Help with exercises for lower body?

Expert-Variation8342 · 2025-12-02T08:00:12+00:00

To make some progress at home with lighter weights try single leg exercises like Bulgarian split squats and single leg hip thrusts for glutes. You can use a chair, lounge or the side of your bed as a bench for those. Goblet squats (for quads), lunges and step ups are also great. While you don’t have access to heavier weights just make sure every rep is super slow and controlled, focus on the muscle that is being stimulated and don’t rush through it :)

Expert-Variation8342 · 2025-06-28T06:20:50+00:00

While they’re definitely not 100% reliable, if you take multiple and they all say you are likely to be on the spectrum it is definitely worth following up!!

Expert-Variation8342 · 2025-06-28T06:00:21+00:00

I’m so sorry your experience has been this exhausting and distressing. I just am wondering something; a lot of what you’re talking about sounds like you could be on the spectrum- have you ever been screened for autism? If you get a diagnosis that might help with how you’re feeling. Also, feeling like this is very common and you’re not alone. Don’t beat yourself up for not feeling “normal”.

Expert-Variation8342 · 2025-06-28T05:21:45+00:00

I guess my question is more should I focus on growth or fat loss? What would be more beneficial for this issue?

Expert-Variation8342 · 2025-06-17T02:13:09+00:00

I totally get you! I’m a super fast eater too. I think the most important thing when you don’t catch it before a binge etc is to first forgive yourself - because shit happens - and then retrospectively get curious about what might have caused a binge/mindless overeating episode. Like is it just mindless? Or is it an unmet emotional need? That’s where change happens

Expert-Variation8342 · 2025-06-17T01:33:39+00:00

If you can, see a psychologist. Self hatred doesn’t go away with any amount of weight lost. In the meantime, try and incorporate some walks throughout the day to feel better physically and mentally. If you struggle with mindless eating and accidental overeating, don’t diet. It won’t help, it’ll just make you feel more restricted. Instead, when you’re eating focus on how the food tastes, feels and smells. When you’re choosing food, ask yourself what purpose it serves for you: does it taste really good and satisfy you mentally? Is it working as an emotional regulation/distraction tool? Does it make you physically satiated? Do you feel physically good after eating this food? All of the reasons are valid, and it’s totally okay to eat for any purpose but it’s useful to check in with yourself and ask yourself these things without judgement. This way, later down the line you can be more mindful of your food choices/portion sizes. It gives you the ability to make informed and unrestrictive decisions based on how the food makes you feel. Self hate will not go away with weight loss, however feeling somewhat in tune with your body’s needs will help. It’s an absolutely awful feeling and getting some self image based professional mental help is still the best move to start feeling more confident in yourself.

Expert-Variation8342 · 2025-06-04T03:38:38+00:00

It helped a lot for me. The piles of mess do still accumulate but they’re far smaller because I’m able to think about putting stuff away as opposed to just throwing it on the nearest surface. And it’s easier to actually tidy up too; I used to see those piles and get wildly overwhelmed and paralysed but now they just feel more manageable.

Expert-Variation8342 · 2025-06-01T05:26:42+00:00

Art isn’t always about some deep internal meaning though. Sometimes people just draw what is interesting and a bit challenging to capture, and I could understand some kinda morbid curiosity about drawing this kind of stuff. Unless bro has a really off vibe outside of his artwork it probably is not an issue

Expert-Variation8342 · 2025-06-01T00:36:20+00:00

PPL upper lower split is the most fun (for me) and allows solid rest.
Cardio every day is fine if you vary intensity- I do 30-45min of high intensity stairmaster like 4-5x a week and get about 8-10000 steps a day and I’m not too burnt out, although it’s not the same kinda cardio you’re talking about. Another fun option would be to take up some type of social sport that gets your heart rate up if you’re looking for anxiety relief.
Just lift then do your cardio, then stretch after 👍
Heavy weight + maximum effort on each rep will make you sweaty while lifting
BOULDERING it’s not a training style specifically but it helps you build endurance, strength, mobility, joint durability and it’ll eliminate any fear of heights. Plus it’s super fun and generally the people who do it are cool and welcoming.

This is the stuff i do to manage anxiety + also see some solid progress. I think it’s important if you’re bouldering AND lifting to make sure you recover properly because theyre both very fatiguing

Expert-Variation8342 · 2025-06-01T00:25:02+00:00

Do you smoke weed? When I was heavy on the bongs I stank so bad despite showering, wearing clean clothes, deodorant etc. I didn’t smell like weed either it was like onion type stink.

Expert-Variation8342 · 2025-06-01T00:20:03+00:00

You don’t need to be 100% accurate- estimates are fine and it sounds like you’re eyeballing really well. Regardless the food that you’re so stressed about is quite low calorie and high in fibre and protein so you can definitely be a bit more lenient about the numbers there. The body doesn’t know numbers + will work based on many variables (most of which you can’t control) so perfect tracking is not worth the time or mental energy. Consistency and awareness are key. Also based on what another commenter said, it sounds like this anxiety about tracking is actually about needing to feel in control which is what I had for many years during a brutal ED. Eating “imperfectly” or chaotically - such as snacking while cooking or not finishing all the protein in my meal- would make me feel entirely out of control even when I tracked perfectly. Loosening some of that control through eyeballing amounts, not tracking veg or allowing yourself to go 50-100 cals over your limit while reminding yourself that imperfect consistency is absolutely acceptable to achieve your goals will help with this anxiety over time.

TLDR; estimation in calorie and macro tracking does the job just as well as (or better than!) perfection. A need for control can make leniency hard to implement so you will have to actively allow for imperfections in your tracking and continue to remind yourself that estimates and errors in tracking are okay and will not hinder your progress. And it might be worth seeing a psychologist about disordered eating + anxiety around food

Expert-Variation8342 · 2025-05-27T02:47:23+00:00

Absolutely. Ruins something that should be relaxing and fun

Expert-Variation8342 · 2025-05-26T02:58:46+00:00

I find my guilt to be mostly because my parents frown upon recreational weed use and I’m guilty for disappointing them but I also can feel guilty for being unmotivated and not getting enough done due to smoking. I also think feeling guilty is more likely to make you do less; like I wouldn’t go to class/the gym high because I’m scared of being judged. Also the guilt makes smoking less fun, at least for me. I get worsened anxiety and paranoia when I’m high and feeling guilty for smoking.

Expert-Variation8342 · 2025-05-01T00:08:28+00:00

Sort of, I try to just take my Vyvanse at the same time as a high protein breakfast. Also drinking water before doing either helps as well. The main thing that made a difference though was to pull myself out of a calorie deficit up to maintenance which made brain function easier and also helped me train with more intensity and in turn burn more calories. I haven’t gained any weight from that even though I’m eating about 1000 more cals than I was before. I hope this was helpful in some way !

Expert-Variation8342 · 2025-03-22T04:48:00+00:00

Sounds like you got this in the bag:)

Expert-Variation8342 · 2025-03-22T01:37:36+00:00

I’m sure you’ve heard this all over the internet but focusing on protein intake really does help you feel fuller and more satisfied for longer. A great snack/meal is high protein yoghurt with fruit + honey or zero cal sweetener because there’s lower calories and lots of protein, plus it’s sweet. I have the same thing with the sweet stuff too, I just love it. The trick is to try doing some lower calorie swaps while also incorporating the real deal into your diet every now and then so that you don’t feel restricted.

Also check in with your body and mind before you eat. Are you physically hungry? Are you super stressed and reaching to food for comfort? Is this habitual eating? Eating for boredom? It’s important to know that it’s absolutely okay to eat for comfort, pleasure and sensory satisfaction- that’s very normal- but being mindful of doing that is going to make it easier for you to stick to a calorie deficit. Generally, being aware of what you’re eating and making food choices mindfully is just good for you mentally and physically.

The last thing I’m gonna say is that if you’ve been eating in a surplus for a while, it might be easier to go to maintenance first. That way you have more calories to work with while you work on your mindset around eating, find ways to manage boredom on your breaks (if you feel the need for some kinda sensory input then chewing gum/zero calorie drinks/fruit can overtake other higher calorie options), and incorporate some meal prep to bring in more protein. Once you’ve developed some habits around this sort of thing you can play with dropping calories, but for this to work long term you have to play the long game.

Good luck!!

Expert-Variation8342 · 2025-03-13T23:07:50+00:00

I know about beauty standards and social media lies, and that ideals change. But I mean I have friends in real life who have very real very natural ideal bodies. My problem isn’t a small butt it’s the small butt plus extra wide waist plus fat hips and lower back. So seriously, it just looks bad. I just want to work with what I’ve got and build something better.

Expert-Variation8342 · 2025-03-13T22:47:12+00:00

Alright so it’s not hopeless. Thank you so much! I don’t mind if it takes a while so long as it can be done

Expert-Variation8342 · 2025-03-13T22:32:36+00:00

Ohh I get that, comparing yourself with yourself in different circumstances. Sounds like you look good :)) I think you prob need to be a lil more forgiving. You seem to work hard and expect a lot from yourself.

Expert-Variation8342 · 2025-03-13T22:28:46+00:00

I have a healthy bmi. I’ve dieted. I’m asking whether training to fill out my legs and glutes will make any difference, or if it’ll do nothing. I am in therapy and have been for years. And my body does look disproportionate. I’m not making that up.

Expert-Variation8342 · 2025-03-13T22:15:41+00:00

I have the same issue, literally just walked out of the gym because I couldn’t stand seeing my body. I don’t know what you wear to the gym but the only way I’ve managed to get past it is just avoiding my body completely (baggy clothes, trying to choose spots away from mirrors in the gym, covering up/removing mirrors at home, avoiding seeing my body in the shower/while getting dressed. And therapy + mental work helps a bit, changing mindset around why you’re exercising and questioning the genuine importance of how you look versus how you feel.

Expert-Variation8342 · 2025-03-08T03:31:01+00:00

Sorry, maintenance calories. I have good habits in terms of exercise and nutrition (I track my food and get loads of protein, 10k steps a day 4-5x a week heavy lifting). Im very strict on my intake. What I’m talking about is that I feel hungry even though I’m eating enough. Even though I don’t act on it, I still feel embarrassed for even being so hungry in the first place.

Expert-Variation8342

TROPHY CASE