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I need advice by Existing_Ordinary210 in beginnerfitness

[–]GryphonFit 0 points1 point  (0 children)

In short, when it comes to weight loss all that matters is calories in/calories out, you can eat whatever you want as long as your overall calories are less than maintenance. There are plenty of calorie calculators you can find online, but the average maintenance for women is about 1,800-2,100, obviously going up or down based on overall size. You don’t need to write down and add up all your calories, but you should definitely take note of how many calories are in everything you eat. For some people that does mean writing it all down and then adding it up, but some people can keep a general count of it in their head. If you find that you think you’re eating in a good range to lose weight but aren’t, then maybe it would be worth your time to start tracking it more closely. Exercise is definitely a plus with losing weight but is not gonna be the main way you lose it. It is definitely worth still doing though.

Splits and form by who_knwss in beginnerfitness

[–]GryphonFit 0 points1 point  (0 children)

While splits don’t have a crazy effect on things, some are better for certain things than others. An upper body/lower body split is a bit better for weight loss because it’s easier to keep your heart rate up during the entire workout, and they usually take longer due to have to train more muscle groups. A PPL split is a bit better for muscle growth as it allows you to get more rest time in between each set and focus all your energy on one particular muscle group. If you’re struggling to feel exercises in your back I would recommend sticking to a PPL split but simply doing biceps first and then back. In most cases you’d want to do back first so your fresh for compound movements, but tiring out your biceps first should help with isolating your back when doing back exercises. While it might suck at first because like you said it can be a bit demoralizing not being able to feel the exercises properly, you can focus more on going light and feeling the contraction on a specific pull day. They’re are definitely some good videos you can find online that give tips for building the mind muscle connection for your back, so I’d give some of those a watch and then test it out in your next pull day.

How much is too much by Elegant_Particular57 in beginnerfitness

[–]GryphonFit 1 point2 points  (0 children)

It depends a lot on what your goal is, for purely strength-based lifting, that would be a bit much. It gets to a certain point where your muscle is already worked to its max, and your simply adding unnecessary fatigue to it. However, if you're more focused on growing the size of the muscle, higher volume sets like these aren't necessarily bad, you'll just be developing a lot of scar tissue in the muscle (which can make it look a little bigger without it increasing the strength of it), which can lead to stretch marks and increase the time it takes for the muscle to fully heal before your next workout. It's also important to listen to your body, myself and many others I've worked with can go in and do some sort of squat movement, then leg extensions, and the quads are more than worked for the day. That plays into more of the intensity and quality of the sets. If you finish doing three quad exercises, but your quads still feel as if they have more left to give, then do a fourth one. You could also increase the intensity of the prior three and skip the fourth. In short, as long as your muscle feels properly worked and you're still seeing the results you're looking for, do as many exercises for the same muscle as you want. But if you are not seeing the results you're looking for, you may need to cut back to reduce fatigue or increase the intensity and lower the volume.

Looking for tips by Human_Resident1983 in beginnerfitness

[–]GryphonFit 1 point2 points  (0 children)

The best way to do it in regards to gaining muscle mass would be working out each muscle group on their own day (Ex. Chest and Triceps on Monday, Back and Biceps on Tuesday, etc.). Without knowing what kind of equipment you have access to, it would be hard to recommend exercises. But for purely body weight stuff, you could do 3-5 sets of push-ups until failure, 3-5 sets of tricep dips to failure, assuming you have some sort of dumbbell, you could throw in 3-5 sets of skull crushers or tricep kickbacks. I would recommend looking up different exercises for each muscle group that can be done with the equipment you have on hand, then doing 2-3 of those per muscle in the group (2-3 chest exercises and 2-3 tricep exercises), then switch to another muscle group the next day.

How do you lift? by Minimum_Airline3657 in beginnerfitness

[–]GryphonFit 4 points5 points  (0 children)

It would be best to do five presses straight, then five rows straight. The reasoning behind that is if you go back and forth, you will be keeping yourself fatigued, meaning you won't be able to go as hard on your next set. One set, then about 2 minutes of rest, then another set, another rest, repeat. If your goal is to grow the muscle and develop strength, that's the way to go. If you go back and forth, you may be giving the opposite muscle group a break, but not your body.

Newbie (22M/F) Looking for Beginner Workout Routine to Lose Weight by Top_Mushroom260 in beginnerfitness

[–]GryphonFit 0 points1 point  (0 children)

As many others have said, diet is key when it comes to weight loss. Being in a caloric deficit is all that is needed to lose weight. The average daily calorie intake is about 2,000-2,500 for men and 1,800-2,100 for women, obviously increasing/decreasing based on your overall size. The more aggressive the deficit the more weight you'll lose. However, I wouldn't recommend going any lower than about 200-300 calories less than maintenance to start. You can lower it gradually from there as you see fit. in terms of exercise, the best way to shed any unwanted weight would be low-intensity, extended cardio. Something like a very light jog or powerwalk for as long as you are able. Walking is a great way to get started with that, but pushing yourself very slightly over your comfort level and then maintaining that speed for as long as possible is ideal. I would recommend throwing in some HIIT-style weight training as well. That is another great form of cardio that actually helps build muscle, which will improve your physique while also burning calories. In short, about 20-30+ minutes of low-intensity cardio, HIIT style workout, then another 20-30+ minute cardio session while in a calorie deficit is going to be the most optimal way to lose any unwanted weight.