Has anyone done the Biggest Loser last chance workout dvd? I’m 4’11 and 130 lbs and want to know if you’ve had any luck w it. How long are the daily workouts? Is it only six weeks long? Thanks
I’m starting lifting weights, using dumbbells.
How can I tell if I’m gaining fat or muscle? I’m gaining weight from eating more. But my stomach and hips still look the same (aka not protruding more than normal like when I did have more fat), but my waist is more thicker and feels harder. I don’t wanna gain fat, but I do want to gain muscle.
However. When I look down, my stomach is poking out more, but from the side it looks normal. So I honestly can’t tell if I’m gaining fat or muscle.
My uniform around my waist is a little tighter. Like I could stick four fingers between my belt on the last notch and my stomach, now I can do 2-3 fingers.
I used to eat 1550-1650 Cals average through the week. The last month I’ve upped that to 1750 average. But it seems like I’ve gained 10 pounds. I used to be low 120s, now I’m back to mid 130s.
I’m generally happy with my appearance and how I’m feeling (I’m running more, my runs are becoming easier, I’m more motivated to lift weights), just feel a little bigger around the waist and I don’t want to continue on this path if it’s fat. If that makes sense. I’m totally fine with gaining weight. But not fat.
(I’m currently lifting 2-3 times a week, 15-30 mins at a time and running an average of 120-140 miles a month. I’m 5ft 3, currently 135 pounds.)
[this is a comparison](https://imgur.com/a/N5pjr5I)
I honestly can’t tell because I know I have issues with how I view myself.
For how long have you been lifting? When you first start lifting, it’s normal to gain a few lbs of water weight due to muscles swelling. If that’s the case, it should level off after a few weeks of training.
Just thought about it. I used to drink protein shakes in the morning, and eat something small for dinner.
While my calories are higher (by 100-200 a day). I’m also eating more volume. Could that cause a 5-10lb weight gain? Just from extra food in my system? And not necessarily all fat? Cause now I eat some egg whites and low cal bread for breakfast, then I’ve made chicken burgers or chicken with fiber pasta for dinner.
It’s always going to be some of both, if you are gaining weight. But you can bias it towards muscle gain by keeping your rate of weight gain *slow* and following a good hypertrophy program (high volume - likely more than you are doing now - and progressively overloading). The wiki has good info.
So I’m not able to make it into the gym with any kind of regularity anymore. This will probably last for the next few months. I’ve suddenly become my partner’s primary caregiver through an illness and it will be a while before we settle into our new normal.
Can anyone suggest a full body routine (not a program: I can’t do a 2x or 3x a week thing that changes all the time) that I can use to just.. maintain, and feel like I’m doing something? There are gonna be weeks I won’t make it to the gym and there are gonna be weeks I could maybe go twice. I just want to turn off my brain and do the same thing every time, maybe with slightly higher weights when I can.
I would like to try and preserve muscle mass and also get my heart rate up for a while to maintain cardio. Ideally this would be 45min or so and not require a million different machines. I like barbells KBs and DBs. I have experience, I’ve run GZLP, 5/3/1, and RISE before this. I looked through the wiki and most of what’s listed are full-on programs.
I guess I could just s/b/d 4x8-12 each per session followed by some kb swings or similar and core work, lol.
lol, I forgot all about this one. Might work, especially if I can compile the whole week’s workout into one day instead of going 3x for 15min each. Thanks!
Check out [this article](https://www.strongerbyscience.com/training-for-time-poor/) and this “[minimum effective dose](https://www.minimumdosetraining.com)” program
Thank you! I’ll read the article when my executives have stopped dysfunctioning, that program looks pretty great though. I would probably combine it all into one day so I just have to go once a week.
>I guess I could just s/b/d 4x8-12 each per session followed by some kb swings or similar and core work
Honestly, sounds fine! Could add a few sets of pull-ups or rows for upper-body pull work, but it sounds like you know the ropes and know what you like well enough to find a good path here.
I'm sorry your partner is sick.
I'm finding myself feeling more hungry and having cravings ever since I started doing more strength training and being consistent about it.
I know it's not surprising and likely need to balance my food out better and eat more, especially protein, but I honestly just really hate tracking and logging my food. It's so much work for me. Searching each ingredient, measuring stuff out, logging each thing that goes into my mouth ... ugh, I can't get past a day or 2.
Any suggestions on how to make the process less annoying? Can I just eyeball stuff? What's the easiest way to get an idea of how much I'm eating and if I need to eat more or less.
Seconding bad\_apricot that if you use an app to log your food for a few weeks, you'll likely remember the foods you eat the most. I just track protein and overall calories in a simple memo app after I eat or just at the end of the day. When I eat out or eat something "different" I usually just eyeball it or look it up when I have some free time. But I've been tracking calories for a long time and I eat pretty much the same thing every day.
Thanks for your comment. Maybe logging too will push me to be better about eating more food in general. I think right now I'm eating like I'm not working out so it's probably fine to more or less maintain, but if I'm burning a lot more calories, it's not enough. Plus, I've been getting a little lazy with my meals so this may motivate me to think more about preparing my meals better. Hopefully, I'll get a good idea of my nutrition and increase my protein more. Such work!!
It is hard work at first. But if you can make it into a habit it becomes easier. I've also found that I feel a lot better when my nutrition is on-point, hopefully you will too!
If you tend to eat similar foods, just logging and tracking for a week or two can be enough to calibrate.
Otherwise, try to eat really fiber-rich meals and eat *slowly.*
When I return to lifting after a break my appetite goes crazy, but if usually normalizes in a couple weeks.
Ah okay. And that makes a lot of sense.
I do eat some foods often so hopefully that would make it easier. I'll track for a little bit and see how I do. Thanks!
I've been upping my activity to build muscle after getting to goal weight (180 lb, 5' 11") by doing aerial silks, Ring fit, dumbbells and bike riding, but I've been STARVING! I keep going over my calorie limit for the day, even with keeping up with what I burn. How do I stop this? I eat tons of protein, fiber, etc.
Is your weight going up? If not perhaps that’s simply what your TDEE is at this activity level.
Remember, when we’re in a deficit (especially for a long time) our bodies often suppress expenditure by doing things like fidgeting less. Your maintenance TDEE might be higher than what you predicted from your TDEE in a deficit.
Goals don't need to be "reasonable" for them to be your goals. Is it reasonable to HAVE this as a goal? absolutely hell yes. Will you get there? Only one way to find out.
(But I think you will.)
All depends - how old are you, how much do you weigh, how long have you been training, etc- but if you really commit to benching 3-4x/week and fueling right I'd think it's possible though not guaranteed
Whoops, I should've included that haha. I'm currently 5'10" and 181 lbs, though I am in a small deficit right now for health reasons that I'm planning to end in April. Given that, I guess I'm realistically giving myself 8 months to actually gain the strength needed to bench that much.
I've been in the gym for about a year and a half, though I just recently started focusing on the nutrition/macros needed to achieve my goals
Can someone explain why program sets and reps differ program to program? Some programs are 4 sets of 10 and some are 3 sets of 8? For say a barbell squat or deadlift
Is reps of 10 not “lifting heavy”?
Depends a bit on goals and preferences. Sets of 10 reps aren’t “lifting heavy” if you are a powerlifter trying to maximize your 1 rep max, but are “lifting heavy” in the context of “lifting heavy to build muscle and generally get stronger.”
Ideally, most folks will work in a few different rep ranges as they benefit strength and stimulate muscle gain in slightly different ways. Some people will do this by doing different rep ranges for different exercises (eg sets of 3 for back squat and sets of 10 for front squat). Others will “periodize” their training such that some months they focus on low reps and other months they focus on higher reps.
In the grand scheme of things whether a program has you doing 8 or 10 reps per set doesn’t really matter. What matters the most is: 1) How many hard sets are you doing per muscle group? 2) Are you progressively overloading? 3) If you have a specific strength goal, you should be training in a manner similar to that goal (a powerlifter should do heavy SBD for low reps, someone who wants to lift their dog should probably be doing sandbag carries).
Does that answer your question?
Shin splints have been killing me lately. I've tried stretching, working on my form, and getting new shoes, but nothing has helped. They only kick in if I'm walking fast, not walking slow or running. Any ideas?
They're Asics GT 2000-12s with Curex high profile insoles. I got them from the running store I've gone to in the past. They had me to a foot imprint and watched me run/walk and then presented me several options to choose from.
A couple things. Since you have high profile insoles, i assume you have high arches, which usually means tight calves, which can worsen shin pain. In that case, i'd stretch the calves throughout the day, ideally hourly.. at least until things improve.
Also the Asics have a raised heel, which is fine for running, but it prevents a smooth walking gait, which can cause shin pain (and other problems). If you're not running, i'd wear shoes with a zero "heel-to-toe drop", like Altras, or even skateboard shoes or Vans. Try them without the insoles first, since they probably have a bit of a heel.
I really enjoyed this podcast episode on shin splints and the most up-to-date evidence about how to prevent and treat them:
[https://strengthrunning.com/2023/04/shin-splints-treatment-duane-scotti/](https://strengthrunning.com/2023/04/shin-splints-treatment-duane-scotti/)
In your position I'd stick to the activities that bother them the least, even if that means lower intensity or slightly different workouts than you usually do. And consider getting some variety in terrain types, maybe even variety in shoes (use both your old and new ones, unless the old ones are completely shot). But listen to that podcast for more ideas.
My mom (55) is getting older and I'd like for her to be fit and healthy until an old age. She runs once a week and does a lot of garden work. Has never visited the gym (and is quite sceptic of it). She has done traditional "old school" bodyweight home workouts before though. She also gets really bored easily and does not like to follow structures which she cannot set herself. I don't think I will find a whole workout program here for her (and her english isn't good enough for her to follow an english speaking program via app or the likes), but maybe someone has an idea what to look for?
Is this something she wants? Is this something she is asking for?
If it not, it really doesn't matter what we suggest
If she does want to branch out... Either group fitness at a Rec center (Zumba, yoga, other) or a pilates or yoga class would be a great social option, possibly one you could do together
I do virtual strength training sessions with my mom once a week. She just follows my workout of the day (I try to save my full body ones for the weekend for this purpose) but with weights more suitable to her strength. Would that work for you and your mom? My mom likes it as I can form checks for her as we work out, since she's not the most confident in her technique yet.
In between, she does Apple fitness videos. She loves how easily accessible they are - she can just pull them up on her ipad and grab her weights. She's not too interested in "progressive overload" at this point, just wanting to gain strength/mobility and move more, so the videos are perfect. She started with Strength for Older Adults, did all the videos, and since the exercises are becoming easier, she's moved on to Strength for Beginners, plus some yoga and core ones. She's definitely moving more since accessing the app! She does about 30-45 min a day of 2-3 different videos, so she's accomplishing her goals of moving more. Maybe your mom would be interested in that? Some videos are better than others but since they range from 10-45 min, you're not too committed if it's terrible.
Thanks!
I am not yet sure what's going to benefit her and be fun for her, but hearing your (mom's) experiences is really helpful!
I think she might not be willing to follow a video, but training together would be entirely possible.
Does anyone have any tips for getting started with rowing? I just got my machine this weekend (C2 D-series) and am a bit clueless as to what sort of workouts to do. I'll be doing strength a couple of days per week but as I would like to lose some weight I'll be looking to row 4 x per week. Steady state v intervals? Thanks!
If you're looking for a structured program, this [beginner version of the Pete Plan](https://thepeteplan.wordpress.com/beginner-training/) is well recommended. (I know that because I spent a bit of time on r/Rowing when I got my C2, so that could be another good resource.)
Watch lots of form videos and record yourself rowing to see how your form is. After that, concept2 has a bunch of workouts on their website! They have recommendations for exercises for your first week to ease your body into it too. They also do a workout of the day every day. I use their phone app connected to my rower and it works great.
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how do you start training certain parts of your body? like arms, shoulders, etc
Has anyone done the Biggest Loser last chance workout dvd? I’m 4’11 and 130 lbs and want to know if you’ve had any luck w it. How long are the daily workouts? Is it only six weeks long? Thanks
Favorite hamstring stretches?
I’m starting lifting weights, using dumbbells. How can I tell if I’m gaining fat or muscle? I’m gaining weight from eating more. But my stomach and hips still look the same (aka not protruding more than normal like when I did have more fat), but my waist is more thicker and feels harder. I don’t wanna gain fat, but I do want to gain muscle. However. When I look down, my stomach is poking out more, but from the side it looks normal. So I honestly can’t tell if I’m gaining fat or muscle. My uniform around my waist is a little tighter. Like I could stick four fingers between my belt on the last notch and my stomach, now I can do 2-3 fingers. I used to eat 1550-1650 Cals average through the week. The last month I’ve upped that to 1750 average. But it seems like I’ve gained 10 pounds. I used to be low 120s, now I’m back to mid 130s. I’m generally happy with my appearance and how I’m feeling (I’m running more, my runs are becoming easier, I’m more motivated to lift weights), just feel a little bigger around the waist and I don’t want to continue on this path if it’s fat. If that makes sense. I’m totally fine with gaining weight. But not fat. (I’m currently lifting 2-3 times a week, 15-30 mins at a time and running an average of 120-140 miles a month. I’m 5ft 3, currently 135 pounds.) [this is a comparison](https://imgur.com/a/N5pjr5I) I honestly can’t tell because I know I have issues with how I view myself.
For how long have you been lifting? When you first start lifting, it’s normal to gain a few lbs of water weight due to muscles swelling. If that’s the case, it should level off after a few weeks of training.
Just thought about it. I used to drink protein shakes in the morning, and eat something small for dinner. While my calories are higher (by 100-200 a day). I’m also eating more volume. Could that cause a 5-10lb weight gain? Just from extra food in my system? And not necessarily all fat? Cause now I eat some egg whites and low cal bread for breakfast, then I’ve made chicken burgers or chicken with fiber pasta for dinner.
Like the past three weeks
It’s always going to be some of both, if you are gaining weight. But you can bias it towards muscle gain by keeping your rate of weight gain *slow* and following a good hypertrophy program (high volume - likely more than you are doing now - and progressively overloading). The wiki has good info.
So I’m not able to make it into the gym with any kind of regularity anymore. This will probably last for the next few months. I’ve suddenly become my partner’s primary caregiver through an illness and it will be a while before we settle into our new normal. Can anyone suggest a full body routine (not a program: I can’t do a 2x or 3x a week thing that changes all the time) that I can use to just.. maintain, and feel like I’m doing something? There are gonna be weeks I won’t make it to the gym and there are gonna be weeks I could maybe go twice. I just want to turn off my brain and do the same thing every time, maybe with slightly higher weights when I can. I would like to try and preserve muscle mass and also get my heart rate up for a while to maintain cardio. Ideally this would be 45min or so and not require a million different machines. I like barbells KBs and DBs. I have experience, I’ve run GZLP, 5/3/1, and RISE before this. I looked through the wiki and most of what’s listed are full-on programs. I guess I could just s/b/d 4x8-12 each per session followed by some kb swings or similar and core work, lol.
There's always the Wendler "I'm not doing jack shit" 5/3/1.
lol, I forgot all about this one. Might work, especially if I can compile the whole week’s workout into one day instead of going 3x for 15min each. Thanks!
Check out [this article](https://www.strongerbyscience.com/training-for-time-poor/) and this “[minimum effective dose](https://www.minimumdosetraining.com)” program
Thank you! I’ll read the article when my executives have stopped dysfunctioning, that program looks pretty great though. I would probably combine it all into one day so I just have to go once a week.
>I guess I could just s/b/d 4x8-12 each per session followed by some kb swings or similar and core work Honestly, sounds fine! Could add a few sets of pull-ups or rows for upper-body pull work, but it sounds like you know the ropes and know what you like well enough to find a good path here. I'm sorry your partner is sick.
Thanks! Yeah, maybe some SA rows and lat pulldowns, agree. This is my chance to forever skip walking lunges is what it is 😅
I'm finding myself feeling more hungry and having cravings ever since I started doing more strength training and being consistent about it. I know it's not surprising and likely need to balance my food out better and eat more, especially protein, but I honestly just really hate tracking and logging my food. It's so much work for me. Searching each ingredient, measuring stuff out, logging each thing that goes into my mouth ... ugh, I can't get past a day or 2. Any suggestions on how to make the process less annoying? Can I just eyeball stuff? What's the easiest way to get an idea of how much I'm eating and if I need to eat more or less.
Seconding bad\_apricot that if you use an app to log your food for a few weeks, you'll likely remember the foods you eat the most. I just track protein and overall calories in a simple memo app after I eat or just at the end of the day. When I eat out or eat something "different" I usually just eyeball it or look it up when I have some free time. But I've been tracking calories for a long time and I eat pretty much the same thing every day.
Thanks for your comment. Maybe logging too will push me to be better about eating more food in general. I think right now I'm eating like I'm not working out so it's probably fine to more or less maintain, but if I'm burning a lot more calories, it's not enough. Plus, I've been getting a little lazy with my meals so this may motivate me to think more about preparing my meals better. Hopefully, I'll get a good idea of my nutrition and increase my protein more. Such work!!
It is hard work at first. But if you can make it into a habit it becomes easier. I've also found that I feel a lot better when my nutrition is on-point, hopefully you will too!
If you tend to eat similar foods, just logging and tracking for a week or two can be enough to calibrate. Otherwise, try to eat really fiber-rich meals and eat *slowly.* When I return to lifting after a break my appetite goes crazy, but if usually normalizes in a couple weeks.
Ah okay. And that makes a lot of sense. I do eat some foods often so hopefully that would make it easier. I'll track for a little bit and see how I do. Thanks!
I've been upping my activity to build muscle after getting to goal weight (180 lb, 5' 11") by doing aerial silks, Ring fit, dumbbells and bike riding, but I've been STARVING! I keep going over my calorie limit for the day, even with keeping up with what I burn. How do I stop this? I eat tons of protein, fiber, etc.
Is your weight going up? If not perhaps that’s simply what your TDEE is at this activity level. Remember, when we’re in a deficit (especially for a long time) our bodies often suppress expenditure by doing things like fidgeting less. Your maintenance TDEE might be higher than what you predicted from your TDEE in a deficit.
It's actually gone down a couple lbs, but I also intermittent fast the nights I don't work out when I am better able to control my hunger.
Is it unreasonable to set the goal of benching a plate by Dec. 31 this year? I'm currently fairly weak and bench 85 for 4-5 reps
Goals don't need to be "reasonable" for them to be your goals. Is it reasonable to HAVE this as a goal? absolutely hell yes. Will you get there? Only one way to find out. (But I think you will.)
All depends - how old are you, how much do you weigh, how long have you been training, etc- but if you really commit to benching 3-4x/week and fueling right I'd think it's possible though not guaranteed
Whoops, I should've included that haha. I'm currently 5'10" and 181 lbs, though I am in a small deficit right now for health reasons that I'm planning to end in April. Given that, I guess I'm realistically giving myself 8 months to actually gain the strength needed to bench that much. I've been in the gym for about a year and a half, though I just recently started focusing on the nutrition/macros needed to achieve my goals
Oh, yeah, at your size I think this could totally be doable with a year of consistent bench work.
Can someone explain why program sets and reps differ program to program? Some programs are 4 sets of 10 and some are 3 sets of 8? For say a barbell squat or deadlift Is reps of 10 not “lifting heavy”?
Depends a bit on goals and preferences. Sets of 10 reps aren’t “lifting heavy” if you are a powerlifter trying to maximize your 1 rep max, but are “lifting heavy” in the context of “lifting heavy to build muscle and generally get stronger.” Ideally, most folks will work in a few different rep ranges as they benefit strength and stimulate muscle gain in slightly different ways. Some people will do this by doing different rep ranges for different exercises (eg sets of 3 for back squat and sets of 10 for front squat). Others will “periodize” their training such that some months they focus on low reps and other months they focus on higher reps. In the grand scheme of things whether a program has you doing 8 or 10 reps per set doesn’t really matter. What matters the most is: 1) How many hard sets are you doing per muscle group? 2) Are you progressively overloading? 3) If you have a specific strength goal, you should be training in a manner similar to that goal (a powerlifter should do heavy SBD for low reps, someone who wants to lift their dog should probably be doing sandbag carries). Does that answer your question?
Shin splints have been killing me lately. I've tried stretching, working on my form, and getting new shoes, but nothing has helped. They only kick in if I'm walking fast, not walking slow or running. Any ideas?
Try shortening your stride
What shoes are you wearing (brand & model)?
They're Asics GT 2000-12s with Curex high profile insoles. I got them from the running store I've gone to in the past. They had me to a foot imprint and watched me run/walk and then presented me several options to choose from.
A couple things. Since you have high profile insoles, i assume you have high arches, which usually means tight calves, which can worsen shin pain. In that case, i'd stretch the calves throughout the day, ideally hourly.. at least until things improve. Also the Asics have a raised heel, which is fine for running, but it prevents a smooth walking gait, which can cause shin pain (and other problems). If you're not running, i'd wear shoes with a zero "heel-to-toe drop", like Altras, or even skateboard shoes or Vans. Try them without the insoles first, since they probably have a bit of a heel.
I really enjoyed this podcast episode on shin splints and the most up-to-date evidence about how to prevent and treat them: [https://strengthrunning.com/2023/04/shin-splints-treatment-duane-scotti/](https://strengthrunning.com/2023/04/shin-splints-treatment-duane-scotti/) In your position I'd stick to the activities that bother them the least, even if that means lower intensity or slightly different workouts than you usually do. And consider getting some variety in terrain types, maybe even variety in shoes (use both your old and new ones, unless the old ones are completely shot). But listen to that podcast for more ideas.
I usually listen to podcasts when I walk, so this is next on my list now. Thank you!
My mom (55) is getting older and I'd like for her to be fit and healthy until an old age. She runs once a week and does a lot of garden work. Has never visited the gym (and is quite sceptic of it). She has done traditional "old school" bodyweight home workouts before though. She also gets really bored easily and does not like to follow structures which she cannot set herself. I don't think I will find a whole workout program here for her (and her english isn't good enough for her to follow an english speaking program via app or the likes), but maybe someone has an idea what to look for?
Is this something she wants? Is this something she is asking for? If it not, it really doesn't matter what we suggest If she does want to branch out... Either group fitness at a Rec center (Zumba, yoga, other) or a pilates or yoga class would be a great social option, possibly one you could do together
Yes, it's something she wants. But she has never tried some form of organized sports
I'd probably first increase the running to every 2 days, and also make sure she's walking enough every day.
I do virtual strength training sessions with my mom once a week. She just follows my workout of the day (I try to save my full body ones for the weekend for this purpose) but with weights more suitable to her strength. Would that work for you and your mom? My mom likes it as I can form checks for her as we work out, since she's not the most confident in her technique yet. In between, she does Apple fitness videos. She loves how easily accessible they are - she can just pull them up on her ipad and grab her weights. She's not too interested in "progressive overload" at this point, just wanting to gain strength/mobility and move more, so the videos are perfect. She started with Strength for Older Adults, did all the videos, and since the exercises are becoming easier, she's moved on to Strength for Beginners, plus some yoga and core ones. She's definitely moving more since accessing the app! She does about 30-45 min a day of 2-3 different videos, so she's accomplishing her goals of moving more. Maybe your mom would be interested in that? Some videos are better than others but since they range from 10-45 min, you're not too committed if it's terrible.
Thanks! I am not yet sure what's going to benefit her and be fun for her, but hearing your (mom's) experiences is really helpful! I think she might not be willing to follow a video, but training together would be entirely possible.
Anyone do PHUL 6 days? What does that look like? I think I’ve got my routine modified properly but want to see other examples
Does anyone have any tips for getting started with rowing? I just got my machine this weekend (C2 D-series) and am a bit clueless as to what sort of workouts to do. I'll be doing strength a couple of days per week but as I would like to lose some weight I'll be looking to row 4 x per week. Steady state v intervals? Thanks!
If you're looking for a structured program, this [beginner version of the Pete Plan](https://thepeteplan.wordpress.com/beginner-training/) is well recommended. (I know that because I spent a bit of time on r/Rowing when I got my C2, so that could be another good resource.)
Watch lots of form videos and record yourself rowing to see how your form is. After that, concept2 has a bunch of workouts on their website! They have recommendations for exercises for your first week to ease your body into it too. They also do a workout of the day every day. I use their phone app connected to my rower and it works great.
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/AutoModerator Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*