(Part 2) Top products from r/xxfitness

Hey girl! Congrats on losing the first 50lb! That's amazing!! Here are some notes for you, based on your post:

1. You cannot target any part of your body for fat loss. Carb cycling is no more helpful than any other method of weight loss in terms of reducing belly fat. Genetics is the only factor that determines where you will lose fat first, which, unfortunately, we have no control over.
   
   
2. In order to get a flat stomach, you will need to drop your total body fat %, and not necessarily your weight. (Many women actually end up gaining weight to get a flatter stomach, believe it or not!) This is because muscle weighs more than fat, meaning that 1 lb of fat takes up a lot more space (volume) than 1 lb of muscle. Because of this, I would highly recommend you stop weighing yourself. You can buy a BF% scanner on amazon for $30 if you want to track your numbers, but honestly, the best way to judge your progress is to take photos and go by how your clothes fit.
   
   
3. Diet is 80%. Exercise is 20%. Yes, I would recommend lifting heavy, and starting a workout program (see side bar). But more importantly, I would recommend cleaning up your diet. As in nixing processed food. As in, if the ingredients list has more than 10 items listed, or things you can't pronounce, then don't eat it. Flat stomachs are made in the kitchen.
   
   Best of luck! And again, congrats on your progress thus far.
   
   

This has the most bang for your buck. The quality of the bar is just blah, but the weights are pretty decent. The bar is about to become my spare for just bench press, after I upgrade to a Rogue Ohio. But it served me well for the last year.

Just remember that muscles come from use, and typically we use them by picking heavy stuff up and putting it back down. You don't need something fancy for that. You can go over board (I love stocking my home gym, so yeah it's easy to go over board) and buy expensive brands, but starting with the basic versions is fine.

------

If you're looking for a power cage also, this one is the best value. It has pretty good reviews and several people in /r/homegyms have them. Good price, easy to find attachments for, and great weight rating.

These weight lock rings also were a god send. The ones that come with the sets are usually usable but annoying.

Keeping in mind affordability and portability, a powerlifting spin (and that I’m on mobile, so sorry about formatting):

1. Dead Wedge. Fantastic for unloading/loading the bar when deadlifting heavy. I use mine every deadlift session (so, at least once a week) https://www.lift.net/product/dead-wedge-deadlift-jack-alternative/
   
   
2. A bar pad. Makes it easier to do hip thrusts without the bruises and pain. https://www.thexbands.com/products/hip-thrust-and-squat-barbell-pad?variant=7422385356863&gclid=EAIaIQobChMI45qX_e713gIVi5-zCh34lQ0lEAQYBSABEgL7yfD_BwE
   
   
3. Resistance bands, small or large. Small ones are great for accessory muscle activation activities. Large ones are great for their transportability - can do lots of stuff on the go - good mornings, overhead squats, bicep curls, scapula retractions... I’ve never used either of these brands, but as examples - Large: https://www.amazon.com/INTEY-Exercise-Resistance-Workout-Powerlifting/dp/B07226JDDD/ref=pd_aw_lpo_200_tr_img_2/133-4722036-0430309?_encoding=UTF8&psc=1&refRID=A7DYJRRWKMG0MEJ0CV5J, Small: https://www.amazon.com/Athleema-Resistance-Bands-Light-Medium/dp/B00LYY0YE8/ref=pd_aw_lpo_200_lp_img_3?_encoding=UTF8&psc=1&refRID=Z099J78N6FSZRMEVEEVC
   
   
4. Liquid chalk. Great for rock climbing, lifting...anything when grip is essential. Also, may be allowed in gyms/areas when conventional chalk isn’t. Lots of different brands and types. Check out a comparison here: http://www.kingofthegym.com/best-liquid-chalk-for-lifting/
   
   
5. Hand care items; manicure gift certificate. Or, if you’re gonna go “all out,” a massage gift certificate.
   
   
6. A month of programming. My gym membership is expensive, since it’s a specialty gym. BUT my programming is through the Juggernaut site and is about $30/month - making it a more realistic possibility for friends/family.
   
   
7. Plate coasters. I got these as a stocking stuffer for my lifting partner. https://www.getrxd.com/getrxd-comp-plate-coasters.html?_vsrefdom=adwords&gclid=EAIaIQobChMIk-6EuvX13gIVgeDICh3MBwjbEAQYASABEgI5AfD_BwE
   
   
8. Starting Strength, by Mark Rippetoe. I LOVE this book. I have a background in anatomy, so it’s right up my nerdy alley. If you have a lifting friend who is into the how and why, get them this. https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
   

Hey - I noticed that you said that you're interested in getting stronger. Have you considered doing a strength training program? Good programs will answer these sorts of questions for you so that you don't have to worry.

I'm doing Starting Strength, but Stronglifts 5x5 is another really popular beginner program. Either way, I would definitely recommend getting the Starting Strength book - it has a lot of great tips about form, which is super useful if you're just starting out!

First things first, pick a routine and stick to it. Doing random exercises isn't going to get you anywhere fast. Many routines have been proven to work time and time again.

You don't have any equipment for now so I can't suggest any routines to you but r/bodyweightfiness should have some routines in their FAQ that you could follow (I don't frequent this subreddit so I'm unsure if this is true), but if they don't just ask and I'm sure someone can point you in the right direction.

You say your school has a gym and you want to strength train. If they have a free weights area (barbell + squat rack) then I'd suggest either Starting Strength (or the much cheaper kindle version) or [StrongLifts 5x5] (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). Both routines are excellent for beginners and are very similar. So really it comes down to personal preference on which you'd rather do. If you do choose either of these programs don't be embarrassed about using low weights, form is very important and you're not going to perfect it by rushing into huge lifts.

There is bound to be one guy in the gym that isn't an ass and will have no problem helping you out if you ask between sets. I know I never mind when someone asks me questions, unless they do it while i'm in the middle of a set and expect an immediate response.

Lastly, don't let other people put you off. I'm not going to tell you that people won't judge you, because sadly being a woman you're going to get stares in the gym. But fuck them, keep at it and be awesome, stick in headphones and blast your music if you need to take your mind off it. The gym is something you'll never regret doing and you shouldn't let other people negatively influence your personal goals.

Good luck.

You might want to check out r/powerlifting as well as the links on the sidebar here. Greg Nuckols who is popular over at r/powerlifting and also with my coach, has a beginner, intermediate, and advanced program you can download for free (you do need to give him your email address). Starting Strength by Mark Rippetoe is also quite popular and has a beginner program in it. Finally, u/gczl has created a program that is very popular over on r/powerlifting.

One suggestion I would make is that you find a local powerlifting competition and attend it. It will give you an idea of the flow of a meet and maybe give you an opportunity to meet some local lifters and find out where they train.

Creatine will effect women the same way it does men. It is one of the most researched supplements so you can show her research and let her know she already gets a natural source of creatine from meat.

Water retention is held in muscles and might make you weigh more but it's not going to make you "bloated" in the sense you get from like your period or eating a ton of salt.

I recommend pure creatine monohydrate for anyone interested in it. You can mix it in with any drink mix if you don't want to drink it straight because it has a slightly bitter taste and a weird texture. I like this brand because it's milled pretty fine, really cheap, and I can buy it in large quantities.

I'm adding my voice to the "Starting Strength" chorus. Get the book. Yes, it's a lot of information. Simple fact is, any three pages of Starting Strength contain more real, actual, useful information than almost any other whole book about fitness.

Watch this series of videos before you read it, and you'll have some context that'll make the book more approachable. You'll also get the bonus of hearing Mark Rippetoe's voice in your head as you read, which is always entertaining.

Check out /r/homegym for some good info on that - the gist of it is you'd need some type of safety equipment to do it alone, like a power rack or squat rack. Here's the one I use at home, there's a variety of options with a pretty wide range of prices out there. Craigslist can, in some areas, be a great way to pick up a used rack for a better price than new.

Purchasing a barbell pad is 100% worth it. Here's a good one, but Amazon has a lot. Just make sure you get one that's at least 1.25" thick per side. Some cheaper ones are more like 0.75" and they are pretty pointless.

Working out at home is great! I've been doing it for the past year! The equipment is made to safely fail and it catches the weight from falling on you, as long as you do the exercises in the safety equipment. There's no reason not to.

Here's the beginner sets I usually recommend:

• Dicks Sporting Goods 300lb Weight Set which is currently at $190. It also includes a bar. I do not recommend dropping these for Deadlifts, though.
  
  
• Fitness Reality Full Cage which is currently for $225.
  
  
• Fitness Gear Bench which is currently about $80.
  
  That'll probably run you about $550 after taxes. But that will be everything you would actually need.
  
  There's several other things I got along the way which I think you would find useful, but not necessary.
  
  Additional items:
  
  
• Weight Storage Tree which should hold everything from your set.
  
• Bar Weight Locks currently $9.
  
• Floor Protection
  
• Pull Up Bands
  
• Back Extension/Sit up Bench
  
  I made my homegym and I absolutely love it! It's my temple. Here's a note though.... you need to think long and hard on if you will use it. I work out 3-5 times a week. I stretch in there every day. Will you use it for 3 times a week minimum? Are you willing to move it when the time comes? Can you spare a 8x10ft area for this equipment?

Here's an unflavored whey protein powder that I've used. link

I bought the 5 pound sucker. I enjoyed it! When I drink it with 8 ounces of nonfat milk, it tastes like milk. My boyfriend's taken it with just water and said it tasted like water. It's 25g protein for 110 calories. It's a pretty good payoff, imo.

You could also consider ON's natural line. It uses fructose instead of artificial sweetener.

http://www.amazon.com/Plantronics-BackBeat-Wireless-Headphones-Smartphone/dp/B00KJLMBSO/ref=sr_1_2?ie=UTF8&qid=1420174555&sr=8-2&keywords=plantronics+wireless+headphones

I splurged on these and love them dearly. They hook over the ear, because I have the kind of ears that forcibly eject ear buds even when sitting completely still. The battery goes for about a week, and did I mention that I love them?

*I have had tons of issues with calf tightness in the past! I highly recommend foam rolling and stick rolling (such as this one from Amazon ) every day until you build up calf strength. If you have extra money to spend, I find calf stretchers like these to be better than other calf stretching exercises.

Ultimately, seeing a physio would be your best bet because there could be all sorts of other issues contributing, but these should help.

Actually, as much as I love New Rules of Lifting for Women, I prefer the update they did just last year: Strong: Update to New Rules of Lifting for Women. The authors took a great program and made it even better.

I am a 30G (measured over at /r/ABraThatFits). I finally broke down and ordered the sports bra from Panache. Assuming you're all measured and properly fitted into the correct bra size, this thing is a miracle!

It doesn't use compression, but more of an encapsulation technique.. if that makes sense? It's the most amazing invention in the world of large-breasted athletes. If you can spare the cash, I would highly recommend it.

I was having trouble with earbuds not staying in my ears until I found this over-the-ear style.
After researching all the over-the-ear style brands and models, I decided on this one from Plantronics and have never looked back.
They are super lightweight, I often forget Im even wearing them. Very good sound quality and sweat proof. They last ~12 or so hours so I get 5 or 6 workouts in before needing to charge.
All in all I think they are awesome, and are way more affordable than some of the other options. Highly recommend. I got them at Christmas and cant imagine using anything else.

Hi all! I'm looking to buy resistance bands to target my glutes. I want to buy on Amazon because the prices seem great! Are there any tried and true brands?


I'm currently looking at these: Athleema or Belus

I use these headphones with my iPhone SE. They've been great. This morning I did a card deck workout with burpees, jump rope, box jumps, and pushups and they stay in place with a good connection to my phone sitting off to the side. Then I did a 2 mile run with them and again, they worked great. I also weight lift with them on and no troubles there. I also wear them throughout the day at work listening to podcasts. They last about 8 hrs of solid play before I have to recharge them.

Protein powder? I use this kind because it truly is flavorless, so I can add it to pretty much anything, be it sweet or savory, without affecting the taste of the food at all IMO.

No, I usually buy my creatine through Smart Powders or on Amazon from Bulk Supplements. Plain old creatine monohydrate is going to be the same from any brand, so I go with what gives me the best deal. I currently am working my way through this right here. It is $20 for 2.2lbs of it, as opposed to $15 for ON's 1.3lbs of it. Just remember whatever brand you get, look for micronized!

Edit: Micronized creatine monohydrate has the consistency of powdered sugar, which is why it dissolves way better than the normal granules it usually comes in.

Gloves actually make things harder to grip because they effectively make the bar thicker. Wrist straps would make more sense instead as a crutch.

I use chalk and hook grip, and that's more than sufficient for my deadlifts. Also make sure that your hand placement is correct. For deadlifts, keeping the bar at the top of the palm will reduce callous formation. For bench press, keeping the bar in the middle of the palm will reduce strain on wrists.

Here is the product on Amazon. You can think of it like a thinner, hand held foam roller that is easier to work over body parts like calves since you can apply the pressure more consistently.

Sure do!

Omron HBF-306C Fat Loss Monitor, Black

Very easy to use, just make sure you're holding it in the correct position. I thought the price was well worth it for not having to fuss with calipers.

It's pretty bruised and still swollen (and all my co-workers seem to think the nail is going to fall off), but I can bend it at both joints so I'm pretty sure it's not broken.

The straps in my gym bag are these - https://www.amazon.com/gp/product/B00COY99U2/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1 that my boyfriend bought and never used. I already planned to skip my deadlift day for at least this week and just re-try to my chest day (what I was doing Monday when I had the oops) so I'm hoping that by next Wednesday/Thursday it won't hurt so bad anymore and I can resume DLs.

Ah I might suggest looking and progressing into the New Rules of Lifting series

http://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398

or strong from the same author

http://www.amazon.com/gp/product/1583335757/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1583335757&linkCode=as2&tag=louschulercom-20&linkId=FZL7J77SPOMQMBPO

or girls gone strong

https://www.girlsgonestrong.com/strength-training/

Check out Strong by Alwyn Cosgrove and Lou Shuler. It's pretty much what you describe: powerlifting base with accessory and core work.

I'm 32DD and I adore this panache sports bra. Pricier than target, but makes workouts a ton better. Read the comments for sizing recommendatiosn!

Hip thrusts are by far the best by a mile, and it sounds like you just need a better bar pad. They can be very very painful with any amount of weight on the bar if you don't have a good pad.

Try any variation of pad like:https://www.amazon.com/BEAR-Strength-Conditioning-Barbell-Squat/dp/B016LG88AU/ref=as_at?imprToken=ZBpJUv0f.Pq7Yx-22OiSEA&slotNum=1&ie=UTF8&linkCode=sl1&tag=kahg-20&linkId=9937c9db546d1fc5690e3ced11957f92

Another poster posted a very similar pad. I've used similar pads up to 3 plates on each side without discomfort. Should fix your problem :)

I like Unflavored NOW Foods Whey Protein Isolate (Amazon). It blends easily with different kinds of food and doesn't add that weird sweet flavor of regular protein powder.

I have this one! I still get some pressure bruises from hip thrusts (to be expected when doing two plates I suppose) but it's way better than using a rolled up mat or some of the thinner pad options. I got mine in November 2016 and use it 1-2x a week and it's still in tip top shape!

https://www.amazon.com/Bluetooth-Headphones-Waterproof-Sweatproof-Cancelling/dp/B01G8JO5F2/ref=sr_1_1_sspa?ie=UTF8&qid=1524744877&sr=8-1-spons&keywords=senso+bluetooth+headphones&psc=1

I've had these for about a week and so far, so good! They seem to be good quality. They've done well with burpees/mountain climbers/other activities where they might fall out. Bluetooth connection is super easy. I've noticed they start losing connection if I'm 10 or 15 feet away from my phone, and they're not super noise cancelling, which is helpful when running outside, but maybe not so much if you're really trying to zone out. I use them for HIIT cardio and weight lifting and I sweat A LOT.

1300 calories is way to low, IMO. I'm muscle building and losing some fat and I eat 1600-1800 calories a day. 22-23% body fat for a woman is healthy.

Uping your protein intake is important for muscle building and helps burn fat, too.

Carbs is what really makes it hard to lose body fat. There have been a lot of research on it.

My intake is:

Protein: 150-250grams

Carbs: 50-100 grams

Fat: <65grams


Personally, this is just my diet, I'm not saying that everyone should follow it, just a general idea. (I'm 5' 6'5" and I weigh 138-140lbs but I look about 120 because of muscle)

I hate cardio, I really do, aside from swimming, but cardio helps burn fat quicker and tightens your muscles. While weightlifting builds your muscles and body tone.

How often do you weightlift?

I suggest getting a BFP Hand Scale or something similar to this:
http://www.amazon.com/Omron-HBF-306C-Loss-Monitor-Black/dp/B000FYZMYK/ref=sr_1_1?ie=UTF8&qid=1341949478&sr=8-1&keywords=body+fat+percentage

And maybe reading up on If It Fits Your Macros (IIFYM)

http://www.thespartanwarrior.com/post/9041775488/understandcalories

http://www.thespartanwarrior.com/post/6114152789/iifym



Oh and I went from 136lbs at my lowest weight up to 140lbs and lost a pant size, too. So, I definitely gained muscle and lost fat. :)

Lifting Wrist Straps by Rip Toned (Pair) - Cotton - Neoprene Padded - for Weightlifting, Bodybuilding, Xfit, Strength Training, Powerlifting, MMA https://www.amazon.ca/dp/B00COY99U2/ref=cm_sw_r_cp_apa_i_3ueRDbM1HBDRZ


I have small wrists and these work well

Plantronics backbeat fit are the bomb and sound like they fit what you're looking for. They're over-the-ear, bluetooth, water/sweat-resistant, and usually priced around $80-$100. I'm not the pickiest in terms of sound quality, but I have no complaints related to that. They're loud, and I didn't realize how crappy my cheap earbuds were until I wore these. I've had mine for almost a year and a half now, wear them 4+ times a week, and they're still going strong!

I especially like them because the excess cord doesn't touch your neck. My first bluetooth headphones had a longer wire, and it would bounce my neck when I ran. I would get really annoying feedback in my ears each time it bounced.

If I had the grand and the space in my house, A power rack, barbell, bench, and spend the remaining $500 on either craigslist plates and a set of 50lb PowerBlock Elites (expandable to 90), or bumpers plates if crossfit and Oly are more your thing. Either way you go with the second half of the money, that's a solid budget setup for that amount, mostly new gear too.

I bought an extra thick Hampton bar pad off of Amazon......It helps so much when you get up in weight.

Like this https://www.amazon.com/gp/aw/d/B00FRSTEXE/ref=mp_s_a_1_1?ie=UTF8&qid=1486782009&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=bar+pad+extra+thick&dpPl=1&dpID=21HBpxOFwmL&ref=plSrch

I use Whey Protein Isolate (any brand should work, check the ingredients) which doesn't have lactase and has never caused me issues as a lactose intolerant gal.

Also, if you are lactose intolerant and haven't tried using lactase pills, you really should. I had to stop eating cheese/ice cream/milk products when I became lactose intolerant, but then I discovered these pills and now I just pop one and get to enjoy these foods again.

i drink too much water depleting my salt and have to take a magnesium supplement and that usually solves my cramping. good advice.

That's a problem. Thank you for bringing this to my attention. I ended up getting this powder https://www.amazon.com/gp/aw/d/B00SCO8AA8/ and a $5 blender bottle. Hope this one is ok.

I have this one and it suits my needs fine. I bought it at Play it Again Sports rather than Amazon, though.

I have it on a flat cement floor and I've found it to be sturdy even doing hanging leg raises (I can't do pullups because it's in my basement with a low ceiling) and it doesn't get bolted down or anything.

I'm 5'-1", for what it's worth.

As someone who is just trying to get rid of shin splints and thought it wasn't my shoes. Go to a running store and getting fitted for the right shoes for your form. Then get a foam roller or "the stick" and use this right after a run. There are plenty of videos explaining how to use them. And do these EVERYDAY! I was running around 2 miles every other day during the winter, and I just kept thinking it would go away, NOPE, just got worse. Now I feel like I'm a new runner, and am slowly working my way up again, with new shoes I might add!

Why did you choose Strong Curves over say, Starting Strength or Strong to name just two others?

If you can get a resistance band, I find it really helps to put it around my knees while I do glute bridges. It forces you to keep pushing your knees outward, and your glutes will be on fire!

Something like this, just above your knees.

There are a few things that have helped me, but your mileage may vary.

1. controlling caffeine intake. I need to stop drinking coffee by 4 to go to sleep at 11 and get good sleep. My tolerance for caffeine is extremely high though, so lots of people need to stop caffeine intake earlier.
   
   
2. hydration. It's a difficult balance because I need to be very well hydrated, but not getting up to pee at night. Usually, dowining my 24oz bottle of water 2-3 hours before bed does the trick. Two of them if I didn't drink much that day.
   
   
3. This is my best tip. This is the tip that made me to from taking hours to fall asleep and getting shit sleep afterwards to falling asleep on the way to my bed and waking up the freshest woman alive (slight exaggeration, but only slight). Lights they use to treat seasonal depression. I got myself one and set it in my periferal vision for 30-60min while I drink my coffee first thing in the morning. This was the one I got: https://www.amazon.com/gp/aw/d/B00K08ZDBI (Edit in case anyone doesn't read further in the thread: /u/stoppage_time brought up the fact that this could be dangerous for someone with bipolar tendencies - mania is a possible side effect. Worked out well for me, but I have depressive tendencies; talk to your doctor first!)
   
   Bonus point: I found that anything more than one alcoholic drink messes with my sleep a lot. Still worth it occasionally, but it's now a conscious trade off for me.
   
   Edit: oh my do I make a lot of mistakes typing on my phone

I enjoy working out while listening to podcasts or audiobooks. It allows me to zone out but there isn't constant noise, which allows me to stay aware of my surroundings (I run really early in the morning).

I have a couple pairs of cheap Bluetooth headphones, just purchased off Amazon. I use these primarily: https://www.amazon.com/Bluetooth-Headphones-Waterproof-Sweatproof-Cancelling/dp/B01G8JO5F2/ref=mp_s_a_1_1?ie=UTF8&qid=1541080894&sr=8-1-spons&pi=AC_SX236_SY340_FMwebp_QL65&keywords=bluetooth+headphones&psc=1

I love these headphones. I can't do earbuds. You can change music and pause and adjust volume and talk on the phone and the battery life is 22 hours between charges. http://smile.amazon.com/gp/aw/d/B00E0GRRR4/ref=mp_s_a_1_1?qid=1465170408&sr=8-1&pi=SX200_QL40&keywords=sport+66+headphones

I've been using these for two years and I'm impressed. I'm not a runner though

So the page is gone for the one I bought, but here's an alarm clock version that's unfortunately pricy and here's the one I had previously that isn't as bright. I'd recommend getting something bigger or brighter than the second one.

My current one is insanely bright and makes all the difference. It's called "NatureBright SunTouch Plus Light and Ion Therapy." It is 10,000 LUX. Since your purposes are for waking up, you might want an alarm version anyway.

Turkey (seasoned with whatever you like), throw some chicken in the slow cooker, top with salsa (or maybe not, cause onions, but maybe top with lemons/limes), let it cook,tupp it up, meals for days, scrambled eggs (no added liquids), old-fashioned oats (+ cinnamon (or cocoa powder), sweetener, flax seed), deli turkey sammiches (tomato, mustard, meat, and bread), steak +veggies ...

and what about Pea Protein Powder?
http://www.amazon.com/Now-Foods-Pea-Protein-Pound/dp/B001DB4MFO/ref=sr_1_2?s=hpc&ie=UTF8&qid=1426770604&sr=1-2&keywords=organic+pea+protein+powder

I have been using 66 Audio BTS+ Sport for last year and really enjoy them. I can't wear contacts, so these were one of the few I could wear comfortably with my glasses and sunglasses. My only complaint about them is if you are watching video, then there tends to be a delay between the video and sound. Since I use them for music while I run, this is not an issue for me. https://www.amazon.com/gp/product/B00E0GRRR4/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

I keep one on my nightstand and every morning when my alarm goes off I pull it onto the bed and blast my face with light for like 15 minutes. At the very least it helps me wake up and feel more alert. I have this one and it hasn’t given me any problems in the year I’ve had it.

My best advice is to get "pure" protein powder - not the ones with all that added sugar, etc (check the ingredients). I'm vegetarian and am trying minimize dairy intake, so lately I've been using soy and pea. Personally I would not suggest rice protein, it had an awful grainy texture and made me gaseous (gross!)

I started doing hip thrusts with the barbell and 35lb weight on each side. I was small enough that I could sit on the floor and roll the bar over myself into place. My gym was rather small and equipment was crammed together, so I used to stick a bench against the wall or in the only squat rack if it wasn't busy. Eventually I switched to using the Smith Machine because I hated taking up the only squat rack.

Now I exclusively use the Smith Machine for hip thrusts because of the convenient set up. We have two styles of free bench, and if I'm using the one with wheels I just stick a plate behind it to keep it in place. I also purchased a bar pad to help with bruising/discomfort as I moved up in weight. I started at 115 last year and I'm currently at 285 for reps.

• take a resistance band and put in on the arches of your feet
  
  
• lie on your back, legs long
  
  
• bring your feet hips-width distance apart/until the band is tight
  
  
• keep your heels on the ground, rotate your toes out/turn your feet out by externally rotating your legs and squeezing your glutes like crazy
  
  Repeat 2 sets of 10-20 reps. You will feel your butt.
  
  Now move the band up above your knees.
  
  
• knees and heels hips-width apart
  
  
• squeeze your butt again and press up into glute bridge for 60 seconds or however long you are able to feel your butt and keep your hips fully extended.
  
  Are you able to do hamstring curls with the stability ball? What about straight-leg deadlifts?

Pea protein has 120 cal | 2g fat | 1 g carbs | 24g protein per scoop.

Since my gym doesn't have barbell pads, I went and bought my own. It's been okay, but now that I'm up to 135lbs, I still end up getting bruises.

Other things you could try:

• wrapping a yoga mat around the barbell
  
  
• using an Airex pad or other thick exercise pad/mat
  
  
• getting one of the Hampton Extra Thick Barbell Pads
  
  
• getting a Squat Sponge
  
  
• using sandbags, KB, or chains instead of a barbell
  
  
• doing bodyweight and/or single-leg variations instead of barbell

This sports bra literally changed my life. I can run, jump rope, jumping jack without fearing giving myself a black eye. I echo the others, head over to /r/ABraThatFits and check your size, and then immediately get this bra.

Something like these are worn around the neck yet also wireless and over ear... might be a place to start?

Starting Strength. It's mentioned in the FAQ, but what the FAQ doesn't really touch on is how the book is written for the specific purpose of teaching people how to do barbell lifts without a trainer and without a spotter.

http://www.amazon.com/Omron-Monitor-model-HBF-306C-Black/dp/B000FYZMYK

That is what they used at my gym, which came up with 26%.

I use this guy!

I have these after a lot of searching. I can't handle in ear headphones anymore.
https://www.amazon.com/gp/aw/d/B00E0GRRR4/ref=mp_s_a_1_1?ie=UTF8&qid=1497286987&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=audio+66&dpPl=1&dpID=41YL7L9tThL&ref=plSrch

If your protein is flavored/vanilla, you can't do this, but if it's totally unflavored, you can mix in a V-8 or soup, and it just makes it creamier.

Now Foods makes a pea protein my boyfriend used to use when he was vegan. Now Foods Pea Protein

I use a squat sponge with the word squat crossed out.

Isopure Zero Carb Unflavored Whey Isolate

Try Squat Sponge, I swear it has changed my life.

I hate the flavored protein powders for the most part, so I use this. I can put it in pretty much anything. BOOM! Extra protein :D

https://www.amazon.com/Isopure-Protein-Isolate-Unflavored-Pound/dp/B00SCO8AA8/ref=pd_sim_121_2?_encoding=UTF8&pd_rd_i=B00SCO8AA8&pd_rd_r=62EMGJVWCFB7YSKHKYEK&pd_rd_w=mcqQN&pd_rd_wg=r9e6p&refRID=62EMGJVWCFB7YSKHKYEK&th=1

Ooh that looks painful and I want it.. This is the one I have, very similar but without the knobby things.

Ugh, I feel you. Hip thrusting heavy without cushion HURTS. My gym has these blue, squishy Airex pads that I put on my hips before rolling the bar on top. I hardly feel a thing then. If you don't have those, I've heard of other ladies wrapping a yoga mat around the bar. (I've tried it in a pinch before, cushions the pain somewhat, but not as much as the pads.) There's also the Squat Sponge that you can buy and bring to the gym with you.

We have this one and it's really great. My husband has severe SAD and this light in conjunction with OTC vitamin D has been so incredible, both in terms of his depression and his overall energy levels.

Get a barbell pad! I've got an IUD and I'm up to 200lb hip thrusts with no discomfort using this one

https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0

I also had sleeping problems and had the same issues with Magnesium until someone on r/xxketo recommended this one. No diarrhea at all. The only issue I’ve ever had is it makes my stomach hurt for a minute it or two if I take it in the morning on an empty stomach.

Edit: the recommended dosage for this one is 2 pills twice a day. Also, they are on the large size.

I feel very strongly about this topic. I’ve been through 4 nightmare pairs of Bluetooth headphones. These SENSO headphones are the king SENSO

They actually stay in place since they have a piece that goes around your ear compared to the kind that just have a little thing that sticks in your ear. Most importantly the volume/play control is on the earpiece instead of the wire so it doesn’t flop around and through your life into a frustrating chaos.

Have you tried taking a magnesium supplement?

I know that sounds snake-oily, new-age-y, etc. and I always cringe at myself when I mention it, but a magnesium deficiency can cause serious anxiety and depression, and taking a supplement can help.

Fair warning: taking TOO MUCH magnesium can give you serious diarrhea as the salt will absorb fluids from your intestines. I recommend this supplement for avoiding that.


If you're eating at a deficit, losing electrolytes and salt through sweating, and especially if you're eating a lower-carb-and-sugar diet, you might be a bit magnesium deficient. Taking a supplement every day is a pretty easy option to try and can make a world of difference.

(I know anecdotal evidence isn't worth anything, but when I was facing anti-depressants as my apparent only option for handling daily panic attacks, combining a daily magnesium supplement with a lazy and very occasional mindfulness practice has all but deleted anxiety from my life.)