Gym Junkies, Are you there?

[Anonymous]

I really wanna workout and do better for myself and my body. But I have no idea where to start or what to do what to eat. What reps are. Someone please help?

I don't want crazy muscles I just want my stomach flat and my ass phat ✨😌
Workouts, advice, tips, tricks. Everything.

[dynamicyandere]

Hey there. 💪


The most important thing to eat is protein.
* It will help prevent your metabolism from slowing.
* It will help prevent you from losing muscle when you’re cutting fat.
* It will help you build that nice ass you want.


How much protein should you be eating? What’s your GOAL weight? Try to eat close to that or more in your grams of protein per day.


Next, the best exercise for building a nice ass is squats. You can start with air squats, then move to weighted squats. As you get stronger, you can add more weight.


Doing between 5-15 repetitions would be a good range to stick within. Every series of repetitions is called a set. 3-5 sets of 5-15 repetitions would be good to stick to. Let’s call this Day-A.


For Day-B, you can focus on flattening your stomach. I’d say a great exercise to start with are planks. Hold a plank for as long as you can. That’s gonna be your set. Do this 3 times with a 3 minute rest in between.


You can alternate between Day-A and Day-B. If a nice ass and flat stomach is your goal, this could be a good foundation to build on.


As for getting too muscular, all you would need to do is stop increasing the exercise difficulty once you reach a good point. So, once you reach your ideal physique, write down your diet and exercise routine and so you can keep repeating the same sets and reps and diet plan to maintain your current results.


I hope that helps! Feel free to DM me if you have more questions. 🙂

[dynamicyandere]

Oh, yeah another thing about diet. To keep it simple, try to stick to unprocessed whole foods. Ideally, foods that one can hunt, gather, or farm. e. g. meat, fish, leafy greens, berries, nuts, sweet potatoes, etc.

If you can’t change your diet over night, you can gradually replace foods with healthier foods, bit by bit, item by item. An analogy is like gradually buying and wearing new outfits while phasing out old outfits/items.

The most important key to fitness is sustainability though. Remember that this is a lifestyle change, so for lasting results, it should be thought of a lifestyle change. Everything you do in terms of diet and exercise should be something you feel comfortable doing long term.

[exitseven]

Do compound exercises. Squats, front rows, military press, pull ups, dips. For abs do crunches.
Get in the habit of having a protein shake with whey protein. Eat fruits and vegetables, lean beef, chicken, fish and cut back on carbs and sugar.
Workout at least 3X a week four would be better.
A rep is a repetition which is doing an exercise one time. A set is a group of reps.
To built muscle you want to do 3 sets of 8 reps.
Do not overdo it especially at first. You must be realistic and give your body time to acclimate itself to this new activity.

[Spikey_uwu]

I don't know about the gym stuff but eat more fiber and walk places instead of drive (if they're nearby obv) and that should help with the tummy. It's probably just excess bloating but I don't know :/

[jahaims]

You can start with a well rounded diet. If you need to lose weight you have to be at a calorie deficit to do so. You cannot get all the nutrition you need from just eating so you will have to do research on that. Dr. Rohnda Patrick is a good resource for that. Only drink water or the occasional electrolyte drink if you are staying active. Cut all sugar and bread other than sugar from fruit. But you need to eat the fruit. Fruit juice is shit for you. You need the fruit body for your body to process the sugars correctly.

[Birdlegs]

Good luck if you want to make any major changes while working out from home I’m assuming you don’t have weights so that’ll be tough. Flat stomachs come from diet and being lean. A fat ass comes from lifting heavy weights. I would of course recommend going to a gym if you want to see some big changes first and foremost

[Anonymous]

I shouldn't even be giving any advice since i don't want it triggering any type of eating disorder if you have one but since you asked for the advice here it is. This is shit that the food industry and body building industry will NEVER divulge to the general public because they're afraid it will cost them $$$. Get rid of the diary products get rid of the diary foods 1. cheese 2. milk (maybe eggs ice cream yogart) any diary get rid of. 3. Soda and carbonated beverages 4. chocolate
that's the secret. get rid of that crap from your diet and you'll see the abs and the fat disappearing from your body.
take the food pyramid and flip it upside down (invert it). take all the foods at the top and put them at the bottom and all the foods at the bottom put at the top that's how you shred the fat
there's other methods which i do not recommend and won't say on here because they're fucking dangerous and stupid but the ones i've mentioned are the safest ways to get the abs you're looking for

[Opinion Owner]

as for the gym part itself reps are the number of times you do the same exercise in a set and typically you do 3-5 sets. the amount of reps are usually between 8-15 on average the highest 20. and you work out the muscles until you fatigue. you can do compound exercises compound movements and hitt training high intensity training but that's all bullshit it don't work just marketing crap. the basics are the benchpress butterfly press with the dumbbells the arm curls squats leg press and a few others which can be looked up online (i forgot the names but know how to do the exercises). stick to the basics and alternate the weight when you work out trick your body and have good form when working out

[TommyMountainFigure]

What is your current height and weight?

Sorry about the personal questions, but it helps knowing these things when designing a fitness regime. Age is also important, but it says up there 18-24.. I'll just assume you are within that age range.

[Asker]

I'm not sure I think my weight is 230. And 22 almost 23 also 5.6

[TommyMountainFigure]

Just doing some conversion to uK weight.. make sit easier for me to work out.. So we are looking at 16.5 stone ish and you're 5.6 22/3

Ok that is fairly straight forward. You should be looking to lose 3 lbs every 2 weeks IF you want to do this long term.. Because losing the weight slowly and steadily will help prevent you putting it back on.
The first week, you can expect to lose about 7 to 10 lbs though.. don't think oh this is easy because the first bit will fly off you..

Next couple of questions..

Do you like rice, pasta, chicken, eggs, fruit?

Are you on any heart medication?

[Vide_Noir]

A lot of the information you can find is on YouTube and a lot of diets are there too. Figure out your body shape and goals. Diet is the most important and progressive overload will help a lot too

[Honesttguy]

Start with hip thrusts its good workout for legs ass and lower back.

[Jouth]

Consistency.

You gotta go 3 times a week or sonwtbjng and not stop.

Get an app to track your workouts.

I use Strong Lifts 5x5.

Good luck and stay with it!!!

[PatriceONeal]

Do cardio. Avoid heavy lifting to avoid bulking up.

[Intothevoid666]

Wrong do not do this

[PatriceONeal]

@Intothevoid666 yes. Simply eating less and moving your body more will makw you lose weight. Lifting heavy weight increases muscle mass.

[Intothevoid666]

Yeah but u need to lift heavy weight a bit to get a fit body. U don’t want to overdo it tho. Ur gonna get thin by eating less not by doing more cardio realistically. The amount of cardio you’d need to do on a daily basis to get thinner is much higher than people think and it’s not like you won’t be more hungry afterwards anyways. Both the girls in the pick have lifted heavy weights before at least a bit and it’s not how heavy the weight is that builds muscle it’s the intensity that ur lifting it at. Some of the biggest dudes ever lift light weights. Most of the early strongmen used the light dumbbell system where they only lifted 10lb weights for most of their exercises.

[PatriceONeal]

@Intothevoid666 she's a girl. She's wanting to be a hulk. I was referring to her. I hate cardio lol. I do a lot of heavy lifting and body weight stuff but I'm chubby so I do need cardio. Running or gymnastics always make women look sexy but that's subjective to me I guess. I like lean and tone but not mma fighter.

[PatriceONeal]

*not wanting to be a hulk
I hate that you can't edit

[Nahid1707]

Yea as you say, eat healthy and clean that will help be a good start

[QuietRunner]

I'm here

flat abs are diet

fat ass is squats, lunges, deadlifts, and the biggest of all Hip thrusts

[athlete_7]

Watch this channel called athlean xx for women.

[Anonymous]

Hire a trainer at a gym.

[Asker]

I don't want a trainer or to go to the gym. I would like to do it out of my own place. Thanks.

[Opinion Owner]

Ok, then seek advice for what works at home.

[WhiteBoyChill]

Those girls look great! 😍