Health & Fitness

anyone know why its greasy?

Been back at gym for 7 weeks after 2 year absence. Back to 90kg deadlift (5 reps). Only 8kg left to get to former PB.

For the last 5 weeks I also began training pull ups everyday using grease the groove method which has been incredible. Started with 2 pull ups as my max. Now at 8 pull ups - which is also my PB from my peak fitness days back in 2019.

Combined with having a regular running routine for the first time in my life for the last 5 months, I can safely say that at 36 years old I’m the fittest and soon-to-be strongest I’ve ever been in my life, beating my peak at 29 years old ☺️. I’m also the closest I’ve ever been to getting my front splits.

Honestly… getting older is such a blessing. If you look after your body, you lose little functionality from aging, and yet you gain so much more life experience, wisdom, and the biggest thing: you dgaf about what others think. You have way more confidence and comfort in being the person you want to be and living the life you want ☺️

Worked out good for an hour, ate chicken breast with two eggs and a little white rice and then... there was my mom standing in front of me with a full box of meethai looking at me innocently...... like.....the universe really sends its toughest soldiers into the trenches for the plot....
My brain was screaming "Macros! The caloric deficit! The gains!” while my soul was already swimming in Gulab Jamun syrup😭😭😭😭😭

We all love a quiet gym but I love an extremely busy gym. It means you can get on with what you want to and mostly go unnoticed 😃🥊

I’m from Lahore 🇵🇰
Im 27
I work in Malaysia 6 years

Just a little bit of cardio

100 kg for 1 rep. (body weight 62,8 kg)

Some studies on the benefits of strength training:

Men
•PMID: 21058750 — Heavy strength training increases testosterone right after the workout and helps maintain its level with regular training
•PMID: 29800984 — Moderate reduction in symptoms of depression and anxiety
•PMID: 32079265 — Strength training leads to an increase in muscle mass in healthy adult men
•PMID: 33433148 — strength grows better with heavy weights
•PMID: 21896934 — Reduction in blood pressure

Women (including menopause and pregnancy)
•PMID: 37803287 — Strength training effectively increases muscle mass and improves body composition in women
•PMID: 34536199 — Strength training reduces body fat percentage, total fat mass, and visceral fat in healthy adults (including women)
•PMID: 10290068 — Strength training improves skin condition and reduces some age-related changes
•PMID: 29800984 — Strength training moderately reduces symptoms of depression and anxiety in women (including during menopause)
•PMID: 36749350 — Strength training significantly improves bone density (including in postmenopausal women)
•PMID: 38912201 — Strength training is safe during normal pregnancy, improves the mother’s physical fitness without risk to the baby

For Elderly
•PMID: 15107011 — Strength training is one of the most effective methods against age-related muscle loss and functional decline
•PMID: 35599175 — Strength training stops and can partially reverse muscle loss in older adults. It also reduces overall mortality by 15%, cardiovascular mortality by 19%, and cancer mortality by 14%
•PMID: 31850826 — Strength training improves joint function
•PMID: 29800984 — Significant reduction in symptoms of depression
•PMID: 36749350 — Positive effect on bone density in older adults
•PMID: 21058750 — Heavy strength training increases testosterone and helps maintain muscle mass in older men

I predominantly do strength training. Whats everybody's go to exercises on a normal day?

If i don't wanna do a lot, these are the key exercises I do on a daily:

•Push ups
•Lunges
•Squats/RDL
•Plank

What are your go to exercises that make you feel strong and energized?

Those who cut out soda completely, what did you switch to‼️‼️