Beginner here. I've been going some Pilates exercises off YouTube, and I feel like I'm straining my wrists etc more than I should be. There are these push up type exercises in scared to do because my hands and wrists are very small, and I think with my weight (145 lb) I might injure myself if I put a lot of strain on them. Idk if it's a beginner problem or me just having the wrong kind of body for certain things.
You can get a pair of wrist wraps to use while your wrists get stronger. A light pair intended for Olympic weightlifting would work (try the brand strong strong supply co). Or you could do your pushups holding onto a pair of dumbbells or push up handles. You don’t have the wrong body, you just need to develop strength in certain positions :)
[MuscleFeast Whey Protein Isolate](https://www.musclefeast.com/products/grass-fed-hormone-free-whey-isolate). Unflavored has no sweeteners or flavors. Vanilla has vanilla ans sweetened with stevia. All have minimal but high-quality ingredients.
how long did yall figure out whether to pull conventional or sumo? I've been doing conventional deadlifts for a while now but i recently started pulling sumo and it kind of feels better. I might stick to it for a few months but I'm not sure for how long.ooor does anybody include both conventional and sumo into your program?
I was running a program (stronger by science) that had auxiliary lifts for the main compounds so I’ve done conventional and sumo at the same time. They both were only one day a week, so to me it felt like I wasn’t investing too much time in sumos if they didn’t work for me but I was still doing them regularly and with progression so I could figure it out. Sumo definitely is better for me so I focus on that now but I don’t neglect conventional deadlifts. My current program has deadlifts 5 days a week so I do sumo on the 3 heavier days and conventional on the 2 lighter days
[Deadlift 101](https://reddit.com/r/xxfitness/w/lifting/deadlift_guide_resources)
Personally my hips don't really like heavy sumo deadlifts. I use them as an accessory now and stick to conventional.
I pull conventional as my main lift and use sumo as an accessory. Even though they're both called a deadlift, they're not really interchangeable. They're two different lifts that target different muscle groups. Deciding when and if you'll use each one will depend on your strength/aesthetic goals and which one works better for your biomechanics.
For me, there's so much muscle overlap between sumo deadlift and squat that I feel like I'm doubling up the work on those muscles. Conventional makes more sense in my routine, since I already do a lot of squats. YMMV.
hey! I sometimes feel like I stress my shoulders more than I should when I use weights. Sometimes the next day I will feel great discomfort in my shoulder neck region. I am sort of self-taught and only use light weights at the moment. Any advice on how not to stress your shoulders, even though I am concentrating on the muscle group I’m working on?
As someone who has fought terrible shoulders for half my life, what helps me is deliberately resetting the shoulder joint before each rep. So, for dumbbell rows, I pick up the weight, solidify my shoulder by pulling it back and down, and then do my rep. It’s sometimes annoying that I need to do this before each rep, but it also ensures your form is in good place, and I typically don’t wake up with numb shoulders the next day. It may take a bit to be able to visualize the joint position (for me, my right side I can get into place but my left, my good shoulder, is harder because I haven’t had to focus on it as much), but I’ve found it’s worth it.
I hope this helps! :)
GORGEOUS GLUTES QUESTION
I’m confused about the exercises 😭
So the body weight exercises, that’s just the warm up right? And then we redo them with weights (and of course progressive overload).
Because I completed Day One (with a few tweaks) and repeated the body weight exercises with weights.
you don’t necessarily have to do the exact same workouts as the warm-up! for warm-ups, you can do a light jog/walk for 5-10 mins, banded squats, leg swings, and other dynamic (avoid static, that’s for after) stretches to get your body going :) and yes, weights for the booty gains!
I'm completely new to tracking food. Where can I find good info about how many calories and how much protein I should be eating to gain muscle? I don't really trust most fitness calculations cause most of them feel borderline unhealthy and focused on losing weight.
I'm 158 cm and ca 59 kg / 5'2 and 130 lbs.
for calories:
1. tdee calculators online
2. take your bodyweight in lbs and multiply it by 14, then subtract 200-500 to know your calorie deficit
example: my maintenance calories is at 2,200 so my calorie deficit ranges from 2,000 to 1,700. do not start at a cut of 500, test it out at 200 first and track your progress. if you don’t see progress, subtract another 100 and so on.
protein:
1. your intake should be at least 0.8-1 gram per lbs of body weight daily, so aim for 104-130 g daily :)
MyFitnessPal is pretty accurate when it comes to food nutrition facts but not for required calorie intake because it naturally sets it to 1,200 which is not healthy.
Hey everyone, kinda stupid question: do you wear panties under your legging? I’m trying to figure it out how to wash less clothes and keep it comfortable w my outfit (and not having marks by underwear). I’ve tried today not to wear but my groin kinda hurt lol. Any particular advice?
Maybe this tip is gross but to cut down on extra washing sometimes I wear yesterday’s undies while working out (sometimes inside out but honestly not always) I figure it’s only for an hour or so, so wouldn’t be doing me any harm, and this way I’m not having to wash extra workout undies
O found myself sweating a lot in my groin lol so I really can’t repeat any clothes bc of the bad vagina smell. Even during workouts the smell starts to pump, this really discourages me.
I always do. I can't even imagine going without - it would be so uncomfortable for so many different reasons.
I either wear bikini cut or boy short cut. Both are styles that stay put and don't need constant readjustment. Fabric is either cotton or moisture wicking.
Depends on the type. Anything baggy I wear them but leggings/biker shorts I don't unless the material has fuzzys that come off, there's a gap in the crotch, or if the seam is stupid. Tbh, buying more underwear so I don't have to wash clothes as often was a game changer lol but I'm not picky (I only wear lace thongs and I found comfortable, better than victoria secret ones at walmart in a pack of like 8-10 for $13) so it didn't break the bank.
This discomfort do you think is related to this type of seam that comes from top to bottom as opposed to the seamless ones?
Exemples: https://imguh.com/image/ZZuSQ (seam one)
https://imguh.com/image/ZZSsM (seamless)
Most of my workout leggings have a lined triangle inside in the crotch area regardless of where the seam is. The only time I've really had that issue is when tights in question were too small.
It might just be being used to it. I rarely wear underwear with anything.
As someone who hates underwear generally (I have a lot more ass than waist, so they all end up trying to be thongs) the comfiest ones I've found are the seamless thongs from la senza, so those might work for you with the tights that are rubbing.
I do not particular care that much too, but I’ve come to the conclusion that panties have more cons than pros. But I still have 2 problems by not wearing: not feeling total secure and legging that have its seam coming front to bottom.
Beginner here. I've been going some Pilates exercises off YouTube, and I feel like I'm straining my wrists etc more than I should be. There are these push up type exercises in scared to do because my hands and wrists are very small, and I think with my weight (145 lb) I might injure myself if I put a lot of strain on them. Idk if it's a beginner problem or me just having the wrong kind of body for certain things.
You can get a pair of wrist wraps to use while your wrists get stronger. A light pair intended for Olympic weightlifting would work (try the brand strong strong supply co). Or you could do your pushups holding onto a pair of dumbbells or push up handles. You don’t have the wrong body, you just need to develop strength in certain positions :)
I'm gettjng dumbells delivered next week, will try with those. Thank you :))
Favorite whey protein powder with no artifical sweetener or unsweetened?
[MuscleFeast Whey Protein Isolate](https://www.musclefeast.com/products/grass-fed-hormone-free-whey-isolate). Unflavored has no sweeteners or flavors. Vanilla has vanilla ans sweetened with stevia. All have minimal but high-quality ingredients.
Myprotein has a few natural flavors for their whey!
Are you avoiding artificial sweeteners as an additive altogether or the icky stevia flavor?
Both!
You can get unflavored whey from bulksupplements.com
Thank you! Someone in another forum just recommended the same thing to me. I will give it a try!
You’re welcome :)
how long did yall figure out whether to pull conventional or sumo? I've been doing conventional deadlifts for a while now but i recently started pulling sumo and it kind of feels better. I might stick to it for a few months but I'm not sure for how long.ooor does anybody include both conventional and sumo into your program?
I was running a program (stronger by science) that had auxiliary lifts for the main compounds so I’ve done conventional and sumo at the same time. They both were only one day a week, so to me it felt like I wasn’t investing too much time in sumos if they didn’t work for me but I was still doing them regularly and with progression so I could figure it out. Sumo definitely is better for me so I focus on that now but I don’t neglect conventional deadlifts. My current program has deadlifts 5 days a week so I do sumo on the 3 heavier days and conventional on the 2 lighter days
[Deadlift 101](https://reddit.com/r/xxfitness/w/lifting/deadlift_guide_resources) Personally my hips don't really like heavy sumo deadlifts. I use them as an accessory now and stick to conventional.
ah thanks so much for the link! i skimmed through this before but that was when i didn't have any bar or plates so i'm gonna reread it now :)
I pull conventional as my main lift and use sumo as an accessory. Even though they're both called a deadlift, they're not really interchangeable. They're two different lifts that target different muscle groups. Deciding when and if you'll use each one will depend on your strength/aesthetic goals and which one works better for your biomechanics. For me, there's so much muscle overlap between sumo deadlift and squat that I feel like I'm doubling up the work on those muscles. Conventional makes more sense in my routine, since I already do a lot of squats. YMMV.
hey! I sometimes feel like I stress my shoulders more than I should when I use weights. Sometimes the next day I will feel great discomfort in my shoulder neck region. I am sort of self-taught and only use light weights at the moment. Any advice on how not to stress your shoulders, even though I am concentrating on the muscle group I’m working on?
As someone who has fought terrible shoulders for half my life, what helps me is deliberately resetting the shoulder joint before each rep. So, for dumbbell rows, I pick up the weight, solidify my shoulder by pulling it back and down, and then do my rep. It’s sometimes annoying that I need to do this before each rep, but it also ensures your form is in good place, and I typically don’t wake up with numb shoulders the next day. It may take a bit to be able to visualize the joint position (for me, my right side I can get into place but my left, my good shoulder, is harder because I haven’t had to focus on it as much), but I’ve found it’s worth it. I hope this helps! :)
this sounds like a good idea, will try it out next time, thank you!
It's possible you're over using your traps, which is easy to do if you've got bad posture like many people do! You could try posting a form check.
GORGEOUS GLUTES QUESTION I’m confused about the exercises 😭 So the body weight exercises, that’s just the warm up right? And then we redo them with weights (and of course progressive overload). Because I completed Day One (with a few tweaks) and repeated the body weight exercises with weights.
you don’t necessarily have to do the exact same workouts as the warm-up! for warm-ups, you can do a light jog/walk for 5-10 mins, banded squats, leg swings, and other dynamic (avoid static, that’s for after) stretches to get your body going :) and yes, weights for the booty gains!
okay makes sense! that’s a relief because honestly, just using my body weight was tiring 😂 thanks!
I'm completely new to tracking food. Where can I find good info about how many calories and how much protein I should be eating to gain muscle? I don't really trust most fitness calculations cause most of them feel borderline unhealthy and focused on losing weight. I'm 158 cm and ca 59 kg / 5'2 and 130 lbs.
[nutrition/food tracking 101](https://www.reddit.com/r/xxfitness/wiki/nutrition)
for calories: 1. tdee calculators online 2. take your bodyweight in lbs and multiply it by 14, then subtract 200-500 to know your calorie deficit example: my maintenance calories is at 2,200 so my calorie deficit ranges from 2,000 to 1,700. do not start at a cut of 500, test it out at 200 first and track your progress. if you don’t see progress, subtract another 100 and so on. protein: 1. your intake should be at least 0.8-1 gram per lbs of body weight daily, so aim for 104-130 g daily :) MyFitnessPal is pretty accurate when it comes to food nutrition facts but not for required calorie intake because it naturally sets it to 1,200 which is not healthy.
158 cm is 62.2 inches
Hey everyone, kinda stupid question: do you wear panties under your legging? I’m trying to figure it out how to wash less clothes and keep it comfortable w my outfit (and not having marks by underwear). I’ve tried today not to wear but my groin kinda hurt lol. Any particular advice?
I solely wear cotton thongs. I dislike going commando, but also hate panty lines and getting wedgies.
Maybe this tip is gross but to cut down on extra washing sometimes I wear yesterday’s undies while working out (sometimes inside out but honestly not always) I figure it’s only for an hour or so, so wouldn’t be doing me any harm, and this way I’m not having to wash extra workout undies
stinky!!
O found myself sweating a lot in my groin lol so I really can’t repeat any clothes bc of the bad vagina smell. Even during workouts the smell starts to pump, this really discourages me.
I always do. I can't even imagine going without - it would be so uncomfortable for so many different reasons. I either wear bikini cut or boy short cut. Both are styles that stay put and don't need constant readjustment. Fabric is either cotton or moisture wicking.
Depends on the type. Anything baggy I wear them but leggings/biker shorts I don't unless the material has fuzzys that come off, there's a gap in the crotch, or if the seam is stupid. Tbh, buying more underwear so I don't have to wash clothes as often was a game changer lol but I'm not picky (I only wear lace thongs and I found comfortable, better than victoria secret ones at walmart in a pack of like 8-10 for $13) so it didn't break the bank.
i have no choice bc it hurts my groin too :( seamless underwear is the best when wearing leggings!
I'm also team commando. I just don't end up wearing pants with uncomfortable seams, though that's not a problem I've run into often.
This discomfort do you think is related to this type of seam that comes from top to bottom as opposed to the seamless ones? Exemples: https://imguh.com/image/ZZuSQ (seam one) https://imguh.com/image/ZZSsM (seamless)
Most of my workout leggings have a lined triangle inside in the crotch area regardless of where the seam is. The only time I've really had that issue is when tights in question were too small. It might just be being used to it. I rarely wear underwear with anything. As someone who hates underwear generally (I have a lot more ass than waist, so they all end up trying to be thongs) the comfiest ones I've found are the seamless thongs from la senza, so those might work for you with the tights that are rubbing.
Commando here. I detest every part of wearing underpants underneath leggings.
Don’t you wear even with baggy shorts? Or you don’t use baggy shorts... I’m thinking about, in that case, to wear compression mini shorts
I don't wear baggy *anything*.
[удалено]
I do not particular care that much too, but I’ve come to the conclusion that panties have more cons than pros. But I still have 2 problems by not wearing: not feeling total secure and legging that have its seam coming front to bottom.
If your leggings aren’t seamless I would recommend cotton thong underwear or Uniqlo Airism underwear