#workout help

(I am not a medical professional!! These are just things that work for me!!)

​[[ I would also like to acknowledge this may be helpful to others without chronic pain-so if you read this and it helps you then YAY!! more power to ya and good luck and safety taking care of yourselves ]]

•hydrate hydrate hydrate

•stretches before, during, after working out

•focus less on reps and more on using correct techniques and making the most of the workout/exercise (I like to just set a timer on my phone and do an exercise for that duration of time. If it gets too much I’ll pause the timer and take a break until I can continue)

•start small and work up to more intense exercises

•do strength training before cardio

- (I like to start with a walk/run kinda warm up- do the workout- and then finish with a run/walk cooldown)

•change up your workout routine every once an awhile to keep it interesting/ try different types of exercises( Ex: dancing to videos on YouTube, walking around the neighborhood, swimming, sometimes I’ll use the cat to do arm curls lol)

-workout YouTubers are great places to find new exercises and fun ways to keep your body moving

•listen to your bodies limits go day by day, every other day, this and that

•eat after the workout(protein is most helpful to me) and rehydrate or just hydrate some more

- and keep a record of what helps your symptoms and what makes them worse

•go at your pace not what others expect of you or what the expectations are for an able body

•make sure to base your workout on that days pain/energy levels!! No one wants a great workout and then to not have the energy to shower afterwards

•I’m sure there’s more so I might come back and add to this if I remember but feel free to add your own tips too :)

(!!!AGAIN IM NOT A MEDICAL PROFESSIONAL I JUST HAVE THE OW AND THIS IS WHAT WORKS FOR ME!!!!)

Slimming Down the Legs With Cycling : Exercising at the Gym

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One effective way to slim down your legs is through the proper use of cycling. Learn about slimming down the legs with cycling with help from a professional personal trainer in this free video clip.

Expert: Billy Beck III Filmmaker: Paul Muller

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Sorry for the late reply! I tried to be as detailed as possible! 

Usually beginners perform the best with 3x a week full body routine. This means working your entire body when you go to the gym, but only going 3 times a week.

[#] indicates how many exercises from each group to do in your workout. To save on time, cut out arm exercises from your routine.

Chest: Bench press (dumbbell or barbell). Incline/decline bench press (dumbbell or barbell). Chest Flies. Chest dips. Push-ups. [1]

Back: Bent over rows. Seated Cable rows. Lat pulldown. Dumbbell rows. Pullups (or variation). Deadlifts. [2]

Shoulders: Dumbbell shoulder press (sitting or standing). Lateral side raises. Lateral front raises. Rear lateral raises. Face pulls. Machine shoulder press. [1, or pair 2 when doing front/rear exercises.]

Legs: Squats. Leg press. Calf raises. Lunges. Abductor/adductor machine (or with resistance bands). Leg extensions. Leg curls. [2]

Arms: Bicep curls (chose from preferred variations). Tricep extensions (choose fro preferred variations). Tricep dips. Use dumbbells or barbells. [pair 2]

Core: Planks + variations. Hanging leg raises or knee raises. Kneeling cable crunch. Russian twists. [1]

(It doesn’t have to be in this order, generally you do the heaviest and hardest exercise first). Again, to save time, cut out arm exercises. Your arms will be worked out doing the other major muscle groups. [Triceps get worked with chest, biceps with back.]

Example Day 1: Incline bench -> Lat pulldown -> cable row -> Lateral side raises -> Leg press -> Dumbbell Squats -> Bicep curls + tricep extensions (super-setting if you want) -> Plank 

Example Day 2: Deadlifts -> Lunges -> Calf raises -> Shoulder press -> Chest flies -> Dumbbell row -> Bicep curl + tricep extension -> Hanging leg raises.

Example Day 3: Pullup -> Bench press -> Front lateral raises -> Rear lateral raises -> Bent over row -> Leg extension -> Leg curl -> Bicep curl + tricep extension -> Kneeling cable crunch.

You can also follow a beginner routine.

The Ultimate beginner full body workout.

Beginner fullbody workout.

Complete workout with only your body. (long read)

I also have a youtube video on a home routine.

Once you stop progressing with this you can move onto a new routine such as a bro split (day 1: arms / day 2: chest, etc) or PPL (push [chest, shoulder, triceps], pull [back, biceps], legs), or Upper/lower splits.

I sorta have my own routine going on to work on my personal weak points.

~3 year progress ^^^, and I started with no help, no knowledge, just doing whatever in the gym.

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So if you, tumblr, have any good workout tips for someone wanting to get healthier in general, and work on flexibility during all this chaos, just... link me? I know I’m going to need to do like stretches and stuff. I have no way of doing anything pull up related. There’s nothing in our apartment that can hold my weight!

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