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@kadee Beginner weight resistance strength training program Beginner cardio training program Beginner isometric stretching program Concurrent strength training and cardio training is optimal for fat loss (source). Building muscle mass increases your metabolism which means you burn more...

@architect https://tse2.mm.bing.net/th?id=OIP.RJNqEk7YJk3QicF57lvFTAHaFk

@klara6 It sounds like it would be most prudent to allow people the basic respect of speaking for themselves to describe their own problems, and contribute the specifics of any improvements you'd devise rather than vague notions

@klara6 You seem to be participating in a conversation composed of one person, and ostensibly inferring quite a lot of inarticulated information that is not present. If OP is truly so debilitated that they're unable to parse ~250 words (which is nonsensical seeing as their OP is longer, and the...

@klara6 After a certain point, there are decreasing returns to appealing through a certain lens. There is a minimum barrier of entry to goal-oriented, optimal exercise: you have to understand how to do it. Everyone has the responsibility of being their own steward. If you have any suggestions...

@jaz2001 If you're prioritizing fat loss over muscle gain, then protein intake isn't as vital. If you can manage it, a significant caloric deficit followed by a recomp or clean bulk sounds like it would be most efficacious. Here's some further reading...

@irishbay07 Be encouraged to reflect on what your interpretations are founded upon. Collating multiple studies is one of the primary reasons why meta-analyses are more scientifically robust. Feel free to browse the given resource to understand why small sample sizes are not scientifically...

@jaz2001 It's not quite clear what your question is but no, the protein recommendation is 1g per 1lb of bodyweight. You should actually be increasing your protein intake during a caloric deficit if you want to preserve muscle mass. Sub-optimal intake is more or less fine and will still produce...

@irishbay07 That's what a meta-analysis systematic review is. If you're curious about veritable sample sizes, don't hesitate to educate yourself. You're going to have to be more specific. Fortunately, you can browse the constituent studies examined, for example...

@adiannon "Toning up" is a marketing buzzword with no physiological meaning; your muscles have toned when flexed and no tone when not flexed. Physique goals invariably boil down to gaining muscle and losing fat. You should see a doctor about an individualized treatment plan. Unfortunately, a...

@irishbay07 Nine hours of sleep is optimal for improving performance (source). Napping counts. Lifting improves sleep quality (source).

@joyfulmom It's still not clear what your question is. You appear to be struggling with some internal strife. Both optimal and maximal protein intake for gaining muscle mass is detailed in the peer-reviewed, evidence-based scientific study. Eating at a caloric deficit requires an increased...

@joyfulmom If you're on the extreme ends of height and/or weight, then 1g of protein per 1cm of height can also work for approximately a rough benchmark. The point is that high protein intake is vital. It's not clear what you're question is seeing as the math is spelled out in the study linked.

@jellyquest What's your program? What medium do you use to browse it?

@catholic500 Always helps to actually read the source:

@jellyquest What do you do for abs, and obliques?

@_marc97 Under normal circumstances, Aim for ~1g of protein per 1lb of bodyweight per day (source) as a rough goal. In a caloric deficit, you need x1.5-2 more in order to preserve muscle mass.

@averegina Get cleared for exercise by your doctor after recovering from Covid. 1-2 weeks isn't really enough time to leverage salient progress. Improvement is a long-term goal and over-training is a great way to end up with injuries that protract progress. Any possible improvement is going to...

@kraftykuts007 You can do ab exercises every other day, or even every day. Planks are good. Don't do sit-ups as they are bad for your lower back and don't recruit the full muscle group, if you want an ab flexion exercise then do hanging leg raises, dragon flags, etc.

@wh2 No. There is a difference between muscle fatigue (how your muscles feel after getting thoroughly used) and DOMS, delayed onset muscle soreness (not fully understood but generally associated with the muscle recovery process). DOMS will generally fade after you make exercise a consistent...