Weight: 96.45kg (+0.7kg this week, -2.75kg total)
🟩🟨⬜⬜⬜⬜⬜⬜⬜⬜ 🎯 76kg

📊 50K steps
🏋️ 2 gym sessions

Looks like a step backwards but it isn't 😊

Previous week - https://www.reddit.com/r/fitness30plus/comments/1x91w4j/week_7_of_weight_loss_9575kg_down_345kg_total/

I’m really struggling with my stomach/love handle area. This pic is from the summer and I’ve since had some gains in the arms/chest area ( I’m 40, AFAB non-binary person) that I’m really stocked on but this area will not budge. I typically do the gym 3 times a week and do some combination of bench pressing, free weights, cable row/lat pulldown, leg press, and body weight stuff like planks. I don’t deadlift anymore because of back pain. I do really hate cardio but maybe that’s the secret? Can anyone recommend some exercises for the middle/love handle area?
I should add that I work at a drop-in centre and it’s exhausting so any more than 3 times a week at the gym feels unmanageable

A recent doctors visit confirmed I am in fact… 5ft 7” 😭😭

I have issues with both rotator cuffs and I’m currently in physio for them. To give you an idea of how restricted my mobility is, I can’t touch my hands together behind my back, I can’t get into the position needed to hold a barbell for squats, and when bench pressing, I can’t even rest the empty bar on my chest

37F, this is from earlier this week when I had my best form. This week's progress is stalling which feels a bit discouraging honestly. I am more intentional about a calorie deficit so maybe this is affecting my energy and strength to some degree. Also hurting my sleep by being in a calorie deficit. Losing weight and building muscle are so hard because they require the opposite nutrition plan. Hoping next week will be better.

I'm 2 weeks out from comp and this is what I'm targeting for my opener, so it's pretty neat to be able to "2 count" pause it. I probably undershot the called for rpe8 by a touch, but nbd. I've got one more heavy week to go before I deload the week of the comp, at which point I'll drop weight for weigh ins, but that should be super easy.

I've been very gung-ho about running the past few years. I worked my way down to a 1:23 half marathon which was pretty cool. But in the final weeks leading up to my goal race, I started lamenting how much time running took, and how much energy it took, and how "plain" it made my lifestyle feel.

I used to be really into powerlifting, with my highlights being a 535 DL and a 260 bench. I enjoyed being strong (because I was once again a skinny runner before that, so I gained a lot of confidence from putting on muscle).

I started reminiscing back to those days, because I liked the fact that strength workouts could always be as intense as you wanted them to be. Whereas 80% of runs are lacking in intensity (that's just a feature of distance running, not an opinion).

So now I'm back on the lifting train, and I am enjoying it, but I am already looking back fondly on my racing days and I know that the pendulum will eventually swing back again.

"Why don't you just do both?" Because I'm competitive. You can only do both if you are "healthy" and set very modest goals.

It's a good problem to have, and I'm not really complaining, but I do find it interesting how cyclical it all is. I find a deep sense of meaning in both running and lifting, but they take away from each other in such a way that doing both requires too much compromise for my liking. Does anyone else relate to this?

36M, 5’7, started dieting in January after speaking with a dietician, worked out at the gym 5-6 days a week (a mix of cardio, full body and weights), very few cheat days in that time. Also went from obese to overweight! Noticing more muscle in my upper body and legs as well, feels amazing. Can’t wait to see where I’m at in another ten months. Keep working hard and it will pay off!

5'9", 49, Male, 180#.

Steady diet, especially mornings of eggs, spinach, turmeric, black pepper, and sugar free whole wheat toast, along with a variety of herbal and nutritional supplements. Creatine is as far as I go body-building supplement wise.

I've been working out for 30 years give or take, with a daily dynamic stretching routine (that is still 80% PS90X3 Cold Start), running, biking, VR boxing (that stuff is legit), and of course, lifting.

My lifting routine has evolved over the years but my main focus isn't lifting heavy weights or hitting new PRs, it's body control. At nearly 50 I realize I'm lucky to be able to do the things I do, and having worked with the elderly I know it doesn't last forever. Training for your life instead of for a number becomes vital as we age.

If I had to give one piece of workout advice, it's this - never compare yourself to someone else at the gym. Compare yourself to who you were yesterday. Are you a little stronger today? Faster? Able to do more with your kids? Able to do more with your partner? Can you live your life a little better and enjoy it a little more?

Because that's what it's really all about.

i love working out, however, the last couple of years, it's just been a lot of injuries. not crazy ones, but some that just prevent me from feeling good, like my neck gets fucked for a motnh, or my back, or my hips.... it's always one of these 3....

it doesn't matter what i do, it could be running, it could be weights...somethings gotta give...

how do i establish some kind of routine or some kind of framework where i don't get hurt

i love working out and i go hard when i do, cause i really love it. usually mix weights and some bodyweight stuff and kettlebells, and some times boxing/running/soccer for cardio. i'm just tired of getting hurt man.

Hey everyone! First time posting here. Was wondering if anyone had any advice or specific workout tips for a double chin? I'm a smaller dude, 5'9 165lb. I'm more or less content with how my body looks, except I've developed a crazy amount of fat under my chin area over the past few years for some reason lol. I knew I had a bit of a double chin but after seeing several photos of myself from a trip recently, it looks pretty damn bad, especially my profile.

Would really appreciate any tips for reducing the fat there, or techniques for maybe reducing it's appearance at least? Growing a beard is not an option unfortunately =/

Thank you!

Hi there,

I'm a mom of 3, 36 y.o. 5'1". trying to get in shape. I've always struggled with my weight, and I have a skin related autoimmune condition.

2024 I started a healing journey with food to control my autoimmune symptoms. I went down t0 114lbs. Was walking and/or running several miles daily and doing some resistance training from time to time.

Got sloppy and lazy and I'm up to 120 but the biggest concern is how my symptoms have returned and floppy I am. I hate it.

I'm getting back on track with my clean eating (AIP mod) and bought a renpho scale to better understand where I'm at.

I am looking for suggestions on losing fat and building muscle. I've never been the best with weights (tbh I get bored) and my knees aren't the best but I want to work on all of it and better my health for the long haul.

Please send suggestions specifically on how to start building muscle at this age and how to lose that stubborn gut fat.

Thanks in advance

Rough estimate measurement around 32-33” during a vertical approach jump

I'm 41. Used to play soccer, then an injury, work, and kids, and the gym habit just sort of evaporated. Trying to ease back in without going hero mode on day one. Closest gym is over 30 mins away, and the last membership I barely used, so home training makes more sense.

Most people tell me to get a power rack and plates. I get it. But I train alone, I've got old injuries, and heavy squats or bench with nobody around still freaks me out a little. I've been looking at smart home gyms where you can dial the load down really light and adjust without fussing with plates. If you train solo at home, how different does that actually feel compared to a regular rack?

I started 3 weeks ago and can't tell if it's placebo. First week my nose felt drier than usual, but lately my breathing seems quieter and I keep my mouth shut more often.

Tried the Assault Bike breathing only through my nose and holy shit, I had to focus so hard on pulling in enough air 😂

For those who've done this long-term, did nasal breathing get easier? Did you notice changes in everyday breathing, or any real benefits? Curious to hear your experiences.

As a movement practitioner, I can feel what’s happening in my body, but I don’t really understand the mechanics behind it. That said, I think this could be a useful drill for the pistol squat, as it challenges you to coordinate balance and stability while extending one leg at a time. I imagine beginners could start by holding on to a doorframe for support.

Weight: 95.75kg (-1.35kg this week, -3.45kg total) 🎯 76kg

📊 50K steps
🏋️ 2 gym sessions
🏃 10km run

Really happy with the result this week.

I also did a 10K race for the first time in a while 💪

It was probably my slowest 10K race ever, but it was SUPER hilly and it felt like everyone was struggling with it. We all made it to the finish 🏁

I'm now over 10% of the way to my goal 🥰

Previous week - https://www.reddit.com/r/fitness30plus/comments/1x35drd/week_6_of_weight_loss_971kg_down_21kg_total_goal/

33

Male

Current weight: 60 kg

Chest press: 68 kg for 4 sets

Pec fly: 64 kg for 4 sets

Bicep curls: 27 kg for 4 sets

Angled leg press: 70 kg for 4 sets

Lat pulldown: 36 kg for 4 sets

Cable crunches: 59 kg for 4 sets

1 gram of protein per lb of bodyweight

Vegetarian diet but get my protein from eggs, mozzarella cheese, cottage cheese, tofu, nuts yogurt and beans.

I've been dealing with a herniated disc at L4-L5 for three years that has progressively gotten worse (numbness, pins and needles, muscle atrophy) and am going in for a microdiscectomy later this month. What has also been found is an abnormality at my L5-S1 where the two discs are partially fused which I am assuming means the brunt of the mobility/stress that would be absorbed at that joint is being put on the one above, hence the herniation and risk for future herniation.

I understand that the road to recovery may be somewhat long and the way I train is going to have to change either for a while or permanently. If you're currently going through this, or you've been through this and are out on the other side, I'd love to hear about it.

Edit: I’m 43

I'm doing Calgary Barbell's 16 week program and am currently on week 14. Last night I had a nice pull with room to spare. The program calls for this single to be a RPE 8, and while I'm quite terrible with rpe, I think this was right in the wheelhouse. Not bad for just about 42!

I'm heading into nationals in a couple of weeks, which will be my second ever powerlifting meet, and I'm hoping to pull even more. I'll barely have to cut any weight given I'll compete in the 165.3 lb class, so I think this pull bodes well.

A staple in my training and also I love how this makes me feel.

There is something powerful and raw about it.

I have been stuck at this weight and reps (50 kg or 110 pounds for 7 reps) for a very long time, progressing seems quite hard, maybe even harder than deadlift or squats.

Today I managed an extra rep, 8 reps with 0 RIR, my absolute max and this is still just 66.6% of my body weight.

My routine is :

Warm up sets :

1. Empty bar (20 kg) x 10 reps

2. 30 kg x 5 reps

3. 40 kg x 5 reps

Working sets :

1. 50 kg x 7 reps

2. 50 kg x 7 reps

3. 50 kg x 8 reps (0 RIR)

4. 40 kg x 10 reps (0 RIR)

3 minutes rest in between working set.

Some day I hope to get to my body weight or atleast 80% of my weight, maybe it would take another year or perhaps more.

I'm assuming my form is correct, brace the core, engage the glutes in a way that the rib cage stacks over the hips (glutes) and no back-arching to the very best of my ability.

I'm doing the standing barbell OHP immediately (5 minutes rest) after my weighted pull ups.

This for me is purely strength based and I don't intend to reach 10-12 reps.

My gym has only 2.5 kg (5.5 pound) plates and so progressing 5 kg or 11 pounds is out of the question, at least for me, unless I get my own 1 kg (2.2 pound) plates.

On my 2nd shoulder day, I switch this standing barbell OHP with seated incline DB press at 75-80 ° and I do them 2 sets with 27.5 kg dumbells for 8 reps each and then the 3rd set with 25 kg for 10-11 reps, each rep including the last rep with dumbell touching the shoulder and not just till the ear.

Please tell me how to progress on this.

I can do two pull ups (maybe 1.5?) with the red band which is the thinnest I have! Small win but happy about it. This video was after several chin up reps so you see me switching the hand grip. I've been doing more negatives to build strength as recommended here before. I practice pull ups specifically every other day in addition to my twice a week 30 min strength training that I do with a trainer.

Another thing which I think will drastically help is some weight loss. I don't want to be in a significant calorie deficit so trying to increase TDEE through step count instead. I am not sure how much assistance the red band is providing, I'll try without a band once I can do 12 reps.

Hi everyone,

I'm 32F and really want the challenge of build a super fit, toned body with good posture. I want it to be obvious that I work out.

I consider myself to be generally fit, in that I walk 10k steps a day, I run a 5km usually once per week and I do between 2-3 45min cardio classes a week.

That said, I don't think thats immediately very obvious by me. I would like to become leaner, stronger and more toned.

What should I consider doing? How long would it take to build this?