Glute Workout Women

... sight of four lithe young women peeling out of their sports... begun warming up for their workout, and once Steve had managed... a few minutes into the workout they were breathing hard, their... the rivalry, and today the glute apparatus became the focal point. ...

I'm 19f 5'2 125lbs I’ve recently put together a workout routine for slight neck hump, hip dips, belly fat, good posture and lean body. I’m still kinda new to this, I do used to workout, but it was not structured. I’d appreciate some feedback on whether this routine looks good, or if I should add/exclude anything. Daily posture Chin tucks – 2×12 Shoulder rolls & 2×15 Band pull-downs – 2×12 Lower body Squats – 2×12 Glute bridges – 2×15 Side leg raises – 2×12 each Upper body Dumbbell rows – 2×12 Reverse fly – 2×12 Incline push-ups – 2×8 Core Plank – 2×20–30 sec Leg raises – 2×10 Cardio 5 min submitted by /u/Tricky_cielito00 to r/workout [link] [comments]

submitted by /u/murshid_akram to r/TheFitnessPhantom [link] [comments]

I'm a man but my female friend wanna join the gym and I don't have much idea what the ideal gym routine would look like for a girl whose goal is an hourglass physique(tight waist, bigger glutes, and overall feminine shape) The goal isn't to look overly muscular or develop wide shoulders. Also ideally not reducing breast size too much while leaning out. She's a lil chubby as for her current body shape. So I’m curious about a few things: What body parts should women prioritize in training to achieve that shape? Does training chest reduce breast size? What would a good weekly split look like for this goal? Thanks submitted by /u/holynutella to r/Fitness_India [link] [comments]

submitted by /u/murshid_akram to r/TheFitnessPhantom [link] [comments]

New to working out, looking for a good glute routine to get a round, toned butt. Preferably like 4-5 different exercises, I hate long workouts. Should I use pre-workout, creatine, and protein drinks? submitted by /u/saasee1031 to r/beginnerfitness [link] [comments]

Lifting The best women’s workout shorts for lifting have to be squat proof. For last-minute workout changes, you want your shorts to provide you the best coverage whether you’re chest pressing or back squatting. Flattering contour details and bum scrunches are a bonus for a boost of confidence, here are our top picks: Lift Seamless - thick, squat proof and glute sculpting, making them ideal for heavy leg day sessions. The waistband is high, and lightly compressive ensuring it stays put as you hinge and push through your deadlifts and squats while the seamless design adds extra comfort where you need it, making them a superb pair of workout shorts for lifting. Adapt Seamless - Compressive, thick, squat proof and seamless. These women’s gym shorts stay in place with a stay-put hem that doesn’t restrict your blood flow, and the short 5” inseam allows you to move through your hinges and lunges without the restriction of extra material. Running When it comes to running shorts, a few things always come to mind - pockets for storing your essentials, sweat-wicking fabrics, designs that reduce chafing, and reflective details for staying safe and seen. Here are our top picks that meet the criteria: Running 2-in-1 Shorts - A shorter, looser style of short, ideal if you’re running in a warmer climate or just prefer the silhouette and fit. Say goodbye to chafing with these double-layered shorts designed with - a breathable outer layer to keep you cool and an inner layer that stays snug for maximum thigh-to-thigh comfort. Oh and did we mention, the logo is reflective of a little helping hand staying seen during those late-night runs. Training Loose Shorts - Sitting at a teeny 2.5-inch inseam, these are the perfect short shorts for running, with curved side-split detail for even more freedom of movement. And if you were wondering if a loose pair of workout shorts will stay put, you’ll be pleased to know the Gymshark logo waistband features an internal silicone grip to keep your shorts in place. Hybrid Hybrid shorts need to do it all - from the rig to the rower, they need to be durable enough for whatever your workout throws at them. So they also need to be comfortable enough for each activity, and we’ve got just the pair of shorts for you: Vital Seamless Shorts - Our best-selling women’s shorts for a reason, Vital Seamless are available in 5” and 7” inch options for your coverage preference and offer unmatched versatility. They’re a great all-rounder, with sweat-wicking and stay-put technology that makes them perfect for switching between cardio, weights and mobility work. Energise Seamless Shorts - There are a lot of moves that go into your hybrid training, and you need fits that can keep up. Enter Energised: the stretchy, stay-put, sweat-wicking collection that’s built for every move, and every moment. Yoga + Pilates You may have found that your compressive shorts don’t really work for studio classes. Yoga and pilates require something a little softer, less snug, and super stretchy. Your workout shorts need to be able to move with you with no distractions, no waistbands rolling down, and nothing too tight. Here’s our top picks: Whitney Shorts - Your favourite lifestyle leggings are back–and this time, as shorts. The Whitney Shorts are soft, secure, and completely non-restrictive, allowing for a distraction-free experience, especially during floor-based moves. The high, wide waistband prevents the shorts from rolling down during downward dogs, planks, or roll-ups, while the 6-inch length means these shorts won’t roll up or shift during flows or mat work. Flow Shorts - Whether you’re off to a morning flow class or doing a Sunday reset, Flow’s comfortable fabrics and sleek designs are all you’ll wanna be wearing. With shaped seams at front of waistband and glutes for subtle contouring, you’ll feel free on the mat with a little sculpt. submitted by /u/gymshark to u/gymshark [link] [comments]

Resistance bands are often called the "portable gym," and for good reason. For women looking to tone up and build strength without the bulk of heavy iron, these bands offer a unique form of resistance that stays "on" throughout the entire movement. Unlike dumbbells, which can rely on momentum, bands provide a constant tension that challenges your muscles in both directions, making them incredibly effective for sculpting the glutes, arms, and core. Top 5 Sculpting Exercises Banded Glute Kickbacks: Place a small loop band around your ankles and kick one leg back. This is one of the most effective ways to isolate the glutes and tighten the posterior chain. Banded Lateral Walks: With a loop band just above your knees, take small steps to the side. This targets the "side glutes" (glute medius), which is essential for hip stability and a rounded silhouette. Banded Rows: Sit on the floor with your legs extended, loop the band around your feet, and pull back. This is a fantastic "posture fixer" that strengthens the upper back and shoulders. Bicep Curls: Stand on the center of a long band and curl the handles toward your shoulders. The constant tension creates a deep burn in the arms that dumbbells can't match. Banded Clamshells: Lying on your side with a loop band above your knees, open and close your legs like a book. This is a favorite for hip health and toning the outer thighs. ❔❔ Do you prefer the feel of traditional weights or the "elastic" burn you get from resistance bands? https://preview.redd.it/4vyyyxsb0ajg1.jpg?width=1920&format=pjpg&auto=webp&s=e36c9e7b6608bd90f402014d49cf12d18ba42633 submitted by /u/bettermetips to u/bettermetips [link] [comments]

For women, a well-rounded schedule isn't just about "toning"; it’s about improving bone density, boosting metabolism, and building functional strength that carries over into everyday life. By following a strategic split, you can challenge your body while still ensuring you have enough recovery time to see real progress. The 5-Day "Balance & Power" Strategy The most effective way to organize your week is to alternate focus areas. This prevents overtraining and keeps your workouts exciting: Monday: Lower Body Strength. Focus on the "big" muscles like glutes and quads. This is when your energy is usually highest. Tuesday: Upper Body & Core. Work on shoulder definition and back strength, which helps improve posture and overall stability. Wednesday: Cardiovascular Conditioning. Use this day to get your heart rate up. Whether it’s a brisk walk, a jog, or a cycling session, focus on endurance. Thursday: Glute & Hamstring Focus. A second lower-body day specifically targeting the posterior chain, which is vital for pelvic health and lower back support. Friday: Full-Body Circuit. End the week with a mix of movements to burn calories and ensure every muscle group has been engaged. ❔❔ What is your favorite "power song" that helps you push through a tough set of squats? https://preview.redd.it/wfsh14k114jg1.jpg?width=1920&format=pjpg&auto=webp&s=09a292e12ebec0e207351d034ea0f8e4bebc0115 submitted by /u/bettermetips to u/bettermetips [link] [comments]

submitted by /u/murshid_akram to r/TheFitnessPhantom [link] [comments]

Hello, I'm new to going to the gym and I want to create a routine of working out consistently 5 times a week. However, I am struggling to find what type of routine I should try. For some context, I am 18F, 5 feet and 118 pounds and I would like to focus on losing weight to slim down my waist, arms and build glute and leg muscles but I'm just not sure where to start. Does anyone have any advice on a routine that I could try out? Most recently I've just been doing cardio and not a lot of exercises with weights besides squats because I'm not confident in what would actually work. I'd truly appreciate any help at all!!! submitted by /u/Clean-Ad4001 to r/WorkoutRoutines [link] [comments]

submitted by /u/jissy_real to r/coolguides [link] [comments]

Full-body workouts are one of the most effective ways for women to build strength, improve body composition, burn fat, and boost energy — all within a simple, balanced training structure. Unlike routines that isolate one muscle group per day, full-body sessions target every major area in one workout, making them time-efficient and easy to fit into busy schedules. 💪 What a Full-Body Plan Looks Like ✔ With Weights (Gym Version) Squat Variation (goblet or barbell) Bench Press or dumbbell press Row Movement (dumbbell row or lat pulldown) Deadlift Variation Core Holds like planks This kind of structure targets strength, stability, and hypertrophy effectively when done with progressive overload. ✔ At-Home Bodyweight Version Bodyweight Squats Push-ups (or knee incline) Inverted Rows (or band rows) Glute Bridges Alternating Reverse Lunges You can perform this at home with no equipment and still hit all major muscle groups. ❔❔ Do you prefer gym workouts or bodyweight at-home sessions? https://preview.redd.it/hv6clnprrk9g1.png?width=1920&format=png&auto=webp&s=2c6156c15b3e9b0d0a64d3e52528307e4c30a6a0 submitted by /u/bettermetips to u/bettermetips [link] [comments]

26 F. I have been weight training for ten months now. Tbh, I used to hate lower body workouts and I hadn't paid much attention to it and being consistent with it. Now that I see some changes here and there in my body (which mostly include more defined biceps and shoulders along with weightloss) I am motivated to concentrate my lower body especially my glutes. I really hate how my butts look like. They don't even have a shape and both look very different from each other too.I find it is so ugly and I am insecure about it. Now I am trying to do lower body two times a week but still I am very lazy when I think of working out especially squats. I do most of my workouts in the machines (leg press, leg curl/extension, hip abduction etc) Now my question is, is machine workout actually effective? Is it okay if I continue to do it or should I switch to squats and such? Also how many months would it take to build a good booty? Should I include more cardio to burn fat (idk if fat is the real problem here)? Should I restrict my diet a little more ( I am maintaining a calorie deficit but only 5 days a week)? This is my split Day 1 : Barbell hip thrust + Bulgarian Split Squats + RDL + Hip Abduction Day 2 : Leg Press + leg extension + calf raise Thanks in Advance for all the tips. submitted by /u/TelevisionNo9065 to r/TwoXIndia [link] [comments]

My boyfriend and I have been having some pretty severe trust issues, for context we’re both 24. Over the course of our relationship we’ve both had some slip ups. Last year, he tried kissing one of his girl friends while black out drunk—he apologized profusely, told me he’s an alcoholic, and vowed never to drink again and he’s kept that promise so far. My boyfriend keeps a lot of friends some of which happen to be girls, they aren’t intentionally malicious but they have an incestual friend group where they’re perfectly fine passing each other around. My boyfriend and I are the only monogamous relationship within. I wasn’t friends with his friends prior to dating him. One of his loose friends, Sophie, was always getting invited to the gym by his roommate who was trying to hit. The three of them would work out together all semester long, my boyfriend complained that this girl has bad takes and wasn’t super enjoyable to be around. She ends up making them beaded friendship bracelets and hanging in their room like OnE oF tHe GuYs. There are zero boundaries, she’s changing in their room treating it like a hang out spot and sitting in there when no one is there (it was a dorm so the doors were always unlocked). Semester ends, I come back from college, my boyfriend and I start working out together, and she is never invited to the gym after. A month ago my boyfriend asked me if Sophie could join our gym session. I thought it was fine at the time but while driving over I had this awful nauseous feeling that I had to go get my man. Something about picturing him alone in the gym with another girl made me absolutely ill. She is gorgeous, thin, incredibly rich, exactly my boyfriend’s type, and she puts on this kind quirky demeanor with men but cannot hold conversations with women. While at the gym it was mostly them talking to each other, my boyfriend made an attempt to include me in the conversation but I didn’t know any of the people they were talking about so I didn’t really chime in. What really got me is that when we moved to go lift, they stood in front of me, side by side at the mirror, so my boyfriend could “correct her form”. At the end she had the nerve to ask him if they could workout every week on Mondays at this specific time, and he agreed???!?? Also it was clearly not an invitation for me to tag along, she wants 1 on 1 time with my boyfriend like he’s her personal trainer. After we left the gym I texted him “I don't mean to sound like a bitch but it would make me feel bad and uncomfortable if you continued going to the gym with Sophie alone routinely” he reassured me and said he’d find a way out of it. The next two Mondays roll around and he flakes on her with random excuses, I thought things were fine. A week ago he was scrolling through his text list and I saw a text under her name saying “Needed u for morale”. Instead of confronting my boyfriend about it I decided to snoop on his phone since he keeps telling me he has nothing to hide. I find out that he, in fact, did not “find a way out of it” but instead just hid the fact that he was going with her from me. I found out she had been texting him about her workouts on days they missed, texts are included above. After the most recent one, he went to the gym with her and then immediately came over to decorate my Christmas tree with my family, he had every opportunity to tell he in passing that he went to the gym with her and he didn’t. We spent the night together, had sex, hung out the next day, and still no mention of his gym rendezvous with Sophie. I confronted him about it yesterday and these were his reasons, please tell me if they are bullshit: - he enjoys helping people get acquainted to the gym, has done it with many guy friends - he interpreted my text wrong, he thought “routinely” meant that he just couldn’t go with her every week - he spent most of their time gymming together talking about me - he said he hadn’t gone with her in a month and thought it was okay to start going with her again now that my boundary expired - he didn’t mention it because it was “incredibly mundane” - sometimes he makes plans with his friends, like getting lunch between classes, and doesn’t tell me, so he didn’t feel the need to mention this to me (even after I told him it made me uncomfortable) Anyways I’m really torn up about this. I feel stupid for believing that he would care about my feelings and boundaries. I am so angry and confused. I don’t see why he would put his girl friend above his girlfriend but I don’t even feel justified in my anger because he keeps shutting me down. Anyways AIO submitted by /u/Significant_Hand3348 to r/AIO [link] [comments]

my go-to are, hip thrusts, rdls, and bulgarians submitted by /u/savv4xo to r/GymMotivation [link] [comments]

submitted by /u/krazawashkappp37 to r/leanbeefpatty [link] [comments]

I've recently started training at the gym a few weeks ago, and I want to create a glute-focused workout routine based on my glute shape, which is square. I've read that the best approach is to focus on unilateral exercises that especially target the gluteus minimus and preferably isolate it. Do you have any recommendations on this?I know that hip dips are mostly due to bone structure; however, I want to work on my gluteus minimus to create the illusion of a rounder butt. Important note: The people shown in the photos are not me; they were used as examples. submitted by /u/Fabulous-Track-3847 to r/WorkoutRoutines [link] [comments]

A little over two years ago I joined a gym for the first time in my adult life at age 37 and got a personal trainer for two days a week. My love for weight lifting and being in the gym has grown and grown over these two years. I still workout with a trainer two days a week and now do two days on my own as well. About a year ago I began to wonder if I’d ever want to compete in a bodybuilding competition. I have a couple of new friends who are bodybuilders and I’ve met a couple of others and I find it very intriguing and interesting. I want to hear all about what they eat, how often they eat, how often they train, all the details. I think it’s so impressive because of the sacrifice and dedication it takes. I was never an athlete growing up, always hated to sweat and just don’t have a competitive bone in my body. I’ve never felt good enough at anything to put myself out there in front of others, but part of me wants to do a competition, even just one, to show myself what more I’m capable of. I’m so happy and proud of how far I’ve come, but I keep wondering, what do I want to do next? A couple of hang ups I have are that I’m going to be turning 40 in two months, and I wonder if I’m a fool to think I can begin competing at this age. The other thing is I’m VERY reserved, and the thought of being on stage in a bikini doing all the movements worries me. If I competed I’d like to do wellness because I’d like to grow my glutes and legs even more. I’m curious if there are any women reading this who began competing at around 40 who might have any encouragement or advice for me. These photos are 2 years and 8 months apart. I started at 220 lbs and Im at 151 in the after photo. submitted by /u/Fairyfeet-37 to r/naturalbodybuilding [link] [comments]

First off, this may or may not work for you. Think critically and don't trust everything you read on the internet. Just because this is what works for me, does not mean it will work for you. I don't believe that this is THE cure for everyone, as I’m not an expert. It is probably different for different people. This is just based on my experience. But I have read over the years that other guys have seen improvements after strengthening their glutes. I may not reply to your comments as I am tired at the moment. Will see. Sorry. ------------------------------------ Right, so, it looks to me like strengthening the gluteus maximus helps. I have found this to be true in my case and yes I've seen improvements. First, you need to have a good understanding of the human body. The gluteus maximus is divided into superior portion and inferior portion. The superior portion is responsible for hip extension, external rotation, and abduction. The inferior portion is only responsible for hip extension. The gluteus medius is responsible for hip abduction, hip internal rotation (anterior fibres only) and hip external rotation (posterior fibres only). The gluteus minimus is responsible for hip abduction and hip internal rotation. In my experience, focusing solely on the gluteus maximus to improve pelvic floor symptoms is the most important. The gluteus medius, while extremely important for hip stability, is not as important. So, unless you have extremely weak and inactive glute medius muscles with poor hip stability, you can ignore this muscle for the meantime. Secondly, when it comes to starting a workout routine/strength training, you have to start off slow. For at least 2 weeks, you have to take baby steps to ease your body into the movements and get your muscles accustomed to the exercise and getting activated. Doing this may be frustrating as you may be tempted to start lifting heavy to improve your symptoms as fast as possible, but this is a one-way ticket to getting an injury; then, you'd have your pelvic floor symptoms plus an injury to deal with, and that's just a stupid state to be in. If you lift too heavy and your muscles aren't warmed-up to the exercise or used to them, then they won't activate enough placing excessive load on joints and tendons and ligaments. You MUST avoid this. Don't be stupid and rush. UNDERSTAND!? Yes? Ok, good. From my experience, when targeting a muscle, doing an exercise that involves squeezing the muscle hard, and another that involves strengthening the muscle in a stretched position is good. The one that squeezes the muscle is good for activation, while the stretchy one is good for a full range of motion strengthening, which is extremely important. However, while it is good to do both, it is important to first progress with the squeeze exercise first, AND THEN the stretchy exercise. Onto the gluteus maximus: I'm guessing your glutes are weak and inactive, like most modern human beings. So, it is time to reawaken them! First, you should perform the couch stretch to stretch the hip flexors, as this makes hip extension easier due to preventing something called reciprocal inhibition (read about it online!) Stretch at your level and avoid pain. Start with 1 minute on each leg, and maybe over time you can progress to 90 seconds, then 2 minutes. Don't force the stretch, just do what you can. Next, glute bridges. You wanna lift your hips, hold the top position for 3-5 seconds, and then go back down. 10 reps x 2 sets. Eventually build to 15 reps x 2 sets. This will warm-up your glute max. Next there are glute kickbacks. For this, buy resistance bands like this: https://www.amazon.fr/gp/aw/d/B07R95LZQW/?_encoding=UTF8&pd_rd_plhdr=t&aaxitk=c7a48b7cdf49afe7b9e443ca4a2c5bad&hsa_cr_id=6772649530802&qid=1735842510&sr=1-2-e0fa1fdd-d857-4087-adda-5bd576b25987&ref_=sbx_be_s_sparkle_mcd_asin_1_img&pd_rd_w=oX1yj&content-id=amzn1.sym.fcb06097-6196-4e78-932c-0f6f89d56105%3Aamzn1.sym.fcb06097-6196-4e78-932c-0f6f89d56105&pf_rd_p=fcb06097-6196-4e78-932c-0f6f89d56105&pf_rd_r=AF386APG2YXG9072JMQ3&pd_rd_wg=UoGym&pd_rd_r=ab084d4a-5dd3-4f69-902a-ac143e80a6f7 Yikes that's a long link (I apologise!). Basically, get a bunch of resistance bands of different difficulty levels. You're gonna do this exercise: https://www.youtube.com/watch?v=pdP0uJXvc44&pp=ygUeZ2x1dGUga2lja2JhY2sgcmVzaXN0YW5jZSBiYW5k This is a glute kickback exercise. First, start with just bodyweight and really squeeze the glutes. 10 reps x 3 sets and build to 15 reps x 3 sets. Once bodyweight is fine and you're used to the movement, add the band and work your way up the difficulty levels. After this exercise, do single-leg deadlifts WATCH ->(https://www.youtube.com/shorts/iRKxRm0zLgA) You can go lower than the guy in the video if you can, as long as you maintain proper form. Just do bodyweight (10 reps x 2 sets; build to 15 reps). Go down slowly, pause briefly at bottom, and then go back up slowly and with control. The more reps you do, the more you'll feel the glutes work and get tired (that's good!). So, the workout should look like this: Couch stretch Glute bridges [THIS IS THE pre-activation EXERCISE]. Glute kickbacks (progressing with bands) [THIS IS THE SQUEEZE EXERCISE]. Single-leg deadlifts [THIS IS THE STRETCH EXERCISE]. Maybe do this every day. Once you've completed the progression with the bands, go to the gym, and repeat the workout but instead of using the bands for the glute kickback, use the cable machine -> https://www.youtube.com/watch?v=dJa_Nf4zdik&pp=ygUPZ2x1dGUga2lja2JhY2tz Obviously once at the gym you can do this workout once every other day (every day would be wayyy too much and could cause an injury). Once you're getting more and more confident with your glute max activation, THEN you can start adding weight to single-leg deadlifts. You can also add gluteus medius exercises if you haven't done so already. Also, you can add glute bridges or hip thrusts WITH weight to the workout (but don't get rid of the bodyweight glute bridges in step 2 as they're an important activator exercise for the glute kickbacks). AND THEN, you can add bulgarian split squats (bodyweight first, and then weight). This will take you several months to work through (3-4 months perhaps). In that time, make sure to eat enough calories and protein without overdoing it and getting fat. Regarding the gluteus medius, here are some exercises: Hip abduction: https://www.youtube.com/shorts/gFG-LQFYNMU Make sure that your feet are pointing in front of you! And that the working leg goes a little backwards while abducting, but not too much. Otherwise you risk targeting your TFL and IT band which can result in IT band pain. Hip hikes Lateral band walks (https://www.youtube.com/shorts/tqJDHQ7fOgU) Obviously the exercises involving the band should involve following a progression (easiest to hardest). Here are more gluteus medius exercises for your curiosity: https://www.youtube.com/watch?v=_3f-hhLfISQ&t=378s&pp=ygUYZ2x1dGV1cyBtZWRpdXMgZXhlcmNpc2Vz Good luck, stay safe, don't be anxious, and don't forget to exercise the rest of your body! Much love and don't give up this fight. submitted by /u/Dr_CDinosaur to r/PelvicFloor [link] [comments]

I don't know if this kind of post is allowed here but I'm sorry if it isn't. I don't know what other subreddit would be better. This person's progress is 5 years! But is this kind of progress realistic in under a year? For women who store fat in their ass and generally lower body, their glute progress tends to be massively noticeable, whereas women like me, store fat in their abdomen. I'm curious to know if I still have a chance to have this kind of transition even with my fat distrobution. This is not a promotion but I've shared my physique before, and would like to know how I can find out if I'll be able to grow my glutes. submitted by /u/BothConsideration535 to r/TheGirlSurvivalGuide [link] [comments]

Last year I started going to the gym and I love it, working out is now my favorite hobby. I look better, I feel healthier, I’m more confident in my body, it’s just been an improving factor. My girlfriend doesn’t like working out, she’s come along with me to the gym and she doesn’t like it. I don’t push it on he, but I would be happy to be able to share this hobby with her and improve ourselves together. Not to mention exercise is also an aphrodisiac, so I would love for her and I to do work out more together. I follow a lot of fitness influencers on instagram, twitter, and TikTok, and some of them happen to be female. The majority are male, however a not small portion are women. I don’t follow for a sexual reason, I just think any muscular physique is interesting and it introduces me to more workouts that I will sometimes incorporate into my routine. My girlfriend and I were in bed yesterday morning and I was scrolling through TikTok with her. On my FYP, there was a fitness influencer who was showing off her leg routine. I scrolled passed it and in about 5 minutes 4 more female influencers showing off their bodies showed up and it was pretty much all asses. My girlfriend said that it’s crazy how good their bodies look and that much she would love to be built like them. I thought this comment from her was a hint that maybe she would want to try out some stuff at the gym. So I said that if she wanted a body like that, she could start working out and that doing a lot of glute and leg exercises could give her the results she wants. I suggested that we could find her a trainer of if she wants it could just be us. I genuinely got excited to share this part of my life with her, but she was not into it. In fact she was mad at me for suggesting she go to the gym. So mad that she got out of bed got went into our living room for the rest of the morning. When I asked her what I did wrong she just said that I made her feel bad about her body, she then went back to her place when we were supposed to spend the day together after we both got off of work. I feel confused. I really don’t see what I was doing wrong and I feel like she kinda flew off the handle for no reason. AITA? submitted by /u/YakubianDoctor to r/AmItheAsshole [link] [comments]

July 2021 edit: updated guide with now 70 pages total 3rd edit October Update: Planned upcoming notes currently in the works: compilation of seminars on Dr. Mike Israetel, and notes for Combat Sports and Conditioning Reposted link Here is my summary to meet Rule 2 of r/Fitness: TL;DR/Top Ten Changes I've Personally Made From These Lessons: There's a million bits of info in these notes, but here's some ten takeaways I was able to implement over the course of two months. Carbs: Carbs are not the enemy, but need to be heavily regulated and based on individual performance, digestive health, and body-fat. Ethnic background is a huge factor. That being said, Charles states "you need to earn your carbs," while Stan is more lenient, but still recommends you keep them low if you're not an elite athlete. If you do choose to eat carbs, white rice is the best carb as it doesn't cause inflammation or digestive issues like potatoes and brown rice can. Sleep: The greatest anabolic, absolutely necessary. The elite performers sleep 10-12 hours a day, including long naps during the day. Important to muscle growth, fat loss, and hormone regulation. I dim the lights 2 hours before bed, do my best to not check my phone, tv, or any electronic screen to improve sleep quality. Programming: I've split my workouts with 72-hours between muscle groups. Using a variety of exercises helps overall performance by choosing accessory work that addresses weaknesses. "Exercise rotation and having a big exercise library prevents injury while allowing constant key movements." Only 4 main heavy days, with the other days as options for accessory or cardio. Food choice: Grass-fed meat research isn't proven yet, and doesn't justify the price. Eat quality cuts of beef, bison, and wild game. "Otherwise, the best diet is the one you stick to." Just eliminated processed foods and snacks, and choose vegetables and fruits that the body will digest easily (FodMap). Bought a sous-vide to prepare the Costco Steak, and a rice maker for the white rice. On it for two months and am seeing great results. Personally, I've added lots of berries, avocadoes, baby carrots, nuts, coconut oil, chia seeds to my daily diet. I also add kimchi and guacamole to some meals in order to keep the steak from being too routine. Also drinking 3oz of OJ multiple times a day. Warm-Up: Stretching is apparently a waste of time, and cardio before your lift will cause you to be insulin resistant, preventing fat loss. Either do potentiation exercises, or follow this advice: "brain should know the range of motion, and weights should get heavier." Regarding potentiation: find where the weakest links are in the main lift, then pick a moderately light weight, and choose exercises that affect different muscle groups involved in the main lift. For example, the squat might be upper back (a), lower back (b), then hamstrings (c). Doesn't need to be heavy, just consistently volume with minimal rest. 4x25 with no rest: a, b,c, repeat 4 times total. Then rest 3-5 minutes, then you're ready attack the main lift (be if your heavy max or speed work). Matt noticed clients were getting stronger, and form was getting better over time. Matt started off light, but now can do 4x25's of 100lb dumbells on chest warmups. Work your way up. Walking: Not just for old people: Ten minute walk, after you eat a meal. Improves digestion, decreases DOMS, helps with insulin sensitivity. "Blood is the life force, brings in all the nutrients." Brisk walks with elevated heart outperforms leisure 10k step-walks in fat, heart, cardio benefits. Recommended is 3 ten-minute walks a day. Can replace all steady-state cardio with walks and HIIT. Recommended them to the women in competition and strongmen like the Mountain, both of whom saw fantastic results. Cardio: Implemented rucks over distance running, along with adding swimming, cycling, and farmers carries. Long slow-distance work inhibits muscle growth and fat-loss. That said, some cardio is required, hence the HIIT, farmers walks, etc as they are recommended. Still learning to program into the workout regimen. Build the Backside: If the muscle is behind you, chances are you need to build it stronger. The average person will have weak lower and upper back, hamstrings, glutes, calves, traps, rear delts, etc. Build those up by making them a priority in your accessory exercise selection. For example: Upperback not strong enough will change scapular position on bench press. Salt: Upped the intake of my salt. Iodized salt, stimulates thyroid, immune system, stimulates the liver. When you hit a wall, it's because you're low on sodium, not carbs. Guaranteed. Single biggest thing you can do to impact performance, stamina and endurance at the gym is iodized sodium. Post-workout drink: Body super-compensates after a workout, so you need immediate replenishment, especially for two-a-days. Fructose (Orange juice) for liver stimulation, dextrose (scoop off Amazon) for glycogen replenishment, sodium (600mg), 100mg of caffeine (accelerates all of that). No proteins or fats immediately as it slows absorption. submitted by /u/LawBobLawLoblaw to r/Fitness [link] [comments]