Just wanna say hi to everyone in this group. Anyone who likes to go to the gym? we can share some tips?

[edinnash90]

[Jabberjaw]

Assuming fat loss is the goal and putting on some muscle aswell.

Put most simply

1. Walk 10,000+ steps daily everyday. On workout days 5000-6000 is acceptable

2. Use your steps to determine how much calories you burn, eat at a deficit of 400-1000. The leaner you are the closer to 400 you should be eating, the more weight you have to lose the closer to 1000.

If you can't see all of your abs you can get away with eating at 1000 calorie deficit or more.

3. Keep your protein constant every day. 0.82*bodyweight if lean, 0.72*bodyweight if you have more to lose. I'm nearing 185lb now and I'll be eating 150g all the way. Minimum 135g

4. Push yourself in the gym. Form and tempo are most important. Not the weight or reps. If you use good form and tempo, keeping those constant... the reps and weight will increase consistently without hitting plateaus often, without injuries, and you'll see better results than someone who doesn't focus on form and tempo because they're chasing numbers

You're not lifting weights to be the best at lifting weights. You're lifting weights to change your body and get stronger.

5. Take Daily Progress photos at the same time every day with the same light. When you are at home walk around without a shirt all day long. Get good sleep and relax. Breathe.

Pictures give you the most honest feedback and are not tempted by how you feel. When you're in a good mood you tend to feel like you look better, when you're in a bad mood you tend to feel like you look worse than you actually do. When you take a photo with honest feedback that won't be tinted by your emotion

It also allows you to visually see the changes in your body every single day, because when you look in the mirror everyday it looks basically the same to you. But when you looking at photos of yourself you can actually see the changes much sooner and much more date today and if you hadn't taken the photo

This allows you to see that your program is actually working for you and be motivating. It also gives you feedback of where you want to change a little bit more and how to adjust your program accordingly to get what you're looking for. You're visualizing how you want to look basically all the while being motivated

Walking around shirtless at home allows you to feel how comfortable you are in your body. If you're not comfortable in your body now you will feel more and more comfortable in your own skin as you remain shirtless, and you will also be more motivated to change because of how you feel when walking around shirtless

Having all of this in mind makes it easier for you to breathe rest and relax, because you know it's all working for you day to day when you get that constant feedback

[SeekingVirginWife]

I want to remind everyone that this content is for informational purposes only. Do not use for purposes of medical treatment.

[Anonymous]

Hi! I do hit the gym 3-4x a week, been really slacking on making sure I eat enough though… any tips on how to get enough protein so that I don’t lose my gains? I don’t drink whey or vegan protein shakes, for some reason they all break me out

[Sour-rose]

I'm thinking about getting a membership at a gym. Tired of going to hotels for a few days and the workout room is too small, feels too old, no tv, no towels, etc

[Iron_Man]

Howdy i’m not currently exercising at this time because of COVID-19 issues but I will be going back to the gym soon at LA fitness

[GatewayRealm]

You Might be a Rapist or use My Advice To do bad Shit.
So no I’m good not going tell you anything.

[Guy13]

No thank you…

[In_Trance]

Im good