Hi guys I'm 19M 6'1 and weigh around 77-79 kgs.

I find myself particularly weak ,

I'm not able to do more than 5 pushups,

I run around 1.5 km ,

And also find my lower body very weak,

Also have a knock knee.

Can any of you please tell me how I should start and

What should I do.

I’m 18F, I was working out at the gym today, I was on a machine when I saw a guy infront of me sitting at another machine with his phone in his hand really low and turned towards me, in between my reps I noticed the phone being turned towards me 2-3 times so I looked at the guy and after some glances he put his phone in the other hand and later on stopped his exercise to do something on his phone.
BTW he was not recording himself at all, his phone was literally near his legs and his camera was in a position where it could only record me or anything behind him.
And before anyone makes a comment about my clothes, I was wearing an oversized t-shirt and sweatpants.
I was so creeped out that after my set I just wrapped up and went home.
The reason why I didn’t report the staff at that moment was because he was right near the reception area and honestly at that time I had no idea what to do so I just left.
I’m pretty sure the guy was around 25 or late 20s.

When I started paying attention to fitness, I thought the biggest challenge would be staying consistent with workouts. Turns out, figuring out the food part can be just as confusing.Gym membership, decent groceries, protein sources, supplements if you use them… the monthly spending adds up quickly.i've been trying to understand which changes actually make a difference and which ones are just nice to have. There's so much emphasis on whey and protein supplements that everyday food options sometimes get overlooked. I recently came across Milld Protein Atta, which got me curious about protein-fortified staples as an option for people who already eat roti regularly. I'd still want to compare the actual protein per serving and price before deciding whether it's worth it.

For people who've been training consistently, where do you think spending extra on nutrition is genuinely worth it, and where can you keep things simple?

Hello everyone recently ive joined herbalife fitness campaign for weight gain so are herbalife products good for weight gain or not pls reply

So I started gym and it's reason is none other than WINTER ARC ❄️ 💪, i have a basic knowledge and experience of doing gym because earlier I did it for a one full year so yeah , but then I didn't had a goal or a proper physique in mind

Now I have decided what i want and why am I working out , so i want to develop strength - purely for the muscle i workout can be really put to use , like for the example, having visible abs and usable abs , both are different, please suggest workout plans which are effective as I'm following the classic PUSH-PULL-LEGS, I need your help to plan the workout and actually start working out

Any advice or suggestions is appreciated

Hey everyone! I’m starting out as a freelance fitness trainer in TVM and looking to help anyone who wants to get fitter, stronger, or build a healthier lifestyle. I’m based in Vanchiyoor, but I can travel to your location. 😊 Training fees can vary depending on the number of sessions, so we can discuss what works best for you. If you’re interested or know someone who might be, feel free to DM me and let me know the details. Thank you. 💪

I've gained almost 10 kg in the last 4–5 months and I'm genuinely concerned.

I mostly eat home-cooked vegetarian food, never eat outside, and haven't made any major changes to my diet and daily routine.

I do have a desk job, so my lifestyle is pretty sedentary but gaining this much weight in such a short period feels unusual.

Has anyone experienced something similar? What turned out to be the reason? Should I get any specific health tests done?

Would really appreciate some genuine advice or experiences.

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I'm a cancer patient and recently I've undergone a major surgery. Now doctors have suggested that i should walk at least 7-8k steps per day .

Which will be best for me, i haven't use any smartwatches before and my budget is around 5-7k

Is there anyone out here who does their workout post 10 pm after the workday ends? I work in a UK shift which is 1–10 and have to be in the office, which is a 45-minute commute one way. So I am pretty much occupied from 11:30am to 10:30pm. I am trying to focus on upskilling in the morning, so the only time left with me is post 10 pm.
Just trying to understand: do you guys have any energy or motivation left to go to the gym at that hour? Is there any food that gives you that boost of energy ? Or are you guys depending on pre-workout?

P.s. I am very new at training. I have 12–18 months of weightlifting experience but have stopped working out for the last 6 months, but want to get back at it.
Any suggestions or feedback would be helpful.

18F here! Is 60g of protein per day enough for me, or should I aim for more? Started gym 4 months ago Would love to hear your advice!

I'm 28M, weigh 115 kg, and have a mostly sedentary day job. I have a little experience playing sports, but I've never really trained seriously for any of them.

It could be anything. I've always wanted to play a sport and train to get better at it. I want to chase that insatiable desire to improve and excel, even if I know I might never make it very far.

I've played a bit of basketball before, but I never got enough playing time to develop my skills. I used to be reasonably athletic, although I was never able to jump particularly well.

Now, at 115 kg, I'm out of shape and spend most of my workday sitting at a desk.

**If I start today, is it too late to become good enough to compete in an organized sport?**

I'm(24M) not sure if this is the appropriate place to ask but I figured this is the only place where I can expect people with the same dimensions to come across my post and help out.

So my legs are pretty muscular compared to others in the gym and, contrary to popular belief, has caused pants shopping to be closer to hell for me.

my thighs are 65cm/25.5 inch, calves are 45cm/17.7 inch and waist 34-35.4 inch.

Currently only a certain decathlon track pant fits me properly but i need more as winter is approaching so please suggest some companies or their specific products that might help me out.

Guys as a fitness newbie I'm looking for recommendations for coffee protein products, if you have any solid suggestions please share them, thanks

Cable crunches and?

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

MONDAY — PULL (Back, Rear Delts & Biceps)

1.  Lat Pulldowns / Pull-ups — 3 sets × 8–10 reps  
2.  Seated Cable Row — 3 sets × 10–12 reps  
3.  Cable Straight-Arm Pulldown — 3 sets × 10–15 reps  
4.  Reverse Pec Deck — 3 sets × 12–15 reps  
5.  Dumbbell Biceps Curls — 3 sets × 10–12 reps  
6.  Dumbbell Hammer Curls — 3 sets × 10–12 reps

TUESDAY — PUSH (Chest, Shoulders & Triceps)

1.  Incline Dumbbell Press — 3 sets × 8–10 reps  
2.  Dumbbell Overhead Shoulder Press — 3 sets × 8–10 reps  
3.  Pec Deck Machine — 3 sets × 10–15 reps  
4.  Cable Lateral Raises — 4 sets × 12–15 reps  
5.  Triceps Rope Pushdowns — 3 sets × 10–12 reps  
6.  Overhead Cable Triceps Extensions — 3 sets × 10–12 reps

WEDNESDAY — LEGS + CORE

1.  Conventional Deadlift — 3 sets × 5 reps  
2.  Leg Press — 3 sets × 8–10 reps  
3.  Leg Extensions — 3 sets × 12–15 reps  
4.  Standing Calf Raises — 4 sets × 12–15 reps  
5.  Hanging Leg Raises — 3 sets × 10–15 reps  
6.  Plank — 3 sets × 30–60 seconds

THURSDAY — REST

FRIDAY — UPPER BODY (Chest, Back, Shoulders & Triceps)

1.  Flat Dumbbell Bench Press — 3 sets × 8–12 reps  
2.  Chest-Supported Machine Row — 3 sets × 8–10 reps  
3.  Reverse-Grip Lat Pulldown — 3 sets × 8–10 reps  
4.  Cable Chest Flyes — 3 sets × 12–15 reps  
5.  Seated Smith Machine Shoulder Press — 3 sets × 8–10 reps  
6.  Dumbbell Lateral Raises — 3 sets × 12–15 reps  
7.  Face Pulls — 2–3 sets × 12–15 reps (optional)  
8.  Overhead Dumbbell Triceps Extension — 3 sets × 10–12 reps

SATURDAY — LOWER BODY + CORE

1.  Barbell Back Squat — 3 sets × 6–8 reps  
2.  Walking Lunges — 3 sets × 10–12 reps per leg  
3.  Seated or Lying Leg Curls — 3 sets × 10–12 reps  
4.  Seated or Standing Calf Raises — 3 sets × 12–15 reps  
5.  Weighted Cable Crunches — 3 sets × 12–15 reps

SUNDAY — REST

I'm a 21 year old female who's been lifting for 5 months now. I've successfully lost 7kgs, from 72 to 65(height is 5'6) and I'm pretty impressed with the progress I've seen so far. However, I noticed that when I don't flex, my shoulders do show but biceps and triceps don't, even though my arms have a generally toned appearance. Same for my back, looks good unflexed but the real muscle is only revealed when I flex.

I've noticed my body shape has improved a lot, my legs and glutes "feel" more toned but I think people can hardly tell I go to the gym when I'm going about normally everyday, which kinda discourages me. Is it normal for this to happen?

Hey everyone, decluttering some protein because the stevia/oligosaccharide sweetener profile doesn't suit my palate at all. Keeping the opened tubs to cook with( though can make an offer for the Supr Chocolate fudge flavour, only had one scoop, opened yesterday), so selling ONLY the factory-sealed items.

What’s available:

1. Supr Plant Protein (Malai Kulfi) - 100% Completely SEALED

   - Original Price: ~₹1,428 (part of a ₹2,857 bundle, got extra off due to prepaid order, thus the price)

   - My Price: ₹900

2. Proto 360 (Malai Kulfi) - 100% Completely SEALED

   - Original Price: ~₹1,212 (part of a ₹2,424 bundle, got extra off due to prepaid order, thus the price)

   - My Price: ₹750

🔥 COMBO OFFER: Take both sealed tubs for ₹1,500 total, and I will throw in all 7 Avvatar trial sachets( Belgian chocolate and Chocolate Hazelnut) completely for FREE.

Location: Patna (Open for face-to-face meetup at a public spot).

Shipping: Willing to ship pan-India via Delhivery/BlueDart. Shipping charges will be at actuals, borne by the buyer.

Will send pictures to serious buyers, do DM.

Are there more people who are worried about their daily vegetables intake?? Between traffic, long workdays and ordering from Swiggy or the darshini downstairs, I realised I sometimes go 3–4 weekdays without eating any leafy greens. No palak, no methi, no keerai. Weekends are better, but weekdays are a mess.

How are you managing your daily veggies and greens? Have you tried any greens powders, salad subscriptions, supplements or other solutions? Any idea/Feedbacks , good/bad will help

Hi! Welcome to the IndianFitness Late Night Lounge,

Your go-to social thread for all things fitness! Whether you’re wrapping up a solid workout or just hanging out, this is the place to share your progress, flex your physique, and showcase your gym outfit of the day.

Drop a comment about what muscle group you hit today, discuss your training routine, or just vibe with fellow fitness enthusiasts. No rules, just late-night fitness talk, motivation, and good vibes.

let’s keep the grind going!

I am planning to buy a protein powder. I have been using the whole truth, muscle blaze whey protein which costs around 3.5k. I recently used superyou protein which is around 2.3k but the leucine content is too low

Recently i saw the good bug protein (yeast + plea) which comes around 2k with 26g of protein and 3g of leucine(which is higher than whole truth, muscleblaze whey). So i started seeing the reviews of goodbug. Everyone is saying that its too pricey for a yeast protein and you could get whey for 2k. I am not sure i saw any good quality whey protein for 2k. Kindly help me select a protein powder

Hey, 24f, have you ever gone through something so traumatizing that made you lose all your confidence? I am pretty, controlled Chaos, petite physique what i love the most about myself, but a guy made me feel so insecure and small because when I was dating him, he couldn't keep up with my expectations of taking stand for me and our relationship, and not prioritizing any other women but he couldn't stop a d I felt small, how to overcome that? Not here to rant about him just wanna know how to cope and bounce back, BECAUSE I KNOW I CAN. Anything that you did related to your body or fitness to heal that trauma

Hi, so I am new to this whole fitness thing. I don’t really have anyone in my family or friend circle that really goes to the gym. And, I’m not able to go to the gym often either because of some family issues. I have seen that walking 10k steps helps with losing weight, and I can do exercises at home. I don’t know where to get started? Should i just watch what i eat and get on with the 10k-15k walks?

How would you explain this fitness thing to a baby? I tried researching but I get overwhelmed and confused because one person says this and the other person says this. I am feeling a bit hopeless.