Monday, December 9, 2024

Gym culture

My spouse is into powerlifting and pays for me and him to have a gym membership at a powerlifting gym. I love that he does that and encourages me to be active. And of course, I'm looking to prioritize working out in my weight loss goals. The problem with my current set up- I don't do weight training myself and to do exercise I enjoy, that entails cardio machines. This gym has been under construction the entire year I've been going there. The intention, I was told, is for cardio machines to be on a second level but in this year, I've been going and trying to be patient, they have been sort of randomly moved throughout the gym and half the time many aren't even plugged in. The others are largely out of order. That has left me with 1 stair master and 1 treadmill I like to use for my workouts and on more than one occasion, other members have used them, and I have had no machines to use for a large portion of the time I budgeted to be there. It's also one that plays very loud music that's misogynistic and a gym where some people very loudly slam their plates - both of which has sometimes resulted in panic attacks for me at this gym. My favorite thing used to be the elliptical but at this gym, they've been out of order or in a location that is inaccessible (crammed up against a wall) for the entirety of this year I've been going. When I inquired, they claimed they'd move them to an accessible area within a few weeks and they still are not accessible. As a result of all these things, I often don't want to go there. It's hard to predict that I can even use the gym the way I want to when so few of machines are available to begin with for me. I'm considering buying my own membership elsewhere, but it looks like I'll be paying at least $60 or more a month to do this. Is this reasonable? For me, it sounds like a lot of money but then again, I've never paid my own membership before. Husband's the one who is helping me get active. It's fun to go together sometimes and it's great not having to pay anything, but I think the unpredictability could be a barrier to me sticking to an exercise plan. Wondering if anyone has advice or has been in a similar position?

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Female, 24 – 6-month progress: Dropped 5% body fat, maintained muscle mass, and lost a few kg with fasting and fasted workouts!

Hi everyone! I’m 24 years old, and I've been practising regular fasting for the past 6 months. I created my own fasting program, never fasting longer than 24 hours, and adjusted it according to my cycle. I also worked out fasted (don’t throw rocks at me! 😄), but not consistently—around 30 workouts over the last 6 months. I wanted to share my progress because I’ve seen some great changes in my body composition!

Before (6 months ago): Body fat: 32.3%, Muscle mass: 39 kg, Weight: 61.2 kg

After (now): Body fat: 27%, Muscle mass: 39.85 kg, Weight: 58.4 kg

I hit a plateau around 60 kg and couldn’t move past it for about 3 years. Even though I didn’t work out consistently, I managed to reduce my body fat by 5% while maintaining and slightly increasing my muscle mass. The weight loss wasn’t huge, but I feel more toned and defined, and overall, I feel much better physically and mentally. The most rewarding part is how much more energized I feel!

If you’re thinking about trying fasting, remember that it’s not just about weight loss—it’s about body composition and how you feel. Stay patient and be kind to yourself. Even without perfect workout consistency and calorie tracking, it has made a big difference for me.

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Weight loss tips when using Habit tracker?

I've been using the Habit tracker to help with lifestyle changes, and I've had good success building healthy habits around specific actions. Rather than just "drink more water" I've switched my habit to "fill your water bottle"—I find I'll happily drink the water when it's on my desk. Rather than "don't snack" it's "don't have dessert at lunch"—lo and behold, I'm eating way fewer snacks with lunch. This specificity really works well for my brain—it feels less like constant vigilance and more like a task I can check off.

Any other ideas for similar specific weight loss tasks? I've also got "meditate," "get 10000 steps" and "no snacking past 8 pm" but I would love to add a few more.

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Sunday, December 8, 2024

My pants didn't fit!

They were still too small lol However, in my whole life, non fitting clothes would send me into that spiral and putting on my leggings because they're my best friend would make me sad. I was shocked with myself though when I hauled those work pants halfway up my legs, realized it wasn't happening, and checked the size-my immediate thought was "oh well, not there yet" and I did indeed happily put on some other pants. This is carrying over into holiday overeating and not keeping to my IF clock. I tell myself it'll make for a good workout the next day and get right back on track. Again, I felt remorse to some extent because eating til you don't feel good isn't pleasant no matter what your weight, but I see everyone going through it and just get back on track until Christmas comes around.

So the pants didn't fit, but they will. In the meantime I'll focus on how my loose clothes are getting looser and longer. I accept that my boobs are my indicator of more weight loss but I'm not buying new bras yet lol

Keep up the good work, everyone! I'm 17 lbs down in a few weeks after a few months of half-hearted starting to lose weight.

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Here’s to making it sustainable

Highest weight: 195

Lowest weight: 143

Current weight: 164

Goal weight: 150-155 range

I have struggled with consistency since I started my weight loss journey in 2020. I will say, I have been successful in keeping off 30lbs, but always seem to struggle to stay at 150-155 and instead end up at 165-170. I think I need to focus on making it sustainable for myself. I struggle with all-or-nothing thinking, especially in this area. So I am just trying to work on my mindset!

Things that work for me:

Portion control

Daily walks

Lots of water

Emphasis on getting enough protein & veggies (vegetarian)

Weighing myself once a week

I struggle with:

I live in AZ so when May comes around up through September, I have to have a plan for continuing to do cardio in the summer, moving it to indoors.

Burning myself out - I need to pace myself and take maintenance breaks. Also just knowing when to stop. I find myself wanting to go lower and lower and then I burn out and do the opposite.

Hoping to be more active in this community again to keep myself accountable. Wishing everyone else on this journey the best! Day by day is the best way!

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I'm scared of becoming fat again

I've always been fat. But there was a moment in my life (2022-2023) when I was feeling bad and reached 100+ kgs(around 230 pounds) (I'm tall 5'7 more or less). Between September 2023 and today I've lost around 65 pounds, but I can't eat in a decent way. I always binge and cheat and then fast to keep my weight down and it seemed to work for my weight loss. But now it's backfiring I think

Lately I've started eating more because there's nothing else I enjoy doing and I've gained some pounds. I see my face has become fatter. I started working out but it seems to be too little to do anything. I'm scared of becoming fat again and I don't want to. I know I would not be able to lose it all again. It's the only thing I've ever done that made me proud and I'm seeing it vanish in front of me. I'm scared.

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Saturday, December 7, 2024

Am I gaining muscle as fast as I'm losing fat?

As the title says the past 2 months I haven't lost weight like I was when I first started, I understand it won't fall off like it would when I was at my heaviest but the past 2 months I've been stuck at 185lbs, with no change in diet but a more intense workout.

A bit of context Im 6ft tall 30 years old and been about 165-175lbs the majority of my adult life around 2 years ago lost my job and gained roughly 70lbs and at my heaviest I was 249, in April of this year I started getting my life back on track and being active again with pretty consistent weight loss, I mostly focused on watching my calories and getting back into my hobbies with mild workouts focusing on cardio. I'm now down to 185 and very happy with my results but I hit a plateau and decided to increase my workouts in October but the scale reads the same basically every day.

Am I just gaining muscle at roughly the same rate I'm burning fat? I can visually see a different in with a flatter stomach and smaller thighs and clothes are becoming baggier in comparison to 2 months ago, but I mostly just want to make sure I'm not going crazy.

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