Профиль: ntaifitness

Casual and Chatty

Ace post, mate!
I always thought 10,000 steps was bang on 5 miles, so it’s mad to hear it could be less depending on my stride.

I’m 5’5”, so I reckon I’m closer to 4 miles—gonna measure my stride like you said!
Last Bank Holiday, I hit my steps wandering round Liverpool’s docks with my dog.
Took about two hours, and we stopped for a coffee halfway—proper nice way to spend the day.

Any tips for keeping motivated when it’s raining?

This Plan’s a Lifesaver for Bank Holidays!  

Cheers for sharing this, mate!
I’m at The Gym Group in London, and your plan’s perfect for keeping things balanced over the Bank Holiday.

Last May, I overdid it with back-to-back leg days and could barely walk to the pub after.
Your rest days tip is bang on—I’m adding those in for sure.  
Quick Story: I tried a swim for cardio last Bank Holiday, like you mentioned, and it was class.
Felt less knackered than running, plus I could cool off after.

If anyone’s gym is shut early, I’d say try a quick HIIT session at home—10 minutes of burpees and press-ups does the job.
Anyone else got a fave core exercise to add to day 7?

Memorial Day weekend is coming up, and I’m stressing about keeping my workout routine on track.

Will Gold’s Gym be open on Memorial Day?
What about other gyms like Crunch?
Are the hours different because of the holiday?

I don’t want to show up to a locked door or miss out on my gym time during the long weekend.

Here’s what I found out, plus some tips to make the most of your holiday workouts.  
Last year, I planned a big Memorial Day barbecue but still wanted to hit the gym for a quick session.

I showed up at my local Gold’s Gym in Austin, only to find it closed early at 2 p.m.!
Lesson learned: always check holiday hours.
This year, I did some digging to avoid the same mistake.  

What I Found About Gold’s Gym and Crunch on Memorial Day  

Gold’s Gym Hours Vary by Location: Most Gold’s Gym locations are open on Memorial Day, but hours are often shorter.
Think 7 a.m. to 2 p.m. or 5 p.m., depending on the branch.
Check the Gold’s Gym website or call your local gym to confirm.  

Crunch Fitness Might Be Open: Crunch gyms often stay open on holidays like Memorial Day, but hours depend on the location.
Some might run normal hours, others might close early.
Their website or social media pages usually have the latest updates.  

Pro Tip: Use the gym’s app or website to check hours in real-time.
I’ve been burned before by outdated info on third-party sites.

How to Plan Your Memorial Day Workout

Holidays can throw off your groove, but I’ve got a game plan to stay on track:  
Call Ahead: Don’t assume your gym will be open all day.
I called my Gold’s Gym last week, and they said they’ll post Memorial Day hours (May 31, 2025) on their app soon.  

Go Early: Gyms can get packed before holiday closures.
I like hitting the weights at 7 a.m. to beat the crowd and still have time for a post-workout smoothie.  

Try a Holiday Deal: Gold’s often has Memorial Day promotions, like free trial passes.
Last year, I brought a friend for free, and we crushed a leg day together—squats and deadlifts felt extra epic with a buddy.  

Backup Plan: If the gym’s closed, I do a bodyweight circuit at home.
Push-ups, lunges, and burpees in my backyard keep me moving.


Two Memorial Days ago, I skipped the gym because I didn’t check hours and assumed it was open.
I ended up feeling sluggish all weekend after too many burgers and beers at a cookout.
Last year, I planned better—got in a solid chest day (bench press and dumbbell flies) before the gym closed at noon.
Made me feel unstoppable for the rest of the day.  
What’s your plan for staying active this Memorial Day?
Anyone know the hours for Gold’s or Crunch in their area?
Drop your tips or experiences below—I’d love to hear how you balance holiday fun with fitness!

Great insights on hitting that 10,000-step goal! It’s fascinating how personal factors like speed, stride length, and incline can significantly impact our step count.

Your breakdown really highlights the nuances of treadmill walking, and I appreciate the practical tips you’ve shared for making those sessions more enjoyable.

To address your questions, I think it really depends on individual goals. Personally, I tend to prioritize calorie burn over just hitting a step count.

I find that adjusting the incline not only increases the intensity of my workout but also keeps things interesting. It’s a great way to challenge myself and feel accomplished, especially when I can see the calories burned climbing alongside my step count.

As for surviving longer sessions, I’ve found that mixing up my routine helps a lot. I like to alternate between walking and light jogging, which keeps my heart rate up and makes the time fly by.

I also enjoy listening to music playlists that match my pace—upbeat tracks for faster intervals and more mellow tunes for recovery periods.

Regarding fitness trackers, I’ve definitely experienced discrepancies between my smartwatch and the treadmill’s data.

I’ve learned to trust my watch for overall activity tracking, but I always double-check the treadmill’s distance for accuracy. It’s a bit of a balancing act!

I love your idea of splitting walks into morning and evening sessions. It’s a great way to integrate movement into a busy day without feeling overwhelmed.

Plus, who doesn’t love a good true crime podcast to keep them company?

I’m curious to hear what others think about the 10,000-step goal. Do you find it motivating, or do you prefer a different metric for tracking your fitness? Let’s keep the conversation going!

The 12-3-30 treadmill trick? It’ll burn some cals, sure, but weight loss is more about kitchen discipline than treadmill heroics. Do it daily, and you’ll feel like a cardio champ, but don’t expect miracles without a calorie deficit. Keep it spicy, not sweaty!

Anyone else obsessed with the 12-3-30 treadmill hack? Here's why it might actually work (and my burning questions)

Okay, let’s talk about the 12-3-30 workout because everyone on TikTok and Instagram keeps raving about it. But what even is it? I tried it last week when I was too sore for running but still wanted to crush some cardio. Here’s the breakdown:

You set your treadmill to a 12% incline, crank the speed to 3.0 mph, and walk for 30 minutes. That’s it. No sprinting, no confusing intervals. Just power-walking uphill like you’re late for a Zoom meeting.

Why it’s trending now:
- Perfect for people who hate running (hi, it’s me) or have joint issues.
- Burns calories without destroying your knees—ideal for Peloton addicts needing a rest day.
- Feels oddly satisfying? Like, you’re doing something without gasping for air.

My hot take: It’s basically the “set it and forget it” of workouts. I burned around 250 calories (my Fitbit said 283, but let’s not get cocky). Plus, you can binge Netflix guilt-free while doing it. Win-win.

But here’s what I’m still confused about:
1. Is 12% incline actually safe for beginners? My gym’s treadmill maxes out at 15%, so 12% feels… steep.
2. Does this really help with weight loss long-term, or is it just another viral gimmick?
3. What if I tweak the speed? Like, 3.2 mph for 25 minutes? Does the magic formula have to be 12-3-30?

Honestly, I’m sold on the simplicity—it’s way better than my old habit of aimlessly scrolling my phone while halfheartedly cycling. But I need real-talk answers from people who’ve stuck with it longer than a week.

So spill: Have you tried 12-3-30? Did it live up to the hype? And does anyone else’s calves feel like they’ve been hit by a truck afterward, or is that just me? 🥴

---
P.S. If you’re into low-impact workouts or hate traditional cardio, give this a shot. Worst case? You get a killer playlist out of it.

What’s the best way to build a strong back without injuring myself? Deadlifts? Pull-ups?"

Honestly, most people sleep on back training until they tweak something picking up a laundry basket or realize their posture looks like a question mark. I’ve been there too. So, what actually works?  

Here’s the deal: deadlifts, pull-ups, rows, and back extensions are the holy grail for building a resilient, strong back. But why these specifically? Let’s break it down:  

- Deadlifts = king of posterior chain work. They hit your entire back, glutes, and hamstrings. Just don’t ego-lift—form is everything.  
- Pull-ups/Chin-ups = unmatched for lat development (that V-taper everyone wants). Can’t do ’em yet? Use bands or a machine.  
- Rows (barbell, dumbbell, cable) = your upper/mid-back savior. They balance out all that pushing (looking at you, bench press addicts).  
- Back Extensions = underrated for lower back endurance. Perfect if you sit all day.  

The trick? Mix these moves weekly to hit different angles. For example: heavy deadlifts one day, bodyweight pull-ups another, and lighter rows for volume.  

But here’s where I’m stuck: How often should I train back without overdoing it? I’ve heard 2-3x/week, but some programs push for daily “greasing the groove” with pull-ups. What’s worked for you all?  

Also—anyone else notice that weak back muscles = instant shoulder/neck pain? I swear my desk job is trying to kill me.  

Side note: I’m partial to weighted pull-ups lately. Game-changer for strength. 🏋️♂️  

Deadlifts, pull-ups, rows, and extensions cover all bases. Rotate ‘em, prioritize form, and thank me later when you stop hunching like a shrimp.  

What’s your go-to back exercise? Anyone here swear by something I didn’t mention?

Is 150 lb Leg Press Weak? Here’s What Your Weight Says About Your Progress

Okay, real talk: I’ve seen so many guys at my gym side-eyeing the leg press machine like it’s a final boss. Let’s settle this—if you’re hitting 150 lbs on the leg press, is that actually good? Here’s the deal: It depends entirely on your experience level and body weight.

For beginners (first 3-6 months of lifting), a solid starting point is 1-1.5x your body weight. So if you weigh 150 lbs, pushing 150-225 lbs makes sense. Honestly, that’s where most people start—I sure did. Your legs are still learning to engage properly, and nailing your form matters way more than ego-lifting.  

Intermediate lifters (6+ months, consistent training) should aim for 1.5-2x body weight. That same 150-lb person would typically hit 225-300 lbs here. But wait—does the leg press machine’s angle make it easier? Yeah, kinda. It’s not a direct measure of raw strength like squats, but it’s great for hypertrophy and joint-friendly volume.  

Now, if you’re stuck at 150 lbs and you’re NOT a beginner, here’s where things get spicy:  
- Are you training legs at least twice a week?  
- Do you prioritize progressive overload, or just go through the motions?  
- How’s your nutrition? You can’t build strength in a calorie deficit unless you’re very new.  

Hot take: The leg press is a tool, not a trophy. Comparing your numbers to others’ is pointless unless you’re the same height, weight, and limb length. What matters is whether you’re progressing.  

Question for the group: What’s your leg press ratio to body weight? And does anyone else feel like the leg press machine secretly judges you? 💀  

Side note: If you’re hitting 2x body weight, you’re probably ready to level up to barbell squats. Just sayin’.

Leg press for glutes: Can this machine actually give you a booty? Here's the tea...

Okay, real talk: I used to think the leg press wasonly for quads. Then I noticed some jacked gym girls putting their feet weirdly high on the platform and getting that squeeze at the top. Turns out, you can make this machine work your glutes—if you stop doing it like a quad-zombie. Here's what I've figured out (and what actually works).  

The short answer? Hell yeah, leg press can build glutes—but only if you tweak your setup. Most people treat it like a quad massacre (no shame, I did too), but your foot placement and range of motion are everything here.  

Here's the glute-hacking breakdown:
1️⃣ Feet HIGHER on the platform = more glute activation. Think "almost touching the top edge." Your heels stay planted, but you'll feel your hips driving the movement instead of just your quads.  
2️⃣Go WIDER than shoulder-width (like sumo stance) to target those outer glute fibers. Bonus: This also saves your knees if you’re prone to crunching sounds.  
3️⃣ Push through your HEELS and squeeze your glutes HARD at the top. If you’re not feeling that booty burn, you’re probably rolling onto your toes (aka quad territory).  
4️⃣ Ditch the ego weight. Glutes respond better to controlled reps with a full ROM. I’ve seen dudes loading six plates but barely moving the sled—zero glute engagement, just ego lifts.  

But wait—is it better than squats or hip thrusts? Honestly? No. It’s a supplement, not a replacement. My glutes blew up once I paired leg press with heavy hip thrusts and RDLs. But if you’re stuck with machines (or hate barbells), this tweaked leg press version is clutch.  

Pro tipTry single-leg presses. The instability forces your glutes to work overtime, and you’ll finally understand why one side of your butt is lazier than the other.  

Question for y’all: Anyone else get way more glute activation with these tweaks? Or am I just gaslighting myself into thinking the leg press isn’t quad purgatory? Also—what’s your go-to machine hack for stubborn glutes? (Asking for a friend whose pancake butt refuses to rise.) 🥞→🍑

"Leg Press vs. Squats: Which One Should You Actually Be Doing?"

Honestly, I’ve lost count of how many times I’ve heard people argue about this at my gym. "Leg presses are safer!" vs. "Squats build real strength!" — but here’s the thing: neither is "better." They’re just different tools for different jobs. Let me break it down.  

Squats are the OG functional movement. You’re hitting quads, glutes, hamstrings, and your core has to work overtime to stabilize you. Plus, they translate to real-life stuff like picking up groceries or chasing your dog. But let’s be real: they’re hard. If you’ve got a cranky lower back or you’re just starting out, that barbell can feel like a one-way ticket to Snap City.  

Leg presses? They’re like the chill cousin. You’re still torching those quads (and maybe some glutes if you play with foot placement), but your spine isn’t bearing the load. Great for beginners, post-injury rehab, or when you just want to go heavy without worrying about balance. But you’re missing out on core engagement and that full-body “I just conquered a mountain” vibe squats give.  

Here’s where I get conflicted: My gym buddy with a herniated disc swears by leg presses, but my powerlifter friend laughs at anything that isn’t a back squat. Personally, I mix both — squats for functional strength days, leg presses when I want to isolate quads or my lower back’s acting up.  

So… what’s the verdict?
- ✅ Squats if you care about overall strength, balance, and mimicking real-world movement.  
- ✅ Leg presses if you’re rehabbing, new to lifting, or need to protect your spine.  

But I’m curious: How do YOU use these exercises? Anyone here ditch squats completely for leg presses (or vice versa) because of injuries or goals? And for the trainers in the group — what’s your go-to cue to keep clients from rounding their backs on leg presses? Let’s hear those hot takes.  

PSA: If you’re team "squats are overrated," I’m not judging… but maybe we can’t be friends.😉