#gym

Empieza sacando tu IMC, luego de eso hay una fórmula en internet para poder calcular de manera fácil cuántas calorías son las que necesitas para el simple hecho de vivir, de ahí habrá que checar tu nivel de actividad física para poder empezar con un déficit calórico sano y empezar a a bajar poco a poco.

---

En mi caso particular también empecé a buscar cómo suplir la comida chatarra o ultra procesada a la que estaba acostumbrada, como avena en vez cereales, leche deslactosada o light, pan blanco o refinado por integral, pan francés y bajé mi consumo de azúcar utilizando adulcorantes y por supuesto agregando frutas y verdura a mis comidas, llevé una vida sedentaria mucho tiempo, así que empecé con ejercicios de cardio por 10 minutos diarios, luego conforme me cansaba menos aumenté el tiempo y tenía un amigo que siempre iba al gym, como a mí me daba pena le pedía consejos a él y me enseñó varios ejercicios de fuerza que podía hacer en casa 🏠 🥰.

---

Espero te sirva lo poco que he aprendido yo ✨. Lindo día 💞.

View more

It’s a tough one. I used to be a full-time student, who used to work and hit the gym all at the same time.
But the past year has been exhausting, the gym part took the biggest hit even when I don’t have to worry about my studies anymore.

---

Finding the balance, for selfcare i.e gym, working out, you have to have consistency, more than motivation. 1 din gym jaa k don’t skip 4 days. What I did is just pay 3 months of your gym fees in advance, phir to apke daddy bhi jayen ge hxhx.

---

Regarding the personal life, you have to spend atleast 1 hours talking with your family. Its the best therapy one can have. Think of it as they need someone to talk as well, so do it for them. There are weekends as well, have chai with your boys, talk shit/business or whatever you want to. Sometimes you wont like going out, but trust me its worth it. 22-27 is the age of saying goodbyes. Most of my friends are leaving and we’re all scared. The best moments of my life has been with them, all we can do is maximise whatever we have left.

---

Yes, work is important, but so is your mental health. Paharon me jaa k thora time guzaro, sb yaheen rehe jana he.

---

Thankyou.

View more

I’m only like this with family members but I do try to make up for it by trying to get my act together and by apologizing for the way I’ve been taking out my frustration and anger on them every once in a while. The reason I’m like this is perhaps because I don’t have any other outlets to release my anger/frustration and it’s quite easy for me to be triggered by the things most people would usually overlook. I do care about my family and hate when I upset them but at the same time, I can’t get myself to enjoy other hobbies or go workout at the gym to release the excess energy and/or my frustration inside of me due to social anxiety and depression holding me back from truly enjoying this life that I have on earth. I currently don’t see a therapist and couldn’t find one that I truly connected with over these past few years so that’s also been taking its toll on me, my overall happiness as well as my ability to make others happy.

View more

Jep, like I said: Keine Ahnung von der eigentlichen Lore und lediglich ein Herunterbrechen auf oberflächliche Stereotype, die man augenscheinlich zu Gesicht bekommt. Bateman karikiert ja quasi durch seine strenge Routine eine Art hypermaskuline Disziplin, an der sich viele Gym Bros ein Beispiel nehmen. Die jeweiligen Hintergründe des Charakters bzw. die Meta-Ebene des Films sind dabei bedeutungslos oder werden für das Sigma Male Trope erst gar nicht näher in Betracht gezogen. Die männlichen Protagonisten werden für dieses Narrativ unglaublich simplifiziert, was ja auch irgendwo patriarchale Strukturen widerspiegelt. Ich verstehe beispielsweise nicht, was Officer K aus Blade Runner dort zu suchen hat. Oder Batman. Es scheint sich dabei wohl auch eine Art einsames und auf sich alleine gestelltes Märtyrer-Syndrom durchzusetzen. Es wäre ja mehr als amüsierend, wenn es dabei nicht reale Untertöne hätte. Diese Trends lassen sich ja zum Teil auch bei weiblichen Personen mit dem "femme fatale" - oder "femme fragile" - Phänomen beobachten, die sich genau der gleichen Séxismen bedienen. "Dark and light female energy" und andere Bullshît-Konsorten dieser Art sind seit geraumer Zeit schon Nischen im Internet, die sich soziokulturell aufs Alltagsleben übertragen. Zu meiner Zeit war das wohl das Tumblr-Girl-Trope oder irgendeine andere Subkultur, die digital Ausdruck gefunden hat (aber noch lange nicht so gefährliche Ausmaße annahm). Das klingt alles zunächst unglaublich trivial und dumm, aber so erstarken Rollenbilder heutzutage. Im digitalen Zeitalter. Und viele sind vollkommen d'accord damit, ohne das näher in Frage zu stellen, weil es auch wieder ein Aufbegehren ist.

View more

Sigma Males sind in der Incel-Nomenklatuer quasi die unabhängigen und intellektuellen Cis-Einzelgänger, die sich darüber profilieren, keiner externen Anerkennung (vorzugsweise von Frauen) zu bedürfen. In solchen Edits werden meist stereotypische Abziehbilder dieses Tropes (aka Patrick Bateman) mit Phonk-Musik inszeniert. Diese Videoedits sind meist kurz und sehr catchy und in den Kommentaren sammeln sich dann regelrecht misogyne Dreckspaten an, die sich in irgendeiner peinlichen Gym Bro Manie befeuern, sich gegenseitig gut zureden und sich mit den gezeigten Charakteren identifizieren. xd Es findet auf so vielen Ebenen eine soziale Zweckentfremdung von fiktiven Gegebenheiten statt, aber es ist ein Phänomen, das man so gut dekonstruieren und analysieren kann. Manche dieser Edits sind sehr selbstironisch und bedienen sich lediglich auf künstlerische Art und Weise diesem soziokulturellen Phänomen. Es ist jedoch kein Geheimnis, dass das in vielen Kreisen eine weitere Dynamitgrube für Frauenhâss darstellt.

---

Hier ein Beispielvideo ("The Ultimate SigmaVerse"):

---

https://youtu.be/1un3EP4L3FE?si=Vwj6-Km4CtuDShgm

View more

Yes, it is a really pervasive issue. Lots of treadmills available then someone gets on the one right beside you to try and chit chat. You have to take your ear buds out and it ruins your workout and your flow. When you politely decline their attention, you have to worry about retaliation. “You think you’re too good for me?” “You’re ugly anyway” etc. Then the ones who see you lift weights and come over to “correct” you, which includes touching you and getting super close. Men don’t walk up to other men in a gym to correct their lifts. They are banking on you being polite and docile.
You could be forceful and say loudly, I’m not interested, please leave me alone. But again, it’s a real gamble on the reaction. You don’t want to be followed out to your car in the parking lot.
I think that these men ruin it for the good guys because it forces women to be wary of everyone just in case. Good men really underestimate the level of aggression some men have at rejection.
Women pay for gym memberships to work out, not to be hit on. There are dating apps for dating.

View more

Eat at a caloric surplus but avoid excess fat. ...
Consume protein with every meal. ...
Perform light cardio during every session. ...
Add nuts and nut butters to your diet. ...
Perform compound lifts over isolations. ...
Use carb timings to maximize workouts. ...
Get plenty of rest.

---

~ Successful weight gain requires that you increase your daily intake of carbohydrates. Avoid low carbohydrate diets. Eating vast amounts of dietary protein won't make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys. Avoid high-protein diets.

---

The trick to bulking ~ To maximize muscle growth, follow proper nutrient-timing strategies to fuel and recover from exercise, including having a carbohydrate and protein-rich snack within 30 minutes of your workout. Consistency is key! Eat every few hours each day to meet your nutrient needs to support weight gain. I used to weigh around 195 /197 and I have dropped my weight down to 188 cause I have been doing early morning gym sessions !!

---

~ In order to bulk up and gain lean muscle mass, you need to be in a state of positive nitrogen balance — this is when muscle synthesis (building) is greater than muscle breakdown. To do this, try to eat some protein (about 20 g) every 3-4 hours — key times are with breakfast, post-workout, and before bed.

View more

You know what? This is the third question about sport/gym and right now my membership is paused for six months to save a bit of money. And you give me almost BUTTERFLIES BECAUSE I CAN'T WAIT TO GO BACK TO THE GYM. 😭 May is the month. I'm getting really excited.
And - to answer your question: I like going in the mornings. It's pretty empty at that time and somehow the people who are there are almost "zen". They seem so deeply relaxed and are friendly. They greet you with a "Good morning" and a genuine smile on their face. No gymshark-posers in sight. No jugdy young adults that spent too much time on instagram.
There are often elder adults or even seniors and I looove them so much, because they are nice, relaxed and have this "I don't give a crap about how you or I look"-attitude and I LIVE for that. One time there was a young woman (maybe 21-23) who did pull ups. I swear her back looked like it was part of a marble statue and elder women stood there with this typical expression while watching her pulling herself up like a bag of feathers. A combination of 😯(eyes) + ☹️(mouth) and a subtle nodding as the cherry on top. I've never seen this kind of respect and appreciation in the afternoon. The people are kinder and joyful in the mornings. I like that, as my anxiety also can't handle people flooded areas and I like this warmth that you can give and receive from strangers. It kinda makes ones microverse a better place. ❤️

View more

No, but I did reach a point where I was about to completely give up on the thought of my life changing since I’ve pretty much been living the same life since 2020. I see others having a life outside and wish that was me but I also realize that I get anxious in public places and as a result, I lower the likelihood of making great friends and doing things that would most likely benefit me (like working out at the gym) due to the fear of being watched and constantly being judged negatively. I realize that I can’t control anyone so the only person I’m controlling too much is myself these days and that’s only hurting me. Once I’m at peace with myself, I’m sure life will start to look better for me and my insecurities wouldn’t get to me as much. A part of me says there’s still hope for a better future but another part of me tells me to just forget it and that I’ll never be genuinely appreciated by anyone. I wonder if people even mean it when they are being nice to me these days, since that might be them just tolerating me and wanting me to get lost deep down.

View more

Oh. I HATE when they don't put weights back.
We have a ladies area in our gym, so I can't talk about the general free weight area (I'm too shy to even walk in there) BUT I hate it so much when I want to use a bar and the weights are still on and in an absolutely chaotic order. Like, beginning from the inside: 0,5kg, 5kg, 2kg, 10kg, 0,5kg [...]
And if you want to organize them you have to accept that the racks look exactly like that, too. They don't give a shit and I just hate it so so much. 🥲
What I dislike, too is when they don't wipe the equipment with disinfectant wipes that are EVERYWHERE in the gym and leave their sweaty butt cheek prints air drying on the equipment because they don't even use a towel (properly).
I hate the disrespect - well, it's not even disrespectful. These people just seriously don't give a single little f*ck about other people because they are incredibly self absorbed. One may think that I'm too sensitive, but think about it... why is the world as f'ed up as it is? It's because people are ignorant and self absorbed and you can see that perfectly in little acts like that, where they don't think about others and think the world revolves around them.

View more

That's a very good question! Let me explain it:
I don't. 😄

---

The last six months were so exhausting, I stopped hitting the gym and keeping track of anything that could be good for my body in any way. The only activity were the doggo-walks.
But (!) I have some exercises that I want to start doing again. For example: Pressing your back against the wall and stretching your neck, while pushing your chin down to your chest - without losing contact to the wall, of course. Tense your belly muscles while pressing against the wall and try to press as much skin against it as possible. Do it a few times during the day, hold it some time (I have no idea for how long exactly; I do it for like... a minute or sth.?) and that's it. What I did as a child: my grandma made a game out of balancing a book at the top of our heads. It worked wonders.
Another exercise is: Laying flat on your belly and holding a towel with strechted arms above your head, while facing the floor; don't move your head in any other direction. Hold the towel with both hands at a distance that your head could fit in there and then pull the towel outwards, while tensing your whole body and lifting your feet and shoulders as if there was a string attached. Keep your head facing down while doing so. Hold it for a minute. You'll feel this in your whole back. :D and the rest of your body. Hell, I felt it in every fiber when I first started it, as I was very stiff and had to start with baby steps again.
These are three very simple exercises that fit in every time schedule. I mean... i could've done all of them instead of writing this answer. 😄
Oh, and I hope that my way of explaining is understandable. I can imagine that one have absolutely no clue what I've tried to describe. Maybe I I'll find a tutorial (if necessary) that I could attach to the answer. :)

---

And sorry for any errors or spelling mistakes that could impede the reading flow.

View more