#beginner friendly workout

[wellnesswithaleenalir]

BEGINNER FRIENDLY DUMBBELL ONLY WORKOUT

[whumpshaped]

do u ever just skip 5 months of working out and then u try to get back into it and immediately perish

[learningfromlosing]

Omg??? So I have been terrified to work out because I just know that it's going to fucking hurt so bad because of my chronic pain but because of the pain I don't move around a lot and that makes it worse!!! And I've been on yt shorts and I just came across this guy who's doing like, beginner stuff for working out and when I saw it my ADHD ass was like oh my god that looks like something I'd do anyway when I have an energy burst?? And I tried it because it looked so low maintenance and I was SO SUS like NO WORKOUTS work for me I have always hated it and it hurts so bad and I want to be strong so bad like I was as a kid but I just lost it because of this pain. But this .. looks different like maybe I could do it it looks fun? And not hard? So I tried it and ???? It was fun? It was easy??? And i could ACTUALLY FEEL IT WORKING MY BODY and finally RELIEVING SOME OF THAT SHOULDER/NECK/AND BACK PAIN I CAN NEVER GET RID OF!!! it literally only took like 2/3 minutes because like hell fucking no I'm not going to be working out 10 FUCKING MINUTES no I can barely take my laundry to my bedroom. So I only did a few sets but it was so helpful I was flabbergasted . And I kept looking though his stuff...... Dude these are the easiest workouts I've ever done! I was like so ready to give up on the idea and try something else like yoga but it's like a mix of all of it! And it's SOOOO easy for me especially when I can barely hold my shoulders back on a good day and my posture needs a brace and it RELIEVES SO MUCH TENSION! I was maybe working out for like 15? Minutes? And that's like with lots of break baby I need to sit down for a second watch you do it and become comfortable with it. But still with all that in-between time and actually doing the workouts I was really getting my heart rate up and I could feel my muscles loosening up and I could feel the relief in my shoulders and neck and it was like I had a religious experience. I have never wanted to continue a work out I have never wanted to follow anyone on yt or anything that's doing that but this one is genuinely helping me and I'm ... Actually a little excited to try and do it everyday? To try and help me move around? And relieve so much of the pain I have and can't relieve without my medication right now.. And maybe even lose weight if I'm so brave? Become the strong person I was and have wanted to be? This is kind of super new for me like I'm 25 and I have really thought nothing was gonna get better for this because of my situation and it was just gonna get worse but.. this is so helpful.. I have fallen so far because of my illnesses and I have really not seen much hope for getting onto something that seems attainable and like could actually have a positive impact on my life. Something truly beginner that doesn't make me feel like I can't even do a beginner workout and give up. This is helping me so much and I'm honestly thankful for it. I actually.. think I want to try and do this more?

[draltamashshaikh]

Are you battling with the challenges of obesity? Finding it hard to carve out time or muster up the energy for exercise? You're not alone. However, there's hope! Even simple moves can make a significant difference in your fight against obesity. Let's delve into some easy exercises that anyone can incorporate into their daily routine, regardless of their schedule or physical condition.

Walking: Walking is one of the most accessible and effective forms of exercise. It doesn't require any special equipment, and you can do it virtually anywhere. Aim for at least 30 minutes of brisk walking most days of the week. Whether it's a stroll around your neighborhood, a walk in the park, or pacing while on a phone call, every step counts towards your health goals.

Stair Climbing: If you have access to stairs, use them to your advantage. Climbing stairs is a fantastic way to get your heart pumping and build strength in your lower body. Start by incorporating a few flights of stairs into your daily routine, gradually increasing as your stamina improves.

Chair Exercises: Don't underestimate the power of seated workouts. Chair exercises are ideal for individuals with limited mobility or those who spend long hours sitting at a desk. From leg lifts and seated marches to arm circles and shoulder rolls, there are plenty of movements you can do right from your chair.

Stretching: Flexibility is an essential component of overall fitness and can help alleviate stiffness and improve posture. Spend a few minutes each day stretching your major muscle groups. Focus on areas that feel tight or tense, and remember to breathe deeply as you stretch.

Dancing: Who says exercise has to be boring? Turn up the music and let loose with some dancing. Whether you prefer salsa, hip-hop, or ballroom, dancing is a fun way to burn calories and improve cardiovascular health. Plus, it's a great stress reliever!

Incorporating these simple exercises into your daily routine can have a profound impact on your health and well-being. Remember, consistency is key. Start with small, manageable goals and gradually increase the intensity and duration of your workouts as you progress.

[growhealthy]

"Achieve Your Weight Loss Goals with the Keto Diet"

"Unlock Your Weight Loss Potential with the Power of the Keto Diet"

Introduction

The keto diet has gained popularity as a fast and effective way to lose weight. By reducing carbohydrates and increasing fat intake, the body enters a state of ketosis, where it burns fat for energy. If you're seeking rapid weight loss, the keto diet can be a valuable tool. In this blog post, we'll explore how to get started with the keto diet and provide tips for staying on track to maximize your weight loss.

What is the Keto Diet?

The keto diet, short for ketogenic diet, is an eating plan that emphasizes high-fat and low-carbohydrate intake to induce ketosis. Ketosis is a metabolic state in which the body uses stored fat as its primary source of energy instead of glucose derived from carbs. This transition leads to efficient weight loss and potential additional benefits such as improved mental clarity and reduced inflammation. It is crucial to follow a comprehensive keto guide to ensure you consume the right balance of fats, proteins, and carbohydrates to achieve and maintain ketosis. With its increasing popularity, the keto diet has become a go-to option for individuals aiming to lose weight quickly and effectively.

How Does the Keto Diet Aid Weight Loss?

The keto diet facilitates rapid and efficient weight loss through its high-fat, low-carb approach. By reducing carbohydrate intake, the body is forced to utilize stored fat for energy, resulting in ketosis. During ketosis, fat molecules are broken down into ketones, which provide energy for the body. This metabolic process enhances fat burning and promotes weight loss. Furthermore, the keto diet helps regulate blood sugar levels and suppresses appetite. By consuming more healthy fats and fewer carbs, you feel fuller for longer periods and avoid cravings that can lead to overeating. It is essential to note that not all fats are equal. While the keto diet emphasizes healthy fats, it is crucial to monitor your macronutrient intake and overall calorie consumption to prevent excessive calorie intake. To optimize weight loss on the keto diet, follow a comprehensive keto guide that offers guidance on food choices and macronutrient tracking. By adopting the right approach, you can achieve fast and effective weight loss on the keto diet.

The Importance of Tracking Macros on the Keto Diet.

Tracking macros, which involves monitoring carbohydrate, protein, and fat intake, is key to achieving rapid weight loss on the keto diet. Macro tracking ensures that you consume the appropriate types and quantities of food to maintain a state of ketosis, where fat is burned for energy instead of carbs. Utilizing a reliable keto guide can greatly assist in tracking macros by providing the correct macronutrient ratios and portion sizes tailored to your individual needs and weight loss goals. By adhering to this guide, you can ensure you are on the right path to achieving your weight loss objectives safely and healthily. Additionally, it is important to monitor your daily calorie intake. While the keto diet emphasizes high-fat foods, it is still crucial to consume the appropriate number of calories based on your body type and activity level. Consuming excess calories, even from healthy fats, can lead to weight gain. Overall, tracking your macros and calorie intake on the keto diet is vital for achieving rapid weight loss. By staying mindful of your food intake, you can ensure you consume the right types and quantities of food to maintain ketosis and achieve your weight loss goals. Top Foods for Quick Weight Loss on the Keto Diet.

One of the most enticing aspects of the keto diet is the ability to enjoy delicious foods while still losing weight. Here are some of the best foods to incorporate into your keto diet for quick results:

Avocado: This versatile fruit is packed with healthy fats, keeping you satiated and adding creaminess to your meals without relying on dairy.

Meat and poultry: High-protein options like chicken, turkey, and beef are staples of the keto diet. They are satisfying, flavorful, and promote muscle growth during weight loss.

Nuts and seeds: Whether you prefer almonds, walnuts, or pumpkin seeds, these provide healthy fats and protein, making them excellent choices for the keto diet.

Leafy greens: Low in carbs and rich in vitamins and minerals, vegetables like kale and spinach add bulk to your meals without contributing excessive calories.

Coconut oil: With its high concentration of medium-chain triglycerides (MCTs), coconut oil is a popular ingredient in keto recipes. MCTs can enhance fat burning.

Eggs: A superb source of protein and healthy fats, eggs are versatile and can be prepared in countless ways.

Cheese: Cheese is keto-friendly and adds flavor to your meals. However, be mindful of portion sizes, as it can be high in calories and fat.

To achieve your weight loss goals on the keto diet, prioritize whole, nutrient-dense foods that nourish your body and keep you satisfied. By incorporating these foods into your diet, you will be well on your way to rapid weight loss.

Sample Meal Plan for Quick Weight Loss on the Keto Diet

Following a well-structured meal plan can help you stay on track with the keto diet and achieve your weight loss goals quickly. Here's a 3-day sample meal plan to facilitate rapid weight loss:

Day 1:

Breakfast: Avocado and egg salad

Snack: Greek yogurt with mixed nuts

Lunch: Grilled chicken with roasted broccoli

Snack: Cheese and olives

Dinner: Baked salmon with roasted Brussels sprouts

Day 2:

Breakfast: Scrambled eggs with bacon and spinach

Snack: Almond butter with celery sticks

Lunch: Cauliflower fried rice with shrimp

Snack: Keto protein bar

Dinner: Beef and vegetable stir-fry

Day 3:

Breakfast: Coconut milk chia pudding with raspberries

Snack: Hard-boiled egg with celery sticks

Lunch: Tuna salad lettuce wraps

Snack: Homemade kale chips

Dinner: Grilled lamb chops with cauliflower mash

Remember to stay hydrated throughout the day by drinking plenty of water and herbal tea to support your weight loss efforts.

By adhering to this meal plan and avoiding high-carb foods, you can achieve rapid results on the keto diet. However, keep in mind that individual bodies vary, and it is essential to consult a healthcare professional before starting any new diet.

Tips for Successful Adherence to the Keto Diet for Fast Results

Meal prep: Planning and preparing your meals and snacks in advance can greatly facilitate adherence to the keto diet. By having healthy, keto-friendly options readily available, you can stay organized and make smart choices.

Find keto-friendly substitutions: Identify keto-friendly substitutes for your favorite non-keto foods. For example, replace traditional pasta with zucchini noodles or spaghetti squash, and use keto-friendly sweeteners like stevia or erythritol instead of sugar.

Stay hydrated: Drinking an adequate amount of water is crucial on the keto diet. It aids in flushing out toxins and keeps you feeling full. Aim for at least 8 glasses of water per day and consider adding electrolytes as needed.

Keep healthy snacks on hand: Having convenient, healthy snacks available can help prevent reaching for high-carb options like chips or cookies. Consider nuts, seeds, cheese, or veggies with dip as satisfying and keto-friendly choices.

Seek support: Finding support from others following the keto diet can be highly beneficial. Joining online communities or involving a friend or family member in your journey can help maintain motivation and accountability.

By following these tips, you can maximize your success on the keto diet and achieve fast results. Remember to be patient, consistent, and attentive to your body's signals. Happy keto-ing!

Potential Pitfalls to Avoid on the Keto Diet

While the keto diet is effective for weight loss, it's essential to be aware of potential pitfalls and work to avoid them. Here are a few common pitfalls to watch out for:

Inadequate water intake: The keto diet can increase urine production, leading to dehydration. Ensure you drink enough water throughout the day to keep your body hydrated and functioning properly.

Excessive consumption of processed foods: Packaged keto snacks and processed meats often contain high amounts of sodium, preservatives, and artificial ingredients. Focus on whole, nutrient-dense foods rather than relying heavily on processed options.

Overconsumption of protein: Although the keto diet is often associated with high protein intake, excessive protein consumption can hinder ketosis and slow down weight loss. Track your macros to maintain the proper balance of protein, fat, and carbs.

Inadequate fiber intake: Fiber is crucial for digestive health and helps you feel full after meals. Include fiber-rich foods such as leafy greens, nuts, seeds, and low-carb fruits in your diet.

Impatience: While some individuals experience rapid weight loss on the keto diet, everyone's body responds differently. Be patient and give your body time to adapt to the new eating pattern. Consistency is key, and results will come with time.

By being mindful of these potential pitfalls and taking proactive steps to avoid them, you can set yourself up for success on the keto diet and achieve your weight loss goals quickly and effectively.

Download our free 21 Keto Recipe Cook Book 

[maisha-online]

Unlock Your Weight Loss Potential with Beginner-Friendly Yoga Poses

Are you tired of trying various weight loss hacks without seeing the desired results? If so, it’s time to trust the power of yoga. Yoga is not just about meditation and mindfulness; it can also be an effective tool for weight loss. By incorporating specific yoga poses into your fitness routine, you can strengthen your body, increase flexibility, and burn calories. In this article, we will explore…

[kieranczyzyk]

Elevate Your Cardio Workout: Explore the Diverse Cardio Equipment Collection at GymFitnessUK

Cardiovascular exercise forms the cornerstone of any fitness routine, and having the right equipment can make all the difference in achieving your fitness goals. GymFitnessUK proudly presents a diverse collection of cardio equipment designed to elevate your workouts and keep you on track toward a healthier lifestyle.

Discovering the Cardio Equipment Collection

GymFitnessUK's cardio equipment collection is a treasure trove for fitness enthusiasts, offering a wide array of options to cater to various workout preferences and fitness levels. From treadmills to rowing machines, their collection encompasses high-quality equipment designed to enhance endurance, promote cardiovascular health, and support weight management.

Variety That Fits Your Needs

Treadmills

Whether you prefer brisk walking, jogging, or high-intensity interval training, GymFitnessUK's range of treadmills provides the perfect platform for your cardio sessions. Featuring different speed settings, incline options, and user-friendly interfaces, these treadmills cater to beginners and seasoned runners alike.

Exercise Bikes

For a low-impact yet effective cardio workout, explore their selection of exercise bikes. From upright to recumbent bikes, these machines offer versatility and comfort, allowing users to pedal their way to improved cardiovascular health in the comfort of their homes or commercial gyms.

Ellipticals and Cross Trainers

Elliptical machines and cross trainers provide a full-body workout, targeting multiple muscle groups simultaneously. GymFitnessUK's collection includes these machines with adjustable resistance levels, providing a challenging yet low-impact cardio experience.

Rowing Machines

Engage in a full-body workout with their range of rowing machines, designed to simulate the action of rowing on water. Perfect for building endurance and strength, these machines offer a unique cardio experience suitable for all fitness levels.

Why Choose GymFitnessUK?

GymFitnessUK stands out as a reputable provider of premium fitness equipment. Their commitment to quality, durability, and customer satisfaction ensures that each piece of cardio equipment is curated from trusted brands, guaranteeing a reliable and efficient workout experience.

Conclusion

Enhance your cardio workouts and take your fitness journey to new heights with GymFitnessUK's cardio equipment collection. Whether you're a beginner or a seasoned fitness enthusiast, there's something for everyone in their diverse range of machines.

Ready to step up your cardio game? Explore GymFitnessUK's cardio equipment collection here and start your journey towards improved cardiovascular health and fitness today!

[fitnessmantram]

Morning Warm up Exercise #3 #Exercise #fitness #morningexercise #morning...

You are contributing to the pliable, supple, and loosening of the muscles by raising their temperature. A successful warm-up additionally increments both your pulse and your respiratory rate. As a result, more oxygen and nutrients are delivered to the working muscles through increased blood flow.

Read More : Importance of A Healthy Diet and Exercise

[juliettewooten]

40-MIN FULL BODY PILATES (body toning workout - calisthenics, arms worko...

[4theitgirls]

Do you have any beginner workout and yoga routines? I'm looking to kickstart my fitness journey and increase my productivity. My work hours are from 8 am to 4 pm, and I'm eager to make the most of my time and energy.

absolutely! here are some of my favorite beginner friendly workouts:

workouts:

15 minute no jumping cardio by bigsis (a great routine to do daily or to get you into cardio!)

30 minute beginner pilates by move with nicole (she has quite a few beginner pilates routines that are amazing)

20 minute full body workout by madfit (she also has a few beginner friendly workout routines!)

30 minute beginner dumbbell workout by growwithjo

yoga:

1 hour yoga for flexibility by yoga with kassandra (one of my favorite yoga practices of all time!

45 minute full body yoga by boho beautiful yoga

40 minute detox and reset by yoga with adriene

45 minute morning yoga by yoga with tim (can seem like a lot at some points, but modifications are given throughout that make it much easier for beginners!)

30 minute beginner stretch routine by madfit

[bigboysdrinkmilk]

📌 Pinned Post 📌

Welcome to Bigboysdrinkmilk’s Tumblr, where I post gym progress pics and shitposts. That’s it.

Want to donate to my growth? Gains are expensive:

Venmo: @bigboysdrinkmilk

Cashapp: $bigboysdrinkmilk

Or follow me on Instagram? intheshadowofyggdrasil

Feel free to send asks, anon or not, or DM with messages! I’m friendly but generally slow to respond. Mobile users, find commonly used tags in the tags in this post.

About Me/FAQ:

Name: Roman

Age: 31

Gender: Male (He/Him)

Sexuality: Gay/Queer/Poly

Location: Seattle, Washington

“Will you give me gym advice?”: I’m happy to share my experiences or opinions, but I am not a certified personal trainer and what I do or what works for me may not work for you.

“Want some nudes?”: My DMs are always open but I have a very active and fulfilling sex life out in the real world and don’t necessarily have the energy to be horny on here all that often.

“Why aren’t you answering my ask?”: This could be for a variety of reasons, including: you asked personal information or medical advice, the ask was in response to something that was too distant time wise, you were insulting or negging or otherwise being strange, I’ve already answered the question recently, I missed it, or it was really sweet and I’m keeping it in my inbox to hold on to. Feel free to ask again, but certain things don’t get responses.

“I don’t like what you’re posting.”: Cool. No need to announce your departure. I tag clumps of posts that may clog up people’s dash, usually with something like #ask or #tumblrgames. If that solves your issue, great! If not, the unfollow button is right over there.

“Have you ever committed a felony? Do you intend to commit a felony? Are you committing a felony right now?”: Babygirl, we don’t know each other that way. And what are you, a cop?

“What’s your workout routine?”: I rotate through sets of three day splits in a six days on one day off pattern so that different muscle group combos are hit in various arrangements with each group being hit twice a week. It’s overly complicated and not what I’d say other people should do. If you’re asking what I recommend to other people, Push-Pull-Legs is great for beginners and intermediate lifters, alike.

[butchcarmy]

okay but i can't stop thinking about carmy just watching the reader do yoga or pilates, in a cute workout set, he'd go crazy just watching their body move

but he wouldn'y really see it as something very serious (as people tend to do until they try this sort of exercise and realize it's actually quite difficult), until one evening when he'd join them on the mat after complaining about back or shoulder pain all night, and the reader would show him some stretches and he'd be like WOAH I can RELAX my INSANELY TENSE body? I can feel BETTER? I don't have to be constantly in pain? This is some magic! and surely would reward the reader for helping him out

EHEHE YEAHHH the workout set does a lot for me… and for carmy <3 also it goes without saying but this is🔞, suggestive at the end

They’d set up in front of the tv, yoga mat splayed out and table pushed aside. This is the sight Carmy wakes up to, groggy and lonely without waking up beside them.

“G’morning, sleepy bear.” They greet him brightly, before leaning their head down to stretch. Downward dog, the workout video announces.

“Mornin’, baby,” he yawns back. He sits down on the couch behind them. He indulgently gazes at their legs, wrapped tightly in leggings, following the line up to the curve of their ass. “Y’look cute in that. Is it new?”

“Thanks,” they chirp, turning their upside down head to look at him. “Yeah, they’re new. You like?”

“Quite a bit,” he admits, not bothering to hide the way he’s looking at their ass, and they exhale a breathy laugh.

“Maybe if you do some of this with me, I’ll let you take them off of me,” they offer, grinning shamelessly at him. Cats pose to cows pose, the video instructs, and they’re on their knees, arching their back and sticking out their ass. Surely them wiggling their hips around isn’t part of the video.

Carmy is a simple man. He takes their extra yoga mat and immediately starts following the video alongside them.

“This video isn’t the most beginner friendly,” they’d comment after watching Carmy struggle to keep up. He’s fallen onto the mat, staring up at the ceiling with a grimace.

“It’s a lot harder than it looks,” he mumbles, and they nod. They’re seated next to him, looking down into his eyes.

“I know, right? Here, let me show you some easier stretches. It’ll help your back some, too.”

Sure enough, a couple stretches later, Carmy feels like a new man. He didn’t even realize how tense he was until he got to unraveling some of the tension knotted deeply in his muscles.

“I feel incredible,” Carmy says, leaning his body up and down. They’re both are standing beside each other on their mats. “The back pain is so much more manageable.”

“Good! That means you did it right.” They clap excitedly. “Good job, carm!”

“You’re the one who did a good job, teaching me all this.” He pulls them in with his arms and starts kissing their cheeks over and over, making them burst into delighted laughter. “Lemme make it up to you. That offer still standing?”

“Hm? What do you—oh,” they gasp, stilling at Carmy’s fingers playing with the edge of their waistband. “Yeah, offer’s still up…”

“Good to know.” Instead of shoving his hand down their leggings, he roughly drags two fingers up their clothed pussy, pressing and rubbing at their clit. They make a low noise, legs tensing from his touch. “Might take a while for me to get these off.”

[magicxc]

Safe Word

Pairings: Survey Corps x Reader - how they react to the safe word being called

Word Count: 2967

Warnings: cuteness overload

A/N: This is how I think our bois would react to the safe word being used. Everyone is respectful and fluffy in this so enjoy and tell me what ya think!!

If you’re up to it, check out my headcannon with aot x safeword ignored. Its as it sounds - a darker version of this, so do proceed with caution.

Headcannons Masterlist

Safe word - sparrow

Eren  - Maybe it was the emotional toll of the day or the sensitivity right before the start of your period, but you just couldn’t keep up. Normally when Eren got a little rough with you it was an enjoyable experience but today just seemed rather, off. Legs curled around his waist as he steadily drove into you left you with nowhere to go; taking everything he was giving your body. And suddenly it became too much to handle, the pressure of it yielding more discomfort than pleasure. You tried to hold on, for him, but the tears that pricked at your eyes had Eren slowing down before your words did.

“Sp- sparrow,” you heaved, the waterworks now in full effect. Halting completely Eren pulled out of you, thumbs wiping away at your cheeks as he bombarded you with questions. 

Apologising for something he didn’t yet understand, he engulfed you in a bear hug until you were ready to express yourself; slowly rocking you both back and forth as he kissed along your temple. After explaining to him how you felt overwhelmed with everything, he’d made you promise to always tell him when you weren't feeling like yourself, especially if it was at the expense of his pleasure. Nodding in agreement, you’d watch as he left to get you a bottle of ice cold water; cuddling you to a peaceful sleep once you’d both settled down.

Levi - being humanity’s strongest soldier meant that Levi had to be extra careful when it came to everyday people. Certain things like a friendly game of arm wrestling or even cracking eggs for breakfast had to be approached cautiously. And while you did allow him to let loose in the bedroom, even that he conducted to a certain extent; always holding your safety in high regard. However, his idea of taking it easy and your idea of taking it easy were vastly different and while you two were still trying to gauge his strength in the early stages of your relationship, there was a safe word put in place.

“Sparrow,” you’d weakly cried out, eyelids heavy and limbs flaccid from the sixth round you and Levi had found yourselves in. While the sex was great and the orgasms mind numbing, six rounds on your poor body was beginning to take its toll. You’d felt weak and the heated feeling building in your belly to signal yet another explosive finish was borderline sweltering. No longer did those black dots that danced around your vision feel fun and soon the empty contents of your stomach threatened to rise. It was like a HIIT workout for a beginner but without the prep. 

Sweat prickled at your forehead and body moist enough to stick to the sheets you were all too eager to tap out, revealing to Levi just how wrecked you were beginning to feel.

After hearing the safe word he stopped immediately, eyes bulging out of his sockets at the idea that he’d hurt you beyond repair. He tended to be a bit drastic in thought when it came to you, but that didn't stop the apologies that tumbled from his lips. Levi would go on to make you a cup of green tea to calm down your symptoms and would keep you up in conversation until the sun rose; much like a mother making her child sing in the bathtub to ensure their safety while she left the room for a towel. How your quiet boyfriend managed to talk you into the wee hours of the morning surely surprised you, but you’d gladly indulge at the efforts he’d go through to make sure that you were okay.

Erwin - Erwin was a generous lover, sometimes too generous as his tongue worked wonders on your clit. Tongue flat against the nub, he’d let enough drool gather at the tip to rub around the bud as effortlessly as possible. Coupled with the two finger combo he’d drive into your pussy had you seeing literal stars. Erwin had come to learn that not only did this garner powerful orgasms for you, but it also garnered quick ones. It was something about his skilled body that would have you unraveling in three minutes flat. And much like the Commander of the Scouts appreciated when his planning yielded successful results on the field, so did the Commander in the bedroom appreciate when his woman yielded successful results from his ministrations; so much so that he’d barely hear the word leave your mouth.

Stopping, he’d uttered “what?”

“I said sparrow,” you panted.

“Baby, I- I’m so sorry,” he apologised.

Thankful for the break, all you could manage was to catch your breath before Erwin began interrogating you with questions of how you felt, where’d it hurt, when did it become too much, what do you need, why didn’t you stop him sooner, etc.

You literally had to shut him up with a finger to his lips, clarifying to Erwin that while it was more pressure than pain, you were fine now. Did it stop him from hurling ten more questions your way? No! And while you were initially annoyed, you were appreciative that he’d cared so much that he was willing to nail down the exact line of no return so he’d know never to cross it again. 

Connie - “thwack” was the loud echo of your skin crackling against Connie’s palm. Bent over his knee, he found himself ‘punishing’ you for whatever roleplay you guys were currently in the middle of. Eight spanks in and the fiery ache to your ass cheek had you quickly forgetting exactly what scenario you two were acting out. All you could think of was how soon you wanted it to end. 

Apparently you’d stop counting which meant that Connie had to start from the top and maybe it was the soreness of your ass, but his hits seemed to rain down even harder on your puffy skin - no doubt leaving behind a handprint. And by the third count you were effectively tapping out, croaking out your safe word before his hand could connect again.

“Sparrow, sparrow, sparrow.”

Hand halted high in the air, Connie quickly turned you over and wrapped you in his arms, begging for your forgiveness. The pleading never ceased and when you were finally able to gather your thoughts, all you wanted was to call it a night.

You’d forgiven him rather quickly especially considering you both were trying something new. But after he’d rub your skin down in aloe vera gel, you two discussed the idea of a middle word, much the same as a yellow traffic light signals that a car should slow down, this middle word would signal that whatever act is being done should continue with caution.

Plopping down next to you, Connie had showered you with kisses, apologies, and now snacks; even managing to slide in a joke or two. While this was an uncomfortable experience for you both, his love language was definitely laughter, trying his best to keep the atmosphere light but also working towards making sure that something like this never happens again.

Jean - While you and Jean tried to keep sex relatively fresh, nothing could ever really beat the classics - good ole fashion head. It was fun and oftentimes turned you on just as much. Face lodged between his thighs, the floor beneath you was a slobbering combination of your spit and Jean’s fluids. 

His hand guided you on the exact pace he wanted you to go, muttering out instructions of how you should please him in the process. The better it felt, the more aggressive he tended to get, hands cradled around your neck as he bobbed you along his shaft.The words you attempted to say came out mumbled and instead sent vibrations to all the right places; and what he thought was you amplifying the experience only made him thrust his hips toward your face more forcefully. Spit bubbling out the corners of your mouth and tears streaming down your face, Jean couldn’t have felt more turned at the sight, his brows crinkling to confusion once your fists began to beat against his thighs.

Halting his movements, he helps you up to which you breathlessly utter your safe word - “sparrow.”

Jean’s face instantly fell and regret filled him to the brim at the idea that he’d been so caught up in his own pleasure that he didn’t realise just how uncomfortable things were getting for you. 

Of course you knew Jean would never hurt you on purpose but you couldn’t help but feel a little frustrated with him. Opting to talk about it some more in the morning when you’d be more emotionally settled, you watched as Jean ran a bath for you; delicately washing the stress from your body and carefully preparing you both for bed. In between it all, he’d profusely apologised, promising to be more attentive the next time you found yourselves sexually active.

By the end of the night, you were pretty much over the incident and insisted on being the big spoon to Jean to allow him a bit of vulnerability in a moment that no doubt left him feeling distraught. 

Onyankopon - It was safe to say that Ony was above average. While sex with him was definitely mind blowing, it had its moments of discomfort and today seemed to be one of them. Fresh from date night, you guys burst through the front door, lips glued to the other as fingertips slid along heated skin. Clothes were stripped and scattered throughout the room, with your foot slamming the door close behind you. 

Soon enough, you’d both ended up on the couch with you atop Ony, riding him into oblivion. And boy was he excited to help you, thick hands tightly secured around your waist as he grinded you into his hips; a nice rhythm that was slowly picking up in pace. His deep thrusts only added to the sensation, dick at the tip of your cervix, as you tried to ride yourself into creating more moisture for the friction.

You were eager to have sex with Ony and you still wanted to, but sometimes it took a little more work to get you as ready as he was. Even though you were turned on, your body needed more time to catch up with your mind. And try as you might, you had to call it quits for now.

“Ohhh my gosh, Ony!! Sparrow, please sparrow,” you’d chanted.

Carefully dislodging himself from you, Ony carefully sat you on the chair, tucking loose strands of hair behind your ear before landing a soothing kiss to your forehead. 

“I’m so sorry pretty,” he lamented.

He’d thank you for speaking up and went on to inspect your body for any bruising. This wasn’t the first time you and Ony had gotten caught up in the moment and it surely wasn’t the first time your body was slower to catch up to his; but it would be the first time you’d felt all too tender to proceed.

You were still ready to go, but you definitely needed a little more prep and after confirming that you were okay to continue, Ony insisted on adding to the moisture with his rigid tongue - ensuring that you’d come at least twice before entering you again. He’d even let you ride him, after much convincing, and was hell bent on taking things slow tonight and for the next several days to come.

Reiner - Maybe his boss had pissed him off. Or maybe there was a discrepancy with one of his coworkers. Hell, maybe he’d woken up on the wrong side of the bed, but for whatever the reason Reiner was not giving you any moment's reprieve. If the head board that viciously slammed against the wall wasn’t indication enough, your sore pussy surely was. 

Not that it happened often, but you didn't mind when Reiner lost himself inside you. In fact, you’d insisted on it; insisted that he mold your body to his will all in the name of relieving his frustrations. But today felt different, felt unfamiliar. You watched as his lips came together to let out grunt after grunt - looking on as his eyes stared straight through you, dark and obscure. You’d even noticed the way he handled your body so carelessly, tossing you around as if you were a rag doll. 

And you’d begun to feel exploited. Like a stranger using your body to get himself off and the lump that bloomed in your throat had made the safe word almost impossible to say; but somehow you’d managed, and thankfully he’d heard. 

“SPARROW,” you’d yelped.

Reiner’s thrusting had slowed to a complete stop, confusion etched into his every feature; and finally you’d begun to see cracks of your boyfriend, almost as if his spell of anger was lifted.

He’d been mortified when you explained to him how you felt, dropping to his knees as he clung onto your torso in a fit of apologies. He stayed like that for a few minutes and when you both came to, you assured him that you’d be fine and encouraged him instead to talk to you before he decided to use your body as a sole source of relief. 

Reiner agreed, but things between you sort of fizzled out over the weeks to come. It felt like he was walking on eggshells when it came to you in conversation and physical touch alike; gently kissing you or even hugging you, almost like he was afraid that you’d break at the slightest pressure. No matter your efforts to assure Reiner that you were fine, you decided to let it run its course.

And over time, he’d learn to do a lot of self work and reflection in terms of getting to the root of his problems all the while being more open in discussing his true feelings and thoughts with you. You were overjoyed that he was finally taking the necessary steps toward improving his mental health. And when he finally felt comfortable enough to effectively communicate with you, to have sex with you, and to even get rough with you, well, it was divine.

Armin - Nipple play was Armins latest obsession. He’d gotten into it after a sexy session between you two and what started out as initial embarrassment turned into full fledged enjoyment. So much so that he’d encourage you to get in on the action as well. 

Although nipples were an erogenous zone for everyone, you couldn’t help but feel that yours were a little more delicate; or at the very least Armin had a higher tolerance for pain. Clamps latched onto each nipple, Armins hand was firmly wrapped around your throat as he drove into you again and again. There would be the occasional tugging of the clamps and what started out as hypersensitivity very quickly turned painful.

You’d tried to utter the safe word, but with Armin’s hand around your neck, the best you could do was mouth it and fortunately for you he was an attentive enough lover to catch it. Unwrapping his hand, you murmured the word once more for good measure.

“Sparrow.”

Still inside of you, he’d come to a standstill, peering beneath wet eyelashes in what you could only describe as panic. Fat teardrops hit your cheeks from above as he works to unlatch the clamps and pulls out of you entirely; the apologies never ceasing.

Seeing Armin so riled up had gotten you equally as emotional and before you knew it tears were sliding down your cheeks as well, arms flying around his neck as you held him close. The night grows quiet save for your hearts that beat against the others chest and when enough time passes by, you both decide to get some sleep, still wrapped tightly in each other's arms, choosing to discuss it in the morning.

Floch - Floch had turned you all the way out. You’d become perfect in every way for him and that included sexual. Ass hiked into the air, you bounced into the mattress each time he drove into you. And it’d felt great, it always did. But somehow you just couldn’t get into the groove of things this go round. To put it simply, you weren’t in the mood and it wasn’t until he was balls deep did you realise. Were you turned on? Yes. Was your body responsive to his? Absolutely. But your mind wasn’t in it and you’d wanted this session to end just as quickly as it started. No matter how far along you and Floch got into sex, let alone penetrative sex it was always crystal clear between you two that consent could be revoked at any time; and you decided to do just that.

“Sparrow,” was the safe word you so tiredly whispered.

Immediately Floch stopped thrusting, removing himself from you as he kissed up to your spine until he’d reached your neck, sorry on the tip of his tongue in between each peck. He’d carefully flipped you over and proceeded to shower your face in butterfly kisses, apologies continuing to spill from his mouth until you were able to speak. 

Worn out, you’d go on to tell him how you felt and he’d mildly chastised you for even letting it get this far. After all, he is a grown man and would never put his pleasure before your well being. Softly smiling, you thanked him and leaned in for an open mouth kiss.

To seal the deal, Floch went on to massage your entire body down with your favorite oils until your light snores lured him into his own slumber; eager to get a full night's rest so he could treat you to your favorite breakfast in the morning.

[ashleyloob]

Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

[memoriesndew]

day 16/90 || 18/09/2024 || dews weight loss lock in ♬ 

🎧 now playing : could have been me - sing 2

🎀 currently : 🔖 reading ; homerooms&hallpasses heros level up ch 1 (for the first time in forever not a fic an actual book)

reflection:

✿ I wasn't able to do a lot today but at the very least I got something done (also sorry for no updates)

achievements:

updated my notion for the week

completed some YouTube tasks (trying to get the first video out there)

worked out for 40 mins

picked up an actual paperback and read (need to reduce screentime)

planned for tomorrow

completed my night routine (morning routine not so much)

today's workout :

9 MIN THIGHS & LEGS WORKOUT All Standing At Home Pilates l THIGH GAP & LEAN LEGS(Not Bulky Legs) Beginner Friendly 20Min FatBurn 10 MIN SLIM DOWN BULKY LEGS & THIGHS l Korean Hourglass Body Workout /Summer Body Challenge#7Shirlyn

meals :

brunch

╰・indomie noodles chicken flavour 2x servings with 1 boiled egg and half a cucumber

snacks

╰・non

dinner

╰・white rice 1 and half servings and vegetable stew +protein

habit tracking:

maintain calorie deficit of 1237/1200 ❌ hit 10k steps ✅ 7+ hrs of sleep ❌ 2.25/2L of water ✅ 30mins+ of movement journal progress movement cycle [3/3] eat between 12 pm and 8 pm ❌

💌notes: today was a meh day. but hey I get to live it

﹥*:ꔫ:*+ﾟ

photo credits: pinterest and tumblr