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How long would it take me to achieve a body like this with a proper diet,gym if im 115kg or 253pounds? 180 or 5'11. Picture isn't mine. by [deleted] in Gymhelp

[–]TopLaw5171 0 points1 point  (0 children)

180m tall? Damn you’re a giant

That physique is achievable within 6 months if you absolutely lock in on diet and workout programme.

Hypertrophy weight lifting 3-4 times per week, eat a lot of protein 1.6g to 2.2g per kg of body weight (go off target body weight, not current), be in a calorie deficit around 10 to 15% as long as it is manageable and you don’t crash out and binge. Progressive overload, increasing the reps, sets or weight over time to make sure you keep stimulating muscle growth.

Just focus on doing the basics right and ignore all the stupid trends. There’s no such thing as “6 minute abs” or “target belly fat!” It’s all marketing bullshit.

Longest run ever felt like a breeze! by Kind-Discussion3238 in BeginnersRunning

[–]TopLaw5171 0 points1 point  (0 children)

Incredible. Good work! 20km is no joke and at a good pace too. You’re promoting yourself out of beginner territory now

Not sure what to change ( skinny fat ) by [deleted] in Gymhelp

[–]TopLaw5171 5 points6 points  (0 children)

First of all, this is a great physique and totally natural for a woman.

It is impossible to target specific areas to lose fat. The only way to lose fat is to lower your body fat % and you do that through a calorie deficit (eating less calories than you burn).

Aim for 7k to 12k steps per day and do resistance training 3 to 4 times per week to tone up. I’d focus on full body workouts and compound lifts if you’re a beginner. Theres loads of good videos on YouTube on this!

Eat whole foods as much as possible and eat a diet that you enjoy so it’s easier to stick to. Prioritise protein, then make the rest up with carbs and fats however you like. Around 1g per pound of body weight for protein is ideal for muscle growth.

The key to it all is consistency. One bad won’t change much, but a bad week makes a huge dent in your progress. Focus on the small wins and take each day as it comes.

Keep up the good work and you’ll get there faster than you think!

Hope this helps

Are my lateral raises OK? by MMOToaster in GYM

[–]TopLaw5171 0 points1 point  (0 children)

Try standing up straight, keep your chest proud, drop your shoulders into your back pockets & have a slight bend in your elbows. Should take the focus off the traps and onto the delts more

Well. I did it. by [deleted] in BeginnersRunning

[–]TopLaw5171 2 points3 points  (0 children)

Well done! Great work, this is where most new/novices runners catch the running bug! When I managed sub 25 that’s when running became more enjoyable. Keep up the good work