#Bodyweight exercises guide

[healthtrekadventure]

Functional Fitness - 12 Fitness Videos

Get ready to achieve your health goals with our 12 Fitness Videos collection! This comprehensive package is designed to suit all fitness levels, whether you’re a beginner or an experienced athlete.

Key Features: Variety of Workouts: Includes a range of exercises such as strength training, cardio, and yoga, helping you improve overall fitness. Professional Guidance: Each video is led by certified trainers, ensuring you receive correct techniques and effective tips for optimal results. Easy Access: Watch the videos anytime, anywhere, making it simple to incorporate workouts into your daily routine.

Click here Fitness Improvement: These videos will help you build strength, increase flexibility, and enhance endurance. Embark on your fitness journey today with 12 Fitness Videos and start seeing the results you desire!

[ancientroyalblood]

How to Use a Weighted Vest for Functional Fitness Training: A Complete Guide

Adding a weighted vest to your workout can significantly elevate the intensity and effectiveness of functional fitness training. By providing additional resistance, weighted vests help improve strength, endurance, and overall athletic performance. This guide explores the benefits of weighted vests, how to use them properly, and the best exercises to incorporate into your routine for optimal…

[e-bookemporium]

Building Muscle Without a Gym

Bodyweight training is a versatile, accessible, and highly effective form of exercise that can be performed anywhere, anytime, without the need for expensive gym memberships or equipment. Whether you're at home, traveling, or simply prefer the simplicity of training without weights

Order Your Copy Now

Choose your favorite e-book from here

[joinfitlife]

25 Types of Push-Ups You Can Do at Home: A Comprehensive Guide

It is possible to do push-ups virtually everywhere, in the comfort of your home and they are versatile as well as effective. No matter whether you are a newbie or professional in keeping fit, there are numerous options available that can match with the strength and the skill levels of an individual. In this all-inclusive guide, we will look at 25 Types of Push-Ups you can include in your exercise schedule at home so as to focus on different muscles and train your body differently. Read More

[wonnieaura]

THE ULTIMATE SUMMER GLOW UP GUIDE

Wanna glow up this summer? Here are some few tips I’ve put down for y’all to help everyone of y’all have the best summer ever. You’re welcome girlies 🥹💗🫶🏻

Skincare

1. Hydration

- Drink plenty of water.

- Use hydrating serums and moisturizers.

- Apply a hydrating mask weekly.

2. Sun Protection

- Use broad-spectrum SPF 30+ daily.

- Reapply sunscreen every 2 hours.

- Wear protective clothing and hats.

3. Cleansing

- Double cleanse at night.

- Use a gentle, hydrating cleanser.

- Exfoliate 1-2 times a week.

4. Targeted Treatments

- Use vitamin C serum in the morning.

- Apply retinoids at night (if not too sensitive).

- Incorporate a hyaluronic acid serum.

Haircare

1. Hydration and Protection

- Use a leave-in conditioner.

- Apply a heat protectant before styling.

- Wear hats or use UV protection sprays.

2. Styling

- Embrace natural textures.

- Avoid excessive heat styling.

- Use lightweight, non-greasy products.

3. Maintenance

- Get regular trims.

- Deep condition weekly.

- Use a clarifying shampoo once a month.

Nutrition

1. Hydration

- Drink at least 8 glasses of water a day.

- Consume water-rich foods (fruits and vegetables).

- Limit caffeine and alcohol intake.

2. Balanced Diet

- Eat plenty of fresh fruits and vegetables.

- Incorporate lean proteins and whole grains.

- Limit processed foods and sugars.

3. Supplements

- Consider taking a multivitamin.

- Use omega-3 supplements.

- Incorporate probiotics for gut health.

Fitness

1. Cardio

- Engage in at least 150 minutes of moderate-intensity cardio per week.

- Try activities like swimming, running, or cycling.

- Include interval training for variety.

2. Strength Training

- Do strength training exercises 2-3 times a week.

- Focus on all major muscle groups.

- Incorporate bodyweight exercises like squats and push-ups.

3. Flexibility

- Stretch daily or after workouts.

- Consider yoga or Pilates classes.

- Focus on full-body stretches.

Mental Wellbeing

1. Mindfulness

- Practice meditation or deep breathing exercises.

- Keep a journal for reflection.

- Spend time in nature.

2. Stress Management

- Engage in hobbies or activities you enjoy.

- Set aside time for relaxation.

- Connect with friends and family.

3. Sleep

- Aim for 7-9 hours of sleep per night.

- Establish a regular sleep schedule.

- Create a calming bedtime routine.

Fashion

1. Wardrobe Essentials

- Invest in versatile summer pieces (e.g., sundresses, shorts).

- Choose breathable fabrics like cotton and linen.

- Opt for light and bright colors.

2. Accessories

- Use statement sunglasses and hats.

- Incorporate light scarves and jewelry.

- Carry a stylish yet functional bag.

3. Footwear

- Wear comfortable yet stylish sandals.

- Opt for breathable sneakers.

- Ensure proper foot care with pedicures.

[heavenescent]

⋆˚꩜｡ june: monthly goals & how to achieve them

summer is officially here. there's no more time anticipating the deadline of bikini/glow-up season, and it came a lot faster than you thought. personally, i just finished my first year of uni and it went by quicker than i would've ever expected! i took a week to relax, but now it's time to pick myself back up. here's my top 3 monthly goals for june & some tips:

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GOAL ONE: get back to the gym!

.ᐣ - what does this mean for me?

i've been recovering from some pretty bad hip, back, and knee injuries from a car crash a little over a year ago, but i'm cleared now to go back to the gym! my body is the weakest it's ever been right now, so i've been getting back into being active by taking outdoor walks, not too difficult hikes, and gentle bodyweight exercises when i have the time. even at the gym, i take things easy by going on the elliptical (mainly to alleviate pressure on my knee) and stick to cardio. once i get my new car in a week, i'm excited to have the freedom to go to the gym again! i'lll be sure to blog about my fitness journey too!

.ᐣ - what does this mean for you?

being disciplined does not mean that you need to be depriving yourself of care. it's so easy to get sucked into toxic motivation and put your all at first, and then lose momentum because you wasted all your energy in the first couple weeks, or even days. i know the advice "be realistic with your goals" is pretty overused, so i like to say, "be firm, but be kind." if your body can't take it, there is no shame in taking a step back. don't be ashamed to let yourself rest, especially when getting started, or starting again. routines should be built to last, and you should not feel like death when you have to stick to them. understand that struggling with change is one thing, but struggling to live in that change is another.

if you feel awful about missing out on getting the summer body for this season, don't fret. even if there isn't realistically enough time to reach your goals, getting started now will feel infinitely better than continuing to push it off. aim to get those 10k steps a day to the best of your efforts. exercising isn't just something that keeps you fit physically, but it truly keeps you fit mentally as well. if you've got a case of summertime sadness, try listening to music or an audiobook on a calm walk. if you can't walk outside or on a machine, just keep yourself on your feet or moving your hands. learning a skill is a great way to stay active, both with your body and your mind.

i'll hopefully be making a complete beginner's guide to the gym soon, because it truly is the best once you get over that initial anxiety. i'll also make a guide to exercising at home in various settings, either living with parents, in an apartment, or with other roommates.

GOAL TWO: cut down on mindless screen time!

.ᐣ - what does this mean for me?

i won't lie... i think i'm one of the worst people i know in regards to screen time and phone usage. and i am ASHAMED of that fact. i used to think phone addiction would never affect me, but i spend nearly every free moment i have on a screen, mindlessly scrolling or consuming brainless, meaningless content. when unpacking the things i brought home from my dorm, i noticed i had a serious problem when instead of putting on music like i would normally do, i struggled to find an enticing enough youtube video to put on in the background. i was subconsciously afraid of being left alone with my own thoughts; i needed something in the background to narrate a controlled train of thought for me on a predetermined topic. in short, not good. for this month, i want to be more mindful of the time i spend online. i started this blog primarily to deal with this issue, and to keep myself accountable by having a place to track my habits. i also just really enjoy journaling and writing, and having a blog is already so therapeutic. instead of doomscrolling, i'll find physical media to interact with, or find knowledge on attaining my aspirations.

.ᐣ - what does this mean for me?

everyone seems to be so attached to their phones, but the way you use your social media is different. you aren't just doomscrolling with no purpose, you're finding tips on improving yourself, or inspiration on new ways to upgrade your personal style. all of this is fine, but the key word in this monthly goal is mindless. if anything, the goal should read: be more mindful about your screen time. be aware that even consuming positive content, such as scrolling through #self improvement can still reach a point of overconsumption. so then, what does it mean to be mindful? well, i think it's a little different for everyone, as most things are.

on one hand of the extreme, no one should ever be spending more than 12 hours a day on social media. on the other hand, i understand why some people can't justify spending less than an hour being on their phone. lifestyles are just too different to be offered a one-size-fits-all solution. so, instead of giving my own unjustified advice, i'd like to recommend a book i read recently:

Digital Minimalism: Choosing a Focused Life in a Noisy Digital World by Cal Newport

to be blunt: this book was incredibly eye-opening, and provides so much more context and solutions to achieving a healthy, balanced relationship and life with your electronics than i can try to muster in one tumblr post. i really cannot recommend this book enough, especially for those of you angels that want to live more presently, without the shackles of algorithms fighting to keep your attention.

GOAL THREE: get closer to finding the real you!

.ᐣ - what does this mean for me?

this is the most abstract goal on this list, and quite fitting for the last of the three main goals of the month. in a world with so much emphasis on finding what makes you individually unique, yet also finding the group or label that fits with that individuality, i have struggled to find something that is truly, authentically myself. over the years, i've come to accept that all the past, present, and future versions of myself (or who i think myself to be) are all me. but even with this in mind, i can't help but feel something nagging deep inside my soul that knows i'm not being authentically true to myself. outside of all the trends and niches, who am i? another reason why i started this blog is to really explore the intricacies of my entire personality, both what i appreciate about myself and what i need to work on improving. i hope that being consistent in my blogging, reflecting, and interacting with others helps me see my genuine interests and characteristics in a relatively anonymous space. please perceive me!

.ᐣ what does this mean for you?

i don't feel all that qualified in giving real advice for this, since it is genuinely just the blind leading the blind here, but i will leave some questions/advice that have helped me be more introspective:

if you were to die tomorrow, what would you be most proud of? you can't be negative or self-deprecating, be genuine. what good have you left in the world? amongst your family and friends, who would remember the impact you have left, and what would they say about it? i promise that even if you think there's absolutely nothing, there is something. think hard, and be kind to yourself.

describe yourself in 3 words, now describe the 3 defining characteristics of what you aspire to be like. how much of an overlap is there? how do your current defining characteristics connect with your desired characteristics? make note of how similar or different they are, and regardless of which it is, find the similarities in them anyways.

look through some pictures of yourself throughout the years. what are the common themes between your past and current aesthetics? even if they seem like they couldn't be any more different, find at least one similarity. the similarity could very well just be that they're popular or trendy at the time. take note of these similarities, and reflect on what this means you're drawn to.

i know these questions all seem pretty different and quite random, but really reflect on all your answers. and i mean reflect. write it down on paper, think it through, jot down all the thoughts as you ponder over each answer. thinking it inside your brain and getting it all down on paper are completely different, and being able to visually see what troubles you grounds you enough to think everything through more. thoughts can very easily get muddled and jumbled up in your head. get them out and reflect on them for the month. no matter what conclusions you come to, use them for good.

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i'll be sure to figure out a way to improve this really blocky formatting, but thank you for reading! i wish you all the best of luck!

love, kate

[liesmyth]

do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

[dreambunnynotes]

bunny's 60-day glow up challenge: my habits and goals ❤︎

hi angels, here are my personal habits and goals for the 60-day glow up challenge i'm doing! you can participate along with me if you'd like 🥰 let's get into it!

my chosen habits:

workout every day, stretching on rest days

get to bed by 10:30pm screen-free every night

practice piano every day

my goals and why's:

working out: i want to have my dream body and i want to feel more physically healthy and strong; i also want to be able to beat my brother in a fight lmao 😎 i'd also like to complete the body weight fitness build-up primer and then the bodyweight strength foundation routine to learn how to exercise properly and to say that i did it!

sleep routine: i absolutely neeeeed to improve my sleep schedule for the sake of both my mental and physical health; the early mornings are the only time i have alone so its perfect for getting up earlier; lucid dreaming will be much easier

piano practice: i run a creative business, and while i have to do many different creative things that i'd love to do as a habit, i think that if i can accomplish at least one of these creative essentials a day like piano it'll help build my discipline in the other areas of my business and life

my habit energy-tiers:

workout routine:

low energy: do a guided stretch in my bedroom after i wake up or before i go to bed

medium energy: complete bodyweight exercise routine or go for a walk

high energy: complete bodyweight exercise, stretching before and after, and go for a walk

sleep routine:

low energy: get into bed at 10:30pm and listen to audio

medium energy: get into bed at 10:30pm and go right to bed

high energy: get into bed at 10:30pm and do yoga nidra

piano practice:

low energy: run just the essentials for at least five minutes

medium energy: practice for 50 minutes

high energy: practice for 90 - 120 minutes

let's gooooo! ❤︎ bunny xoxo

[bauernwehr]

Workout Challenge N°.1

"The best solo practice is exercise..." — Kat H., Sword Fitness Instructor

Welcome to the first Bauernwehr weekend workout challenge! Kat and Peter get a lot of requests regarding methods for individual solo-practice, and thus have dreamt up the Workout Challenge!

Initially designed to be a guide for weekends without classes, you can use these challenges to level-up your physical routine any day of the week!

WARM UP

Taiso

Jog in place, getting the knees as high as possible x 120 seconds

SET 1

Wall Sits x30 seconds

Bodyweight Squat x12

Rest 30 seconds

Repeat set two (2) more times.

SET 2

Bodyweight Forward Lunges x15 (for each leg!)

Plank x30 seconds

Rest 30 seconds

Repeat set two (2) more times.

SET 3

Pushup x 15

Bodyweight Backward Lunges x15 (for each leg!)

Rest 30 seconds

Repeat set two (2) more times.

SET 4

Full body crunch x15

Bodyweight Standing Calf Raise x 15

Rest 30 seconds

Repeat set two (2) more times.

COOL DOWN STRETCHES

We've created some instructional videos as well! If you need help with anything, don't hesitate to reach out to us on the Gotham Swords Discord server or directly via e-mail (bauernwehr@gmail)!

[femmefatalevibe]

hi do you have any tips or guide onhow to love and accept your natural body?

ty 💕

Hi love! I'd say take care of it the best you can.

Eat an overall healthy, balanced, and primarily whole foods diet, drink plenty of water

Move daily in some way, exercise a few times a week (at least)––even if it's just a long walk or bodyweight exercises at home

Sleep 7-8 hours a night (a dream of mine lol)

Ensure all of your hygiene practices are pristine and engage in daily

Wear clothes and undergarments that fit your body

Do your hair, nails, makeup, and accessorize in ways that make you feel your best

Maintain good posture

Smile and get comfortable with eye contact/practicing open and playful body language (works better than you'd imagine!)

Hope this helps xx

[trophy-girl]

How to Start Working Out & Actually Stay Consistent

So you want to start working out but don’t know where to begin? Maybe you’ve tried before, but consistency just isn’t sticking? Trust me, we’ve all been there. The secret? Start small, keep it fun, and stay accountable. Here’s your ultimate beginner’s guide to making fitness a lifestyle (without hating it).

Set Realistic & Clear Goals

Before jumping into workouts, define what you want to achieve. This will help guide your workout plan and keep you motivated.

Examples of realistic goals:

• Short-term (1-3 months): Work out 3x a week, improve flexibility, or walk 5,000 steps daily.

• Mid-term (3-6 months): Be able to do 10 push-ups, jog for 10 minutes without stopping, or improve muscle tone.

• Long-term (6-12 months+): Lose or gain a certain amount of weight, lift heavier weights, run a 5K, or gain visible muscle definition.

Pick a Workout Schedule & Stick to It

Choose 2-4 days per week for workouts to start. Mark it in your calendar as a commitment just like any other appointment.

Best times to work out

• Morning workouts can boost energy and set a positive tone for the day.

• Afternoon/evening workouts may feel easier if you have more energy later in the day.

• The best time is whenever you can realistically stick to it consistently!

Start with 30-minute workouts, then gradually increase time as you build endurance.

Choose Beginner-Friendly Workouts

If you’re new to working out, you don’t need fancy gym equipment—bodyweight exercises and light cardio are great for building a foundation.

Basic Beginner Workout Routine (Full Body - No Equipment)

Warm-up (5 minutes)

• Arm circles (30 sec)

• Leg swings (30 sec each leg)

• March in place (1 min)

• Dynamic stretches (2 min)

Workout (Repeat 2-3 rounds)

• Squats (15 reps)

• Push-ups (10 reps; modify by doing on knees if needed)

• Lunges (10 reps per leg)

• Plank (30 sec)

• Jumping jacks (30 sec)

Cool-down (5 minutes)

• Stretching for flexibility and muscle recovery

• Deep breathing exercises

Alternative Workouts:

• Walking or jogging: Aim for 20-30 minutes, 3-4x per week.

• Dance workouts: Fun way to stay active! Try YouTube dance workout videos.

• Yoga or Pilates: Great for flexibility, core strength, and relaxation.

Track Your Progress & Celebrate Small Wins

Tracking your workouts will help you stay motivated and see improvements over time.

Ways to track progress:

• Write down your workouts in a notebook.

• Use a fitness app to log steps, workouts, and progress photos.

• Track non-scale victories like better endurance, improved posture, or fitting into clothes better.

Celebrate small wins like completing a full workout week or lifting heavier weights—it keeps you inspired!

Stay Accountable & Motivated

Accountability can make or break your consistency. Here are ways to stay on track:

• Workout buddy: Find a friend or gym partner to keep each other motivated.

• Join a community: Pretty & Paid Discord has a fitness accountability group!

• Hire a trainer: If possible, work with a coach for personalized guidance.

• Remind yourself of your “why”: Write down why you started and revisit it when motivation dips.

Prioritize Rest & Recovery

Beginners often think they need to work out daily, but rest is crucial for muscle recovery and avoiding burnout.

• Start with 3-4 workout days per week.

• Listen to your body. If you’re sore, take an active recovery day (light stretching, yoga, or walking).

• Get enough sleep. Your body recovers while you rest. Aim for 7-9 hours of sleep.

Fuel Your Workouts with Proper Nutrition

Your energy levels and performance will depend on what you eat.

Pre-workout meal/snack (30-60 min before workout):

• Banana with peanut butter

• Greek yogurt with fruit

• Oatmeal with almonds

Post-workout meal/snack (within 1 hour after workout):

• Protein shake or smoothie

• Chicken, rice, and veggies

• Eggs with whole-grain toast

Stay hydrated: Drink plenty of water before, during, and after workouts.

Overcome Common Challenges

If you’re struggling to stay consistent, identify what’s holding you back:

“I don’t have time.”

• Shorten workouts to 15-20 minutes

• Try home workouts to save time on commuting

“I feel too sore.”

• Do light stretching and drink plenty of water

• Allow muscles to recover (work different muscle groups on different days)

“I get bored easily.”

• Try different workout styles like boxing, cycling, or dance workouts

• Listen to music or podcasts while working out

Stay Consistent & Make Fitness a Habit

Building a habit takes at least 21 days, so be patient with yourself. The key is progress, not perfection.

• Start small and be consistent. Even 10-15 minutes is better than skipping a workout.

• Make workouts non-negotiable, just like brushing your teeth.

• If you miss a workout, don’t quit—just start again the next day!

Stay patient and be kind to yourself. Consistency is key!

[mattywrites]

Smashed a bunch of different exercises and lifts today. Mixed it up with bodyweight exercises and kettlebells. Got the blood pumping, worked up a sweat. Found some books I was looking for too. Read a few poems and marvelled at the intensity and language used. Sometimes the words don’t flow and the creative block is stifling. I probably need to come and clear my head; get rid of the poison so to speak. The weather is grey and sticky. Constant light drizzling that doesn’t help with the humidity. It’s like walking outside and being wrapped in an uncomfortable, lukewarm blanket. Getting dragged down with emotional bullshit lately, life was much simpler when I walked around with naught but cool rationality guiding me. Perhaps it’s time to sever the heartstrings again. Life was better, but alas, perhaps doing so is the easier and thus the weaker thing to do.

[lesbianmarrow]

maybe look into bodyweight exercises! its designed to use your own body weight as resistance (yes exactly what it says on the tin) so you need minimum equipment. hate to point you to reddit but r/bodyweightfitness has guides for your current fitness level and exercise to work your way up. like for upper body start with pushups against the wall -> pushups -> inclined pullups using a table -> full pullups (these isnt a proper progression just an example). if not reddit hopefully this is a good place to start for you

yesssss that is what i was looking for, thank you. google is so garbage these days so i may indeed need to turn to reddit 😔

[personziledketoplan]

How Can I Lose 5 Kg in 7 Days? The Ultimate Guide

Is it Really Possible?

Yes, losing 5 kg in 7 days is possible—but it requires strict discipline, a calorie deficit, and changes in your diet, exercise, and habits. However, most of the weight loss will likely be water weight, not just fat.

Day-Wise Diet Plan (Detox + Calorie Deficit)

Day 1: Fruit Cleanse

Eat only water-rich fruits like watermelon, oranges, apples, papaya, and berries.

Avoid bananas or mangoes.

Drink 3–4 liters of water.

Green tea (no sugar) for metabolism boost.

Day 2: Veggie Detox

Eat boiled/steamed vegetables: broccoli, carrots, spinach, cabbage.

1 boiled sweet potato (as energy source).

Avoid oil/salt/sugar.

Day 3: Fruits + Veggies Combo

Combine fruits and vegetables.

Example: Morning fruit bowl, lunch steamed veggies, dinner veggie soup.

Day 4: Banana + Milk Day

Eat 6 bananas + 2–3 glasses of skimmed milk.

Helps replenish sodium and potassium.

Day 5: Protein Boost

Eat 1 cup brown rice + boiled chicken breast or paneer (low-fat).

Add tomatoes and lemon juice.

Stay hydrated.

Day 6: Lean Proteins + Veggies

Combine boiled eggs, chicken breast, tofu, paneer with vegetables.

No oil, butter, or processed food.

Day 7: Final Cleanse

Detox water + vegetable soup + fruit salad.

Keep salt, sugar, oil to zero/minimum.

Workout Plan – Burn 500–700 Calories/Day

Morning (30-45 min)

Brisk walking / jogging

HIIT cardio (High Intensity Interval Training)

Jump rope, jumping jacks, burpees

Afternoon or Evening (30 min)

Bodyweight strength training (squats, push-ups, lunges)

Stretching or yoga (boosts recovery)

Smart Lifestyle Hacks

Sleep: At least 7 hours per night

Hydration: 3–4 liters/day (add lemon or cucumber)

Intermittent Fasting: Try 16:8 (Eat in an 8-hour window)

Avoid: Sugar, bread, pasta, processed foods, soft drinks

Track Calories: Use apps like MyFitnessPal

Caution!

Don’t follow crash diets long-term

This is not for pregnant women, diabetics, or people with heart/kidney issues

Rapid weight loss can cause fatigue or muscle loss

Results Expectation

3 to 5 kg loss mostly from water weight, glycogen, and some fat.

Long-term fat loss needs consistent, sustainable routines.

Final Thoughts

Losing 5 kg in 7 days is a kick-start, not a sustainable solution. Use it as motivation to start a healthier lifestyle. Combine it with moderate eating, exercise, and patience for long-term success.

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[getfitbysoul]

How to Start Your Fitness Journey (Even If You’re a Beginner)

Starting a fitness journey can feel overwhelming—especially if you’ve never worked out before, or if it’s been a long time since you did. The fitness world is full of information, trends, and advice that can make it hard to know where to begin. But the truth is: getting started doesn’t have to be complicated. You don’t need fancy equipment, an expensive gym membership, or hours of free time each day. All you need is the willingness to take that first step.

In this blog, we’ll break down exactly how to begin your fitness journey, even if you’re starting from zero. Whether your goal is to lose weight, build strength, improve your health, or simply feel better in your own body, this guide is designed to help you build a solid foundation that lasts.

1. Start With Your "Why"

Before diving into workouts and diet plans, take a moment to ask yourself: Why do I want to get fit? Your "why" will be the driving force that keeps you going when motivation dips.

Are you doing this for your health? To gain more energy to play with your kids? To feel more confident in your own skin? Whatever your reason, write it down. Keep it somewhere visible. When things get tough, it’ll remind you of your purpose.

2. Set Realistic and Measurable Goals

Avoid vague goals like "I want to get in shape." Instead, set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound.

For example:

“I want to walk 30 minutes a day, five times a week for the next month.”

“I want to lose 4 kg in 2 months by following a consistent workout and meal plan.”

Start small. Early success builds confidence, which fuels long-term consistency.

3. Choose Activities You Enjoy

Not a fan of lifting weights? No problem. Hate running? You’re not alone. The best workout is the one you’ll actually stick with.

Experiment with different forms of exercise:

Brisk walking or cycling

Dancing to your favorite music

Yoga or Pilates for flexibility and stress relief

Home workout videos on YouTube

Group fitness classes

Find something that feels fun—not like a punishment. That way, you're more likely to make it a habit.

4. Start Slow and Be Consistent

Many beginners make the mistake of doing too much, too soon. They hit the gym hard for a week, get sore or burned out, and then quit.

The key to long-term success is consistency, not intensity.

Begin with 2–3 days a week of light activity, like walking or bodyweight exercises. Gradually increase duration and intensity as your fitness level improves.

5. Focus on Nutrition (Not Just Exercise)

You can’t out-train a bad diet. While exercise is crucial, what you eat has a massive impact on your progress.

Here are a few beginner tips:

Eat whole, unprocessed foods (fruits, vegetables, lean proteins, whole grains).

Drink plenty of water—stay hydrated throughout the day.

Reduce sugary snacks, sodas, and fried food.

Don't skip meals—especially breakfast.

Remember: it's about progress, not perfection. You don't need to follow a strict diet to see results. Start by making small, sustainable changes.

6. Track Your Progress

Seeing progress can be incredibly motivating. You can track your journey by:

Taking before-and-after photos

Writing down workouts and meals

Noting how you feel physically and mentally each week

Tracking changes in weight or measurements

Even non-scale victories—like better sleep, more energy, or improved mood—are signs that you're on the right path.

7. Stay Accountable

Accountability can come in many forms:

Workout with a friend or family member

Join an online fitness challenge

Share your goals on social media

Hire a fitness coach or join a class

When someone else is rooting for you (or checking in on your progress), you’re more likely to stay on track.

8. Listen to Your Body

Rest is not laziness—it’s part of the process. Your body needs time to recover, especially when you're just starting out.

Pay attention to signs of overtraining like fatigue, irritability, or persistent soreness. Aim for at least one full rest day each week. Prioritize sleep and stress management as part of your overall wellness.

9. Celebrate Small Wins

You don’t have to wait until you reach your final goal to celebrate. Every small win matters:

First full push-up? Celebrate!

Drank water instead of soda? That’s progress.

Walked 10,000 steps? You’re doing great.

Reward yourself in healthy ways—maybe with new workout clothes, a massage, or a relaxing evening off.

Final Thoughts

Starting your fitness journey doesn’t require perfection—only intention. Everyone starts somewhere, and your journey is uniquely yours. There will be ups and downs, good days and bad. What matters most is that you keep showing up for yourself.

Remember: it's not about being the fittest person in the room. It’s about becoming a healthier, stronger version of YOU.

So take a deep breath, lace up your shoes, and start today—because your future self will thank you.

Ready to Begin? Comment below or share your "why" to inspire others. Let’s take the first step together 💪

[healthyhappyhealing]

The Lazy Girl’s Guide to Strength Training

Strength training doesn’t have to mean spending hours in the gym or knowing what a “Romanian deadlift” is. If you’re short on time (or motivation), a few basic exercises can go a long way. The goal is to build strength and support your body—not to become a fitness influencer overnight.

Start with three functional moves: bodyweight squats, glute bridges, and push-ups (you can do them on your knees, no shame!). Aim for 10–15 reps of each and repeat the circuit 2–3 times, depending on how much time you have. Even ten minutes is a win.

These movements target major muscle groups and improve things like posture, joint stability, and core strength—all without any equipment. Once you’re feeling more confident, you can add light dumbbells or resistance bands for extra challenge.

Remember: building strength is a long game. It supports metabolism, boosts energy, and helps prevent injury. Keep it simple, stay consistent, and celebrate every little gain—because lifting yourself out of bed on a cold morning is strength, too.