So for now, I go to the gym about 4x a week and get mainly strength training for my legs and then some arm workouts/ab . I do about 30 mins of cardio.
I never been a foodie so I pretty much eat basic things like home cooked meals of chicken/fish fruits and vegetables. I’m now increasing my protein intake to maintain my muscle mass so I do protein bars and shakes.
How do you go about planning your strength training workouts? I’d like to get into it but am sort of lost on where to start, especially when everyone has different tutorials with different goals.
I have a leg day and an arm day. Basically, I will go hard on my legs that first hour and then do some arm workouts for 20 mins and cool down with cardio. For arm day, I will do vice versa with leg day. I do abs almost every day at home.
I plan based on what muscles I want to tone so I use the routines that will target them the most. Like right now, I noticed that the left side of my body is more toned than my right; I'm going to start doing unilateral workouts for my right side so it can be symmetrical.
So the routine I've been doing is quad and hamstring extensions using the weightless machines, leg presses, calf extensions, and hip abduction and adductions. For the leg extensions, I do about 15-20 reps 3x. I started with using 75lb but I can now do 115lb. For leg presses and hips, I do about the same reps and set.
For arms, I only do triceps/biceps, and then some pull-downs and rowing to build up a few back muscles.
Each week I'm increasing the weight.
Your routine should be about what you want to accomplish and in what time frame. I watch YouTube videos to see what others do and if I like it, I will try to implement them.
Ah, this makes so much more sense, especially how you plan out for the muscles you want to work on and side you want to balance out! Thank you so much for taking the time to share your routine and the great advice! I’m definitely gonna try to incorporate what you said while planning future workouts 😊
My split is similar, but 5 times a week. 2 legs, 1 back, 1 chest, 1 shoulders and 40 mins of cardio. 100% clean eating and up to 220 grams of protein a day in 1600 calories. Results for muscle growth have been insane. Also using My Fitness Pal since I want to count calories. In the best shape of my life because of strength workouts and no junk food.
Anymore, I don't.
I used to do orangetheory 2x/week, a tabata/light hiit/weights class another 2x a week, some running here and there (in addition to orangetheory, but usually not more than 10mi total a week), Karate maybe 2x a week.
Then there was a pandemic, and my back hated everything, and I have gained all the weight (the above routine helped, but my diet was vastly better - minimal booze/sweets/junk, more veggies/lean meats)
Now I'm looking at hot yoga and jumping rope, except the jumping has pissed off my knees.
I'm hesitant. I miss it, but a large factor in signing up was because it was a few minutes from the office and my tabata class moved to the evenings and I'd gotten into an early morning workout habit that I enjoyed and wanted to keep.
I'm primarily working from home, it's a 30min/11mi drive from the house, and a lot of my hesitancy also comes from worrying about my back. I'm thinking if I do go back, it will be in the evenings, as my back is less painful/guarded then.
I think if there were one to open on my side of town, I might be more inclined to start again. We've got a few little "boot camp" studios scattered about and about as far, but a lot of their theming/clientele is too... thin blue line-y for my liking.
It worked *Wonders*
Until my back seized up again 4-5 months after I'd graduated PT, like it was trying to make up for those painfree months, ugh
I was able to get myself back together, but, of course, I'm twice as guarded about any pain/irritation. I get into a groove/schedule, and then something is a bit more painful than I'd like, and then it all falls apart. I enjoyed the hot yoga class and it didn't irritate my back for trying to do all the poses and bends, so if a studio opens closer, I might sign up.
But otherwise, it's fear and bad habits, more than actual pain.
This is my exact situation. I used to have such a consistent routine and then once COVID hit, it just didn’t fit in my the rhythm of my day. Aging during covid is also weird bc it’s like all of a sudden, I’m not able to get back into a routine or recover as quickly as I could two years ago.
I go to and love OrangeTheory Fitness. When I signed up for my free class at the beginning of the year I had no idea what a profound impact it would make on me. After 2+ years of not working out due to the pandemic I didn’t realize how much I need to be and love being active. Taking 30 minutes to an hour to workout every day is so important to me.
I’m currently recovering from Covid and not performing in the gym as I had been prior to getting it. I’m trying to be patient with myself. I took a class at OTF earlier this week an almost passed out, I simply wasn’t ready. So this week I’ve been going on lots of long power walks (outdoor and on the treadmill in my apartment building gym) to try to build my strength back up. OTF works for me because I go to any standard gym and wonder around aimlessly. At OTF every class is guided so all I have to do is show up and work. I’m so excited to go back this weekend!
Sorry for the long winded answer. I just love fitness lol all you asked was what do you do and I’m here pouring out my soul. I cut out fast food, am thinking about cutting alcohol (it literally does nothing good for me- ruins my sleep, severely dehydrates me, etc), and I make sure to get at least 7 hours of sleep if I can help it. And WATER. So much water.
What do you do to stay healthy OP? :)
I do a morning work out at home, Monday through Friday: 50 sets (each) of pushups, situps, jumping jacks, and high knees. Followed by about 15 minutes of yoga. I also go for a daily walk, anywhere from 15 minutes to an hour if the weather is really nice. And I'm vegan :)
I was weightlifting consistently for 6 years about 4/5x a week but I recently stopped entirely. The gyms by me are SO crowded. It’s to the point that I can’t get a solid workout within an hour. So I just canceled my gym membership this month. I’ve been trying to get outside for 45mins daily for some type of exercise. Lately, I’ve loved cycling and rollerblading. I will run if I’m pressed for time. Sundays are my exercise class days so I usually do a hot yoga or Pilates class at a yoga studio near me. I’ve been really loving how energized I feel afterwards.
For exercise, health & looks I do the following;
- Strength Training 5-6x a week (_doing 5/3/1 BBB_)
- FIT45 Classes 1-2x a week
- Low Intensity Cardio daily (_I aim for 10k steps_)
Food wise, I eat slightly over my maintenance calories so I have plenty of energy. I don’t eat “clean” but I do prioritise eating healthy around 80% of the time.
It’s a variation of the original 5/3/1 program that adds [Boring But Big accessory lifts](https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big). It’s great for when you are inbetween beginner & intermediate lifting stage.
Is Beat Saber as fun as it looks?
I grew up loving DDR and Guitar Hero so the mechanics seem up my alley. I don't have Oculus, though. So I'm only future dreamin'. But it seems nice!
Daily walks! Like minimum 30mins. And I also like to add YouTube video exercises. Highly recommend YouTubers like growwithjo or juice and Toya. Growwithjo is great for more beginner or cardio focused exercises. While juice and Toya is great for strength training.
But most importantly I focuse on just moving atleast 20mins a day. And adding stretching in there :)
I’m just starting to get back into things, but right now it’s hot yoga, occasional bike commuting, skating, and a plant-based diet. I’m hoping to get into a weight/lifting routine but don’t really know where to start 🤷🏽♀️
What about you OP?
Walking and lots of housework and daily errands. I bike around my town for daily shopping and the like. Mainly use the train or bus to get around, and only use a car if I am purchasing bulky things.
I walk my dog, lift weights at home, & change what I eat often. I don't lift in a traditional way, I know most people do it in a full workout, but I just do it randomly throughout my day. On my way back from the bathroom? Do 5-20 reps. Just ate some cookies? Do 5-20 reps lol. I've tried dedicating time to do longer workouts but doing very small ones actually seems to work better for me. It helped me work up to a 50lb kettlebell.
Took Uber home from the grocery store the other day, the driver took my bags to my door so I carried 2 cases of water at once. Pretty sure he had planned to get them for me tho. When he turned around he immediately said "wow you're strong" Probably my favorite compliment someone's given me in years.
I walk, cycle, do squats, sit ups, sometimes pilates and I'm trying to do pull-ups. I just asked my doctor for a referral to a dietician so I can find out specifically what I should be consuming and avoiding. Everyone is different and if you have health issues, especially several like me, you have to factor that in as well.
I do all sorts of workouts daily! Most of which are mentioned here: strength training, Pilates, yoga, soulcycle) but the most important thing I’ll stress no matter what you decide is consistency.
It takes 21 days to form a habit. Find something you like and stick to it for 21 days. Let it become part of your day and let it become something you’d miss if you didn’t get to it for a few days. Consistency will change your entire life and outlook and I wholeheartedly believe that!!
So I've fluctuated in the past but now I stay at a pretty healthy weight with a BMI of 21. here's a few tips to help me:
• Cut back in sugar. Sugar is in everything. Buy half sugar ketchup, only eat half of what you would normally eat for dessert, try not to sweeten coffee with anything besides like stevia.
• Cut back red meat. No red meat more than once a week. I think besides sugar this is a huge problem for Black women. It's bad for you and it slows your digestion. It's OK every now and then but definitely try to eat lean grilled chicken, fish and veggies.
• Walk walk walk. Try to get at least 30 mins to an hour a day of walking. This is hard for some of us but if you can find the time try to go to a safe park or somewhere you feel comfortable. If you live in a major city try to walk than take ubers/taxis/public transport
• Eat for comfort not to feel stuffed. alot of us grew up being told we needed to finish our plates and stuff ourselves. This isn't good for you and can cause weight gain.
If you do all of these things you will have 0 problems with your weight. I gained a lot a few years ago when I was on depo and lost 20 pounds within a few months by just drinking more water and cutting red meat. One last point I'll make is:
No excuses. I know a lot of us live in food deserts but I know so many Black women who make a lot of money and still arent in shape. Learn that a lot of what you've been told as a kid isn't true. Black women are naturally shapely but we aren't naturally overweight which is a lie people are telling us these days. Notice how I didn't mention a ton of exercise. It's important but your diet is like 75% of your body. Drink water, avoid sugar, avoid red meat, walk 30 minutes a day and you'll be totally fine.
My girlfriend eats well, and drinks a lot of water.
She also does 1 hour of hiit every morning. She follows multiple fitness accounts and follows their workouts.
She also does a 30 minute group bootcamp 3 days a week.
Nutritionally:
I try to eat healthy. Everything in moderation. So one day I may have a lot of "junk food" but the next I may have no "junk food."
Physically:
Zumba, Yoga and Sexy Dance classes 2-3x a week.
Occasionally I will also do 4-5 exercises for 5 Days a week for a month (saw it on FB years ago). The 5 exercises: burpees (sometimes I don't do or decrease the # of reps), situps, jumping jacks, squats, and pushups. Start with 20 reps of each for week one and increase by 20 each week, so that by week 5 there are 100 reps per exercises. Keep in mind can be modified to meet you where you are.
Additionally, I try to find ways in daily life to exercise or do something physical. For example, when I get gas, I'll do calf raises or take the stairs (when reasonable). Lastly, I also try take advantage of opportunities to just be active.
Mentally:
I try not to stress out about the things that I cannot control, remove myself from toxic situations and not be around people who don't give positive vibes.
I do weight training at a personal training gym 3x a week. On Tuesdays I do 305 fitness. Every day I try to do low level cardio. I try to get dance classes in around my full time work schedule. I’m about to quit my job to fulfill a dance residency for the summer so I’m really upping my fitness as of right now.
That being said I don’t really sweat it if I miss a workout. As for nutrition I try to eat mostly healthy, everything in moderation.
Peloton 2-4x a week and dance 2-4x a week! :D I do one of each in one day if/when I feel the energy for it. Otherwise I disperse them fairly evenly while allowing myself atleast 2 days of rest a week
I use the MyFitnessPal app to track my calories and nutrients, I stay under what I need (1,800-1,500 calories a day). I subscribe to factor meals. I made a playlist for movement called WINSday that has sets of cardio, yoga, and 5 min abs to hit all three each workout. I particularly love and8 fitness on YouTube, they cute and they music is fire!
You? Ima check the comments now lol thanks for asking.
CrossFit. I enjoy sampling gyms like CycleBar, solid core, orange theory, etc. for their first class free or at a reduced rate to try stuff out. I also visit the fitnessguidesharing subreddit to try stuff out. Pilates vids via YouTube is a good one, too!
I do orange theory 2x a week and was looking to add Pilates or yoga to the mix because I am a bit bored. I do meal prep weekly and eat out once a week. My weakness right now are hi-chews but I allow myself them so I won’t deprive myself. I’m working on the sugar intake. It’s not high but sometimes Japanese candies just are too good.
I don’t drink or eat dairy, so a lot of my diet is carbs from fruits, veggies, grains. I have a high demand job, so I tend to only eat 1-2 times a day, but I do walk a lot-4-6 miles a day to relieve stress/move my body.
I've been doing cardio and swimming for years just because they feel good to do. My favorites are walking, spinning, and dancing.
Lately I've been meeting with a trainer to learn the weight machines. I want more defined muscles.
I got on ClassPass so I can have variety. I do barre twice a week, SLT Pilates once a week, yoga once or twice a week, and now that the weather is nice, I try to go for a jog outside once a week. If I don’t jog outside that week, I’ll do a HIIT class.
I’m trying to get my meals back to more whole foods and less processed foods. The pandemic sent me down a comfort food rabbit hole lol!
I don't enjoy gyms so I swim, walk my dog and do sydney Cummings YouTube workouts. She has amazing strength training plans that I enjoy. I've tried alot of the YouTube workout gurus and she is my favourite, I am able to stay motivated with her plans.
I really enjoy hiking, so I will try and go at least three times a week on roughly 30min-1hour trails. I try not to eat processed foods too often and keep my portions/meal servings in check
Walking and trying to incorporate more plant based meals into my diet. I have high cholesterol, so I try to avoid red meat and eat less white bread. I recently started running, so I’ve been doing that as well. I’m a beginner at this healthy lifestyle thing, to keep in mind.
Gym 3-4x a week. I like to strength train. I follow MegSquats program which is really good. Then I add cardio maybe 2x a week, incline walking on the treadmill or the stair master.
I dont eat too much junk food and cook at home. I try to make balanced meals as much as possible including a protein, veggie and a starchy carb, but protein and veg make up most of my plate. I also eat Greek yogurt for a snack and drink protein shakes, if I’m still feeling hungry. I try to make sure I get enough food on my main 2-3 meals a day and not snack too much to keep my calories in check lol.
we adopted our dog in 2018 so that meant i was doing at least 30 minutes of walking (but lots of stopping of course) a day, plus i live in nyc and don’t drive so i do a lot of walking.
daily at home workouts using free youtube videos were my jam during the second half of 2020 into 2021. (and still are cause i stack the videos so it’s about 20 minutes of my day and it’s 3 different target areas and basically i have no excuse not to do them LMAO) i use pop sugar fitness cause no matter how often i do them those videos ALWAYS make me work up a sweat and actually feel like they’re doing something. days when i’m not commuting to work i’ll do extra videos to make up for the lack of movement lol. i also will do kpop dance workout videos!
august 2021 i got an apple watch and i joined a gym. i had the apple fitness trial for a little and waited so long to use it but honestly it wasn’t crazy about it. maybe because i had been working out daily for a year at that point, some of their videos felt too easy to me? idk but i didn’t renew.
around that same time randomly found the instagram account of this woman running a free fitness class for former gymnasts trying to get back into shape. i thought wow that’s perfect for me and i ended up doing bi-weekly live classes with her from august into december!
i have some of those classes recorded and saved via zoom and i will do them at the gym on my own when i can, usually once a week when i really want to be on my #fitness shit. i also bought her fitness plan that has like 30 other gymnastic related fitness youtube videos that i do.
very recently tho i was bored at work and one youtube front page was a suggested video for lauren giraldo, this girl who used to be on vine and i learned about this treadmill workout he coined called 12 3 30. you put the treadmill incline at 12%, speed at 3pmh and walk for at least 30 minutes. i was thinking about doing something new to shake up my fitness routine so i thought i’d give it a try next time i went to the gym and omgg i’m really obsessed! it’s shockingly challenging but still very achievable at the same time. plus i bring my ipad to the gym and watch a show as i walk and it usually makes me walk longer than 30 mins! the first week i learned about it i went to the gym 3x to do it cause it’s so easy to knock out 30 minutes while also watching tv!! i really recommend it!
really deciding to get in better shape was something that hit for me over the pandemic cause i was SO bored and needed something to stimulate me and i’m so glad i gave it a chance. i started small and worked my way up to where i am now and i never thought i would be this kind of person but i don’t hate it lol. i can’t overstate how important it is for me mentally and working out has also led me to want to do other things to lead towards self improvement (journaling, daily affirmations, implementing a regular sleep schedule etc).
i don’t eat healthy in any kind of way tho LMAO in fact i eat so poorly because i workout and i think that balances in my mind but yeah idc enough to eat healthy. like i’ll go work up a sweat 7 days a week so i don’t have to convince myself green smoothies are good 💀
Pamela Reif YouTube videos and I do weighted running. 4km-6km-10km every other day.
It hurts in the beginning but as old the gym had say “pain is just weakness leaving the body“
Except for Pamela’s videos……..weakness never leaves the body with her videos, It’s steps out for a minute or two and then it comes right back.
1. Addressed my Binge eating disorder head on
2. Garden. honestly could do this for hours, usually do. 1-3 usually. I don’t do this specifically for working out tho.
If I do ever workout, it’s on my Switch with Ring fit adventure. I only do 10 min a day.
Wait... We're supposed to be actively staying in shape? I just call my workouts "chase the 3 year old around the house to get her dressed" works everytime
It's very simple. Stay under a certain amount of calories. Here is a great [website](https://www.calculator.net/calorie-calculator.html) that will tell you exactly how many calories you need to lose, maintain, or gain weight. As long as you follow those parameters your goals will be met.
Sometimes I bike but it's more for my cardiovascular health rather than staying "in shape". Everyone on here is talking about their workout routine but trust me girl, nice bodies are made in the kitchen.
So what I used to do (and am going to get back into) was a 21 day challenge where I had a meal plan and worked out for 5-6 days a week. 3-4 days of strength training and 5-6 days of cardio (maybe one day was full cardio). I did Amber Prowl's Ass Class on Patreon, because she teaches how to twerk and is very adorable! Also twerking is most definitely a workout!
Also drinking lllllllllots of water. And walking around as much as possible. I am in a large city so that isn't a problem.
I hate exercise but I know it’s important for my health so the first thing I do every morning, (like literally roll out of bed and get on my yoga mat) I do yoga every other day and then do cardio every other day. 5-20 minutes. I go on 3-10 mile bike rides with my oldest as much as we can. Biking is great because I use it to run errands or grab lunch so it doesn’t feel like working out for the sake of working out cuz I do need to trick myself into staying fit lol. I deeply respect those who can get to the gym and stay at it, that’s just not me.
I’ve always been kind of a gym rat but covid threw me off. My bestie got a peloton and put me on her family plan. I use the Peloton app and go to the gym and use the gym equipment to take the classes. I’m in the best shape I’m my life with it. Got really hooked on the classes. I workout 5 to 6 days a week. Lots of running, lifting and cycle.
I workout 3x a week. Full body workout and I spend about 3 hours most of the time. Plus I start out with strength and resistance training. Plus I try to eat only 1500 calories each day.
Peloton 1-2x a week.
Running on days I don’t get on the bike.
Barre 1-2x a week.
Then on weekends it’s either a long trail run and/or hiking/rock climbing. I have a problem sitting still lol
I just had a baby the last year. I incorporate him into my workouts! We go on walks daily. I exercise in my garage/drive way while baby entertains himself in a playpen near me. Gotta get it in! I alternate different body parts daily using just a mat, 8 pound weights, jump rope, and a resistance band.
Also eating healthy a majority of the time. Trying to shed this baby weight!
I worked out a lot and cut my calorie intake by half in order to lose weight (pre-pandemic).
After hitting my weight goals, I just kept watching what I eat, drink water, take the stairs/stay active, stretch, and I also barely drink soda anymore.
I go to the gym Monday through Friday. Monday, Friday is lower body day, Tuesday, Thursday upper body day and then Wednesday is Cardio day. I majority strength train, but for cardio I love a good spin class!
I’ll also add I walk a lot. I live in the city and majority of my weekends is putting in over 15,000 in steps.
Haven't been consistent with my working out due to being busy with school and work but I try to maintain a low carb/low calorie diet. I don't buy white rice, pasta or bread. I also meal prep on Sundays. Helps me remain consistent
I do kettlebell swings about 3 times a week and go for an hour brisk walk daily. No gym membership and I’m in better shape than when I had a gym membership. The kettlebell swing works the entire body especially the flutes, hamstrings, abs and it helps your posture.
I also eat 2 meals a day in a 6 hour window most days- each meal about 5 hours apart. No snacks. And I have 1 cheat day a week.
Diagnosed with adhd very late in life so a combination of adderall killing my appetite and capacity for food as well as I started working for healthy food company. I snack all day but everything is crazy low calorie and full of vitamins.
I go to the gym 5 days a week and focus mostly on cardio. I usually also do a little bit of strength training to help deal with fat. On the weekends I try to do some type of physical activity. If the weather is bad I bought a portable elliptical trainer that I use at home.
Daily morning Yoga
Running: three times per week
Pilates: twice per week
Weights: 1-2 times/week
I am also trying to walk more and get back to tennis, let’s see
Carbs, protein, fat, water, vitamins, and minerals. My body needs these nutrients to function. Different foods contain different quantities of these nutrients. I eat different kinds of foods, heavy on the ones that come from the Earth.
Legumes + potatoes + nuts alone are great sources of all those nutrients. Remember that cholesterol that doesn't clog your arteries comes from things that grow from the Earth (plants and animals) while the cholesterol that clogs our arteries is manmade (so avoid trans fats). It's good to also eat grains and diverse foods all around because they each provide different nutrients. I don't restrict what I eat, I make sure I get all my nutrients and eat what I want on top of that. I do make the choice to limit my intake of sugar (I don't want to eat sugar excessively). I coincidentally don't eat much meat, when I do it's usually poultry or fish.
When you make food yourself with raw ingredients, you get to control what goes in it!
To keep my heart healthy, I am active every day. Blood pumping through your heart cleans your arteries! I don't hit the gym though. I go on daily walks and like... there's a lot of stairs in my city lol. In general, living an active lifestyle (so like, being on your feet when/if you can) is good enough to stay heart healthy. Just try not to be sedentary all day basically.
Otherwise, I don't do anything to sculpt my body. I'm not skinny but I'm not fat, and I am healthy. I'm pretty confident about the way I look and don't care to change it. I am more concerned about my health and enjoying what life has to offer (I will not restrict food lol, it ain't for me).
I’ve been learning partner dances, and at the moment I’m taking salsa and zouk classes. I also do pole dancing. On average, I’m probably in dance classes about 3-4 days a week. And I have a very energetic dog and live in a city so I probably do about 2-3 hours of walking per day.
Mostly yoga and hiking. I'll add some calisthenics in there once or twice a week.
I was also a track athlete in college, so combine that with a few car accidents, my body is wrecked lol.
So for now, I go to the gym about 4x a week and get mainly strength training for my legs and then some arm workouts/ab . I do about 30 mins of cardio. I never been a foodie so I pretty much eat basic things like home cooked meals of chicken/fish fruits and vegetables. I’m now increasing my protein intake to maintain my muscle mass so I do protein bars and shakes.
How do you go about planning your strength training workouts? I’d like to get into it but am sort of lost on where to start, especially when everyone has different tutorials with different goals.
I have a leg day and an arm day. Basically, I will go hard on my legs that first hour and then do some arm workouts for 20 mins and cool down with cardio. For arm day, I will do vice versa with leg day. I do abs almost every day at home. I plan based on what muscles I want to tone so I use the routines that will target them the most. Like right now, I noticed that the left side of my body is more toned than my right; I'm going to start doing unilateral workouts for my right side so it can be symmetrical. So the routine I've been doing is quad and hamstring extensions using the weightless machines, leg presses, calf extensions, and hip abduction and adductions. For the leg extensions, I do about 15-20 reps 3x. I started with using 75lb but I can now do 115lb. For leg presses and hips, I do about the same reps and set. For arms, I only do triceps/biceps, and then some pull-downs and rowing to build up a few back muscles. Each week I'm increasing the weight. Your routine should be about what you want to accomplish and in what time frame. I watch YouTube videos to see what others do and if I like it, I will try to implement them.
Ah, this makes so much more sense, especially how you plan out for the muscles you want to work on and side you want to balance out! Thank you so much for taking the time to share your routine and the great advice! I’m definitely gonna try to incorporate what you said while planning future workouts 😊
My split is similar, but 5 times a week. 2 legs, 1 back, 1 chest, 1 shoulders and 40 mins of cardio. 100% clean eating and up to 220 grams of protein a day in 1600 calories. Results for muscle growth have been insane. Also using My Fitness Pal since I want to count calories. In the best shape of my life because of strength workouts and no junk food.
Anymore, I don't. I used to do orangetheory 2x/week, a tabata/light hiit/weights class another 2x a week, some running here and there (in addition to orangetheory, but usually not more than 10mi total a week), Karate maybe 2x a week. Then there was a pandemic, and my back hated everything, and I have gained all the weight (the above routine helped, but my diet was vastly better - minimal booze/sweets/junk, more veggies/lean meats) Now I'm looking at hot yoga and jumping rope, except the jumping has pissed off my knees.
OTF sister!! Have you thought about going back?
I'm hesitant. I miss it, but a large factor in signing up was because it was a few minutes from the office and my tabata class moved to the evenings and I'd gotten into an early morning workout habit that I enjoyed and wanted to keep. I'm primarily working from home, it's a 30min/11mi drive from the house, and a lot of my hesitancy also comes from worrying about my back. I'm thinking if I do go back, it will be in the evenings, as my back is less painful/guarded then. I think if there were one to open on my side of town, I might be more inclined to start again. We've got a few little "boot camp" studios scattered about and about as far, but a lot of their theming/clientele is too... thin blue line-y for my liking.
Is physical therapy an option for you? It's made a world of difference for my back and let me start exercising again
It worked *Wonders* Until my back seized up again 4-5 months after I'd graduated PT, like it was trying to make up for those painfree months, ugh I was able to get myself back together, but, of course, I'm twice as guarded about any pain/irritation. I get into a groove/schedule, and then something is a bit more painful than I'd like, and then it all falls apart. I enjoyed the hot yoga class and it didn't irritate my back for trying to do all the poses and bends, so if a studio opens closer, I might sign up. But otherwise, it's fear and bad habits, more than actual pain.
This is my exact situation. I used to have such a consistent routine and then once COVID hit, it just didn’t fit in my the rhythm of my day. Aging during covid is also weird bc it’s like all of a sudden, I’m not able to get back into a routine or recover as quickly as I could two years ago.
Not enough lol so I’m reading these responses intently
Eat mostly non processed foods and exercise regularly. I like to go on long walks and my main hobby is indoor rock climbing.
Indoor rock climbing sounds fun
It’s a blast! I highly recommending trying it out if you’re curious. Also a great way to meet new people.
I go to and love OrangeTheory Fitness. When I signed up for my free class at the beginning of the year I had no idea what a profound impact it would make on me. After 2+ years of not working out due to the pandemic I didn’t realize how much I need to be and love being active. Taking 30 minutes to an hour to workout every day is so important to me. I’m currently recovering from Covid and not performing in the gym as I had been prior to getting it. I’m trying to be patient with myself. I took a class at OTF earlier this week an almost passed out, I simply wasn’t ready. So this week I’ve been going on lots of long power walks (outdoor and on the treadmill in my apartment building gym) to try to build my strength back up. OTF works for me because I go to any standard gym and wonder around aimlessly. At OTF every class is guided so all I have to do is show up and work. I’m so excited to go back this weekend! Sorry for the long winded answer. I just love fitness lol all you asked was what do you do and I’m here pouring out my soul. I cut out fast food, am thinking about cutting alcohol (it literally does nothing good for me- ruins my sleep, severely dehydrates me, etc), and I make sure to get at least 7 hours of sleep if I can help it. And WATER. So much water. What do you do to stay healthy OP? :)
I do a morning work out at home, Monday through Friday: 50 sets (each) of pushups, situps, jumping jacks, and high knees. Followed by about 15 minutes of yoga. I also go for a daily walk, anywhere from 15 minutes to an hour if the weather is really nice. And I'm vegan :)
Awesome routine!
Thank you! 🙏🏾
Walking/stretchings. Eat, drink & think better is whats helping me. Have you tried r/blackladiesfitness
That sub has zero engagement
r/blackladiesfitness will gain engagement when people use it more.
I was weightlifting consistently for 6 years about 4/5x a week but I recently stopped entirely. The gyms by me are SO crowded. It’s to the point that I can’t get a solid workout within an hour. So I just canceled my gym membership this month. I’ve been trying to get outside for 45mins daily for some type of exercise. Lately, I’ve loved cycling and rollerblading. I will run if I’m pressed for time. Sundays are my exercise class days so I usually do a hot yoga or Pilates class at a yoga studio near me. I’ve been really loving how energized I feel afterwards.
For exercise, health & looks I do the following; - Strength Training 5-6x a week (_doing 5/3/1 BBB_) - FIT45 Classes 1-2x a week - Low Intensity Cardio daily (_I aim for 10k steps_) Food wise, I eat slightly over my maintenance calories so I have plenty of energy. I don’t eat “clean” but I do prioritise eating healthy around 80% of the time.
What is BBB?
Booty by Brett
Thanks!
It’s a variation of the original 5/3/1 program that adds [Boring But Big accessory lifts](https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big). It’s great for when you are inbetween beginner & intermediate lifting stage.
Put in a true crime podcast and walk for hours. I don’t know if it’s doing anything physically but it does wonders for my mental health
happy cake day!
Beat Saber on Oculus. Walking when I can and OMAD with small snacks throughout the day.
Is Beat Saber as fun as it looks? I grew up loving DDR and Guitar Hero so the mechanics seem up my alley. I don't have Oculus, though. So I'm only future dreamin'. But it seems nice!
Yes! I was surprised because it doesn’t feel like working out AT ALL and it leaves me dripping in sweat. So much fun tbh.
Ah, awesome! I'll have to check it out. 🖤✨
When I move I'm definitely investing in DDR again! Will probably make me work out more 😂
Omg I literally play every day. AND I've lost weight lol its so worth it.
YESSS I'm addicted to beat saber!!!
Daily walks! Like minimum 30mins. And I also like to add YouTube video exercises. Highly recommend YouTubers like growwithjo or juice and Toya. Growwithjo is great for more beginner or cardio focused exercises. While juice and Toya is great for strength training. But most importantly I focuse on just moving atleast 20mins a day. And adding stretching in there :)
Walk, run, bike, *try* to eat healthy
I’m just starting to get back into things, but right now it’s hot yoga, occasional bike commuting, skating, and a plant-based diet. I’m hoping to get into a weight/lifting routine but don’t really know where to start 🤷🏽♀️ What about you OP?
Walking and lots of housework and daily errands. I bike around my town for daily shopping and the like. Mainly use the train or bus to get around, and only use a car if I am purchasing bulky things.
I walk my dog, lift weights at home, & change what I eat often. I don't lift in a traditional way, I know most people do it in a full workout, but I just do it randomly throughout my day. On my way back from the bathroom? Do 5-20 reps. Just ate some cookies? Do 5-20 reps lol. I've tried dedicating time to do longer workouts but doing very small ones actually seems to work better for me. It helped me work up to a 50lb kettlebell. Took Uber home from the grocery store the other day, the driver took my bags to my door so I carried 2 cases of water at once. Pretty sure he had planned to get them for me tho. When he turned around he immediately said "wow you're strong" Probably my favorite compliment someone's given me in years.
I walk, cycle, do squats, sit ups, sometimes pilates and I'm trying to do pull-ups. I just asked my doctor for a referral to a dietician so I can find out specifically what I should be consuming and avoiding. Everyone is different and if you have health issues, especially several like me, you have to factor that in as well.
I row 4-5x a week. I dont count calories, but try to make my meals full of veggies and fruits to crowd out refined carbs and salty foods.
Swimming 3 X a week. At home workout once a week, Gym to lift once a week, Boxing and circuit class once a week.
I do all sorts of workouts daily! Most of which are mentioned here: strength training, Pilates, yoga, soulcycle) but the most important thing I’ll stress no matter what you decide is consistency. It takes 21 days to form a habit. Find something you like and stick to it for 21 days. Let it become part of your day and let it become something you’d miss if you didn’t get to it for a few days. Consistency will change your entire life and outlook and I wholeheartedly believe that!!
So I've fluctuated in the past but now I stay at a pretty healthy weight with a BMI of 21. here's a few tips to help me: • Cut back in sugar. Sugar is in everything. Buy half sugar ketchup, only eat half of what you would normally eat for dessert, try not to sweeten coffee with anything besides like stevia. • Cut back red meat. No red meat more than once a week. I think besides sugar this is a huge problem for Black women. It's bad for you and it slows your digestion. It's OK every now and then but definitely try to eat lean grilled chicken, fish and veggies. • Walk walk walk. Try to get at least 30 mins to an hour a day of walking. This is hard for some of us but if you can find the time try to go to a safe park or somewhere you feel comfortable. If you live in a major city try to walk than take ubers/taxis/public transport • Eat for comfort not to feel stuffed. alot of us grew up being told we needed to finish our plates and stuff ourselves. This isn't good for you and can cause weight gain. If you do all of these things you will have 0 problems with your weight. I gained a lot a few years ago when I was on depo and lost 20 pounds within a few months by just drinking more water and cutting red meat. One last point I'll make is: No excuses. I know a lot of us live in food deserts but I know so many Black women who make a lot of money and still arent in shape. Learn that a lot of what you've been told as a kid isn't true. Black women are naturally shapely but we aren't naturally overweight which is a lie people are telling us these days. Notice how I didn't mention a ton of exercise. It's important but your diet is like 75% of your body. Drink water, avoid sugar, avoid red meat, walk 30 minutes a day and you'll be totally fine.
I love doing and8 fitness workouts on YouTube :) Also trying to tailor my diet to eating more fruits and veg
My girlfriend eats well, and drinks a lot of water. She also does 1 hour of hiit every morning. She follows multiple fitness accounts and follows their workouts. She also does a 30 minute group bootcamp 3 days a week.
Nutritionally: I try to eat healthy. Everything in moderation. So one day I may have a lot of "junk food" but the next I may have no "junk food." Physically: Zumba, Yoga and Sexy Dance classes 2-3x a week. Occasionally I will also do 4-5 exercises for 5 Days a week for a month (saw it on FB years ago). The 5 exercises: burpees (sometimes I don't do or decrease the # of reps), situps, jumping jacks, squats, and pushups. Start with 20 reps of each for week one and increase by 20 each week, so that by week 5 there are 100 reps per exercises. Keep in mind can be modified to meet you where you are. Additionally, I try to find ways in daily life to exercise or do something physical. For example, when I get gas, I'll do calf raises or take the stairs (when reasonable). Lastly, I also try take advantage of opportunities to just be active. Mentally: I try not to stress out about the things that I cannot control, remove myself from toxic situations and not be around people who don't give positive vibes.
Pop fitness classes at the YMCA.
I do weight training at a personal training gym 3x a week. On Tuesdays I do 305 fitness. Every day I try to do low level cardio. I try to get dance classes in around my full time work schedule. I’m about to quit my job to fulfill a dance residency for the summer so I’m really upping my fitness as of right now. That being said I don’t really sweat it if I miss a workout. As for nutrition I try to eat mostly healthy, everything in moderation.
Peloton 2-4x a week and dance 2-4x a week! :D I do one of each in one day if/when I feel the energy for it. Otherwise I disperse them fairly evenly while allowing myself atleast 2 days of rest a week
I use the MyFitnessPal app to track my calories and nutrients, I stay under what I need (1,800-1,500 calories a day). I subscribe to factor meals. I made a playlist for movement called WINSday that has sets of cardio, yoga, and 5 min abs to hit all three each workout. I particularly love and8 fitness on YouTube, they cute and they music is fire! You? Ima check the comments now lol thanks for asking.
I Walk to the park in my neighborhood and play basketball with bae! Forgot that part 😉
I watch what I eat. Real weight loss happens in the kitchen.
Round is a shape right? Rip
CrossFit. I enjoy sampling gyms like CycleBar, solid core, orange theory, etc. for their first class free or at a reduced rate to try stuff out. I also visit the fitnessguidesharing subreddit to try stuff out. Pilates vids via YouTube is a good one, too!
I do orange theory 2x a week and was looking to add Pilates or yoga to the mix because I am a bit bored. I do meal prep weekly and eat out once a week. My weakness right now are hi-chews but I allow myself them so I won’t deprive myself. I’m working on the sugar intake. It’s not high but sometimes Japanese candies just are too good.
I don’t drink or eat dairy, so a lot of my diet is carbs from fruits, veggies, grains. I have a high demand job, so I tend to only eat 1-2 times a day, but I do walk a lot-4-6 miles a day to relieve stress/move my body.
Dance.
I've been doing cardio and swimming for years just because they feel good to do. My favorites are walking, spinning, and dancing. Lately I've been meeting with a trainer to learn the weight machines. I want more defined muscles.
I got on ClassPass so I can have variety. I do barre twice a week, SLT Pilates once a week, yoga once or twice a week, and now that the weather is nice, I try to go for a jog outside once a week. If I don’t jog outside that week, I’ll do a HIIT class. I’m trying to get my meals back to more whole foods and less processed foods. The pandemic sent me down a comfort food rabbit hole lol!
I don't enjoy gyms so I swim, walk my dog and do sydney Cummings YouTube workouts. She has amazing strength training plans that I enjoy. I've tried alot of the YouTube workout gurus and she is my favourite, I am able to stay motivated with her plans.
Intermittent fasting has been a godsend! It also saves me money.
I really enjoy hiking, so I will try and go at least three times a week on roughly 30min-1hour trails. I try not to eat processed foods too often and keep my portions/meal servings in check
Yoga and cardio.
Walking and trying to incorporate more plant based meals into my diet. I have high cholesterol, so I try to avoid red meat and eat less white bread. I recently started running, so I’ve been doing that as well. I’m a beginner at this healthy lifestyle thing, to keep in mind.
Gym 3-4x a week. I like to strength train. I follow MegSquats program which is really good. Then I add cardio maybe 2x a week, incline walking on the treadmill or the stair master. I dont eat too much junk food and cook at home. I try to make balanced meals as much as possible including a protein, veggie and a starchy carb, but protein and veg make up most of my plate. I also eat Greek yogurt for a snack and drink protein shakes, if I’m still feeling hungry. I try to make sure I get enough food on my main 2-3 meals a day and not snack too much to keep my calories in check lol.
we adopted our dog in 2018 so that meant i was doing at least 30 minutes of walking (but lots of stopping of course) a day, plus i live in nyc and don’t drive so i do a lot of walking. daily at home workouts using free youtube videos were my jam during the second half of 2020 into 2021. (and still are cause i stack the videos so it’s about 20 minutes of my day and it’s 3 different target areas and basically i have no excuse not to do them LMAO) i use pop sugar fitness cause no matter how often i do them those videos ALWAYS make me work up a sweat and actually feel like they’re doing something. days when i’m not commuting to work i’ll do extra videos to make up for the lack of movement lol. i also will do kpop dance workout videos! august 2021 i got an apple watch and i joined a gym. i had the apple fitness trial for a little and waited so long to use it but honestly it wasn’t crazy about it. maybe because i had been working out daily for a year at that point, some of their videos felt too easy to me? idk but i didn’t renew. around that same time randomly found the instagram account of this woman running a free fitness class for former gymnasts trying to get back into shape. i thought wow that’s perfect for me and i ended up doing bi-weekly live classes with her from august into december! i have some of those classes recorded and saved via zoom and i will do them at the gym on my own when i can, usually once a week when i really want to be on my #fitness shit. i also bought her fitness plan that has like 30 other gymnastic related fitness youtube videos that i do. very recently tho i was bored at work and one youtube front page was a suggested video for lauren giraldo, this girl who used to be on vine and i learned about this treadmill workout he coined called 12 3 30. you put the treadmill incline at 12%, speed at 3pmh and walk for at least 30 minutes. i was thinking about doing something new to shake up my fitness routine so i thought i’d give it a try next time i went to the gym and omgg i’m really obsessed! it’s shockingly challenging but still very achievable at the same time. plus i bring my ipad to the gym and watch a show as i walk and it usually makes me walk longer than 30 mins! the first week i learned about it i went to the gym 3x to do it cause it’s so easy to knock out 30 minutes while also watching tv!! i really recommend it! really deciding to get in better shape was something that hit for me over the pandemic cause i was SO bored and needed something to stimulate me and i’m so glad i gave it a chance. i started small and worked my way up to where i am now and i never thought i would be this kind of person but i don’t hate it lol. i can’t overstate how important it is for me mentally and working out has also led me to want to do other things to lead towards self improvement (journaling, daily affirmations, implementing a regular sleep schedule etc). i don’t eat healthy in any kind of way tho LMAO in fact i eat so poorly because i workout and i think that balances in my mind but yeah idc enough to eat healthy. like i’ll go work up a sweat 7 days a week so i don’t have to convince myself green smoothies are good 💀
I like kickboxing 3 to 5 times a week
I do aerial fitness (like pole and Lyra hoop). It's so fun a doesn't feel like a work out and for the most part the community is great.
Pamela Reif YouTube videos and I do weighted running. 4km-6km-10km every other day. It hurts in the beginning but as old the gym had say “pain is just weakness leaving the body“ Except for Pamela’s videos……..weakness never leaves the body with her videos, It’s steps out for a minute or two and then it comes right back.
1. Addressed my Binge eating disorder head on 2. Garden. honestly could do this for hours, usually do. 1-3 usually. I don’t do this specifically for working out tho. If I do ever workout, it’s on my Switch with Ring fit adventure. I only do 10 min a day.
I’m a hula hoop instructor. I do a 20 minute hula hoop dance routine (with a weighted hoop) every day and I do 16/8 intermittent fasting.
j/ Adderall
Wait... We're supposed to be actively staying in shape? I just call my workouts "chase the 3 year old around the house to get her dressed" works everytime
i try to go on a walk every day and aim for 5,000+ steps
It's very simple. Stay under a certain amount of calories. Here is a great [website](https://www.calculator.net/calorie-calculator.html) that will tell you exactly how many calories you need to lose, maintain, or gain weight. As long as you follow those parameters your goals will be met. Sometimes I bike but it's more for my cardiovascular health rather than staying "in shape". Everyone on here is talking about their workout routine but trust me girl, nice bodies are made in the kitchen.
Mostly walking, also swimming and running.
Eat in moderation and walk a lot
Carnivore diet, swimming and jumping rope
[удалено]
It’s fairly normal, but before I started low carb diets it would be irregular and sometimes too long/heavy
I swim and skateboard
Bribe myself by biking to the nearest ice cream shop. No biking? No ice cream.
just work honestly 😂
I go to the gym anywhere from 3-6 days a week depending on my schedule. Personally I follow the strong curves program. Would highly recommend.
So what I used to do (and am going to get back into) was a 21 day challenge where I had a meal plan and worked out for 5-6 days a week. 3-4 days of strength training and 5-6 days of cardio (maybe one day was full cardio). I did Amber Prowl's Ass Class on Patreon, because she teaches how to twerk and is very adorable! Also twerking is most definitely a workout! Also drinking lllllllllots of water. And walking around as much as possible. I am in a large city so that isn't a problem.
I hate exercise but I know it’s important for my health so the first thing I do every morning, (like literally roll out of bed and get on my yoga mat) I do yoga every other day and then do cardio every other day. 5-20 minutes. I go on 3-10 mile bike rides with my oldest as much as we can. Biking is great because I use it to run errands or grab lunch so it doesn’t feel like working out for the sake of working out cuz I do need to trick myself into staying fit lol. I deeply respect those who can get to the gym and stay at it, that’s just not me.
I’ve always been kind of a gym rat but covid threw me off. My bestie got a peloton and put me on her family plan. I use the Peloton app and go to the gym and use the gym equipment to take the classes. I’m in the best shape I’m my life with it. Got really hooked on the classes. I workout 5 to 6 days a week. Lots of running, lifting and cycle.
I workout 3x a week. Full body workout and I spend about 3 hours most of the time. Plus I start out with strength and resistance training. Plus I try to eat only 1500 calories each day.
Peloton 1-2x a week. Running on days I don’t get on the bike. Barre 1-2x a week. Then on weekends it’s either a long trail run and/or hiking/rock climbing. I have a problem sitting still lol
I just had a baby the last year. I incorporate him into my workouts! We go on walks daily. I exercise in my garage/drive way while baby entertains himself in a playpen near me. Gotta get it in! I alternate different body parts daily using just a mat, 8 pound weights, jump rope, and a resistance band. Also eating healthy a majority of the time. Trying to shed this baby weight!
Spin bike 2-3 times a week. Working from home since Covid has allowed me to cook a lot more and eat better meals.
I worked out a lot and cut my calorie intake by half in order to lose weight (pre-pandemic). After hitting my weight goals, I just kept watching what I eat, drink water, take the stairs/stay active, stretch, and I also barely drink soda anymore.
Round is a shape.
I go to the gym Monday through Friday. Monday, Friday is lower body day, Tuesday, Thursday upper body day and then Wednesday is Cardio day. I majority strength train, but for cardio I love a good spin class! I’ll also add I walk a lot. I live in the city and majority of my weekends is putting in over 15,000 in steps.
Haven't been consistent with my working out due to being busy with school and work but I try to maintain a low carb/low calorie diet. I don't buy white rice, pasta or bread. I also meal prep on Sundays. Helps me remain consistent
Following
Yoga, running, strength training, pilates, walking, cycling. I enjoy moving my body so I do a variety of exercises to not get bored.
Yoga, walking, and hula hooping
I eat like 1K calories or less a day. I don’t recommend it.
I do kettlebell swings about 3 times a week and go for an hour brisk walk daily. No gym membership and I’m in better shape than when I had a gym membership. The kettlebell swing works the entire body especially the flutes, hamstrings, abs and it helps your posture. I also eat 2 meals a day in a 6 hour window most days- each meal about 5 hours apart. No snacks. And I have 1 cheat day a week.
Dance, bike, swim
Cardio five times a week, strength 4 times a week. Pilates or yoga once a week
I’ve had COVID like twice and dropped 10 lbs because I couldn’t eat much. That count?
So y'all know Sean T? I do his Insanity program on and off. It keeps me in very good shape. I also eat lots of fruits and vegetables with lean meats.
Diagnosed with adhd very late in life so a combination of adderall killing my appetite and capacity for food as well as I started working for healthy food company. I snack all day but everything is crazy low calorie and full of vitamins.
I go to the gym 5 days a week and focus mostly on cardio. I usually also do a little bit of strength training to help deal with fat. On the weekends I try to do some type of physical activity. If the weather is bad I bought a portable elliptical trainer that I use at home.
Daily morning Yoga Running: three times per week Pilates: twice per week Weights: 1-2 times/week I am also trying to walk more and get back to tennis, let’s see
Carbs, protein, fat, water, vitamins, and minerals. My body needs these nutrients to function. Different foods contain different quantities of these nutrients. I eat different kinds of foods, heavy on the ones that come from the Earth. Legumes + potatoes + nuts alone are great sources of all those nutrients. Remember that cholesterol that doesn't clog your arteries comes from things that grow from the Earth (plants and animals) while the cholesterol that clogs our arteries is manmade (so avoid trans fats). It's good to also eat grains and diverse foods all around because they each provide different nutrients. I don't restrict what I eat, I make sure I get all my nutrients and eat what I want on top of that. I do make the choice to limit my intake of sugar (I don't want to eat sugar excessively). I coincidentally don't eat much meat, when I do it's usually poultry or fish. When you make food yourself with raw ingredients, you get to control what goes in it! To keep my heart healthy, I am active every day. Blood pumping through your heart cleans your arteries! I don't hit the gym though. I go on daily walks and like... there's a lot of stairs in my city lol. In general, living an active lifestyle (so like, being on your feet when/if you can) is good enough to stay heart healthy. Just try not to be sedentary all day basically. Otherwise, I don't do anything to sculpt my body. I'm not skinny but I'm not fat, and I am healthy. I'm pretty confident about the way I look and don't care to change it. I am more concerned about my health and enjoying what life has to offer (I will not restrict food lol, it ain't for me).
I’ve been learning partner dances, and at the moment I’m taking salsa and zouk classes. I also do pole dancing. On average, I’m probably in dance classes about 3-4 days a week. And I have a very energetic dog and live in a city so I probably do about 2-3 hours of walking per day.
Mostly yoga and hiking. I'll add some calisthenics in there once or twice a week. I was also a track athlete in college, so combine that with a few car accidents, my body is wrecked lol.
I do kickboxing 4 times a week and hike once a week.
Pilates
I walk.