Xymheia Member

If your aim is general fitness and strength I'd recommend to do compound lifts 2-3 times per week: e.g. deadlift, lat pull down/pull up, row, bench press/pushup and squat as well as cardio 2-3 times per week for a 20-30 minute session. If you get bored with ordinary steady state cardio try interval training (can be HIIT…

I know that type of puffy guy, he's likely on 'roids and uses bro technique. In my gym this type of guy grunts like there is no tomorrow and also drops the weights without reason. I usually ignore them, but sometimes groups of them hog the bench press and lat pull down which is annoying. Provided the equipment is half…

I don't know this particular gym, but I do train at a chain gym which is okay. However, where I live no one complains when you do compound lifts and the gym has a rubber-ish floor in the free weight area as well as 8 barbells (including two 10 kg ones, 1 bench and 1 incline bench) and a couple of bumper plates.* Ask if you…

Being a spoon your hips are higher up and you are more prone to carry a bit of fat there regardless of your weight. Reducing your fat percentage to around 20-22 % will help with love handles if you have those but it will not change the shape of your skeleton. If your fat percentage is 25-30 % right now, I would advise to…

Brown rice is wholegrain rice whereas white rice is not. White rice has had the bran and germ removed, which contains many nutrients. Black rice, red rice, gold rice, etc. are similar to brown rice but different varieties. Wild rice is a mix of rice species which I think is also similar to brown rice in nutritional…

3 times a day usually and 2 snacks if I'm busy or train in between meals. I don't leave out any type of food but do avoid highly processed foods whenever I can (frozen vegetables/fruit, wholegrain bread, yogurt, minced meat, etc. are all fine). Also, I personally don't like extremely low carb diets, because they're often…

If you're eating sandwiches for dinner and this is not normal for you, your body may be confused at the macros because it's adjusted to your normal schedule (e.g. too many carbs for that time of day). It regulates your metabolism according to your circadian rhythm and feeding routine. You should feel better when matching…

Couple of times a year or so, I'm a student so eating out/takeout is too expensive for my taste, so I cook from scratch 95 % of the time and sometimes buy a sandwich at uni if I'm busy with a group project.

I know your pain, shopping really gets frustrating sometimes. I'm an hourglass with high hips, so it's hit and miss on fit and low rise anything (= most of what's available where I live) is just awful on me.

No, for otherwise healthy people it's okay, I also eat more than the minimum amount. Keep weight training to improve your strength and add a bit of cardio for your heart and circulation as you're sedentary most of the time. If you're a beginner you may have some muscle gains, but as you advance it gets progressively harder…

Buttercream

Keep going to the gym and the trails, you're doing great. :) Nobody's judging you for working out to lose a few pounds, on the contrary, most people are decent and supportive or at least neutral if you chat with them. If you want to, perhaps you can find some support with fellow trailwalkers/runners in your area. Gym goers…

Talk to your parents, I'm serious, you can't live like that for long periods of time without getting nutrient deficiencies. You can survive on 1 meal per day just fine if nutrition is okay, but your energy level is probably not ideal and maybe your brain is a little foggy at times. Your productivity and well being likely…

I never had to deal with having to lose more weight than 5-10 lbs to get fit from mid BMI, but I think most people who maintain their weight ration their food on a certain level, some more consciously than others. It should probably get easier over time as you get used to portioning and your body adjusts to how much and…

Hi, welcome. :) A few notes to help you:* You don't need to eat 100 % healthy and severely restrict your diet. You can lose weight just fine while eating a brownie or lasagna every now and then, just make sure you stay within a slight deficit (that is just 100-200 kcal less than you need to eat to maintain your weight) and…

I think that's a normal feeling if you're anemic, from experience of family it improves over time with your treatment but it's gradual. Maybe a 20 minute lunchtime/afternoon nap can help you with energy management and perhaps you need more sleep than usual as your body is recovering. Also, I haven't heard of anyone doing…

FBI agent

Small orange

1) When you go right after lunchtime thinking it'd be quiet in the gym only to find a group of 4 gym goers hogging 1 of the only 2 lat pull down stacking machines, one of the two machines for rows and both middle back pull down machines for 20 minutes, continuously talking to each other and rotating as if it was a tea…

I agree that this is best discussed with your family physician. How much energy he needs depends on his activity level and shoots up when he's in a growth spurt. If he wants to be fit and healthy, you can start with finding sports that he'd like to do and prepare meals with fresh ingredients. Generally avoid highly…

I think weight ranges are skewed upwards a bit because many people here weight train and allow their body to build more muscle mass than average which increases their healthy weight slightly. 145.2 lbs is just a BMI of 22.6 which is about the middle of the BMI scale: it's neither very high nor very low. A BMI of 18.5 (118…

124 lbs is definitely possible for 5'7" women with a slim frame. Where I live, women's lightweight rowers max at 125.4 lbs and they're usually 5'7" to 5'8". It's also common for distance athletes. Whether it's healthy for you really depends on your size and shape: 130-145 may be healthier and easier to maintain. I just…

1200 is probably too little if you're on your feet all day (it's close to your BMR), and with an irregular, stressful schedule superimposed, it's particularly tough. Try reverse dieting (upping caloric intake with 100 kcal per day for a week and then another 100 extra per day for a week, etc, until you're at close to…

Good job. :) I wanted to note that an important aspect to weight loss is cultivating a healthy relationship with food which will help you for the rest of your life and not just during your weight loss now. Many people underestimate the importance of this and some try to lose weight by turning 180 degrees around at once…

Perhaps, is it possible to buy a non flavoured variety and add flavour to it yourself? This way you get to decide what goes into your shakes and they don't taste of artificial flavouring and sugar. Also, you can put a scoop of it into a homemade yogurt-fruit shake or smoothie and it's barely there. Protein powder will…

Blue diamond

It depends on your TDEE. I think 6 inches may be a tad difficult to bodyrecomp so you probably need to lose some weight overall (at 5 ft even 95 to 115 lbs would be fine). To do this I suggest to calculate your TDEE with a calculator and subtract 15-20 % from that, which is something like 200-350 kcal. This kind of deficit…

Police

Toning down without building muscle is not really possible and won't help you build the strength that is so beneficial in every aspect of life. You can do high rep, circuit and cardio style workouts, but any workout will increase muscle tone if your muscle tone is low right now. Also, people don't usually get unnatural…

Strength training helps keep your bones and muscles strong. Many people lose bone mass, muscle mass and consequently strength as they age and especially for women this leads to increased risk of falling and injuring themselves, poor posture and other problems. By doing strength training you can slow this down significantly…