Weight Loss: Core and glutes are very important to train and very useful in our daily life, for very basic movement! Let's take 10 min to break a sweat with this intense core and glutes home training

Core and glutes are very important to train and very useful in our daily life, for very basic movement! Let's take 10 min to break a sweat with this intense core and glutes home training
Update: Canadian here. Gyms are still closed and I have been working on myself for a couple of months. No personal trainer. Now I want some direction in my dieting and Workout.
How I Fixed My Lower Back Pain (From a Bulging Disc) With Movement Training
10 minute ALL STANDING cardio workout designed for women 40+. Each move has low impact modifications, so it's knee friendly and super fun! Enjoy!
Grow your booty at home with this 10 minutes routine
This is a 10 minute full body workout - great for women over 40. This workout is FULL BODY, hitting all areas of the body and best of all it’s at home with NO EQUIPMENT! Let’s get moving ladies (and gents!)
Join me on day 5 of my 7 day flexibility challenge (focus on ankles and calves)
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Core and glutes are very important to train and very useful in our daily life, for very basic movement! Let's take 10 min to break a sweat with this intense core and glutes home training

Posted: 05 Apr 2021 05:32 AM PDT

https://www.youtube.com/watch?v=NTxiDraOnOU

submitted by /u/FollowMargot
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Update: Canadian here. Gyms are still closed and I have been working on myself for a couple of months. No personal trainer. Now I want some direction in my dieting and Workout.

Posted: 04 Apr 2021 12:30 PM PDT

Update from this post - which I have copypasted in multiple subreddits in January (check my post history).

I will rewrite the important bits of the post so you are aware:

I live in Canada. My province is now in full lockdown and everything Gym related is closed. Previous to the pandemic, I was losing weight. Not consistently though because I am the type of person that would be very motivated for 1 or 2 months, diet and workout, lose 2 kgs and then let up when things took a toll and I plateaued. I guess I am like every other fat person in their weight loss journey. I used to be nearly 98 kgs and I was overweight in my appearance, I was chubby and I was in the overweight BMI range for my age and height. Over the last 3 years, through clusters of becoming motivated for 2 months, then letting up, and again as a cycle, I finally reached my goal of bringing my BMI into the Healthy range for my age and height, at 83 Kgs. In 2019, my local gym had an offer for personal training, I took it and that gave me my first ever taste of personal training and I loved it; a person there pushing you to your limits, knowing your goal and your health....it kept me at my toes and I was encouraged by it. The other thing that encouraged me was the gym environment as well; seeing others coming day in and day out, trying their best. At 83 kgs, my BMI was healthy, but I still had a lot of fat around my waist and stomach, so during that time, my priority shifted to losing that, but in the entirety of that program (1.5 months), I saw no change and I had to leave that city for other reasons so that was the end of that. In early 2020 (when covid was only in Wuhan), I had a jaw surgery and in its aftermath, I couldn't eat a lot of the things I could before so I had to rely on protein shakes and blended stuff to feed my healing body. So I lost even more weight, down to 80 kgs. This revelation that the protein shakes could keep me full and I can blend some foods gave me a way to cheat my diet and I allowed myself to workout during this time by fasted cardio and resistance bands training. My goal was to see if this extreme dieting can get me any lower and with some difficulty, I was able to come down to 76 kgs by July. Ever since then, the same diet and increased workout schedule hasn't change my body weight; so I naturally gave up - and haven't gone up either (didn't gain muscle, didn't regain fat).

To understand where I am coming from, that ^{^} will provide you some really important insight into my struggles, my ambition - and in this post, my target from here on.

So basically, when I made that thread, I was not working out for about 2 or 3 months because as I said, it was really not showing any signs of improvement and it made me feel discouraged (my waist size and weight was stationary). My body fat according to the US Navy Method was around 22%. This fat that I had on was stubborn fat that had been accumulated since I was much younger - at least 10 years ago.

Then, a month later, in February, I decided to challenge myself. I reinstalled myfitnesspal, put in a very unbelievable goal weight of 72 kgs. I told myself that even if I manage to get to 75.0 kg, I would consider this to be a success. I started the challenge:

Here's what I looked like 2021*. I forgot to flex because I didn't have any muscle anywhere. Weight 76.9 kg. Body Fat % 22. BMI - healthy. Age: 25

myfitnesspal gave me a diet and it 1780 Cals. I thought it was doable. I gave myself until April 5th to complete it. Here's what I did during that time-frame:

Diet:

Breakfast: Relied on stevia sweeteners for coffee and tea. 5% cream and only 1 serving per cup. With it, sometimes either 2 boiled eggs and a slice of Rye bread. Or sometimes a protein shake mixed with a banana. Sometimes, as an extra to drive me to lunch time, I have 1/4 cup of cottage cheese plain.
Lunch: Frozen Normandy style veggies from Costco, asparagus and red bell peppers oven cooked with spray-on canola oil. Home-made chicken with spices, OR Pinty's Oven Roasted Chicken (2 breasts) OR Home-made Beef with spices. Sometimes, I would add 3-grain Quinoa to it as well.
Dinner: 2 Boiled Eggs and a slice of Rye Bread or the same type of shake from the breakfasts.
Snacks: Kirkland mixed nuts, pistachios, walnuts for 2 servings of 30 grams per day. Maybe 1 creamsicle of 70 calories per day as well.

And let me tell you, this diet was such a shock to my regimen that when I first adapted to it that usually I am starving throughout the day. Like, whenever I have my meal, 2 hours later, I can eat a horse!

Workout Regimen:

Fasted Cardio: 3 times a week for 25 minutes getting my heart-rate into the "fat-blasting" zone (enough to break down the fat, but not muscle). I have an elliptical trainer at home.
Quadriceps: 6 times a week for 5 sets - 17 reps. I increased the weight after 3 weeks.
Cardio: After Lunch Cardio for 25 mins for 4 times a week.
Resistance Bands Training: Complete Upper body workout going over Chest, back, traps, shoulders, biceps and triceps. Also increasing weight every 3 weeks.

Anyway, so with all that said and done, today, a day before the deadline:

I look like this. I am flexing to show my muscle gains too.

Result: Weight 75.8 kg. Body Fat % 21. BMI - healthy. Age 26. sigh

To me, visually, I look slightly different. I have gained a little muscle in my shoulders, back and arms. My posture has felt a little better. But I am STILL struggling to bring it down past 75.5 and letting it stay. This was something I noticed before: my weight was much more stable staying at 77 kgs back then than when it comes below 76 kgs - it's really volatile.

So personally, I call this a big fat Failure. I didn't even lose enough to hit 75.0 at any moment during the challenge. Therefore, I think I have to make a decision. I am at a crossroads and here's where I need your help.

There are 2 ways I can go about this: Gain Muscle OR Lose Stubborn Fat. My end goal (at the very very end) was to look buff enough to look good shirtless, but it seems that I cannot lose weight and gain muscle at the same time. I thought you could do something called Body Recomp where you can start towards building muscle and your body will take the energy from the stored fats and convert it into energy, but I was completely wrong - it doesn't work for me.

Way 1: I can focus on losing fat first, shifting my diet and workout to blast fat, muscle and anything it can to bring my Body fat % below 15 % and my weight down to 72 kgs (which I think is equivalent).

Way 2: I can focus on building muscle by eating more protein, shifting my workout to target muscle groups, decreasing my number of cardio workouts to 2 or 3 per week at most and increasing reps and weight more often. Then, with an increased metabolism, I could increase my fat burning and burn the rest off sometime later.

Without consultation from anybody, I was going to go with Way 2 because all of my life, I have only focused on losing fat - that damn fat that has been with me since grade school. I thought it would be cool to try it out in 55 days and see how it goes. But maybe I am wrong.

You know my age, my workout regimen, and my diet. Which way is the way to go?

Thank you.

submitted by /u/negativevotes-
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How I Fixed My Lower Back Pain (From a Bulging Disc) With Movement Training

Posted: 28 Feb 2021 08:11 AM PST

submitted by /u/Thegroundedman
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10 minute ALL STANDING cardio workout designed for women 40+. Each move has low impact modifications, so it's knee friendly and super fun! Enjoy!

Posted: 25 Feb 2021 04:51 PM PST

https://youtu.be/0bSVPNo\_LN0

submitted by /u/RinaChoice
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Grow your booty at home with this 10 minutes routine

Posted: 25 Feb 2021 03:45 AM PST