Full Body Workout At Gym

... husband works out, not at a gym just your basic at home things, and... to new stress on your body. Now, we do have a... workout, that I will not be able to nourish my already exhausted body... my mouth (ew) or are full of crap and not good ... all I can think of at the moment. I added some ... so you can see my body build. I'm almost 23, 5'4" ... would love to have a workout partner. I am just hesitant. ...

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... intention of going to the gym but I just felt super ... workout at all but I just ended up doing one after all, a 30 minute full body... weights workout (this may have been a ... a ten minute Pilates killer workout care of @Wildrosesez that I ... there’s no denying it’s a workout! Just jabbed as well, gone ...

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... the back of Bakugo's gym shirt. The blond was semiconscious... these were not standard gym equipment. The first thing that...could actually give him a workout without doing Gai-level conditioning, which ...: "Isn't it obvious? Your body processes physical stress differently from ... the opposite of a full pardon. It's temporary indentured servitude ... they can't just glance at the paper vacating her sentence, ...

... while I work like the full time job that it is... instructor at multiple gyms throughout the week. She teaches established classes(body pump/body... we get a free family gym membership with childcare included, and... bonus for me is that at 38 she is in incredible ... time in form fitting workout apparel which I really enjoy. Plus at the end of...

...began working with Roki Sasaki at the start of last ...through what was effectively a full offseason workout program, designing four- to six-week .... Though Sasaki is listed at 187 pounds, Smith said he ...with Travis, just rebuilding his body and his strength component,” pitching ...would go up so much at once.” That, Dodgers officials believe,...playlist on repeat in the gym. Quote: “He’s coming into himself,” ...

... lunch & dinner at buffet restaurant Snacks at set times Selected ...late-night supper, mealtimes are constant at this hotel. And the ... buffet affair to choose from at breakfast, lunch and dinner....Each night, there are shows at the entertainment area, as ...Free internet Fitness Center with Gym / Workout Room Pool Free breakfast ...massage Facial treatments Foot massage Full body massage Hammam Head massage ...

... He gestured vaguely at the oil, at her body under the thin ...sat high on her chest—full B-cups with pale nipples ... it. The globes were full and firm, the kind ...a loose gym shirt and a pair of worn workout shorts, ...over. Her ass cheeks were full and firm. He spread ...aware of his body. But she was looking at the ceiling,... Small, involuntary movements. Her body was building connections, rewiring itself...

... you do a really good workout, you’re recovered after 2-3 days..., stability, etc. If you look at the post above, those were.... If you are 225 but at 30% body fat, then 160g protein/day... supplementation. A pre- and post- workout protein shake can easily add ..., if you are an intermediate gym bro who can squat 225lb ... the empty bar through a full range of motion and work ...

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... muscles and keep fitness at home without having to go to the gym. No equipment or... and butt as well as full body workouts. All the workouts are ... need to go to the gym. Even though it just takes ... home workouts for men to workout at home. The home workout for men is proven to ... professional fitness coach. Sport and gym workout guide through the exercise, gym workout and sport, just like having ...

... to show you the full rankings." He closed the notebook. "... 1-B was going to workout in the gym after school. Inside the locker ...The word came out big. Full voice, full projection, and the onomatopoeia that ...firing on all cylinders. Your body operates at maximum output while it's active." ... a half later, the gym was full of people who had completely ... rooms was slow and full of the kind of boneless, ...

bigzzz said: Lots of gym time? Jay was done under ... a lot of time training at the same gym as Jay Cutler off... the gym 5-6 days a week doing absolutely insane volume. I don't remember the exact workout... hours. I could do a full body working with 600 pound deadlifts ... just get being in the gym. Those are real benefits that ...

For context, I can only go to the gym twice a week at the moment so I run a 2 day full body split. (I only use machines) How can I improve my gym split and also add home workouts throughout the week? At home the only equipment I have is a pair of 7.5kg dumbells. any help would be greatly appreciated :) submitted by /u/yeahbrah69420 to r/WorkoutRoutines [link] [comments]

This KBMH full body kettlebell EMOM workout is designed for all fitness levels, from complete beginners to advanced athletes looking for an efficient full body conditioning session at home. This KBMH 36 minute kettlebell workout combines strength training, cardio, conditioning, and core work into one simple but brutal session using just one kettlebell and a bit of space. EMOM stands for Every Minute On the Minute. At the start of every minute, complete the assigned reps and use the remaining time to recover before moving to the next kettlebell exercise. Perfect for: Beginner kettlebell training Fat loss workouts Home workouts Full body conditioning Building muscle and strength Improving cardio and endurance Busy people short on time Grab a kettlebell you can shoulder press around 8-12 times with good form. If your bell feels lighter, increase the reps slightly. If it feels heavy, lower the reps and focus on clean movement and consistency. By the end of this workout you’re gonna sweat, feel amazing, and get a full body pump without wasting hours in the gym. WORKOUT: 36 min EMOM Min 1: 10-14 Bent Rows (L) Min 2: 10-14 Bent Rows (R) Min 3: 8-12 Shoulder Press (L) Min 4: 8-12 Shoulder Press (R) Min 5: 8-12 Kneeling Biceps Curl Min 6: 16-20 Upright Rows Min 7: 10-14 Goblet Squat Min 8: 12-16 Sumo Deadlift Min 9: 10-14 Swing (L) Min 10: 10-14 Swing (R) Min 11: 10-14 Pushups Min 12: 40 sec Plank or rest Repeat for 3 rounds. Weight used: 20kg submitted by /u/vadim-kettlebell to r/kettlebell_workouts [link] [comments]

I do the following bodyweight exercises since I don’t go to the gym. I just want to build some muscle and be healthy. Dumbbells are 20lbs Push up Dumbbell row Pulse squat Hip hinge Deadbug Single leg bridge Side bridge Curl Overhead dumbbell press Hope to add on Inverted row soon I’m trying to get something so I can do an inverted row to get my Pull exercise in, I have nothing to use at the moment. Is there anything I should add or take away from my exercises? submitted by /u/SadLad406 to r/beginnerfitness [link] [comments]

Currently do 70-80 mins full body workout for 2-3 days per week for few months. If i understand correctly next step would be to have 4 days in the gym two days upper body and two days lower body? At what stage do I need to make the move? Few months of full body is enough? Or shall I wait till I stop making gains? submitted by /u/Markowitza to r/beginnerfitness [link] [comments]

Hey everyone. It’s been twenty years since I started lifting weights and I’m feeling reflective, so I figured I'd share some of the lessons I've learned along the way. I recently made a post on lessons I've learned from fourteen years as a personal trainer, which got a great response, so I figured I'd share some of the lessons I've learned from actually training myself. Schedule your workouts as non-negotiable meetings. Don’t let anyone interfere with that time. You’ll be more consistent and get better results. Your progress starts by making yourself a priority. Instead of saying, “I’ll try to squeeze in a workout at lunch”, say, “I work out at 12pm Monday, Wednesday, and Friday every week.” Speak of the habits you want to implement as if you already do them. This attaches them to your identity. You’re not someone who wants to train. You’re someone who trains. The 3-5 hours you spend in the gym every week make the hours outside the gym exponentially better. No one cares how much you can lift. They just don’t. Leave the ego at the door and save yourself the nagging aches, pains, and potential injuries. Doing the same workouts for 3-6 weeks gives you time to practice your technique and increase the intensity of the exercises to elicit adaptation (ex. add weight or do more reps). Doing a different workout every day doesn’t allow either of those things to happen. Focus on the 10% of exercises that will deliver 90% of your results. Push, pull, squat, split squat, deadlift, core. You’ll make faster (and more sustainable) progress using this approach, instead of cycling through an exhaustive list of exercises you see on Instagram. Write down your workouts and the weights you used. It’s one of the most effective ways to get better results in the gym. It’s the same reason you get better at saving when you track your finances and create a budget. You’re creating awareness and accountability for yourself. Out of 10 workouts, 7 will feel ok, 2 will feel like crap, 1 will feel like everything’s clicking. The people who get the best results do all 10 no matter what. The people who don’t get results quit because they expect everything to click all the time. You can’t undo 30+ years of poor habits in 12 weeks. You just can’t. Stop the “transformation challenge” BS. Train for life. If it’s not sustainable, it’s not successful. A really hard workout makes everything else seem a little bit more manageable. You’re not just training your body, you’re improving your ability to deal with stress. Split squats will never not suck. I love them, but I also hate them. Your program should have a healthy blend of exercises you enjoy doing to keep your workouts “fun”, and exercises you maybe don’t enjoy as much because those are usually the ones that target the muscles you’ve probably neglected, and will move the needle forward the most. When you’re on vacation, be on vacation. You didn’t gain all of your progress in a week, you won’t lose it all in one either. If you go to the gym for mental health like I do, do a quick full body workout. Get in and out in 30 minutes. Relax and enjoy your vacation. Most people don’t say, “I’ll never work out”. They say, “I’ll start tomorrow”. But they usually end up meaning the same thing. Just start. The details don’t matter at first. You’ll figure it out as you go. 4-6 exercises per workout is enough. You might not always feel good during your workout. But you’ll almost always feel good after it. Get it in. Before you do a heavy set, take a moment (might be a few seconds, might be a few minutes) to eliminate distractions and focus entirely on your set. Visualize each rep with optimal technique. Your mind decides what your body does. Lift with intent and get more out of your reps. Don’t just go through the motions. The best program is the one you stick to. Consistency is the most important training variable. Do cardio because it’s good for your health. Not to burn as many calories as possible. Don’t overthink it. Burpees are dumb. Hope this helps. If anyone wants to read the personal training lessons post, I can link it. submitted by /u/DanNorthFitness to r/workout [link] [comments]

For some reason I almost never see someone doing these at the gym. The Farmer's Walk is an amazing full-body workout, that helps build a superhero upper body. This exercise really helps tone your arms and shoulders. As as added benefit it greatly increases grip strength, and provides total forearm recruitment. A few weeks after starting Farmer's Walks I was able to double my total number of pull-ups. Your core also gets a nice workout from ensuring correct posture throughout the exercise. They couldn't be any easier to do. Just pick up two dumbbells and walk them across the room while maintaining correct form. Stand up straight and avoid slouching during the workout as you walk the dumbbells back and forth while utilizing a tight grip. Make sure the dummbells remain straight throughout, and be careful not to overextend your wrists. Give Farmer's Walk a try next time you are at the gym - they get ADDICTIVE! submitted by /u/swizzledan to r/workout [link] [comments]

Mackenyu’s personal trainer just dropped the exact details of his Season 2 prep, and the discipline is crazy. He trained 3 hours a day, 7 days a week, sometimes going straight to the gym at 2 A.M. after a full day of filming! ​Because Mackenyu does all his own explosive stunts, safety was the biggest priority. His trainer revealed his secret weapon was the intense "Rest/Pause" training method (performing max reps, resting 15-20 seconds, and hitting max reps again with perfect form) to safely build muscle density. ​He went through this brutal routine just to make sure he impress us. submitted by /u/Quiet-Jello382 to r/OnePiece [link] [comments]

so I go to this gym regularly and I mind my business, headphones on, doing my sets. yesterday I was doing shoulder exercises on one of the machines and it’s placed near this open area where trainers usually do assisted stretches and massages. so basically, if I’m facing forward on the machine, that area is just there in my line of sight. there’s this female trainer who was working with her client in that open space, doing hands on stretches. every time I rest between sets, I just zone out. like completely blank, staring forward, trying to breathe because shoulder day is no joke. but I kept noticing she was looking at me. not casual looking. more like suspicious looking. I caught her rolling her eyes at me at one point. it started making me self conscious because the machine literally faces that direction, and I’m not going to twist my neck to stare at a wall just to make her comfortable. after my last set, I was about to leave when she stopped me. she goes, can I ask why you keep looking over here while I’m working with my client? I said, I’m not. I’m literally just using the shoulder machine. she said it’s inappropriate, you keep staring while I’m doing hands on work. and that annoyed me because the machine is right there and that’s just where it faces. I told her I’m resting between sets, I’m not watching you. she said, well it feels like you are. so I said not everything is about you. I’m zoning out between reps, trust me. she said I don’t have to get defensive. I said you approached me with an accusation, what do you expect? she kept implying I was being weird, so I finally said I have a boyfriend, I’m gay, you are not on my radar. maybe that was unnecessary, but I was frustrated. she stepped closer and I instinctively raised my hand because she got in my space. I didn’t slap her, but I was heated. now I’m wondering if I was the asshole for snapping. I genuinely was not looking at her. the machine literally faces that area and I’m not about to turn my whole body just to avoid existing. so, aitah? edit hi, this is my first time posting something this personal here and honestly my boyfriend suggested I ask for outside opinions because I was overthinking it. for the people asking, I’m 25, male, and gay. the trainer is a woman. I’m not sure about her exact age, but she looks late 30s to early 40s. no shade at all, just answering the question. some comments asked why I kept looking in their direction if I noticed her rolling her eyes. it’s because they were literally 5 to 6 steps in front of the shoulder machine I was using. the machine faces that open area where they do stretches and massages, so when I rest between sets and zone out, I’m automatically facing that direction. when I zone out, I’m not actively staring at someone. I literally look at a blank space or just whatever is in front of me while trying to breathe. that area just happens to be in my line of sight. I don’t know if that makes sense, but that’s genuinely how I work out. this is also why I get anxious in gym spaces, especially since I just signed up at this new gym and I don’t really know anyone there. the only person I kinda know is another female trainer named Ories who helped me sign my contract. she definitely knows I’m gay because of how we were bantering during sign up. she was really friendly. I’m planning to talk to Ories about what happened and possibly bring it up to management like some of you suggested, since I’m new there and don’t want any weird tension. thank you to everyone who gave actual advice. I’ll update once I talk to management and see what they say. I have read all your comments and thank you to everyone who said NTA. I appreciate the reassurance because I was honestly spiraling after it happened. For those asking why I raised my hand, she approached me and confronted me. She stepped into my space while accusing me. What was I supposed to do, just stay quiet about it? Ofc not. All my life I have been the quiet one. I let things slide. I avoid conflict. And now that I am learning to stand my ground and actually speak up for myself, suddenly I am the bad guy for defending myself? She took her time to walk up to me and accuse me of being inappropriate. She did not ask neutrally. She did not clarify politely. She accused me. That already crossed a boundary. Then she stepped closer while we were arguing. I reacted instinctively because I felt cornered. And for those who keep saying I should not hit a woman, no. Just no. This is not about gender. This is about someone confronting and disrespecting me when I did nothing wrong. I did not touch her. I did not hit her. But do not twist this into some narrative where I am automatically wrong because she is a woman. Respect goes both ways. Boundaries go both ways. I am going to talk to management later today and handle this properly. I just needed to clarify that defending myself does not automatically make me the villain. UPDATE sorry for the late update. what happened next was honestly such a mess. I still went to the gym because I’m not about to stop my routine over this. when I walked into the locker room and was putting my stuff away, one of the male trainers walked behind me and I swear I heard him say “perv” in a way that sounded like he tried to cover it with a cough. I don’t even know if it was about me because the locker room was full of people showering and getting ready. but with everything that happened, of course it got into my head. I ignored it and continued my workout. while working out, I felt like people were looking at me. I don’t know if I was just paranoid because of the issue or if they actually were. but I kept remembering what my friends told me, that no one in the gym cares, everyone is too busy focusing on themselves. so I pushed through and finished my workout. two hours. after that, I went to the front desk and asked for Ories like you guys suggested. I told her everything. she listened and was very calm. then she said, don’t worry, I already know. Rose reported it to management. honestly I wasn’t shocked. I knew she would. Ories told me she believes me and went to get the manager. apparently the manager was already talking to Rose. they asked me to come into the office so we could talk privately. in the office, Rose kept insisting I was staring and that I was being inappropriate. she straight up called me a pervert. I explained again that I was already using the machine before she and her client positioned themselves in front of me. I said I had been there for 10 minutes before they even started stretching there. she kept giving me intimidating looks and then pointed at me and said, just admit you liked what you saw. us stretching our legs. of course you would like it. I literally laughed. like actually laughed. I looked at Ories and even she was smiling because it was getting ridiculous. I said, this is honestly insane. I already told you I’m gay. for the love of god, you are not my type and never have been. I was not interested, I was not entertained, I was trying to survive shoulder day. she kept going on and on trying to justify that I was a pervert. the manager was quiet, probably trying to assess everything. then the manager asked Rose, why didn’t you choose another area? it wasn’t busy that day. Rose said she didn’t like the other areas because they were dim and the spot she chose had better lighting and a mirror. I mean, sure, some areas are dimmer. but that’s not even the point. then Rose said something that honestly shocked me. she asked, how can you prove you’re gay? me and Ories just looked at each other like is this really happening? I pulled out my phone and showed her a picture of me and my boyfriend, him kissing my cheek. I said, this enough for you? she said, that could just be your friend. at that point I just wanted it over with. I showed her another photo of me and my boyfriend in bed, just hugging, clearly intimate but not inappropriate. I said, how about this? she looked stunned. then suddenly she started crying, face down on the table. I genuinely did not understand what was happening anymore. she said, I’m just wondering why you would look at us. I said, if you’re that worried about people possibly glancing in your direction in a public gym, maybe train in a private studio. you can’t control where other people’s eyes rest when they’re literally using equipment in front of you. I stood up and told the manager, I think we’re done here. thanked her for her time. Ories walked me out. afterwards, Ories told me this apparently isn’t the first time Rose has confronted people like this. man, woman, anyone. if she feels like someone looked in her direction, she takes it personally. apparently the manager can’t just kick her out because they’re friends. so yeah. that’s where we’re at. I honestly feel exhausted. but at least I stood up for myself. submitted by /u/Kindly_Ad_3762 to r/AITAH [link] [comments]

January is the month of lies. If you’ve worked in the fitness industry as long as I have, you eventually learn to hate the calendar. January 2nd marks the beginning of the migration of repentant souls. They arrive in schools, wearing lycra clothes that still smell like the store, carrying colorful water bottles, fueled by the fragile determination of someone who spent three weeks stuffing their face with holiday roast and sides and now wants a pop star’s body before Carnival. We call this "Project Summer." I call it "Project Desperation." My name is Danilo. I’m a personal trainer and floor instructor at IronFit 24h, one of those low-cost gym chains that have spread through São Paulo like a fungal plague. Black walls, neon yellow lights, electronic music played too loud, and membership fees that are way too cheap. I work the shift nobody wants: midnight to six in the morning. It’s a lonely shift. The crowd at that hour is usually made up of insomniacs, ER doctors, cops, and a few antisocial meatheads who hate sharing equipment. The sound of weight plates clanking echoes in the empty warehouse like gunshots. The smell is a mix of rubber, citrus disinfectant, and cold sweat. But this specific January, something was different. It started with Mariana. Mariana had been a regular student on my shift for about six months. A nurse, thirty-something, slightly overweight. She was always nice, the type who brings coffee for the instructor and chats about TV shows between sets on the leg press. Her goal was to lose 5kg (about 11 lbs). A healthy, realistic goal. When I came back from my New Year’s break on January 3rd, Mariana was there. It was 3:15 AM. I was at the front desk, fighting off sleep, when she walked in. I almost didn’t recognize her. In less than two weeks, Mariana looked like she had lost 10 or 15 kilos (20-30 lbs). Her workout clothes, once tight, now hung off her body like empty sacks. Her face was gaunt, her cheekbones protruding like blades beneath pale skin. There were deep, purple circles around eyes that looked glazed over, focused on nothing. "Mariana?" I called out, stepping out from behind the counter. "Wow, long time no see. You look... different." She didn’t smile. The old Mariana would have made a joke about cutting carbs. But this Mariana just turned her head slowly in my direction, like a robot with rusted gears. "Need to train," she whispered. Her voice was hoarse, dry. "Sure. But... are you okay? You’re pale." "Spinning Room," she said, ignoring my question. "Kleber said the Spinning Room is closed for maintenance." Kleber was the unit manager. A guy who looked like he was assembled from Lego pieces made of meat and steroids. Teeth too white, a fake orange tan, and an aggressive corporate energy that made me nauseous. He was never at the gym at dawn; his shift was strictly 9-to-5. "Is Kleber here?" I asked, confused. Mariana didn’t answer. She marched toward the back of the gym, where the bike room was located. It was a closed room with soundproofing and glass windows which, I noticed now, had been covered with brown butcher paper from the inside. "Maintenance," read a crooked sign on the door. Mariana typed a code into the keypad on the door. The light turned green. She went in. A blast of hot air escaped the room before the door closed. Hot and humid. And with a strange smell. It didn’t smell like sweat. I went back to the counter, uneasy. Over the next few nights, the pattern repeated. And it got worse. It wasn’t just Mariana. I started noticing a group. There were about ten of them. Men and women, varying ages, but they all shared the same cadaverous aesthetic. Gray skin, sudden and excessive thinness, trembling hands, and that dead-fish stare. They always arrived between 3:00 and 3:30 AM. They didn’t speak to me. They didn’t use their fingerprint at the turnstile (which was against the rules, but the system seemed to release them automatically). They went straight to the Spinning Room, typed in the password, and disappeared inside for exactly one hour. None of them touched the weights. None of them drank water. They walked in, and they crawled out, leaning on the walls, soaked in a sweat that looked oily. I tried to talk to Kleber at the shift change, at 6:00 AM. "Kleber, what’s going on in the bike room?" I asked, grabbing my backpack. "The night crew is using it, but the sign says maintenance. And Mariana... man, she’s sick. She lost weight way too fast." Kleber was drinking his whey protein, scrolling on his phone. He didn’t even look up. "It’s a high-performance group, Danilo. New franchise protocol. Metabolic HIIT. Elite stuff. Don’t worry about it. They pay for a Black Diamond plan." "But they look like crack addicts, Kleber. Seriously. Their skin is melting off. And what is that smell?" Kleber finally looked at me. The white smile vanished. His eyes went cold. "Are you a doctor, Danilo?" "No, I’m a physical trainer." "Then train physiques and leave the management to me. If they get sick, they signed a liability waiver. Your job is to watch the weight room and make sure no one steals the dumbbells. The bike room is rented for a private project. Don’t meddle, stay in your lane." He patted my shoulder. A pat that was a little too hard. " The job market is tough, Danilo. Don’t lose your job over curiosity." I went home, but I couldn’t sleep. The image of Mariana haunted me. I knew what drugs did. I’ve seen people abuse diuretics, T3, Clenbuterol. But this was different. They weren’t just drying out fat. They looked like they were being consumed from the inside out. Last night, I decided I wasn’t going to ignore it anymore. It was 3:40 AM. The "Zombie Group," as I’d mentally nicknamed them, had been inside the Spinning Room for twenty minutes. The gym was empty, except for them and me. I went to the door. I pressed my ear against the glass covered by the brown paper. The soundproofing was good, but not perfect. I could hear the hum of the bikes spinning. But I didn’t hear music. Spinning classes have loud music, shouting, motivation. In there, the only human sound was... moaning. Muffled screams of pain. Crying. And someone vomiting. I tried the handle. Locked. I looked at the keypad. Four digits. I remembered the gym’s anniversary. Nothing. I tried today’s date. Nothing. Then I remembered Kleber’s ego. He had a tattoo on his arm: 1985. The year he was born. I typed 1-9-8-5. The light turned green. I took a deep breath, pulled my shirt up to cover my nose, and opened the door. The heat hit me like a physical punch. The temperature inside must have been bordering on 50°C (122°F). The air was thick, unbreathable, saturated with humidity and that chemical smell of rotten vinegar mixed with boiled meat. The room was dim, lit only by red emergency lights along the baseboards. There were twelve bikes. All occupied. But they weren’t just pedaling. Mariana was on the front bike. Strapped to the machine. There were velcro straps binding her wrists to the handlebars and her feet to the pedals. She was pedaling at a frantic, inhuman pace. Her legs were spinning so fast they were a blur. But she wasn’t doing it voluntarily. Her bike—and the others—were connected to an external motor. The motor was forcing the pedals to turn. If she stopped applying force, her legs would be snapped by the mechanical movement. She had to keep up with the machine’s rhythm to avoid having her bones ground to dust. But the worst part wasn’t the forced movement. The worst part was the masks. Every student was wearing a transparent oxygen mask, connected by tubes that went up to the ceiling, feeding into the AC vents. Inside the masks, a yellowish gas was being pumped in. Mariana looked at me when I entered. Her eyes were red with burst blood vessels. Her skin glistened with sweat, but also with blisters. Small burn blisters covered her arms. She tried to scream, but the mask muffled the sound. She was cooking. Literally. "My God!" I shouted, running to her bike. I tried to undo the velcro. They were locked with industrial zip ties. I looked at the bike’s panel. There was no stop button. The wiring went straight into the wall. The other students didn’t even look at me. Some seemed passed out, heads hanging low, but their legs kept spinning, spinning, spinning, driven by the motor, tearing muscles and ligaments in unconscious bodies. "What the fuck are you doing here?" The voice came from the back of the room, from the shadows. Kleber was there. He was wearing a white hazmat suit and a professional gas mask. He was holding a tablet. "Turn this off!" I screamed, coughing from the heat and the chemical smell. "You’re killing them! Mariana is burning up with fever!" Kleber walked calmly toward me. He looked huge in that suit. "They’re not dying, Danilo. They’re metabolizing. Do you know what DNP is? 2,4-Dinitrophenol?" He pointed to the tubes in the ceiling. "It’s an industrial compound. Used to make explosives in World War I. The workers who handled it lost weight until they vanished. It uncouples oxidative phosphorylation. Basically? It makes the cell stop storing energy and turn everything into heat. Fat turns into fire." "This is poison!" I tried to lunge at him, but the heat was making me dizzy. My legs felt like lead. "It’s efficiency!" Kleber shouted, his voice muffled by the mask. "They signed the contract, Danilo! They wanted to lose 10 kilos in a week. They begged for this. I’m just giving them what they asked for. The gas raises their basal body temperature to 40 degrees. They burn 5,000 calories an hour sitting there. Yes, it’s uncomfortable. Yes, it cooks the internal organs a little bit. But look at her!" He pointed to a woman in the second row. She was skeletal. "She walked in here wearing a size 14 on Monday. Today is Friday and she’s a size 4. Her 'Project Summer' is done. Who cares if she needs dialysis for the rest of her life? She’ll look skinny in a bikini!" "You’re sick!" I tried to punch him. It was a mistake. I had been breathing that toxic air for two minutes. My strength was gone. My punch was slow, pathetic. Kleber just grabbed my arm and shoved me. I fell onto the rubber floor. The floor was hot. It burned my hand. I saw Mariana looking at me. A tear of blood ran down under her mask. She mouthed something. I read her lips: "Kill me." I stood up, stumbling, and ran for the door. I needed to call the police. I needed to get out of that oven. I grabbed the handle. Locked. "The session isn’t over, Danilo," Kleber said, typing something on the tablet. "The locks are automatic. They only open when the thermal cycle ends. Thirty minutes left." I heard a mechanical click come from the ceiling. The hissing of the gas got louder. "And since you’re here... and you’ve seen the franchise’s trade secret... I think you need a workout too. You’ve been looking a little bloated, Danilo. Too much beer over the holidays?" I felt my throat close up. The air was turning yellow. Kleber walked toward me. He wasn’t going to put me on a bike. He didn’t need to. Just being in that room was enough. "DNP in gaseous form is absorbed through the skin and mucous membranes," Kleber explained, as if giving a biomechanics lecture. "Without the mask, you’ll absorb a lethal dose in... let’s say, ten minutes. Your temperature will rise to 42 degrees. Your proteins will denature. Your brain will cook inside your skull. It’s a quick death, but... hot." I ran to the windows covered with brown paper. I pounded on the glass. Double tempered glass. Unbreakable without a hammer. I screamed for help. But who would hear? The gym was empty. The soundproofing was perfect. Kleber sat on a stool in the corner, crossed his legs, and kept monitoring the data on the tablet. "Save your oxygen, Danilo. The more you move, the hotter you get." I felt sweat break out on my forehead. It wasn’t normal sweat. It was a flood. My shirt was soaked in seconds. My heart started beating out of rhythm. I felt a burning in my stomach, as if I had swallowed hot coals. My vision began to blur, yellowing at the edges. I looked at Mariana. She had passed out, but her legs kept spinning, spinning, spinning, driven by the relentless motor. I heard a dry snap — CRACK. Her knee had broken. The bone tore through the skin, white and shiny, but the machine kept forcing her leg to turn, grinding the joint with every rotation. Kleber didn’t even look. I fell to my knees. The floor was boiling. I tried to crawl to the door. My skin was red, throbbing. I could feel my blood bubbling in my veins. It felt like being inside a giant microwave. "Twenty minutes left," Kleber’s voice sounded distant, metallic. "Hang in there. Think of the results. Think about how shredded you’ll look in the coffin." My eyes are swelling. I think my tears are evaporating before they fall. I’m writing this on my phone’s notes app, with fingers slippery from sweat and the grease leaking from my pores. The battery is dying. The phone is overheating too. If anyone finds this phone... if anyone finds what’s left of us... Don’t believe the official report. They’ll say it was a fire. They’ll say it was a short circuit in the sauna. It wasn’t. It was Project Summer. Kleber is standing up now. He’s coming toward me with a syringe. "To speed up the process," he says. I’m so hot. I just wanted the air conditioning to work. Mariana stopped moving. The machine keeps spinning her legs, but her head has fallen back. Her mask is full of black vomit. Kleber is smiling. It’s January. It’s the month of "Project Summer." It’s the month... of lies. submitted by /u/davidherick to r/stories [link] [comments]

Pic 1 - 10/31/23 Pic 2 - 7/1/19 Pic 3 - 1/1/24 vs. 10/1/24 Pic 4 - 8/13/25 Pic 5 - 8/12/25 Pic 6 - 6/26/25 To start, I’ve always struggled heavily with my body image to the point where I always had to wear sweatshirts (didn’t matter if it was 100+ degrees) and very baggy clothes, avoided taking pictures any time I could, even avoided looking at mirrors. I’ve always been a pretty chunky athlete growing up. Was heavy into sports but always took the easy way out when it came to training and was never educated on diet or nutrition. I had times in my early 20s where my weight would yo-yo as I’d get semi-serious about the gym, but still never focused on my diet. In 2020 I moved halfway across the country with an alcoholic ex. The pandemic was already a very isolating time, but now removed from all my friends and family and stuck in an abusive relationship gave me even more of an excuse to eat and drink myself to death. Although I was lifting heavy 3-4 times a week, I was eating fast food at least once if not twice a day, and going through about a handle of vodka every 3 days. In 2022, my ex was finally arrested for DV twice in a 2 week span, I was granted a restraining order against her, and the isolation got even worse, causing me to spiral even more out of control. However, I have been blessed with the best and most supporting family anyone could ever ask for; I finally mustered up the courage to call them and filled them in on what had been going on for the past 4 years. Immediately they told me to come back home and get my head right and I essentially bankrupted myself to get out of my lease and move as much of my stuff back. Getting back, my head still was all kinds of fucked up. We went on a family trip out of the country for a cousin’s wedding, and after returning home we were showing all the pictures to some other family members and I found myself unable to even look at myself; I was so embarrassed as to what I had become. This was December of 2023 and this is when I completely snapped. I immediately quit drinking and eating any food I did not cook myself. I decided to go full carnivore, 20 hours intermittent fast, high intensity heavy lifting training 7 days a week/3hours a day, and in bed by 9 and up for the gym by 4 EVERY. FUCKING. DAY. I bought a Withings scale that measures body fat % (I know it’s not the most accurate but I wanted the trending data). In January 2024, the scale read 230lbs at 38% body fat. In June, the scale read 154lbs at 4% body fat. I’ve since added carbs back in and stopped intermittent fasting (my daily goal is 300g (I know way overdoing it but is usually falls short at around 225-250) of protein submitted by

I absolutely love when towns/cities do these kind of things in hopes to improve overall community health and fitness! I wish more neighborhoods did this with our tax money. submitted by /u/SlingerFit to r/WorkoutRoutines [link] [comments]

Hoping to inspire you all with what's possible with a full commitment to body weight exercise: https://imgur.com/a/ckpjCdu This Wednesday marked eight years that I've done at least 250 pushups every day—2,922 consecutive days! Over this time I've put on significant mass and stayed incredibly lean, all without having to go to the gym. I've averaged 366 per day over my streak for a total of over 1 million and counting since I last took a day off. I've also done at least 250 air squats every day for 1,683 consecutive days (this December will be five years!) and this year I've upped my daily count to 500. Here's a pic of the results I've been getting from 500 squats: https://imgur.com/a/vJgCM5G Pullups used to be a big part of my routine as well—I did thousands of them back in the earlier years of my pushup streak—but I haven't done them consistently in several years as my current apartment doesn't have a suitable doorframe. And while my pushups keep my core tight, I also sprinkle in 250 situps here and there (with greater frequency in the summer). Beyond the consistency, the key is pushing yourself hard on each set. If you push to failure (or close to it), the results can be as hypertrophic as heavy lifting, all with the added benefit of increasing muscular definition. Obviously it's impossible to go that hard every single time, but it's important to at least try—especially on days where you're not feeling it, and your inner voice is telling you mid-set that you've done enough. The exercise in mental toughness to push past that point and do a couple more reps is almost more valuable than the physical benefits. I also vary my approach every day: alternating between flat and decline position with my feet at different levels (from a few inches elevated, all the way up to putting them on my kitchen counter to target my shoulders. Here's video of that from the day I surpassed 1 million pushups!) and between wide and narrow hand positioning. Feel free to ask me any questions! Addendum 1: Since so many people are asking me about my back (pic from last month), I feel compelled to disclose that I do (very) occasionally do pull-downs at the gym to make up for my lack of a home pullup bar. But I built this physique 90%+ on body weight exercises—in fact, I didn't go to a gym once between 2016 and 2022, and only go once in a while now because my company covers my cost of membership. When I do go—usually just 3 or 4 times a month—it's typically only to do abs using their decline benches and sometimes to do the aforementioned pulldowns, or some occasional heavy leg lifting, because it's fun to do. But I haven't done any upper body lifting at all since the spring. Addendum 2: For those asking how long it took to start seeing results, here are two pics from the mid-2000s to illustrate the progress I saw when I first got serious about transforming my body with pushups (doing a lot and pushing to failure almost daily, but long before I committed to any kind of streak): https://imgur.com/a/9Zo6l9T Pic 1: Before pushups Pic 2: Maybe 3-4 weeks after first getting serious with pushups It's not much, but the gains became apparent really quickly for me—especially in my arms and shoulders. Start small, find what works for you, and if you want results, then commit to it. But you have to really want it. To quote a character from a John Irving book: You have to get obsessed and stay obsessed! Addendum 3: I wanted to clarify a change I made to Addendum 1, in which I originally hyperbolically stated that my physique was 100% from body weight exercises. I changed it to 90%+ to reflect the contributions of my occasional gym workouts since 2022. But I'll stress that these really have been minimal—maybe a little bit more size in my deltoids, but not much more. Here's a pic of me from early 2021, when I hadn't been to a gym in five years and was only doing pushups and pullups, and recently started my streak of daily squats: https://imgur.com/a/yMnzwKU Regardless of the percent, body weight is the foundation of my exercise philosophy, and my commitment to it has completely transformed my body. And if you're serious about it, it can transform yours as well. I appreciate all your comments, and I'll do my best to get back to your questions around my work today! submitted by /u/martin_dc16gte to r/bodyweightfitness [link] [comments]

As I mentioned earlier, I have a full-time job and including commute time it takes 8.30 am to 8 pm roughly. The only time I can hit the gym is right after work as I don't have any other free time. My workouts last for 1.5 hours due to all the rests and fatigue and I feel incredibly sleepy and sluggish. I also feel sleep deprived at night. My body feels tired and kinda alert at the same time. If you can relate. So, even if I am in bed, I cannot fall asleep until it's 4/5 am, and then I gotta wake up at 7 am again. What do I do to fix this schedule and feel more energized during workout? Really need advices on it. I tried drinking Black Coffee today but caffeine makes me more sleepy, doesn't work on me. :( submitted by /u/Great-Conflict8861 to r/xxfitness [link] [comments]

I work in the beauty industry and go to the gym after I’m off of work. I have to wear a full face of makeup to work due to my profession. I have very sensitive skin and my face washes are prescription. I can not put any other skincare on my face. I can only use it 2x a day or I get dry skin and a rash, it’s very harsh. I’m new to working out, I’m still embarrassed to be at the gym anyways because of body dysmorphia. I feel like I look like an idiot going in with full eyeliner/eyelashes etc. and although people say that other people don’t look at you at the gym, we all know that isn’t true. I’ve been going 5x a week but I’m really embarrassed and thinking of just going on weekends when I don’t work but I want to go more than that. Do people actually care or is it in my head? I don’t like record myself or anything, I wear my wedding ring, I keep my head down as much as possible and I do my workouts to the best of my ability. Please help me get over this so I don’t stop going. Added photo of my weight loss journey for context as to why I’m so embarrassed/ what kind of makeup I wear. (Disclaimer I got a WLS in the past to become fertile, not all natural.) since this has photos I’m tagging progress just to be safe. submitted by /u/Mysterious-Variety28 to r/GYM [link] [comments]

Came across this from another source and decided it was worth revisiting a classic BORU. Flairing this as a repost since that's its primary designation, but its also an external post. This was first posted to BORU here by u/Strider_A and then updated by u/ParadoxicalState to BORU here. I've decided to keep the title of the original letter on AAM because it might help find it on searches in the future. I am NOT OP. Original post on AskAManager trigger warnings: medical trauma, body shaming, hostile workplace HR won’t do anything about a coworker who’s angry about my weight loss - FEBRUARY 8, 2023 I just came back to work after a month-long emergency medical leave. The tl:dr is that after a decade of medical gaslighting, a new doctor ordered an emergency MRI during a routine visit and discovered a mass in my abdomen. I was rushed into surgery within 24 hours. I ended up having an 18-pound benign tumor pressing on my vital organs and I was about a week away from multiple organ failure. I’m lucky to be alive and time will tell if I have any lasting organ damage but right now everything is fine. Mentally I’m struggling with a few things but the only outwardly noticeable impact is that I’ve gone from a size 20 to a size 8. Nobody on my medical team anticipated a change this drastic but I’m healthy and lucky. I was expecting to get a lot of questions from my coworkers because curiosity exists. I had a basic “emergency surgery but I’m fine now” answer that almost everyone accepted but one coworker who I hardly speak to, Aubrey. On my first day back to work, Aubrey came up to me and said, “I wish you had come to me to lose the weight instead of resorting to such drastic measures. You’re going to gain it all back, you know. I’ll be waiting.” I was aware of Aubrey’s reputation, but since we never work together I didn’t think it would be an issue. She’s one of those people who think they’re a fitness expert and calls herself a “health coach” (nothing to do with the company we work for). She has a reputation for giving out unsolicited and incorrect “health advice” and is always commenting on people’s food choices. I was speechless when she asked why I “opted to get butchered instead of putting in the hard work to lose the weight.” There’s nothing wrong with someone choosing surgical weight loss options, but that’s not what happened to me and I really resented her aggressive attitude/spreading rumors. During my second week back, she came by my office at the end of the day in athletic gear offering to go with me if I was “too afraid to go to the gym alone.” At the time I wasn’t even cleared to lift my kid, do laundry, or climb a flight of stairs, let alone go to the gym with this crackpot. I don’t remember what I said to her, but she left saying I’d gain the weight back because I’m lazy. The next day Aubrey ranted angrily about me in a meeting I wasn’t in (missed it for a follow-up, ironically). I don’t know everything that was said, but the gist was that if I can’t dedicate myself to weight loss, I obviously can’t see my work obligations through. HR called for a red flag mediation. At our company, mediation can go against your bonus opportunities for the year. I have no idea why I’m in mediation when she’s the one being an asshat. At the mediation, Aubrey stated that she was triggered by my “new body” and I should have “thought of other people’s feelings and warned” her before my surgery. I hardly had time to warn my husband and get my kid out of daycare. I don’t owe Aubrey anything. I have empathy that she’s obviously struggling, but that does not excuse her behavior. HR said that while they can’t ask me to explain my medical history, it might clear the air if I told her what kind of surgery I had and why. I said I wasn’t obligated to share my medical information with anyone and that Aubrey having bad coping skills doesn’t entitle her to a coworker’s personal health information. Their response was kind of “well, then we can’t stop her from bullying you.” After Thanksgiving, my doctor helped me put in ADA accommodation paperwork so I could work from home. I was having some mild complications from surgery but also to avoid Aubrey. This company hates remote work so they’re REALLY not happy. Aubrey still emails me workout videos and diet plans and when I forward them to HR their response is, “Noted. Do you know when you’re coming back to the office?” I’ve been thinking about escalating this to corporate with an employment lawyer. Is that overkill? I’m still in a sensitive place after my surgery and I have no energy for this, especially since Aubrey is fixated on weight loss which was the primary way doctors gaslit me for years. I’ve been with this company for five years and I’m just exhausted and disappointed in how they’re handling this and I want it over yesterday. UPDATE 2 - APRIL 17, 2023 All I have to say for this update is hold on to your bananapants. I saw a lot of comments asking where management was in all this, so I’ll address that first. My boss, “George,” was getting ready to retire while this was going on. George is roughly my grandfather’s age, so this entire situation bewildered both him and his replacement, who he was training at the time. Both of them met with Aubrey’s boss, because believe me I was documenting everything she did from the jump, and they all assured me that Aubrey would be dealt with. None of them recommended the red flag mediation, that was HR’s idea. I was given details of the meeting where Aubrey ranted about me and it was horrible, but apparently Aubrey was asked to leave by her own boss while several other employees told her to stop, so managerially and in the office in general, people were trying to rein her in from many different angles. HR is where the ball dropped and dropped hard. This company just has a poor HR structure and bad entry to mid-level HR. When Aubrey’s boss referred her to HR regarding her negative behavior, HR took it upon themselves to consider it a mediation situation (which, remember, at our company can go against your bonus for the year) despite communication from George, his replacement, and Aubrey’s boss saying I wasn’t in the wrong. When George found out about this, he spoke to the HR generalists’ manager, who said that my “absence probably caused a lot of strain and extra work for Aubrey” when Aubrey’s not even credentialed to do what I do. Management made a point to tell me how baffled and upset they were with HR’s handling of the situation every time something came up. My company mentor was also a huge support during this time until she decided to take another job elsewhere. When my doctor extended my ADA work-from-home accommodation a second time, HR responded by telling me my attendance was a “concern.” I emailed their boss’s boss, the HR director, and asked for clarification. He said I hadn’t come in to the office so of course my attendance was a problem, I reiterated I had medical documentation stating that if WFH wasn’t available then they could refer to the FMLA documentation my medical team also sent. He replied that medical documentation, including both FMLA and ADA reasonable accommodations, “doesn’t hold much weight” with the company. That’s when I got a lawyer. Aubrey as a problem kind of drifted to the background when HR started their “medical documentation doesn’t matter” campaign. On my lawyer’s recommendation, I contacted the HR executive team, which is where this whole cursed situation came to light. (And I did check with my lawyer about emailing this update and they laughed and said I couldn’t leave people hanging after all that.) I called the chief HR officer (which for my company is going over like five people’s heads, but I did it with George’s and my new boss’s blessings), who is the head of HR, and asked why my attendance was an issue when I had reasonable ADA documentation. She had no idea what I was talking about so I filled her in on all of it — including the mediation meeting and Aubrey’s harassment and the HR director (her direct report) saying medical documentation didn’t hold any weight with the company. She was speechless and asked to meet with me and my lawyer as soon as possible. My lawyer hardly had to do anything during the meeting because the CHRO was horrified at everything I told her. I’ve never actually seen steam come out of someone’s ears, but if it was physically possible it would have happened here. My lawyer didn’t need to say a word but just nodded and smiled when the CHRO offered an extended paid medical leave so I could handle my recovery and said Aubrey constantly sending me fitness plans would be “dealt with swiftly.” I didn’t hear anything out of Aubrey for a long time but I did hear through some gossip channels that the HR staff involved in the red flag meeting/threatening to write me up were let go. Aubrey wasn’t fired because they believed she was misled by HR, so I understand that part even if I don’t agree with it, but she was on a tight PIP for a while. Then she showed up at my house. Now we move from bananapants to full-on banana ensemble. I’m still on leave and out of the blue, Aubrey showed up at my door on a weekend with two other women in tow and the commenters guessed it: she’s in very deep with an MLM (or maybe a cult, I can’t be sure at this point). Aubrey came over to “demonstrate” some workout techniques and give me some diet “supplement” samples and discuss a “career opportunity” because she was worried about my “physical and professional health.” She didn’t make it past my mother-in-law, who has been a godsend right now. My mother-in-law made it clear where Aubrey could stick her demonstration and they left in a hurry. I notified my lawyer and the CHRO and suffice it to say, Aubrey is now a full-time “wellness coach.” I’m happy I went with my gut and got a lawyer because the company has changed so drastically over the last year with the toxic HR department encouraging behavior like Aubrey’s and spreading false information about medical leave and time off, the company is almost unrecognizable. Also with my boss and mentor both gone, I don’t know if I’m going to go back once I’m medically cleared. The company is also undergoing a restructuring right now and my department may end up distributed between other parts of the company or even other parts of the state. I have been looking at jobs and doing some resume drafting for a full-time remote position since it feels like it might be a better fit. But many thanks to the comment section and all the support! FINAL UPDATE - JUNE 12, 2023 I got an offer from a local company that’s going fully remote with administration and management meeting up once a month. The salary was right, it’s 90% remote, it’s a good fit, so I’m happy with it. My role is HR adjacent as head of payroll. I report to the COO and was hired by the CEO and COO. I walk in to our first admin meeting and who is sitting across from me but the HR Director who told me medical documentation doesn’t matter and orchestrated my red-flag meeting, let’s call him “Bob.” Bob is the interim HR director for this company. Bob looked very uncomfortable when he saw me. We went through some employee files, including several who are on maternity leave and two who were injured on a job site. Bob got quieter as we began reviewing medical documentation and approving paid leave. I smiled and looked him in the eye every time I asked, “And does Jill have her medical documentation? Great! Medical documentation holds a lot of weight. That’s important stuff to have.” He looked like he wanted to melt into his seat. At one point he tried to argue against someone using their PTO to provide end of life care for a parent when they had ample PTO. I smiled and said, “You’re right, our employee support fund should cover half this time. It’s a shame for them to have to lose all their PTO when they’re obviously going to need it to heal and grieve over the next few months. Why don’t you get me the paperwork for the support fund this afternoon? That’s so generous.” Everyone was happy and in agreement. He looked like he swallowed a lemon but everyone was like “OMG Bob how thoughtful.” He had to eat it so bad and got me the documentation an hour later. Bob can suck it. Bob is also only a contractor so he’ll be moving on soon anyway. Medically I’m doing better, and very happy to move on from where I was. Aubrey’s been full-on radio silence which is perfect for me. Thanks AAM team and commenters! submitted by /u/boringhistoryfan to r/BestofRedditorUpdates [link] [comments]

I (37F) go to the same gym 4x a week and usually don't talk to anyone outside of asking if they're using equipment or for a spotter. I see the regulars and there is mutual respect but little or no conversation, and that's how I like it. Outside of the gym I am extroverted and will strike up a conversation with anyone and everyone, but the gym for me is about focusing and getting the work done. I used to go to another gym and became gym acquaintances with a guy there because he would always chat me up, and we talked about work and he had asked me to do some consulting work for him. Things were all fine until one evening, I guess he was feeling lonely and decided to text me asking to hang out, saying "I know you have a partner, but I really miss you and like your company". I promptly ghosted him and started going to another gym. Now I've been at the new gym for just over a year. About 6 months ago an older guy (60s) started chatting me up while on the treadmills, talking about how at his previous gym everybody was social and here they aren't, etc. So we started having brief conversations, again about workouts and careers and the like. I thought maybe here's a person who values my perspective and who I am as a person. Then last week he starts asking if I've gotten leaner, making comments about my figure which quickly devolved to "I can say this because we're both married, your legs and body type are REALLY sexy." I was caught off guard, and completed my workout in full rage mode. I've since debated calling him out and telling him it was creepy, to fully ignoring him, to switching gyms again. Ultimately I decided it was safest for me to just pretend I didn't care and it didn't happen and go about my life. So I saw him again and just chatted about Thanksgiving, but I just wish he would go away because now his presence makes me think about how I may be sexualized by him and others in what is supposed to be my safe and happy space. It makes me want to scream and cry. How do people think it's ok to clearly hit on or sexually objectify other people at the gym? Dudes know I go here for mental and physical well being and they have the audacity to make unwarranted requests and comments on my body. Am I overreacting? How do other women deal with this? For now I've decided to be as boring as possible and not talk to anyone else outside of my usual. submitted by /u/VariegatedWings to r/AmIOverreacting [link] [comments]

I used to be a fat and lazy guy and some day I decided that I need to change my life, started paying much more attention to what I am putting into my mouth. Just by changing my diet habits I was able to lose around 20kgs, my body has changed but unfortunately lots of problems from my previous self remained. Because I wasn't training at all during weight loss I became a skinny-fat person, I had a body with no visible muscles and lots of excess skin, I did not have much strength, and because of sitting office job I have been suffering from chronic back pain. Believe me the thing have changed drastically for me when I started doing a weight trainings.I started with little fitness knowledge but I did not want to pay a ton for a personal trainer because I wasn't sure if I am gonna stay motivated. Luckily during lockdowns lots of fitness trainers started working online and currently there are tons of resources on YouTube that helped me to get started and guided me step by step in my transformation journey. I also did not want to go to gym, for me the the most important factor was that I was simply ashamed of myself. I felt that all those well-built guys are gonna stare at me and make jokes, so I decided that I will exercise at home at least 3 times a week. At first I started with just weight of my body doing stuff like squats, lunges, push-ups, negative pull-ups. This set me on right track for success so I bought my first piece of equipment which was a 6kg kettlebell. I did couple of full body workouts found online and damn it was a blast, lactic acid all over my body. After some time I felt that 6kg is became to light for me so I increased the load and started training with 12kg. In order to add a bit of a variety I bought two resistance loop bands and incorporated those into my trainings. Couple of days ago I switched from 12kg kettlebell to 16kg in order to maintain progressive overload. Since I started doing the weight trainings I lost over 5% of body fat and developed muscles.Composition of my body has changed, I am now much more active and stretched, my body is no longer giving me as much movement issues as it used to. I strengthen my core, my posture looks way better as I do not slouch that much anymore, also my back pains ceased to exist. Apart from obvious health benefits body transformation gave me significant boost of self-esteem, I know that I look just a bit better but I feel million times better. This also positively affects my work and personal life because I am much more confident in myself. So based on my personal experience I am giving you the best Life Pro Tip I can - start doing weight training, maybe it is gonna change your life the same way it changed mine. ​ Edit: Many of you replied about the gym mocking, the problem is rather imaginary and such guys are minority. The problem is that as na obese person with low self esteem you just subconsciously feel that you don't belong here. It is like being on suit party dressed in shorts and dirty t-shirt :D ​ Edit 2: I have added a comment with recommended YouTube channels that worked the best for me. submitted by /u/macmaci1 to r/LifeProTips [link] [comments]

I am NOT OP. Original post by deleted in r/tifu Mostly concluded   TIFU by talking to a cute girl at the gym from June 2021 First off, I have social anxiety. It's especially bad when talking to girls, 1000x worse when I find them attractive. I recently got into extremely good shape. Not only have I noticed I get treated extremely differently I've noticed girls actually take notice to me sometimes. While finishing my run on the treadmill I started to warm down and finish my run with a small walk. Inevitably at one point I looked over and made eye contact with a cute girl two machine down, being naturally nervous I smiled and looked away straight after. A moment passed and she cleaned her machine off and stood on the treadmill next to me gesturing at my ear buds. I took them off and she proceeded to ask my what kind of headphones they were. Everything went quickly down hill from here. After about 30 seconds of small talk I could feel my anxiety setting into every part of my body. It took about another 30 seconds before I could no longer walk and talk at the same time. My body decided the walking part was the issue here, not me awkwardly trying to form coherent sentences that didn't make me sound like a clueless idiot who has never had a social interaction before. Not even a moment later I effortlessly glided off the treadmill landing on the ground behind me now looking at this girl glancing down at me like I had 7 heads. "I'm sorry if I'm bothering you I just..." Before she finished her sentence I said "I don't know how to do this" and quickly walked off without looking back. Treadmill still going. Favorite water bottle left behind. I spent a good 20 minutes in my car trying to process what had happened. The only conclusion I settled on was that I need to swap gym ASAP. TLDR; cute girl started conversation with me while walking on treadmill. Anxiety took over. Let treadmill push me off it and proceeded to make an ass off myself before full blown power walking out of the gym. Left the treadmill running and my favorite water bottle behind. Came to conclusion I need to switch gyms. Edit: wow, so I didn't expect people to be so kind and encouraging in the comments. I sorta posted it for the laughs and have gotten an overwhelming amount of kind words and great advice. Thank you for that. I have opted to go to the gym Saturday during my usual time. I've seen her before on weekends so maybe my luck will play out. Sadly when I called my water bottle wasn't at the treadmill I left it on or returned to the desk. Thank you again everyone. Edit 2: for everyone asking I will without a doubt update this post if I see her tomorrow or Saturday (Sunday is my day off) if I don't see her this weekend I will still update it when I do see her. Of the past 3 days I was there I've seen her all 3 so odds are I'll run into her this weekend. The handful of people that personally messaged me sharing your stories and kind words, it means more than you can imagine. Thanks again. Edit 3: welllllllll today was a miss. Didn't run into her and my water bottle is still no where to be found. To everyone saying she is holding on to it, I sure frigging hope so. To those seemingly annoyed I was "hitting on a girl at the gym" she approached me with a casual conversation, all I did was smile at her. I'm confused as to what post your read, because it clearly wasn't mine? To all of you that continue to provide me laughs and genuine kindness, thank you. I will update again tomorrow and likely create a new post when I do eventually (hopefully) run into her. To those here because they want to see what happened to my water bottle, I appreciate your support as well LOL.   UPDATE New post for those who care. THE WATER BOTTLE HAS BEEN CONFIRMED SAFE. I went to the gym today and ran into her again. Ironically enough didn't even know she was there till I went to the back and pulled out my yoga mat to start stretching. She was already back there getting ready to leave (atleast it looked like) By some miracle I was able to apply some of the breathing techniques so many kind people shared with me and was able to not only have a smooth conversation, I not once felt my anxiety set in till the conversation had actually ended. So thank you again for all of you kind reddit peeps. She has my water bottle, she didn't have it with her but she says it's at her apartment (she forgot to put it back in her car after washing it she said). I out right told her sorry about the other day letting her know the mix of my nervousness and post workout exhaustion had my mind completely fried. She apologized again for interrupting my workout and said she should have waited till I left the gym to try and say anything to me on our way out. We chatted for a good 10 minutes, mainly small talk about our workout routines, stuff we do outside the gym and a slight bit about our work lives. The conversation went smooth as butter for what I normally dish out. She gave me her phone number so I could reach out to set up a day to meet her at the gym next week to get my water bottle back. I texted her a solid hour(ish) ago and we've just been chatting ever since. We're going to the local farmers market tomorrow to hang out and get some food. SHE IS GOING TO BRING MY WATER BOTTLE WITH HER!! Needless to say, reddit came through. Thank you people. I truly am grateful for your kind words that helped me face anxieties I've dealt with for a few years now. Strangers on the internet aren't all bad and you kind people have been proof of that. To clear a few things up off the rip; she offered me her phone number. I didn't go out of my way to "pick up" this girl at the gym. I didn't go back there anticipating to make a friend or get a date. My goal was to apologize and retrieve my water bottle as respectfully as possible. I've made a friend. That's all I know right now. That's enough for me. TLDR; Made a complete ass of myself at the gym infront of a cute girl, left my water bottle behind and my dignity, decided to confront my insecurities and mistake and turned out making a friend and finding my water bottle to be safe and sound in the process. submitted by /u/bestupdator to r/BestofRedditorUpdates [link] [comments]

I am NOT OP. Original post by u/bubbztea in r/AmItheButtface trigger warnings: body shame mood spoilers: satisfying   *AITB for telling a woman to mind her own business after she asked me to cover up my back acne at the gym? Serious * - January 10, 2023 I'm a 21F. Every Tuesday, I have a really busy schedule. My first class goes from 9am-11am, my second class goes from 3pm-5pm and my only tutorial for the day goes from 7-8pm, so I have a lot of free time in between lectures. I'll often go to the campus gym and do a full body workout. I do my workout (weights, the machines, etc.) and I decided to go walk the track that's upstairs in the building. I should point out here that I have bad back acne. It's kind of gross looking, but it usually doesn't stop me from not wearing my jacket unless I get cold and wearing my sports bra in the gym. I was doing the track when this older, early 50s woman passed by me and shot me this dirty look. I figured she had a good look at my back and I just shrugged it off. I got defensive and shot back a look that said "I know I have back acne." After a bit, we ended up meeting up at the same spot where she first stared at me and she said something along the lines of: "Honey, you should cover that up." Despitely immediately knowing what she was talking about, I asked her what she wanted me to cover up exactly. "Your back zits." I firstly went into a rant at her about how acne technically should be aired out instead out in a sweaty area, if I put my sweater on, it'll make me more zits. I then ripped into her about why the fuck she was judging me on keeping my sweater off and that my acne was none of her business. I said it pretty audibly and some runners started looking at us. She scoffed and said that millennials (I'm not even a millennial???) are so sensitive these days and that she was just trying to help me. AITB? I feel like maybe I went off on her too much. I don't remember exactly what I said, but I said something along the lines of; "First of all, acne shouldn't be trapped in a sweaty area, it'll just produce more of it. Secondly, why are you telling me how to dress at the gym? My acne is none of your business and isn't bothering you."   AITB for telling a woman to mind her own business after she asked me to cover up my back acne UPDATE!!!! - January 18, 2023 UPDATE: HOLY SHIT, I HAVE THE MOTHER OF ALL UPDATES FOR YOU!!!! I came into the gym this morning and as I was walking into the change room, this little Indian lady looked up probably to acknowledge the person coming in, looked me up and down and said "Come here, sweetheart, come here!", wagging her finger at me. I walked over to her and she told me that she saw the whole thing yesterday and was PISSED. She firstly went into a rant about how body acne is nothing to be ashamed of and how I should continue to work out with it out in the open because it didn't bother her. I'll admit, I felt really awkward, but I thanked her. She then turned around and showed me HER back. She had tons of zits on her back and said that she would cover them up, but she never cared too much about people's opinions of them. But that wasn't all! Apparently yesterday she was in the change room and saw the Karen come in. She asked the woman to come here RIGHT NOW and yelled at her at the top of her lungs in front of the whole change room about how dare she bodyshame someone like that and how would she feel if she went off on her. Apparently she made the Karen cry too. She mentioned that she didn't report her to the front desk at all. She said "They wouldn't have punished her at all. They come across hundreds of people. What would they do about one woman they'd probably never see? I had to punish her." EDIT: I'm going to elaborate what happened with the Karen. Basically after I left, the Indian lady went to the changeroom and the Karen came in. The Indian lady, full of rage, wagged her finger like she did with me and told her to COME HERE RIGHT NOW. The Karen looked at her funny and then walked over to her. The Indian lady tore into her about how dare you disrespect a young lady like that. At first, the Karen refused to admit she did anything. She kept saying she had no idea what the lady was talking about, but the Indian lady called bullshit and told her that she mocked a girl's body. The lady got loud and she got nasty. The Karen didn't know what to say! She was exposed! And get this! The whole changeroom fucking JOINED IN! Old women and young college girls were losing their god damn mind on this bitch and she started crying due to the embarassment!   Reminder - I am not the original poster. submitted by /u/karenmcgrane to r/BestofRedditorUpdates [link] [comments]

I used to be an avid gymgoer and went 5x a week to lift weights. I did some BWF along the side too, mostly pull ups and dips at the park. When the pandemic hit a year ago, I had to stop going to the gym since they all closed and switched to BWF full time. At first it sucked because I was basically only limited to pull ups, push ups, and dips and it got boring pretty fast. However, I got a set of rings during the summer (hanging it up on my doorway pull up bar) and it has been a complete game-changer. Since I WFH, nowadays I'm able to get a solid workout in throughout my day which saves a ton of time. I usually do sets throughout the day, and oftentimes when there's a lull during work I can get a good workout in. Ring workouts are fun but I lowkey prefer weights SLIGHTLY more... eventually when I get a house I definitely want to have a home gym setup. But what tips the scales for me is the amount of time I save every day. In the past I had to dedicate an extra hour per day to the gym (luckily I used to live next to mine), but nowadays since my workouts are spread out through my working every day I basically get that extra hour back. The main benefit of BWF for me over weights is the amount of "functional" strength I get. I do grappling and tricking as well and I feel like the heightened amount of body awareness and core strength from BWF has definitely spilled into grappling/tricking performance. Also, rings has definitely been healthier for my joints (esp shoulders) compared to weights... I used to always have really sore rotator cuffs after lifting but nowadays even after hard BWF sessions I rarely ever have shoulder pain anymore. Just wondering if anyone else here has had a similar experience switching over to BWF full time. My exercises for anyone who's curious: Push - Ring dips/RTO dips Ring pushups Pseudo-planche pushups Pull - Regular pullups OAC isometric holds (still working on a full OAC) Rows 360 degree pulls + back levers submitted by /u/randomnessthoughts to r/bodyweightfitness [link] [comments]

This coronavirus pandemic is unprecedented. I have heard from so many of my fans that you are anxious and scared. Almost everything happening around the world right now is out of our control. Almost everything. Instead of worrying about the things we can’t change, let’s focus on the things we do control. First, and most importantly, we can control how responsible we are right now. We can slow down the spread of the virus by staying at home as much as possible. I know that isn’t easy, but right now it’s our responsibility. Most of us will be fine if we get the virus. This is a time not to think about yourself, but to think about the people you could be infecting. Be a part of the solution, and stay home every chance you can. That means no bars, no restaurants, no gatherings, and you’ll all be shocked to hear this from me, but no gyms. Even without a gym, we can also control our physical fitness during this pandemic. Body weight, or freehand, training is the oldest method in the world. Gladiators and Vikings didn’t have gymnasiums. I started my own fitness journey with chin-ups on a tree branch by a lake in Austria. My father would encourage my brother and I to train by following the footsteps of a boxing hero of ours, László Papp, who chopped wood when he was preparing for a fight (this was a great trick to get us to do our chores). And once, when I found myself in New York to promote fitness, but ironically I couldn’t find a gym, I still found a way to train. I ran up the steps of the Park Lane Hotel where I was staying, all 46 stories, and by the end I was completely schvitzy and my legs got an incredible pump. You don’t need a gym to be fit. I’ve written a program for all of you. You can do it every other day and it will cover all of your muscle groups. The system is simple. If an exercise says 50 reps, you are doing 50 reps however you can. You can do 10 sets of 5 reps, 5 sets of 10 reps, 2 sets of 25 reps. It doesn’t matter. All that matters is that you finish 50 reps with perfect form. Once you complete the reps of one exercise, move on to the next exercise. A note on form: if you cheat at an exercise, you are only cheating yourself. Don’t let your ego do the movements for you. You might want to show off to me or your friends and do 50 push-ups in one set, but if you can’t do them with perfect form, I’ll be more impressed by 5 sets of 10 perfect push-ups. I have given repetition guidelines for beginners who don’t train very often and for more advanced trainers. But if you have actually never worked out, spend your first few workouts just getting used to the movements. I don’t want you to force yourself through 25 rows or knee-bends and then be unable to do the workout again in two days because you are too sore. And adjust the exercises for yourself - if a push-up is too much, instead of putting your hands on the floor, put them on a counter to make the movement a little easier. If a dip between chairs is too much, use your feet on the floor to take some of the weight off of your upper body. Don’t feel bad about working your way up to the full workout - we all start somewhere. You aren’t adding weight like you would be in the gym, but you can still track your progress. If you could do 5 perfect push-ups today, do 6 in your next workout. Track the number of sets it takes you each time to hit your total reps, and watch as the number of sets goes down over time. Here is your workout: Pushups Beginner: 25 Reps Advanced: 50 Reps Dips between chairs Beginner: 20 Reps Advanced: 50 Reps Row between chairs Beginner: 30 Reps Advanced: 50 Reps Sit-ups Beginner: 30 Reps Advanced: 100 Reps Bent-leg raises Beginner: 25 Reps Advanced: 50 Reps Bent-over twists Beginner: 25 Reps Advanced: 50 Reps Knee bends (squats) Beginner: 25 Reps Advanced: 50-70 Reps Calf raises Beginner: 25 Reps Advanced: 50 Reps Chin-ups Beginner: 10 Reps Advanced: 30 Reps Here are demonstrations of each exercise: https://imgur.com/gallery/yYmEOnO?s=sms We’ll get through this together, and hopefully, we’ll all emerge in a few weeks fitter than ever. Let’s do this. Edit: please don’t use your money to give me awards! My after-school program is providing meals to their families, give them the money instead. www.afterschoolallstars.org submitted by /u/GovSchwarzenegger to u/GovSchwarzenegger [link] [comments]

I’m 5’1 and don’t usually mind being short besides when I’m standing behind a tall person at a concert with no view and an increased risk of getting elbowed in the face. At home when I can’t reach things I have a handy dandy step stool to help. Honestly I forget I’m this short most of the time and it isn’t a big deal. It had been a while since I’d done a full upper body day at the gym but I want a nice back and to be able to do a pull up on my own so I focused on upper body today. It was going well until I kept running into small problems with different machines where my height hindered me from getting the best workout from that machine. A lot of machines I had to really get on my tippy toes to reach between each set or my feet wouldn’t reach the ground and they just kind of hung so I was unstable. This is with them all adjusted to the best possible setting for my size. (I find this problem mostly with upper body focused machines and maybe the standing calf machine but I just use the leg press or smith for that so it’s not a big deal.) I know they have to be able to fit most adult people and my end of the height stick is not as popular and very tall people have their own set of problems (but this one is about being small.) My arms were already pretty tired but I decided to use the cable pull down machine. I sat down but I already knew changing the bar (the one attached was really long) on the cable was going to give me problems because it always does. I tried it standing up but couldn’t because I couldn’t reach it. So I stood up on the tiny bench and tried to take it off the clip but it was heavy and my arms were tired and standing up there was definitely unsafe. I sat back down feeling a little embarrassed and defeated that I couldn’t do it on my own but I knew I had to ask someone for help. I waited a bit to build up the courage to bother someone and ask for help. There’s a guy that works there that I’ve made friends with and wouldn’t hesitate to help me but he wasn’t around in that moment so I had to ask someone else. I don’t really like talking to people at the gym, or guys working out there and I’m shy. I already felt embarrassed about trying to change it myself and not being able to and stopping but knew I couldn’t just leave. Everyone was in the middle of a set so I waited for anyone close to me to be resting and just asked. I asked a guy if he could help me take off the bar and then put another one on. His face almost looked like it was a strange request but he helped me and I said thanks and then proceeded to struggle successfully with the end of my workout. I felt embarrassed that I couldn’t do it myself but I’m glad I found the courage to ask a stranger for help. I was very annoyed that many machines are not short people friendly but glad that I didn’t give up. Any other shorties that have experienced similar frustrations at the gym? Or introverts getting small wins with building up the courage to ask for help at the gym? I’m thinking of getting spice girl shoes to wear to the gym on upper body days now. *Edit: Thank you to all who have shared similar experiences at the gym. It seems the lat pull down is one of the biggest offenders as people several inches taller still can't comfortably reach. The leg press you have to unlock by pushing it seems to come in second place. Luckily my gym has two leg presses that don't require that and work for me. Hearing your short struggles makes me feel like I'm not alone in this even when I'm working out alone (which is most of the time). Thank you to the taller individuals that have offered to help, we appreciate you! This particular time I didn't have many options of people to ask as it was 5pm on a Saturday with only a few people in the weight area. The guy I asked wasn't mean or anything, we just only exchanged a few words. Many people have given the advice to use a step or something similar to reach more comfortably. I'm going to look for some at my gym, I'm going in a bit. Also I know I need to get more comfortable with free weights. I've used them a couple of times but the last time I used them there was a creepy man that took pictures of me bent over (story in post history) that has since been kicked out but I guess I still feel a bit vulnerable and exposed because the benches are in front where everyone can see you. I'm going to work on getting more comfortable and confident there and caring less (but still being aware of creepers). Also, I'm aware being an introvert doesn't have to mean being shy but thank you to those that pointed it out and corrected me. I'm an introvert and have social anxiety, it just goes hand in hand for me. I'll work on asking for help more, as most people are happy to help (when not in the middle of a set of course!) I know I feel great when I'm able to help someone. I hope fellow shorties got something out of this post too! *Edit2: I went to the gym (for leg day) today and I spoke to the manager I’m friends with there. He’s always super nice to me and I shared my short girl frustrations with him and asked if there were any steps or blocks I could use. They gym apparently doesn’t have any of those but I asked him if we could request equipment and he said he’s going to bring it up at the next manager meeting. I know other people would benefit from that equipment at the gym, he even said he would also, so I feel like I did a good thing to help out my fellow gym goers (especially us little ones) at my location. Hopefully we can get them soon! submitted by /u/azanzii to r/xxfitness [link] [comments]