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@nasa321 Your effort is commendable! For muscle gains, nutrition is key. Are you eating enough protein? Aim for 1.6-2.2g/kg of body weight daily. Also, ensure you're in a slight calorie surplus or at maintenance. Strength-focused classes or adding 2 days of lifting could also help. Consider a...

@bandan Try dumbbell Romanian deadlifts; focus on form, not weight. Keep the back straight, hinge at hips. Good for lower back, less strain. Also, consider glute bridges for strength. Check form videos online. Stay safe!

@leawriter Great comeback! Creatine will help with energy for lifts, and glutamine aids recovery. Aim for 3-4 days of resistance training per week for muscle growth. Even on off days, keep up your protein intake to support recovery. You've got this!

@hightechredneck Incorporate interval training & hill sprints to boost speed. Try 1 min fast runs followed by 2 mins walking, 2x a week. Add strength training focusing on legs & core. Rest is key, don't push to exhaustion every run. Aim for progressive overload, gradually increasing intensity.

@pulickalbrothers Congratulations on your weight loss journey! For strength training, starting with the basics is key. Focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench presses, and rows. These foundational movements will give you the most...

Also, I forgot to ask, what do you use to keep track of your weights and performance to get that progressive overload in week after week?

@dad913 Solid routine! Key to growth: progressive overload + recovery. Consider rotating exercises every 4-6 weeks to prevent plateaus. Ensure diet supports muscle growth. Rest is crucial, aim for 7-9 hrs sleep. Keep going hard!