and lunges are great too of course! Apparently, though, most people don't engage their glutes properly when doing these exercises. Make sure to squeeze 'em! heheh.
Panache has some cute colors and they're great bras. I have mine in Geo Print and my fellow pole girls kept complimenting me on it. Just mouse through the colors, there's more than generic solids in there. :)
I know you said 30C, but in this brand, as a 28H I wear a 30FF. Amazon has a great return system anyways!
If I could GIVE you this book right now, I would! I wish I could hand it to you straight through the internet! Read the reviews for yourself. http://www.amazon.com/Thinner-Leaner-Stronger-Building-Ultimate-ebook/dp/B0098PYV7Q
There's also a great transformation post a 20-something lady did a couple months ago showing her progress from following this book ... I'll try and find it for you!
Working out at home is great! I've been doing it for the past year! The equipment is made to safely fail and it catches the weight from falling on you, as long as you do the exercises in the safety equipment. There's no reason not to.
Here's the beginner sets I usually recommend:
That'll probably run you about $550 after taxes. But that will be everything you would actually need.
There's several other things I got along the way which I think you would find useful, but not necessary.
I made my homegym and I absolutely love it! It's my temple. Here's a note though.... you need to think long and hard on if you will use it. I work out 3-5 times a week. I stretch in there every day. Will you use it for 3 times a week minimum? Are you willing to move it when the time comes? Can you spare a 8x10ft area for this equipment?
If OP wants to low-bar squat, all the Starting Strength material is going to be helpful. Check out the book from the library! https://www.amazon.com/dp/0982522738/
Low-bar is definitely a weird position... for my first set of warmups, I'm always like "MY BODY DOESN'T BEND LIKE THAT" but by the time I'm halfway through warmups, it's like "O HAI I CAN DO IT!"
I too work a desk job, and I think that low-bar squat posture is helpful in counteracting the rounded-in shoulders that we get from typing all day.
I don’t know if anyone can say what your body could look like since everyone distributes muscle and fat differently. All you can really do is diet and exercise in a way that is in line with your goals. For building a curvier, more muscular butt and legs I recommend r/StrongCurves. This is the program created by Bret Contreras and there is a Book by the same name. I am on week 5 and have noticed growth in my hamstrings and booty already. Good luck!
I love these ones! http://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ/ref=sr_1_2?ie=UTF8&amp;qid=1451484160&amp;sr=8-2&amp;keywords=plantronics
They were cheaper on amazon a few months ago so I'm not sure whats up with the pricing. Either way, the bluetooth range is outstanding and they fit well in my ears. Finally, headphones I don't have to mess with at all during my workouts.
Oh that sucks! My gym has a velcro ankle wrap attachment (also good for cable kickbacks)... I think ankle attachments like that are cheap; maybe you could ask the manager to get one? Or maybe pick one up yourself and take it with you (if you think you'd get use out of it)? Resistance bands are a great substitute, imo - I have some for use at home for this and many, many other exercises. (I use them for donkey kicks, hip thrusts - for this I attach them to the feet of my bed, with shoulders on the bed.) For hip thrusts, in a month, I went through (this)[http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?s=sporting-goods&amp;ie=UTF8&amp;qid=1458082377&amp;sr=1-1&amp;keywords=black+mountain+resistance+bands) and this (looping bands around twice for some things, and tying them), need a pullup band setup now. But I use the bands for a million things, they're worth the small investment, imo.
I am loving my Anker Soundbuds. Reasonable price and they stay in my ears even when I'm super sweaty. I also love that they have a magnet so you can clip the buds together to stay around your neck when you're not using them.
Non-whey and non-plant, so are you basically specifically looking for egg protein recommendations?
I usually recommend Orgain, but it's plant based. However, it tastes great! And it's easy to get at Costco or Amazon.
I believe one of the more popular ones touted by r/fitness and BodyBuilding.com is Gold Standard 100% Whey by Optimum Nutrition. I personally enjoy it though I haven't had some in a while. Everyone has their own opinion on which flavor is the best. I like the standard choco and vanilla:)
I received these plantronics Bluetooth headphones a year and a half ago as a gift, and I love them. I run/walk about 30 miles a week, and I sweat like crazy. They work perfectly and the battery lasts forever on a charge. https://www.amazon.com/dp/B00KJLMBQQ/ref=cm_sw_r_cp_awd_3jgQwbB1GH4CF
I use these ones. They are a little more expensive now than they were when I bought them, but they work really well. The part that goes in your ear tapers nicely so you can rotate them in as far as what's comfortable for you.
I don't know what your doorway looks like, but I use an Iron Gym. It does come with a tiny metal hook/clip thing that you have to insert between the top of the door frame and the wall so you don't crash, but it's a very thin piece of metal and you could easily caulk where the clip was if/when you move out (or don't since I doubt anyone under 7 feet tall would notice a thin 1.5 inch long hole in between the moulding and the wall). I like it because I don't have to have my pull-up bar in the doorway permanently, and as far as damage done to the door way is concerned, it's really pretty minimal.
Yes definitely they are. There are many resistance bands available in the market like:
You should try one of these. They are the best in the market.
You don't necessarily have to do lower weight if you're going ATG on squats. I actually find that I have an easier time squatting ATG than just below parallel. As you get lower your hamstrings stretch like a spring and allow you to use them to power out of the bottom of the squat.
StrongCurves is Bret Contreras's book on building a butt. He is considered to be something of an expert on the topic. He is a huge proponent of barbell hip thrusts.
I also agree that you're probably not activating your glutes enough on squats. Hip thrusts are a great exercise to add into your routine
You've been focusing on losing weight and counting calories for a year, it's normal to feel exhausted about eating healthy!! It takes a lot of mental energy to constantly be focused on these things and it can lead to burnout pretty quickly. I would recommend thinking about doing a maintenance period where you experiment with intuitive eating. This book is a great resource and talks a lot about how the stress of constantly being in a diet mindset can not only lead to weight gain (because stress on the body encourages the body to store fat) but also how listening to your body and giving into your cravings reduces cravings in the long term. A large part of the reason we feel like we can't control ourselves around cookies or ice cream or chocolate cake is because we've told ourselves those foods are off limits and we've built them up to be more than they are through restriction.
As I'm sure you've heard before, you can't target fat loss from a particular part of your body. Your best bet is to eat at a caloric deficit to reduce overall body fat - in time you'll start shedding fat from your arms and tummy. Look over the FAQ on fat loss if you're not sure where to start.
As a fellow apple-shape, I totally feel your pain. Stubborn belly fat can feel IMPOSSIBLE to get rid of. One thing that can definitely help achieve a more balanced look though is to focus on lower body weight training. A lot of ladies on the sub seem to have had great success with Bret Contrera's Strong Curves program
Plantronics BackBeat Fit Bluetooth Headphones - Blue https://www.amazon.com/dp/B00KJLMBQQ/ref=cm_sw_r_cp_api_PE..ybKS7JYC4
I love these so much! Best headphones I've ever had. They aren't really noise cancelling but they work great for running and crossfit and everything in between.
I've tried and can vouch for two brands of protein powder. Like most everyone, I've tried Optimum Nutrition's Gold Standard Whey in Double Rich Chocolate (which is good) and Caramel Toffee Fudge (which is DELICIOUS). I've also tried Micellar Creme in Chocolate Milkshake, which is a very yummy casein protein.
I like ON for the flavor variety, and purchase their whey protein (and glutamine powder) for my post-lifting shakes. I use Micellar Creme to make a high-protein chocolate pudding, but I imagine it would also be delicious as a shake.
It has - I check it about once a week and adjust my Spreadsheet of Doom accordingly.
I made a web form (with Google Docs) that I fill in every day with some items I wanted to track, like weight. I import that data into my food tracking spreadsheet as a separate page and input the bf%, then plot total weight and lbm (lean body mass) over time. It was pretty useless at first, but now I can point out several features, like when my period is, dietary changes, "plateaus", etc.
I think possibly the most useful thing about tracking body fat % is a sense of pride in how I'm doing. I've been at approximately the same weight for the last 1-2 months, but my bf% has been dropping. Before I tracked bf%, that sort of "stall" would depress me, but now I have more insight. Plus, good calipers are only ~$5.
Also, if anyone's interested, I can go into more details about my tracking setup - the websites never quite did what I wanted them to.
I can understand the desire to buy something for your SO, even if there's a likelihood that they may not like it. My husband isn't a fan of shopping so he won't even bother looking until his current clothes rip or become threadbare, so I've always just bought a bunch of options for him to try at home without the pressure and discomfort of a dressing room and returned things that he didn't like. I've returned entire orders of clothes to Nordstrom because he didn't like any of it. I think it's the sentiment of doing something considerate to make them feel comfortable vs. what you actually end up buying.
As for your question, I think the Panache underwired sports bra is pretty popular among very busty women. Compression-only bras may not provide enough support for women with a lot of volume. I'd also try one with molded cups and no underwire like the Moving Comfort one another girl suggested because depending on how her breasts are spaced, some underwires go up too high and can cause discomfort where the center gore will dig into the breast tissue.
I have read from several respected fitness bloggers/writers that a body fat caliper would be a good, affordable option. I got myself one months ago and use it to measure my body fat percentage once every week.
This is the one I have: https://www.amazon.com/Accu-Measure-Fitness-Personal-Caliper-Measurement/dp/B000G7YW74/ref=sr_1_1_sspa?keywords=acu-measure&qid=1554464345&s=gateway&sr=8-1-spons&psc=1&smid=A2UDNPGKURPVSY
Because I log my measurements once every week, I am able to see the numbers drop, which is, frankly, seriously exciting and eye-opening.
Even if it is not accurate to the decimal point, it is still an easy and cheap way for you to self-test and it would be obvious on the caliper if there is, say, a 2mm drop from the last time you measured.
$11 on Amazon- I have two of these and highly recommend it.
If you already have a food scale learn how to use it- if you tare out between each ingredient they are fast and easy to use.
Everyone thinks they are going to be too much trouble until they start and see how easy and efficient it really is.
>How can I estimate how much food I am eating more accurately?
Eyeballing doesn't work.
I would also recommend Intuitive Eating: A Revolutionary Program that Works https://www.amazon.com/dp/1250004047/ref=cm_sw_r_cp_apa_i_ZXYxCb4PMZG4M
I found it to be a really great book that forces you to really look at yourself and your habits and your goals. Like another poster mentioned, number one thing you have to give up when committing to intuitive eating is the diet mentality. One of the biggest mistakes people make when new to intuitive/mindful eating is looking at it as another diet and keeping the goal of losing weight in the back of their mind.
I myself am still struggling with this part but as with anything, it takes time, patience, forgiveness and learning to actually trust your own body.
Traditional bodybuilding workout with a cut will lean you out and keep you strong. When you lean out you won't be bulky and you probably already have gorgeous muscles.
Check out Thinner, Leaner, Stronger. I highly recommend it.
You should seriously buy the Starting Strength book. You can do whatever program you want (thought I'd suggest the program). It goes in great detail on how to perform the lifts, common faults, great illustrations, and is only $10 on kindle and $23 on paperbook.
I'd recommend adding 1 (or even 2) protein shakes on the days you work out. Make them with milk (not water) or chocolate milk, and if you're around a blender, adding a banana makes them actually almost delicious :)
I'm gonna throw out the book Thinner Leaner Stronger because it not only offers some good lifting/workout advice, but some good nutritional advice as well (all backed by science and studies).
Depending on your budget, I love the plantronics backbeat fit headphones. Wireless is super convenient, they don't fall out of my ears, and they don't have a loose wire. I had a pair similar to the Jaybirds (though not actually the Jaybirds) and I found I got a lot of noise interference from the stupid wire bouncing on my neck as I ran. The Plantronics are still on the pricey side, though a bit cheaper than the Jaybirds.
Assuming you are mostly concerned with aesthetics (looks) & looking athletic, you probably want to stay in the 20-25% body fat range as a woman.
Untrained, a woman with your current stats is predicted to be around 27% body fat, so slightly above the top of the range you want to be in. This is just an estimate though, and you can get an accurate body fat % measurement with a caliper. However you calculated that you were 25% when you were at 156 lbs, was inaccurate.
Here's a basic plan for you:
Initially cut down to 125-128 lbs, or around 20-22% bodyfat, on a diet of 1400-1500 calories a day, weight training 3x a week or more. Once you reach that goal, slowly bulk back up to 135-138. Keep alternating these cycles to build muscle & stay in the right body fat % range. Keep in mind that if you are in a cold climate, you may struggle with cutting weight in the wintertime.
You want to spend 3-4 months in each phase (so avoid rapid loss or gain), lifting weights with progressive improvement along the way. Each time you go back to the lower weight, you should have a slightly lower body fat % than the last time you were at the weight - if you are actually building & retaining muscle mass through training. If you have the same body fat % each time you come back down, your training is sub-optimal because you didn't build & retain muscle - you just gained & lost the same body fat for no good reason.
Repeat these cycles for a few years or until you are happy, and then eat & train to just maintain that weight if you want going forward.
Here is some baseline info for you to check out re: goals & diet plans, etc:
Basic Info | |
--------- | :---------: |
Gender | Female |
Age | 26 |
Height | 5'6" |
Weight | 138 lbs |
BMI | 22.3 |
BMI Categorization | Normal weight (18.5 - 24.99) |
Estimated Body Fat % | 27.3% |
Estimated Fat Free Mass | 100 lbs |
*Estimated Fat Mass | 38 lbs |
Estimated Goal Weight @ 30% BF | 143 lbs |
Estimated Goal Weight @ 25% BF | 134 lbs |
*Estimated Goal Weight @ 20% BF | 125 lbs |
Estimated Weight Change for 20% BF | 13 lbs |
Estimated Time @ 1 lb/Week | 3.25 months |
*Estimated Goal Date | 4/10/2017 |
BMR (Calorie burn per day at rest) | 1383 |
Exercise Frequency | 3x / week |
| BMR 1.375 |
TDEE (Calorie burn per day w/ exercise) | 1901 |
Estimates more accurate for untrained individuals. Use a caliper for actual values.
Macros - Female (3x / week) | Calories | Protein (.8g/lb) | Fat (.4g/lb) | Carb | Fiber | lbs / Week |
--------- | :---------: | :---------: | :---------: | :---------: | :---------: | :---------: |
Lose Weight / 20% Deficit | 1521 | 110g | 55g | 146g | 21g | -0.76 |
Lose Weight / 15% Deficit | 1616 | 110g | 55g | 169g | 23g | -0.57 |
Maintain Weight | 1901 | 110g | 55g | 241g | 27g | 0.00 |
Gain Weight / 5% Surplus | 1996 | 110g | 55g | 264g | 28g | 0.19 |
Gain Weight / 10% Surplus | 2091 | 110g | 55g | 288g | 29g | 0.38 |
For lifting I like the New Rules of Lifting for Women, especially because the routine is very clearly laid out.
For "cardio" (Running) I like Couch to 5K or the Zombies, Run! 5K app.
I bought this set from Amazon, and I am very happy with them.
Fit Simplify Resistance Loop
I absolutely LOVE Orgain
If you have a Costco card, they sell a bigger tub (a little under 3 lbs) and it's cheaper. The thumbnails on that link allow you to see the ingredient list.
Here’s two great programs you could check out. They are both books but you could probably buy used or get at library.
New Rules of Lifting for Women
32F here (UK sizing) and Lululemon didn't cut it. It was painful to run. Now I wear Panache and it's awesome!
Edit: This bra is THE SHIT for busty ladies https://www.amazon.com/gp/aw/d/B005VNFFZ6/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1478242843&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=panache+sports+bra
Yep, though you can get an e-book too (but I like the real book because it's easier to look through the exercises, I just take pictures of the ones I want to take with me to the gym)
Anker SoundBuds Slim Wireless Headphones Bluetooth 4.1 Lightweight Stereo IPX5 Earbuds with Magnetic Connection NANO Coating Sweatproof Sports Headset with Metallic Housing Built-in Mic (Black) https://www.amazon.com/dp/B01N6DC2ZE/ref=cm_sw_r_cp_api_i_sIy4AbT6B81HH
Best $25 I've ever spent. I've had them 6 months and use them daily. Absolutely no complaints. Funny enough, i had it narrowed down to Anker vs. Taotronics in the end. They look and function almost identically. I went with Anker due to brand name recognition and their customer service is amazing.
I love this thing. It 1) fits like iron, 2) converts to a racer back, 3) Comes in all sorts of sizes for those of us with big boobs and a small band size.
Squats for sure. There are tons of variations. I highly recommend picking up a set of resistance bands. They are super cheap:
With these you can do a ton of different workouts at home.
Lunges will work as well but will incorporate more glute work. Not a bad thing but not exactly what you asked for.
Ah I might suggest looking and progressing into the New Rules of Lifting series
or strong from the same author
or girls gone strong
I found the New Rules of Lifting For Women to be really approachable. The writing's engaging with lots of references to studies and science and the exercises are all well explained (with pictures!).
It's been around long enough that you can find videos of each workout online, as well as excel spreadsheets to track your workouts/calories etc in.
(Caveat - I mostly ignored the nutrition chunk of the book so I can't say much about that part.)
If you want an in depth look at the why's and how's of barbell training (including the musculature and basic physics) then I'll highly recommend Starting Strength: Basic Barbell Training, 3rd edition
Hip thrusts are by far the best by a mile, and it sounds like you just need a better bar pad. They can be very very painful with any amount of weight on the bar if you don't have a good pad.
Try any variation of pad like:https://www.amazon.com/BEAR-Strength-Conditioning-Barbell-Squat/dp/B016LG88AU/ref=as_at?imprToken=ZBpJUv0f.Pq7Yx-22OiSEA&amp;slotNum=1&amp;ie=UTF8&amp;linkCode=sl1&amp;tag=kahg-20&amp;linkId=9937c9db546d1fc5690e3ced11957f92
Another poster posted a very similar pad. I've used similar pads up to 3 plates on each side without discomfort. Should fix your problem :)
I got these after seeing a few people recommend them. They’re super cheap, haven’t slipped out my ears once , decent battery life , and decent sound quality
I have this one! I still get some pressure bruises from hip thrusts (to be expected when doing two plates I suppose) but it's way better than using a rolled up mat or some of the thinner pad options. I got mine in November 2016 and use it 1-2x a week and it's still in tip top shape!
I'd recommend getting a food scale if you're calorie counting. You can get one that's accurate to the gram for $10-15 on Amazon. I really like this one. I cook all of my meals at home and the food scale was a game changer.
As for your potstickers, you would weigh the separate ingredients raw before cooking and input those numbers into the recipe tab in MFP.
Both my gym and my physical therapy place use these! I use the blue one for hip thrusts and glute activations. I have these at home but they don't seem to have as much resistance as the others - I pretty much only use the black one for everything
Have her read the book listed in the sidebar: http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398
It's a great read for anybody who is a little sensitive or clueless about diet. I honestly bought it more for the lifting stuff, and I hate the voice used in the narrative of this book, but I think it will give her the resources she needs to both understand it AND feel confident about it herself.
You can get a decent scale on amazon for less than $15. I have this one and have used it daily for 2 years. Its great.
You can't reduce the size of your upper body without losing fat, and if you can already see ribs it sounds like you don't have much fat to lose.
Strong Curves is a mostly butt/legs focused program. I haven't done it but have heard good reviews from other people here.
I have 2 pairs of these - https://www.amazon.com/gp/product/B01N6DC2ZE/ref=oh_aui_search_asin_title?ie=UTF8&th=1
They're cheap. They work great. And they come with a volume ton of different buds + ear hook thingys if you want them over your ear + the in your ear thing that you can swap around.
Dealing with knee issues myself from an old injury. I will say do not push a knee issue. It will back fire 100%. I'm having to go back to no weight/ low weight, just the bar to build support muscles to ease my situation. Hams, calves, back, hips all play a part. It's better to work with your limitations with knees and build them up well and stable rather than push weights and have to recoup for months.
From what I can see, your alignment seems off. The bar seems high on your neck, roll it down to on your traps more. The alignment could be unbalancing and straining rather than loading the skeleton and muscles for workout. If that helps.
A book you should check out:
The Iron Gym is decent and you can find it anywhere.
But after owning several pull up bars, I have to say the Perfect Multi-Gym is the best I've owned. It's more adjustable (I have very small door frames in this apartment, it's the only one that fits) and it's cushioned on all contact points. It hasn't left a scratch on my door frame or the wall above it.
We have similar stats, so just chiming in with some anecdotal experience!
I hit puberty before many of the girls in my class and was known for having outrageously large boobs throughout middle and high school, so mine, too, have been the target of my frustrations for many years. After having children, they grew exponentially (nursing and weight gain), and haven't gone back to their previous size since. They're a nuisance and a pain, and I'd likely be really self-conscious of them if I were less comfortable with myself, because their mass means they hang low on my chest wall without a bra to lift them up. Personally, I've considered breast reduction, but not seriously, because, for better or worse, I experience a lot of anxiety with surgery and hospitals. In short, you're not alone in resenting something that other women get augmented to possess.
Here is a visual reference of the change in my own body since I lost 50 lbs. After my second kiddo, I was at my heaviest weight, 180 lbs (am 5'1"). I think I was a 36 J. After the weight loss, I was a 30 G. That's three band sizes and six cup sizes, and keep in mind that cup size also shrinks in proportion to band size.
I imagine your results will be largely influenced by genetics; but that being said, there's still hope. I think you absolutely need to get yourself a hardcore, proper sports bra after being properly fitted. I have a Panache, and I can do anything in it without pain. At my largest, I wore an Enell, and currently I wear a Panache and am size 32GG. I prefer the Panache over other styles and brands because it has a center spacer that separates the breasts. At my bust size, a traditional pull-on sports bra that creates the pressed-together-uniboob-look just means I'm in for lots of sweat and heat rash. Another well-regarded sports bra for busty ladies is the Freya, but I've found that the Freya brand, although superior quality, personally doesn't work for me because I'm a full-on-bottom breast shape and they're often too shallow for me. I've also had my Panache for three years and use it exclusively, and it looks and performs like new.
As an aside, I worry that your use of the word "disproportionate" to describe yourself indicates that you have some unhealthy feelings toward your body. Many of us have experienced body dysmorphia, but you need to understand that there's no such thing as a disproportionate body, unless you have Elephantiasis or a similar medical disease. I know you were probably just using it to describe how chesty you feel, but big busted or not, you're not unnaturally or wrongly shaped, and you need to know that. Keep eating well and moving your body, and hopefully your happiness in your own skin will follow!
I personally love these:
I have had jaybird and they crackled in my ear when I sweated ! Ouch and nope.
I'm currently working my way through the workout plan in The New Rules of Lifting for Women. So far it's been working great and I can see visible changes!
I have this one. Works great!
I really like the Panache sports bra. It's like a tactical boob holster.
If I had the grand and the space in my house, A power rack, barbell, bench, and spend the remaining $500 on either craigslist plates and a set of 50lb PowerBlock Elites (expandable to 90), or bumpers plates if crossfit and Oly are more your thing. Either way you go with the second half of the money, that's a solid budget setup for that amount, mostly new gear too.
What type of bra are you wearing? Most sports bras are compression type, which rely on stretchy fabrics to squish you into your ribcage, and generally don't provide much support for bounce.
Try an encapsulation bra like the Panache Sport or Freya Active. Encapsulation bras are fitted to your ribcage measurement where the band rests, usually have wires to surround your whole breast, and provide higher rise for protection against upward movement. You might also like Enell, Shock Absorber, or Moving Comfort.
Panache and Freya use UK sizing, so head here to figure out what size to get: http://www.brasizecalculator.tk
A couple that are fairly popular among the crowd at r/xxfitness are Thinner, Leaner, Stronger, or Strong Curves.
They have a list of beginner lifting programs here as well.
I have this one and it suits my needs fine. I bought it at Play it Again Sports rather than Amazon, though.
I have it on a flat cement floor and I've found it to be sturdy even doing hanging leg raises (I can't do pullups because it's in my basement with a low ceiling) and it doesn't get bolted down or anything.
I'm 5'-1", for what it's worth.
I would recommend getting some resistance bands (around $10 on amazon) and doing exercises such as glute bridges, frog pumps, kickbacks, clams, squats, etc with them. If you google resistance band glute exercises a lot of examples will come up that will show you how to do them.
Start with the lower weight ones and once you learn the movements and feel your glutes activating then increase the resistance weight!
Edit: I have these myself for about a year and they work fine.
Why did you choose Strong Curves over say, Starting Strength or Strong to name just two others?
Intuitive Eating (specifically,the book by Resch & Tribole) has been a life saving game changer for me and my history of eating disorders. I enthusiastically recommend it to anyone who struggles with disordered eating and being fed up with "diet culture" to check out the book. I would not recommend it to anyone who wants to lose weight or meet specific body composition goals since that is kind of the opposite of the point of the book :)
Just to be a bit more clear about what vondahl has said: Buy a Food Scale and weigh your food to get an accurate amount. Here is a video explaining the basic way to use one and here is a bit more in depth on how to get an accurate calorie count (just use MFP instead of USDA)
I haven't personally tried it but people have used something like this and said it worked for them. https://www.amazon.com/Fit-Viva-Barbell-Standard-Barbells/dp/B071DVBX6T/ref=mp_s_a_1_1_sspa?keywords=barbell+pad&amp;qid=1558199433&amp;s=gateway&amp;sr=8-1-spons&amp;psc=1
The "book" i was referencing was just a confusino I had in the link. http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398. It was right next to starting strength, (book title here). Thought it was one phrase.
I have these :) FIT Simplify
I got mine from Amazon. It's kinda like this. I use it for leg workouts too
I use this one https://www.amazon.com/Orgain-Organic-Protein-Chocolate-Packaging/dp/B00J074W94/ref=sr_1_5?keywords=protein%2Bpowder&qid=1562519610&s=gateway&sr=8-5&th=1
It's on Amazon and at Costco. I put it in a smoothie, or on cereal, or mix with soymilk.
The protein is from peas, chia seeds, and brown rice, none of which I typically eat, so it seems like a good pick.
It think it doesn't mix very well, so sometimes I use my little smoothie maker to blend it if I'm just doing it + soymilk, or otherwise, try to stir it with just a little soymilk to start.
That said, all the protein powders I've used I think don't mix very well, so I'm not trying to say it mixes worse than other protein powders.
Sure! These are the ones:
Anker SoundBuds Slim Wireless Headphones Bluetooth 4.1 Lightweight Stereo IPX5 Earbuds with Magnetic Connection NANO Coating Sweatproof Sports Headset with Metallic Housing Built-in Mic (Black) https://www.amazon.com/dp/B01N6DC2ZE?ref=yo_pop_ma_swf
Oh no!! I think I got it off Amazon and the brand is pro fit iron gym https://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=mp_s_a_1_1?keywords=profit+iron+gym+pull+up+bar&amp;qid=1550542532&amp;s=gateway&amp;sr=8-1
Like everyone else is saying, check out Starting Strength if you can get to a gym with barbells.
I bought these to take with me to the gym for whenever I needed them and they get the job done:
Fit Simplify Resistance Loop Exercise Bands with Instruction Guide, Carry Bag, EBook and Online Workout Videos, Set of 5 https://www.amazon.com/dp/B01AVDVHTI/ref=cm_sw_r_cp_api_i_CdKTCb8F633ZJ
I second the food scale specifically, the one I have and has worked for 5 years is this one and get a foam roller with the remainder. This foam roller is $13.51 and is the same style that my gym has.
That said, this food scale is only 11 bucks with the same rating as mine, so I would recommend buying that one! The most important thing to me for a food scale is idle time -- if I leave it for 2 minutes, will it turn off? I don't want it to, sometimes I am mid-weight and still chopping and want it to remain "on".
Nothing! Check out the label here on the amazon page. (How absurd is it that ON doesn't have the ingredients posted on their site??)
Can you get one of these movable doorway pull up bars? My boyfriend has one and it’s surprisingly sturdy
I got mine for $15 at Target, but this one is what I've seen recommended around here frequently.
Hi all - Sorry if this is a really stupid question. Searching for a new lifting program (Starting Strength didn't have enough variety to keep me interested). I read about Thinner Leaner Stronger on the sidebar of beginner programs. Does the book actually include the lifting routine...?
Thinner, Leaner, Stronger and
Girls Gone Strong
These are two I am curious about, both were recommended but I have found little reference to them in the community.
I don't have super intense weighing needs but I use this one which goes up in 1 gram increments and has worked just fine for me!
New Rules of Lifting for Women can give you a template plan for building strength unless you are already beyond that sophistication-wise. That emphasizes a lot of compound movements so the workouts aren't by upper and lower body days.
It's program for this book (the full body advanced one): https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642
I started doing hip thrusts with the barbell and 35lb weight on each side. I was small enough that I could sit on the floor and roll the bar over myself into place. My gym was rather small and equipment was crammed together, so I used to stick a bench against the wall or in the only squat rack if it wasn't busy. Eventually I switched to using the Smith Machine because I hated taking up the only squat rack.
Now I exclusively use the Smith Machine for hip thrusts because of the convenient set up. We have two styles of free bench, and if I'm using the one with wheels I just stick a plate behind it to keep it in place. I also purchased a bar pad to help with bruising/discomfort as I moved up in weight. I started at 115 last year and I'm currently at 285 for reps.
Cheaper at amazon https://www.amazon.com/Plantronics-BackBeat-Fit-Bluetooth-Headphones/dp/B00KJLMBQQ
Can also confirm. Bought these based on everyone here's recommendation and have not been disappointed. And if you don't care about color, the lime green ones are usually cheaper by $5-$10
Edit: I bought mine on Amazon and it appears they may be cheaper there than from the manufacturer directly. https://www.amazon.com/dp/B00KJLMBQQ/ref=cm_sw_r_cp_api_z-OFxbW8WKPTC
This book may be of some interest. I know many people that for years been on the elliptical machines without making progress. What's it said? Keep doing what you've always done and you'll keep getting what you've always got?
I read Gary Taubes' book where he claims that endless aerobic exercise is just about useless for fat loss since it actually stimulates hunger.
Check out this link. I think it's all the encouragement you'll need.
You should read Starting Strength.
Plenty of options below $30...
[The book] (https://www.google.com/url?sa=t&amp;source=web&amp;rct=j&amp;url=https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642&amp;ved=0ahUKEwiqm5uBm4XOAhUBXB4KHagZAt8QFghdMAk&amp;usg=AFQjCNHTfypZMpcugOI1TDP_EGyp4zU4Lw&amp;sig2=NCB-JvEo2EOoGtmxGCNzKA)
Here ya go.