https://youtu.be/xJUjdpTtqtM
Sunday, 30 July 2017
Saturday, 29 July 2017
Bench press leg drive?
I hear different things about how to use leg drive. I've heard some people say to push your heels down into the ground... but I've also heard people say to push your feet forward as if you're trying to make your body slide up the bench and push your toes through the front of your shoes.
Which is the proper way? Is it more of a preference? I've been doing the latter for the most part.
Where's the GoPro? | 4K | Baby adventure | GoPro Dad
https://www.youtube.com/attribution_link?a=ZnaTJrkBjbg&u=%2Fwatch%3Fv%3DYzai-O8y_wI%26feature%3Dshare
Get Up & take out 2 kids on your own | Vlog 003
https://www.youtube.com/attribution_link?a=25MW39Ry9qM&u=%2Fwatch%3Fv%3DZFhb9gK-Sss%26feature%3Dshare
Friday, 28 July 2017
EMSKR: How to get rid of blu tack stains from the wall?
I've put some posters on the wall however after removing them the oily stain remains. What's the cheapest way to remove this oily stain?
Thanks
Thursday, 27 July 2017
What approach/routine would you recommend for me?
So here's my situation, I've been doing CrossFit for close to 3 years and have yet to see any changes in my aesthetic. Sure my Olympic lifts have increased, but this could very well be due to getting older and my nervous system getting more coordinated. Whenever my Olympic lifts have increased it's been very sporadic and sudden, such as my back squat suddenly increasing 55 lbs. which has happened twice.
My main goal is to work on hypertrophy and cutting some fat.
Stats: Male 16 180 lbs. 5'9 Front Squat- 260 lbs. Back Squat- 290 lbs. Clean and Jerk- 225 lbs. Deadlift- 315 lbs.
Physique: http://ift.tt/2eSM4ce http://ift.tt/2h7zc2K http://ift.tt/2eSnHvt
I'm thinking of losing some fat via just doing a caloric deficit and then going into a hypertrophy routine to put on some mass. Though, I've also heard of a routine called Strong Lifts 5x5 which seems good for overall strength, but less so for putting on good mass.
I'd like to know if this seems like a decent plan and what routines would likely yield the best results for me.
Any advice or help would be greatly appreciated.
Wednesday, 26 July 2017
Son Thought Dad Had Forgotten His Birthday.... follow up video in comments
https://youtu.be/gtVy_18BIdY
EMSKR how to take no shit
I've got a buddy, several years younger than me, who I helped mentor through a difficult time in his life. But now I'm learning from him. He grew up in the ghetto and learned to fight for his life. He can stare down anyone and has the action to back it up, and walks around knowing it.
Yet he's also friendly, caring, and goofy. So he's not only respected, he's well liked.
I'm also fairly respected and loved, but I get intimidated easy. I grew up a scrawny, geeky suburban kid, who took church way too seriously and had timid parents which gave me stunted social skills.
He'll point out things like, "you're swoll now but you walk like a pencil," or "why can't you look people in the eye," or "why did you let them just talk to you like that."
I have the self worth to stick up for myself. What I lack is the awareness. I learned to be kind and trusting, and ignore my own feelings. I simply don't realize when people are disrespecting me, talking down to me, taking advantage of me, etc. It throws me off.
I need specific examples of practical ways that people disrespect. What I should look out for. When I'm being insulted. What boundaries should be and when they're crossed. What even is disrespect because I didn't grow up understanding the concept.
Am i weak?
Planet fitness and the weight goes up to 75lbs dumbells. Been training for a while but not too serious [ 1year on and off because of work ]. But i can press out a set 3 sets of 8 with them. Im 6ft, 160lbs, and 18years old. idk if im weak in chest area but my arm curl is 60lbs 1 clean rep against the wall and leg press 675 for 2.
Tuesday, 25 July 2017
Losing strength or what?
Quick notes about me ~193lb. Male, 6ft tall ish. I work as an EMT and go to school in my off days, so sleep's staggered. I eat a fair amount while at work, and gain weight semi-easily (so long as I have access to food).
Lately my numbers/progress has been all over the place. For example, last Monday, I benched 225x5 with ease. This Monday, I got 3 and could've maybe pushed to 5 if I fought tooth and nail. The easier day was caffeine assisted (full throttle), but I also was coming off a 12 at work.
Is it possible to just flat out lose 2 reps like that? I'm starting to psych myself out about it, cause I don't know what weights to use programming-wise, when some days I'm simply much stronger.
Question about "max-less" weight training
Very simple question: what would be the result of weight training (squats, deadlifts, military press, & bench press) w/using just a 45lbs. barbell without putting on additional weights and simply doing reps until your muscles give out, as opposed to maxing out w/weights? Will there be a plateau for observable gains? Will this be better or worse for long-term joint/bone health?
Calluses
How to minimise calluses on your hands? I don't like using gloves but the strong lifts 5x5 progressively heavier weights are giving me painful calluses.
Sports Scientists in Team Sports
The use of science in sports training has always peaked my interest. Most of the time you hear of these people/methods in individualistic sports, sometimes you see someone who utilizes these approaches to a team setting. But is there anyone or any program that comes to mind that have tremendous experience in evidence-based team sports programming????
I tried looking into Soviet Team Sports, but there is nothing specific. Just a lot of talk about how certain coaches believed in cross-training and weight training year round.
Okay, anything specific? Anyone specific? Or maybe is anyone familiar with successful team sport managers/coaches who have used specific scientists/researchers on their staff?
Monday, 24 July 2017
Why do some people's chests develop strangely?
Maybe I'm off base but I sometimes I see muscular guys in the gym who have a unnatural looking chest which looks like it hangs over the lower torso. It looks kind of like Johnny Bravo. But some people like Terry Crews look normal with a shirt on and they just have big pecs without the rest of the upper body looking weird. Sorry about the vagueness but I'm not sure how to better describe it.
Get Up & take your kids on a plane - Vlog 001
https://www.youtube.com/attribution_link?a=J_-JBLg725g&u=%2Fwatch%3Fv%3DNIOTj6YoYDE%26feature%3Dshare
Get Up & take a trip to Benidorm Island - Vlog 002
https://www.youtube.com/attribution_link?a=mfEE3SCBWZ8&u=%2Fwatch%3Fv%3DgVF4KfuppJo%26feature%3Dshare
Sunday, 23 July 2017
Another adoption proposal [xpost r/wholesomegifs]
https://www.youtube.com/watch?v=PEW3PvsnnrE&feature=youtu.be
Saturday, 22 July 2017
Returning after hiatus
I know some of you will just spam go search Google but let's be serious there is so much bullshit on the for beginners that I don't want to waste my time on searching when I know there are a lot really smart people on this subreddit that probably know a few places to look Any programs I've done in the past in order of my strength training career... Stronglifts, maximum strength, injury, maximum strength, other stuff I can't remember, high performance handbook then 5/3/1.. So I'm looking for the quickest way to get myself back up to this level Thanks for your help and time
Friday, 21 July 2017
Need opinions on how I should build muscles
Hey guys, as the title says, I need some help coming up with a plan on how I will go about with putting on some muscle, I am 182cm tall and only 62 kg which is pretty light, I am a total noob when it comes to this so please help me.
6-day "Lunchtime" Workout Splits - Looking for feedback
So as a way of breaking up my long work day, I've been going to the gym during lunch for the past six months. To fit in a useful workout in that time, I've been targeting one muscle group per workout.
I've seen pretty solid progress over the last six months, but I've hit a bit of a plateau with some of the exercises, and think it would be good to switch it up a bit anyway. Splits are below, I do three sets at 10 reps for each exercise, unless otherwise noted. Note: I sometimes will combine my Friday/Saturday workouts into one day.
Monday - Chest
-
Dumbbell Chest Press
-
Incline Dumbbell Fly
-
Decline Chest Press (Machine)
-
Cable Crossover
Tuesday - Back
-
Bent-Over Barbell Row
-
Lat Pulldown
-
Seated Row
-
T-Bar Row
Wednesday - Legs
-
Barbell Squat
-
Deadlifts
-
Leg Press
-
Seated Calf Raises
Thursday - Shoulders
-
Lateral Raise (Dumbbells)
-
Seated Shoulder Press (Dumbbells)
-
Front Raise (Dumbbells)
-
Upright Row (Barbell)
Friday - Triceps
-
Close Grip Bench Press (Smith Machine)
-
Skullcrushers
-
Standing Overhead Extension (Cable)
-
Push-Down (Rope)
Saturday - Biceps
-
Curls (EZ-Bar) - 2 sets with close grip, 2 sets with wide grip
-
Incline Seated Bicep Curls
-
Hammer Curls
-
Reverse Curls (Cable)
I also throw core/ab workouts into there wherever I can. I've been pretty good at tracking all the exercises since December - happy to share the Google Sheet with anyone who's interested!
Thursday, 20 July 2017
Thoughts on straps while deadlifting on a program
On a linear progression program, I have been using an over under grip for deadlifts but when I started getting above 400 lbs I noticed my grip giving out. Are straps frowned upon when youre on a program? I think the issue is that I dont really have big hands so a hook grip is out of the question as well.
Modified strong lifts 5x5 + aworkoutroutine for beginners
I am doing this modified strong lifts 5x5 mixed with aworkout routine for beginners. I do the warm up sets as advised here. Is this an ok routine for a beginner? I don't like pure strong lifts 5x5 since it squats twice a week and I have patellar tendinitis. What is the impact of doing 5x5 sets vs 3x8 sets? I find it more comfortable to do 5x5 than 3x8 as I usually struggle with the last 2 repetitions of 8 rep sets.
Additional data: age 43 yo, male, 5'8 about 169 pounds. I do lifting 3x week and cardio (erg rowing) 3x week. Trying to cut down fat and increase muscle mass since I'm overweight. I am following a diet with low/moderate carbs, eating mostly lean protein and vegetables no refined sugars and logging everything on myfitness pal. Lost about 6.6-8.8 pounds in 1 month. Thanks.
Wednesday, 19 July 2017
EMSK: how to roll up an extension cable the right way. Quit twisting your cables!
https://www.youtube.com/watch?v=AIHW4oj-NcI&feature=youtu.be
Will 100 pushups a day lead to muscle imbalance?
I started lifting when I was 17. My only goal was to increase my bench press and get a bigger chest and arms. The only exercises I did for around two months were chest and arm lifts, I neglected my back and core completely. Very soon my back started to hurt when I moved in certain ways. I would feel stabbing pains if I leaned to one side, twisted/ turned too far, or sat down awkwardly or with bad posture.
It only got worse. There were times where, if I didn’t sit or stand perfectly upright, I would lock up. I wouldn’t be able to breathe and of course it hurt like hell. This isn’t a problem I’d ever had, and I was 17 so it wasn’t normal. I did some research, found out about muscle imbalance, started doing lat pull downs, pull ups, dead lifts, rows, etc. My back has been fine ever since.
Will doing 100 pushups a day lead me back to that muscle imbalance I corrected years ago?
Tuesday, 18 July 2017
Monday, 17 July 2017
Saturday, 15 July 2017
Friday, 14 July 2017
What program is best for me?
I'm 6'1, 179 lbs, 16% BF, and I just started going to the gym again. My goal is to have an athletic body like an NBA player. I need to put on muscle mass to do that, so which program is the best in this case?
Thursday, 13 July 2017
Wednesday, 12 July 2017
Most childish thing
I was getting parked and I saw something that moved me almost to tears. Just a child, sitting in a shopping cart, looking around. I was emotionally overwhelmed by the moment, the beauty of that child learning the world by watching the fascinating things going on around her.
Tuesday, 11 July 2017
[UPDATE] Research For Dads and Their Children!
Hi /r/DadBloggers!
I just want to post a quick update on the research recruitment study that we posted here!
Since posting the study, we've had over 650 men participate in the survey, some of them from this sub! That is an amazing turnout! It truly brings me great happiness that men and parenting is getting a huge amount of attention!
We are still short of our target number in our attempts to study how to support fathers and their children and spouse. If you or if you know any dads that fit the criteria, please consider taking or forwarding the study!
Here is the link: http://ift.tt/2tbJTCc
If you have any questions, feel free to PM me or comment below. I'll try my best to get back to you! See you all on the rift!
EMSKR: How do I perfect my Mannerism/Gestures/Walk?
I used to not be self conscious about my mannerism and such, so people started telling me to fix my posture and that I act slightly flamboyant or nerdy.
So I tried to act tough, and be all confidence and such, then my friends my that I over do it too much. It kinda gives them a cringe vibe, I'm like geesh I've been acting like these around girls so I should stop immediately.
I can't perfect it, to make it seem natural, to be walk and act cool or manly without looking cringey or looking overly confident douchebag.
Looking for a good at home routine using exercise tubes only.
I'm finally starting on a journey in some strength training. I've been doing some basic exercises with my tubes for about two weeks and I'm enjoying it, but I feel I'm not working enough muscle groups. What I'm currently doing:
- bicep curls
- lateral raises
- squats
- triceps pushdowns
- rows
I started back up with jogging/running a couple of weeks ago. I also train in Brazilian Jiu Jitsu.
My reasons for wanting tube exercises are:
- I live in an apartment and there isn't room for weights, home/gyms
- I really hate gyms. I've tried it several times.
- Can't afford the cost of gyms at this time anyway.
- I actually enjoy using them so I'm more inclined to do the workouts.
I'm not sure if I should do a full body workout X times per week or if I should do separate workouts for specific muscle groups 1 time per week. I would love some input on this.
I appreciate any constructive thoughts on the matter.
Dad sings a great version of Whole Lotta Love....then his lil boy runs out on stage
https://youtu.be/CknNoIIHC2o
Monday, 10 July 2017
Help with a routine
Been lifting all summer and I can not find a routine online at all. It either feels like they are too easy or require too much equipment. If someone could help me develop a weekly/monthly strength training that would be great
Short survey about the usefulness of nutrition apps
Hey guys,
I'm doing a survey about the usefulness of nutrition apps for my bachelor thesis. If you have used any nutrition app, I would appreciate your participation. It would be a great help for me. The survey should only take about 5 minutes and can be found here: http://ift.tt/2v3gfjA
@mods: If I violated any rules, I'm sorry and feel free to remove this thread.
Best regards and thanks for your effort!
Sunday, 9 July 2017
Saturday, 8 July 2017
Ab rollers and hand expanders.
Hello, I was browsing through fitness accessories, and found those interesting things. Got me thinking if they're actually worth investing, since they're not very pricy and seem like could be helpful. So are they worth it ? Do they help with exercising, or are they more of a toy ?
Friday, 7 July 2017
Am I going about this right?
Hi, don't really know where else to post this so I'm sorry if this is out of place!
The last month and a half or so I've started to correct my diet and began doing a mix of cardio and weight training with the help of my dad.
I'm a male, 5'7", 237 lbs (down from 248 when I started). I'm looking to drop some weight, but more than anything else just turn some fat into muscle and be healthier overall.
Having no prior experience with this stuff, I have no idea if what I'm doing is correct/beneficial.
If it's helpful info, I work in a kitchen 5 days a week, so I'm on my feet ~10-11 hours a day moving around a lot (I average about 15,000-18,000 steps a day when I work).
I alternate on a three day cycle: weights, cardio, rest. For weights, I do three 10-rep super setsX3: Dead lift to military press/pull downs, seated chest press/rows, dumbbell military press/bench flys//quads on a universal. I try to finish with a half mile run. Every few workouts I increase the weight on something.
For cardio, I generally run 1-2 miles, play a sport (basketball or tennis usually), or do 45 min-1hr. on an elliptical.
A friend of mine who's big into weightlifting/nutrition told me my current system (all muscle groups on one day) will cause me to plateau quickly; is this true and if so, how can I improve? Any other general tips are appreciated as well!
Thursday, 6 July 2017
Valsalva Maneuver after Inguinal Hernia Surgery
I don't know if this is exactly the right place for this but here goes. I had an inguinal hernia about 7 years ago now. I had the Shouldice method of fixing it (where they overlap the muscles and suture them to let them heal back together). Anyways, one driver of the hernia happening was intra-abdominal pressure.
The Valsalva Maneuver relies on increased intra-abdominal pressure to stabilize your core (more or less) but I'm somewhat worried that increasing this pressure too high may lead to re-injury. At the same time I want to keep lifting and keep going up in weights.
Does anyone have any experience with the same thing or any knowledge of whether the Valsalva Maneuver will increase the risks of re-injuring my abdominal wall or cause me to reherniate (?) myself? It sucked ass the first time.
Should I de-load and focus on form, or continue the LP?
Hi there,
I started SS 5 weeks ago with excellent results (squat up from 55 kg to 79 kgs yesterday, for example). Each session feels like I am lifting the max I can -- always tough but doable (and done).
BUT --
For the past 2 or 3 sessions, I think I started developing bad form for the last 1-2 reps of the last 2 sets. For example, my back goes a bit too horizontal during the squat hip drive. The bar does not stay exactly horizontal during the press or bench press.
Should I de-load a bit and re-start a LP from a lower weight, while focusing on "perfect" form? Or stay at constant weight for 1 or 2 weeks and work on form? Or just continue assuming the form does not degenerate too much?
I have already decided to reduce the weight increment between wrokouts -- from 2.5 kgs to 1kg.
Thanks --
Need help with lifts
Hi guys,
I've been doing strength training for about 3 years but I have had to take a bunch of breaks for various reasons. Any who, I just feel like I havent been improving like how I want to.
I know a lot has to do with consistency, but I just feel like I dont have explosive lifts, I dont usually grind out a rep or set, but I can't explode out of a squat like how I want to. I also have a mental block stopping me from getting stronger, I feel like I dont put as much weight as I can on because I get anxious about failing (slowing progressive overload), and this anxiety also affects my lifting strength when I do get the courage to go "heavy" I just dont feel strong with the weight (part of the explosiveness maybe?).
Any and all help is much appreciated! Thanks guys :)
How can I improve my diet and routine?
Hey,
I've been training for a while now, doing pretty well and getting pretty strong, but I'm no expert. Can y'all suggest anything I can do to improve my diet and workout, and I suppose any appropriate supplements (I take none atm!).
Here's what I do so far:
Typical week - 2 gym workouts, 1 cardio workout
Gym workout: - Start w/3 min run, pretty fast but not sprint - Close grip pull ups (10) - Sumo deadlifts (10) - Bent over rows (30) - Shoulder press (10) - Bench press (15) - Push ups (10) - Dips (15) - Burpees (50) - Kettlebell swings - Bosu ball single foot balance for foot strength (2x1m each foot) - Abs (50 reps) - Battle ropes (aiming for 100+)
Sample diet Breakfast - 3 eggs and half a pack of cold cut ham with olive oil for taste Snack - Cashews Lunch - Salad Afternoon - Banana Evening - 2x chicken/fish breasts and range of veg -> typically an avocado, some tomatoes, samphire, carrot spaghetti, handful of kale
Supplements -> None except a multi-vitamin!
How do you rate what I'm doing at the moment? I don't have time for more gym time, although I can prob squeeze in some stuff at home.
I'm actually looking to learn boxing, bjj and yoga so I'm thinking of just throwing myself into that and doing a somewhat general strength class.
But I don't know is
a) is my general routine ok and if not how can I improve it? b) is my diet ok and if not how can I improve it? c) any supplements it'd be actually worth taking, aka that aren't snake oil and, er, won't make me go bald which is a creatine fear!
(Edit) Oh and one thing - Goals!
My current physique is good, strong and with visible strength, that's cool. But I'd like to do better and go full fight club, i.e. lean and strong.
Thanks for any suggestions! I'm in a good shape but generally not that knowledgeable so good to cut out the crap and get improving!
Bought Mark Rippetoe's "Practical Programing for Strength Training" Book, need advice
So I'm a long time gym rat and picked up this gym because I feel my workouts have gotten stagnant. I'm going to leave my ego at the door and start off on the novice program and adjust from there. According to Rippetoe in order for strength to increase you need to work out three days a week consisting of the main lifts, with rest days in between in order to give your body time to adapt. My question is, Id like to work out a 4th day but doing maybe 50% -60%of my 1RM, just to achieve hypertrophy. Would it be likely that this would interfere with my progression? I read over 120 pages of the book my first day, (good read btw) and he doesn't really say what or what shouldn't be done in between.
Terry Crew's Diet
So I finally got off my ass and started hitting the gym a month ago and have already had great results.
I've done plenty of research since I first ever began lifting in high school a decade ago and am slightly-above-average in my knowledge about how nutrition builds muscle.
I recently saw a video featuring Terry Crews talking about intermittent fasting.
I'm aware of what it is via Joe Rogan, but what struck me as odd is that Crews stated that he would workout in the morning and not eat until 2 PM.
I had always heard that it is extremely important to get protein in you within 5-60 minutes of finishing your workout.
Is Crews an outlier, or is this something that could be doable for everyone?
Wednesday, 5 July 2017
Please advise a total noob.
Hello - this appears to be the sub that this question is most appropriate for, I think.
I'm a 25 year old, slim, weak, shit bag. I don't exercise in any focused way.
I've just come into the possession of some weights, with 2.5KG on each side. Now, I'm thinking, I'll just lift the motherfucker 25 times a day and I'll get strong arms.
Can someone who isn't a bumbling fool please give me some guidance?
Thanks in advance
Tuesday, 4 July 2017
Maximizing muscle growth
Is it beneficial to first do the low rep heavier lifts that activate the fast twitch fibers followed by high rep calisthenics to fatigue the slow twitch fibers ?
Monday, 3 July 2017
Beginner's program questions
Hello, I recently started consistently going to the gym 4 days a week. 2 of those days I do strength training for 20 minutes and then finish with 30 minutes of cardio. The other two days I just do straight cardio for 45 minutes. My goal is weight loss and strength building. I don't want to get massive or anything just fit. I've been at it for about 2-3 months and have been consistent, only missing one day total out of the 4 a week when the gym was closed due to Easter Sunday. I'm worried I might be plateauing with my current program and wanted some advice on building my next one. Currently these are the machines I use: seated leg press, lat pull down, seated chest press, ab crunch machine, butterfly machine, leg curls, shoulder press, bicep curl and seated row. Note that I don't do all of these on the same day it depends on what's available mostly. On average I do 6 of these machines for about 20 minutes two times a week. I do three reps of 12 per machine taking a 15-sec break between 1st and 2nd rep and a 30-sec break between 2nd and 3rd rep. My weight limit is currently in the 30-50 pound range depending on the machine. My legs are currently quite strong my upper body is not strong at all which is why I am working on upper body mostly.
After strength training I finish my workout with cardio on a recumbent bike for which is comfortable for me but still has me working up quite a sweat.
Sorry for the long post this is what I'm at currently after about 2-3 months and I'm looking to grow from here. Any suggestions/feedback is super appreciated. Thanks!
Post Injury Elbow Sleeve Types and Brands Recommendations.
I am slowly getting back into my training for my next strongman competition post broken hand injury and I am looking for some opinions on different types and brands of elbow sleeves for heavier lifting. Thanks!
What would be a rest day considering my job?
I work roofing aswell as framing and consider this a rest day.Should this be considered a rest day as I am not lifting in the gym?
Sunday, 2 July 2017
Programming advice for supertotal/foundational strength training
Stats: 20years/145lbs/5'10 Years of Experience: 3-4
I would like some advice, or to be redirected towards some resources that can help me either program, or follow a program (if so, please recommend which and state opinion as to why it may suit me).
My goal is to built some foundational strength training for olympic lifting, with the long term goal being possibly competing at a supertotal event, or to participate in Crossfit. This means I'd like to look for a program that probably is "powerlifting" based, that includes front squats, overhead pressing with minimal benching, with a bit more volume. I'm not sure whether I would transition towards a hypertrophy phase, or work it concurrently with weightlifting like the Chinese weightlifters, so please give the pro's/con's in regards to CNS recovery.
Although I haven't benched, squatted, or deadlifted due to schooling at the moment, I will be able to dedicated 6 weeks of training uninterrupted. So here are some strength stats (hope this gives you a good idea on strength/weaknesses) Bench: 195x5,200x2 Squat: 275x5, 315x1 raw Front squat: 225x1 Deadlift: 355x3, 365x1 belt OHP: 135x5 Bent over row: 185x5
What I thought I had to due was to run something that would have me front squat 3x a week, back squat 2x a week, pull heavy on non squat days or as much as possible as long as it doesn't interfere with squats, overhead press 2x a week before deadlifts, and maybe bench 2x a week. I would clean in the beginning as a warmup, and clean at the end, to work on technique, until my technique was solid at around 70-80% of maximal, in which I would then begin the transition into an actual program.
Other Questions: -I have no real idea as to how strong compound lifts should be before starting a weightlifting program that will include maximal attempts. Please try to include some baseline numbers. - Any stabilizer muscles that might need extensive work - Should I completely remove bench press? - Would you recommend just olympic lifting until becoming a seasoned olympic lifter, and then crossing over to PL, or PL/strength, then transitioning into oly?
Abdomenal muscle strength training
Hello, I'm a 20 yo male that's 183 cm high and I weight 80kg. I've been following a routine since a month to lose some weight and gain muscle. Most of my additional fat lays in the stomach, so removing that was my main goal. Sadly as time passed I've been noticing general growth of my leg and arm muscles yet the stomach seems to be stuck at the same spot. I wanted to ask for help, maybe some specific diet that affects stomach weightloss or perhaps a routine. Any help is appreciated.
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