#but whatever. back to trying to figure out the daily protein and extra calories my body needs for recovery via doctor google i guess.

[themanwhowouldbefruit]

my doctor was sooooo fucking worthless and unhelpful im going to masturbate and i hope it fucking kills me

[megamobilestylesposts]

Quarantine Weight Loss Tips to Get Back to Your Pre-Pandemic Body

Are you like millions of others who gained unwanted weight during the pandemic? We’ve got quarantine weight loss tips to get you back to your old self!

Tips To Successfully Complete Your Quarantine Weight Loss Journey

Completing a quarantine weight loss journey takes a lot of motivation and willpower.

Maybe it was the increased stress, the closing down of your gym, or just a complete lack of motivation. Or maybe you were already a bit bigger and the pandemic motivated you to try and live a healthier lifestyle. No matter the reason, we’re here to help you successfully start your quarantine weight loss journey to get you looking and feeling the way you deserve!

Use a calorie tracker

First thing's first — fad diets aren’t going to cut it in the long run. There is one way to lose weight correctly, and that is by counting calories. There are plenty of free calorie trackers out there, like Myfitnesspal, that offer tracking for calories, macro nutrients, micro nutrients, water intake, and exercise. These types of tools are ESSENTIAL to a successful quarantine weight loss journey, as it will allow you see when you are over or under eating.

Every person is different, and we all have varying activity levels that can affect our weight loss goals. Trackers can take into account how much you move throughout the day to give you an approximation of what you need to eat at your current daily activity levels, which you can then monitor and adjust as the scale does.

Eat foods you enjoy

A big reason people fail to lose weight is because they decide to “go all in,” or basically go “cold turkey” when they stop eating junk food. The motivation is clearly there, but weight loss isn’t to be treated like quitting drugs or alcohol. You can’t be expected to just fix your habits overnight, you have to adjust and figure out what works best for you.

Cutting out all of your favorite foods from your diet will only resort in boredom and a lack of motivation to keep going further down the line. “Why look good if I can’t enjoy my favorite snacks?”

That doesn’t have to be true. We can keep eating the foods we love, as long as we moderate them and also include some that are healthier for us. Some of our favorite fast food places, like Chipotle or Yoshinoya offer great low-calorie meals that have a good amount of protein and carbs to fuel your body. You need to find a diet that can fit into your calorie goal, while also providing clean energy throughout the day with foods that you like to cook/eat. This may sound hard, and it can be, but weight loss is a journey that takes time and effort, and hopefully something that can lead to an overall healthier lifestyle. So all of the work you put into your diet will definitely be rewarded in the long run.

Discover which form of fitness you enjoy

Here’s the thing about exercise: it will not be the reason you lose weight. That's what the calorie trackers are for. However, exercise is going to be more of a supplement for your diet that allows you a few extra calories to eat throughout the day. And overall, it’s good for your body to be doing some form of movement every day.

This movement doesn’t have to be strenuous. It can be as simple as walking during your breaks at work, or taking your dog for their daily walks. As long as it gets you up and moving for around 30 minutes a day.

If you want to go a bit more intense, there are tons of at-home exercise routines, like Insanity, that provide great bodyweight exercise you can do in the comfort of your own living room, or you can purchase some gym equipment like some free-weights and a treadmill. Whatever you can stick with and enjoy, pick that!

One thing about exercise that is worth mentioning, is that the only realistic way to gain muscle mass and and more muscular physique, is to lift weights and progressively overload your body with heavier weights overtime. While this may not be your current fitness goal, it is worth knowing so you can have realistic expectations about your quarantine weight loss journey.

Invest in gym clothes you like

There is something so special about buying a new outfit and loving how you look in the mirror. Doing this with gym clothes can motivate you to actively want to show off your new outfits at the gym, track, or trail. It may seem a bit silly, but if an outfit can spark your motivation to step into the gym and move around- then why not?

There are some great brands that offer stylish, fun fitness clothes such as Gymshark, Alphalete, Kinda Fit Kinda Fat, Darc Sport, and many more! Try finding some brands that offer gym clothes that fit your style to add some motivation to your workouts!

Track your progress

Whether you only need to lose five or 50 pounds, it is important that you track everything you're doing so you can make sure you're going in the right direction. Also, seeing the scale go down week by week will only give you more motivation to stay on track! Try taking a couple of selfies in a certain outfit that you can repeat every other week or so. After a couple of weeks or months, compare all the selfies you’ve taken whenever you feel like you’re not making any progress. The pictures will be a clear reminder of how far you've come!

If you are weight training or doing some type of cardiovascular training such as running, it is also important to keep track of your progress here, as well. Numbers in the gym and on the track/treadmill can serve as reminder of how your diet and fitness routine are both important to your overall goals. If your bodyweight is going down, but you’re getting significantly weaker or slower in the gym, then it may be time to evaluate what foods you’re putting into your body or if you’re eating too little. If it isn’t diet related, it may be that you’re not getting enough sleep or your stress levels may a bit higher than usual. Be sure to evaluate all aspects of your physical and mental health regularly!

Remember why you started

One of the most important things to consider when losing weight is the “why?”

We all have a reason for starting our fitness journeys — some are more health related, while others may just be for vanity, which is totally valid! No matter the reason, there are going to be times where you wake up and do not want to eat the food you prepared overnight, or you do not want to put your running shoes on. There will be days where you look in the mirror and ask yourself, “Why am I even doing this?” This can be extremely hard to overcome. Those days are the times you need to remember why you started your weight loss journey, and if that reason is still as important to you as it was when you started it.

If you can power through those tough days and stay strong when your mind is against you, then there is truly nothing that can stop you from reaching your goals!

Don’t feel discouraged if you see that you’ve gained a bit of weight over the course of the pandemic. You’re in the same boat as millions of other people who are struggling to shed those pounds off, and you can succeed with the right motivation and attitude! Be sure to follow the quarantine weight loss tips above to stay on track!

[nana-wolf]

My Weight Obsession Story

I gained 20kg in a little under 3 years and in turn became obsessed with weight loss. Wanted to share my story in case someone else is going through something similar and this can help them catch on before it becomes a health problem.

For context, I am 1.73m (5.7''), hispanic and in my 20s. Around 2015 I weighted ~55kg and by 2018 I went up to 75kg. At this time I would not weight myself regularly so I only recall checking my weight sometime in 2016-7 and being at 60kg.

I have never liked junk food, with the exception of the occasional meet-up with friends. I do however love bread and soft drinks (still do). My meals would normally be white rice, beans, some type of meat, etc. Really big portions though.

I am pretty sure my weight gain was caused by temporary food obsessions, as I like to call it. One example I can think of is eating an entire baguette every morning for like a month. Or buying a whole cake and eating it over the course of a week. Outside of these happenings, I would eat normal meals and run around so I guess this is why I did not gain more weight.

Around 2018 I decided to buy a scale because it had been a while since I last checked my weight and I wasn't exercising as much, I was assuming I would be at 65kg tops. So when I hit 75kg I freaked out. I immediately went to Google to check my body percentages. My BMI hit 25% and fat percentage at 35%. I could not believe I was borderline obese, this is the moment I decided to make changes.

I decided to start counting calories (1,800 per day) and walk around a bit more. This was difficult while living with family as they started making comments about eating disorders and being disrespectful because I did not want to eat the huge portions I was being offered This would make it difficult to adjust to a diet as I had no control over the food being purchased for the household, and whenever I tried to buy healthier options for myself, my family would throw it away.

I still managed to reorganize my eating habits and managed to lose 10kg in 3-4 months. I was feeling great despite the constant insults from family members but this is when the problems started. I hit a plateau at 65kg. I was no longer losing weight as quickly and would constantly bounce between 63 and 66 kg. This is around mid 2019, I also moved out.

I started to Google weight loss tips, lowered my calorie intake to 1,200 and joined a gym. I also bought a smart watch and switched to a lot of whole wheat products (bread, pasta, cookies, etc) & diet coke insteadof regular. 3 months went by and I went down to 63 and got stuck again. I started downloading workout apps, going on walks with my dog and walking to work instead of taking the bus (2km walk each way). I was burning maybe 800 calories a day by exercising alone, but still no weight loss. My calorie counter was saying I was burning around 2,500 calories a day in total.

I though that maybe I suffered from something that was preventing me from losing weight so I got lab tests, x rays, abdominal & pelvic ultrasounds, etc. All the tests came back normal, with the exception of the normal 'high body fat' indicators. I stopped taking pain medication and birth control. Around this time I stopped having my period as well. I have always had really heavy and irregular periods so this was a win.

But something else happened, I was feeling extremely tired, my whole body hurt, I had constant migraines, I would get tired after a short walk despite all the exercising. Cleaning my apartment would get me winded and sitting for a couple of hours would cause my whole body to crack. I ignored everything assuming it was related to my fybromialgia and that it was just a bad time.

I tried keto. I tried fasting. I tried high protein. I tried powder and pills. i tried coffee and green tea. I tried cardio, strength training and yoga. I tried pausing my diet for a few weeks and eating normally, then going back to diet. I tried eating 3, 5, 6 times a day. I tried drinking water to calm my hunger. I would weight myself multiple times a day and get pissed off if the weight fluctuated. I was out of ideas. I could not afford a nutritionist.

2020 came and around this time, quarantine happened and I was suddenly stuck at home. My diet up until this point was dependent of my office's cafeteria so I had no food at home and had to learn to prepare stuff by myself. I decided to buy a bunch of protein, grains and fruit. But then I hated cooking as it took too long. So I switched to burgers, frozen foods and whatever else I could find could be prepared quickly. I started eating a lot of bread, instant noodles and ordering fast food. I also stopped exercising because the gyms closed and I could not go for walks. I went up to 68kg in 3 months. Shit.

I still did not want to cook so I decided to eat only 2 big meals a day. For breakfast I would eat a ton of bread with some topping, or crepes or cereal. And then for lunch/dinner i would eat pizza or burgers with fries or take out. I was eating maybe 1,500 calories and managed to go back down to 65kg. Still stuck.

I bought a stationary bike and planned to sit on it until I burned 500 calories and repeat daily until I reached at least 60kg. I did this for 2 days and then could not keep up because my stamina was very low. So I changed it to 2hrs a day with lower resistance, and however many calories I burned in that period. One week went by and I gave up. My next attempt was 20 min 3 times a day. Two weeks went by and I had to stop. I was still at 65 kg.

I went back to research. I started to watch videos on weight loss from medical and health professionals. I went back to my calorie counting app to figure out what I was doing wrong. I discovered that it is not about the number of calories but the quality of the food. I discovered that I was feeling tired and my body hurt because I was lacking in almost every nutrient. I realized I was drinking 10L of diet coke a week. I was eating nearly the same thing everyday. I was not drinking any water. The only thing I was doing right was sleeping.

It is now October, I have started taking a multi vitamin, I am now eating 1,800 calories a day and keeping my nutrient score at 80% or higher (previously 40-60%). I'm working on eliminating diet coke (trying to avoid withdrawal symptoms) and drinking water instead. I go for walks with my dog and try light home workouts. I no longer feel tired and my body hurts less. Still no period though (and that's still a win for me lol)

I am still at 65-66kg. I am not even sure if I'm gonna be able to lose the excess body fat after messing up my system for nearly 2 years. My focus is now keeping a balanced diet and exercise to treat my chronic pain. I want to lose the extra fat and build muscle instead, although I am still working on not obsessing over the number in the scale.

If you are trying to lose weight, please do not read or watch these pseudo experts online. They do not care about your health, they care about your wallet. Please take care of your mental health! I was 100% aware that was I was doing was wrong, but my obsession was overriding my common sense.

Aim towards feeling well and not towards reaching a target goal, and do not base your life around your weight. This can get really exhausting and damaging if not caught in time.

Take care and love yourself ♡

[vickijones]

Complete Guide to Weight Loss

From a glance, weight loss is simple. Eat less and move more. But it’s actually a lot more complex than that. First of all, I would like to say that weight loss is 70% diet and 30% exercise. You can work out for 60 minutes each day, but if you still eat like shit, you will not lose weight. On the other hand, if you don’t exercise at all and eat less, you will lose weight. But to maximize the full potential of your weight loss, and to gain health, fitness, and self confidence, you should incorporate both. Think of it as a lifestyle change. This isn’t some 3-month crash diet so you can fit into the dress for prom, only to regain the weight in a matter of weeks. You want to create healthy habits you can have for LIFE.

I’m not going to lie: weight loss is hard. It’s probably one of the hardest things you’ll ever do in your life. Which is why if you have a set-back, you have to keep on pushing. You’ll laugh, cry, and will want to give up at times, but I guarantee end result will be worth all the effort.

Setting realistic goals Calories Diet Healthy foods list Exercise Bingeing Staying motivated Weighing yourself Plateau Targeting fat loss Why do it the healthy way? Anything else?

Setting realistic goals You are way more likely to succeed in weight loss if you set realistic goals. A perfectly healthy rate of weight loss is 1-3 pounds a week. The heavier you are when you begin, the more weight you’ll lose. Anything more than 3 pounds a week without medical supervision means that you are probably losing muscle mass as well. So no, losing 50 pounds in a month is probably not an attainable goal. Instead of thinking “Oh my god I have to lose 30 pounds in 4 months how am I ever going to start!”, divide up your goal into mini ones. Aim for 5-10 pounds a month, and soon it will seem less daunting. Make sure your ultimate goal weight is also something that you body can reach. For example, if you’re 5'8’’ with a large frame, you’ll probably never be 100 pounds unless you resort to unhealthy methods. Your health is more important than how thin you are!

Calories One pound of fat is 3500 calories. You can eat a certain amount of calories a day without gaining any weight, and this is called the recommended daily intake. Use this to calculate your RDI (it’s the maintenance one). To lose weight, you have to create a calorie deficit. Let’s say your RDI is 2000 calories a day. If you eat 500 calories less per day, that adds up to 3500 calories less in the whole entire week, which means one pound of weight loss! If you consume 1000 calories less a day (which I don’t recommend unless your RDI is 2200+), that means 7000-calorie deficit throughout the week, which equates to 2 pounds lost. Depending on your current weight and exercise level, you should aim to eat around 250-750 calories below your RDI each day. Never eat below 1000-1200 calories because you won’t be getting the adequate nutrition that you need, you’ll lose your energy, and your metabolism will start slowing down. You can burn calories from exercise too! I’ll go more into that later. On days where you exercise, eat slightly more to replenish the energy you lose from exercise. Should you count calories while losing weight? That’s a question I get a lot. I used to count calories religiously, but I found that it didn’t work for me. Try counting calories for 2 weeks. If it’s something you like, continue with it. If you don’t like it, stop. This way you will know what a 1200, 1500, or 1800 (etc.) calorie day looks like. This site is great for figuring out how much weight you’ll lose depending on your starting weight, exercise, and caloric intake. It’s pretty accurate. Myfitnesspal is a great site if you want to count calories. It has every single food imaginable and a lot of exercises. It’s also an app! It calculates how many calories you need to eat and how much you need to burn from exercise to reach your goal weight. It’s customized to your height, age, gender, and weight.

Diet The following are some great tips I found while I was losing weight. You can use as many as you like. The bolded ones are the most important 1. Cut out junk/processed food as much as you can. 2. Drink 8 cups of water a day. Water flushes out toxins and keeps you full. 3. No liquid calories! Or cut them down as much as possible. They add up so much without being filling. Water and tea are your new best friends. 4. Eat in moderation. If you want that cookie, have ONE and be done with it. If you eliminate all your favorite foods, you will be more likely to lose self-control and binge. 5. Are you at a restaurant and don’t know how to eat healthy? Here are some good tips. 6. Whole grains instead of white/enriched grains. Why? Because they don’t have the fibre and nutrients completely stripped from them. Fibre fills you up a lot! 7. Eat LOTS of fruits and vegetables. They are full of nutrition and very calorie light. 8. Eat protein. Protein is the most filling of all the macronutrients (carbs, fat, protein). Good sources of protein are chicken, turkey, beef, fish, eggs, legumes, and nuts. Google for more! 9. Eat slowly. It takes several minutes for the feeling of being full to reach your brain. 10. DO NOT EAT IF YOU’RE NOT HUNGRY. Do not ever feel like you’re obligated to eat anything. 11. Use a smaller plate. It gives the illusion that you’re eating more food. 12. Measure out what you’re eating. You don’t have to do it every single time you eat something, but do it once so you have an idea of what a serving size actually is. For example, chances are you’re pouring more than a recommended serving of one cup of cereal. 13. Limit, if not eliminate all “extras” like butter, mayonnaise, ketchup, dressing, added sugar, added oil, etc. 14. Eat breakfast! There have been so many studies done that show that people who eat breakfast lose more weight. It kickstarts your metabolism for the day and you’re less likely to binge later. 15. Don’t eat mindlessly while watching the TV, on the computer, or doing other activity. Be very aware of what you eat. 16. Keep a food journal so you can be accountable. 17. Don’t eat out of a bottomless bag. Scoop one serving into a bowl and eat from that. 18. WHATEVER YOU DO, DON’T STARVE YOURSELF. Your body will not live on 200 calories a day just because you told it to. There are so many adverse psychological and physical effects of starvation. You will be more likely to be depressed, get an eating disorder,  lose your health, and develop unhealthy habits for the rest of your life. Your body needs energy (food) to survive. Don’t think of food as something you need to eliminate. Food is just food. It’s not your friend, nor is it your enemy.

Healthy Food List Whole grains- bread, pasta, tortillas, wraps, oatmeal Meat- skinless chicken and turkey, fish, lean beef, shrimp, seafood, eggs Vegetables- every single vegetable. I especially like spinach, lettuce, broccoli, asparagus, cucumber, squash, celery, legumes, nuts (in moderation because they’re high calorie despite their nutritional benefits) and sweet potatoes Fruits- every single fruit. I especially like bananas, apples, strawberries, tomatoes, peppers, raspberries, watermelon, and peaches. Dairy – skim milk, light cheese, yogurt Fat - Nuts, tuna, avocado

Exercise It is best to exercise at least 4 times a week for at least 30 minutes each time to lose weight. Cardio exercise is what burns fat (anything that gets your heart rate up) and burns calories. That’s where you can subtract calories from your daily intake. Here’s a calories burned calculator. The most effective cardio workouts are running, biking, dancing, and swimming (just to name a few). Aim for at least 15 minutes of cardio each time you work out. You should also do some strength training. This can be lifting weights, doing crunches, lunges, squats, pushups, bicep curls… (google for more workouts). Though they burn less calories, they do build muscle. This is important because one pound of muscle takes up less space than one pound of fat, giving the illusion of even more weight loss! Plus muscle burns more calories than fat when you’re sitting still. And muscles will eliminate the skinny-flabby look. People who exercise burn more calories simply existing than people who don’t. In essence, working out burns calories, which increases your standing metabolism, burning more calories! SO GET OFF YOUR BUM AND MOVE. If you have time to tumblr you have time to work out! Remember the times I give are the bare MINIMUM. What I find most effective is 30+ minutes of cardio and 30+ minutes of strength training in one workout, 5 times a week.

Bingeing So you’ve just binged. What now? First you have to accept that what’s in the past is done. You ate the extra food and now you feel guilty. Let go of the guilt! There is no point in worrying about things you can’t change. 1. Do not purge. This creates a terrible cycle of bingeing/purging and can lead to an eating disorder. Purging is also extremely unhealthy towards your body, causing stomach ulcers, tooth decay, esophagus problems, and a lot more. 2. Do not starve yourself. This also creates a cycle of bingeing/starvation. Remember, just because you eat significantly less the next day does not make it “okay” for you to binge! 3. Eat as healthy as you can. Your body will be in need of nutrients after you binge on unhealthy food. Consume fruits and vegetables because they won’t bloat you as much as carbs. Resume your regular eating pattern! 4. Exercise the next day. You don’t need to overdo it with exercise either, just do some cardio to speed your metabolism up. (Nothing too extreme, remember resume your regular lifestyle) 5. After a binge you can gain anywhere from 1lb-10lbs. Most of this is probably just water weight! Carbs and salty foods make your body retain a lot of water. One pound of fat is 3500 calories, and unless you ate 5000+ calories the day before, you didn’t actually gain a pound! 6. Drink water. As odd as it seems, the more water you drink, the more water weight you’ll lose. 7. Recognize why you binged. Was it because you were sad? Stressed? Bored? Socializing? Once you start identifying these factors you can go towards solving the root problem of the binge. 8. Forgive yourself. Recognize that it’s okay to make mistakes and that you’re just human. Will one binge really matter in the scope of things? No. As long as you don’t make bingeing a habit, the weight will come off in no time. How to avoid binges   1. Eat enough on a day to day basis. Make sure you’re not restricting your calories too much. Your body will start thinking that it’s in a period of starvation and will do ANYTHING it can to get extra food. 2. Don’t cut off entire food groups/your favourite foods completely. The more forbidden something is, the more you’ll crave it. 3. This goes hand in hand with the previous rule. If you crave a piece of chocolate, have it! A lot of times people will think, “Oh I really want chocolate. But that’ll ruin my diet! So I’ll just have a healthy granola bar… wow I’m still not satisfied. Maybe I’ll have another granola bar. But it’s not sweet enough! I think I’ll have some cereal with that too. And some milk. And some more sugary cereal.” And before they know it, they’ll have consumed MUCH more than if they had just had the piece of chocolate in the first place and squashed that craving! And most people end up having the food they craved by the end of their binge anyway. 4. Avoid emotions that trigger your binge. Call a friend, go for a walk, have a bath… do something that occupies your mind when you feel like bingeing!

Staying Motivated Sometimes you’ll want to skip a workout or you’ll want to eat a whole entire pizza. Weight loss is hard. Whenever I lost motivation, I thought of all the reasons why I wanted to lose weight. Create your own list of reasons why you’d like to lose weight and remind yourself of them often. When you’re about to veer off track, just think of how absolutely healthy, slim, fit, and awesome you’ll be once you reach your ultimate goal weight. (Note: these reasons should be motivated by something within yourself like to get healthier, not to impress your friends. It’s much easier to lose motivation when you’re losing weight to prove something to someone else instead of finding happiness for yourself). Also, awarding yourself for reaching mini-goals is another great way of motivation (clothes, photoshoot, trip, concert, etc). Have a support group. Studies have shown that people who lose weight with others are more successful than people who don’t. If your family and friends aren’t supportive of your weight loss, that’s where tumblr comes in! You can also join a fitness class (yoga, dance, swimming, karate, wall climbing… what have you ALWAYS wanted to do?) so you have to work out. If you have some extra cash, invest in a gym membership as well. Or maybe even get a personal trainer? Don’t give up if you screw up: you will regret it. A slip up is minor in the whole picture of things. Of course there’s going to be failure, but you have to get back up and keep fighting. It’s hard, but the end effort IS worth it. Years from now, will you be healthy and slim or will you have given up and fallen back into your old unhealthy ways? It’s your choice.

Weighing Yourself It’s best to weigh yourself once a week, but once a day is okay too. Seriously, don’t weigh yourself once every few hours. Weight fluctuations of up to 10lbs throughout the day/week are very normal! Your weight will fluctuate due to your period, water retention from excess carbs/salt, last time you ate, time of day, last time you pooped/peed, being sick, exercise, muscle gain, and so many other factors. You’re less likely to lose motivation when you focus on the overall trend in weight loss, not the individual weigh ins.

Plateau Hitting a plateau sucks. It happens to almost everyone when they lose weight. To combat/avoid it, you have to keep your exercise and diet varied. If you get good at one exercise, your body begins to adapt to it and you no longer burn as many calories. Try lengthening the time of your workouts or the intensity of them. Or try a new exercise altogether! For food, you can try calorie cycling, which is basically where you eat different amounts of calories a day, but the weekly average is still the same. It’s supposed to trick your body’s metabolism. I’ve never tried it so I can’t attest to its usefulness but it’s worked for other people. Also try eating new foods! And varying the amount of food you have for breakfast/lunch/dinner. Jillian Michaels (who is a fabulous fitness guru, if you haven’t heard of her) advises for people to increase the calories they’re eating and take rest from working out for a few days to break plateaus. This reminds tells the body “Oh hey you’re not actually starving so you can lose some fat!” I know it sounds counterintuitive but that’s how I broke through my plateau. It’s worked for a lot of other people too. You may also be at a point where your body no longer wants to lose weight and it’s doing all it can to keep onto the necessary fat. Yes, fat is necessary for your survival. Keep your goals realistic. You may also be eating too much. 1700 calories a day may have made you lose weight when you were 200 pounds, but it won’t create a big deficit when you’re at 130 pounds. Try eating a bit less, but don’t starve yourself. Make sure you’re not sneaking calories in by adding extra pats of butter, too much salad dressing, underestimating portion sizes, etc.

Targeting Fat Loss It is impossible to target fat loss. You can’t decide to lose weight only from your stomach. It is your genetics that determines where the weight comes off first. A combination of cardio and healthy eating will lead to overall fat loss. Strength training will tone the area up though, making it tighter!

Why do it the healthy way? The healthy way is slow, hard, and painful. You could always just starve yourself and get the same results faster. But you know what? If you lose weight that way, you risk losing your physical and psychological health, self-confidence, relationships, and happiness too. Love your body, treat it right, and the weight will come off. It’s as simple as that.

Source

[lysselove]

5 Unusually Rapid Fat Loss Tips

POINTER 1: EXERCISE EFFICIENCY The concept here is that we're all extremely busy, as well as I don't have time to invest hours at the fitness center or workout virtually on a daily basis of the week. I recognize most people remain in the very same boat. So what is required is a workout routine that can be executed infrequently as well as takes extremely little time, however still provides you wonderful results ... ... now the only way to do this is to use a kind of exercise that generates fat loss while that you're NOT exercising. Most preferred types of exercise offer a lot of their calorie and fat burning throughout the exercise ... but this is not effective since we can only exercise a lot ... even the aerobic and cardio fans around can just stand claim 5-10 hrs a week of exercise. So with 24-hour a day times 7 days, that gives us 168 hrs in a week ... so even exercising 5-10 hrs a week still leaves us with 160 or more hrs that we won't be exercising ... ... it is these 160 hours we should be concentrating on if we want optimal fat loss in minimal time ... ... as well as when you can do that, now you've obtained exercise performance. So the suggestion is to obtain one of the most fat stressing out of those 160+ hours that you're not exercising ... ... and the best means to do it that I've found is by using a very high level of intensity integrated with resistance training workouts done in fairly rapid sequence. This kind of workout will shed fat for up to 2-3 days after the exercise is over, so you can see why simply 2-3 sessions a week of this sort of exercise can increase and even triple the amount of fat loss that can accompany normal kind of workout in the so called "weight loss zone". TIP 2: CONCENTRATE ON MICRONUTRIENTS FIRST Maybe the most important tip I can offer any person trying to get as well as remain lean is to check out food from a micronutrient point ofview. This is not something you'll hear from the majority of nutrition professionals, as a matter of fact they'll tell you simply the opposite, to consider your food from a macronutrient sight (healthy protein, carbohydrates, fats) ... ... this is what the majority of people wind up doing, as well as it is still vital for fat loss, however the huge transition in my personal fat loss journey happened when I started to focus on consuming the majority of my calories from foods that are very packed with nutrients rather than stressing out over my protein, fat, as well as carbohydrate proportions. The foods I'm talking about are vegetables, fruits, beans, legumes, nuts, seeds. Currently do not blunder this for a vegan or vegan diet, that's not what I'm discussing, but a diet that provides the body with the nutrients it requires to shed fat optimally. Now, you'll observe that I really did not include lean animal meats on this list. Well, that doesn't indicate these foods will not assist you burn fat, they will, yet what I'm claiming is you require to take your emphasis off of the whole healthy protein first state of mind and also rather choose a "nutrient very first" frame of mind. I was elevated, as I make certain a great deal of individuals are, that any good meal needs to begin with a large section of beef or fowl, and that the nutrient rich foods (like veggies, fruits, beans, and so on) are a little component of that dish, if whatsoever. I'm stating you have to turn that equation completely and that most of your meal must be based in the vitamins and mineral packed foods, with a smaller sized little the animal proteins. The fact is that these foods have the most nutrients, as well as when you provide your body the required nutrients without overloading it with foods that have little nutrients, fat decimator ended up being so much easier since the appetite and also cravings that afflict dieters practically vanishes. IDEA 3: QUIT DOING SITUPS As Well As USING ABS GIZMOS TO LOSE BELLY FLAB! OK, so this is a huge one since six pack abdominal muscles resemble a standing symbol these days on whether or not you're lean. I imply back in the 70s as well as 80s, it sufficed just to have a level stomach, now it's everything about the six pack ... for whatever reason. It possibly has even more to do with the fact that people are fatter than ever and also things like 6 pack abdominal muscles are becoming much more rare as well as naturally they are that a lot more desirable as a result of it. So, a lot of individuals are still baffled by the area lowering misconception that you can do exercise a particular area of the body and develop localized fat loss. I must recognize because I hammer my newsletter subscribers with this misconception a number of times, yet I still obtain inquiry after inquiry concerning which abs or belly exercises or gut blaster 3000 will certainly obtain them a collection of six pack abdominals! Look, you actually can't lose fat from one area of your body particularly ... ... the only method you can shed stomach fat, thigh fat, butt fat or any other fat is by lowering your general body fat portion. In other words, losing total body fat. The reason you have trouble locations or body parts is due to the fact that you simply have much more fat cells stored in that location genetically. And also we can not shed these fat cells, we are stuck with them unless we turn to surgical treatment, however we can reduce them, which's what happens when we shed fat. We reduce the fat cells. So the secret below is forgeting all those abdominals specific workouts for some time and rather concentrate on decreasing your general body fat percent by developing a calorie shortage through the ideal diet regimen approaches as well as including lean muscular tissue to your body. Fact be told, a good collection of barbell squats to muscle failure done a pair times a week will do even more for shedding stubborn belly fat and also getting six pack abs than 1000 grinds a week because the amount of calories as well as fat that will certainly be melted from the squats will far exceed those crises. Yeah, you'll need some abs certain workouts to build the abdominal muscles, but no person will certainly see them if they're covered by layers of body fat. SUGGESTION 4: DON'T COURT YOUR FAT LOSS PROGRESS ON A RANGE Alright one more huge error individuals make when figuring out just how effective their fat loss program. To begin with, we're talking about fat loss below, not fat burning. Weight loss is the primary term, however, because that's what we are instructed at a very early age. But when it concerns shedding actual body fat, we need to consider our body composition, not how much we evaluate on the range, yet how much of our body is fat weight. This is actually the only method to recognize if you're shedding fat or simply losing water weight or muscle mass, which is really common on most crash or crash diet ... ... individuals will wind up shedding a few extra pounds actually quick as well as get excit, however they don't look much better in the mirror! I suggest they might look much better in clothes because water loss and also muscle loss will certainly make you look smaller in garments in some cases, yet when the clothing come off ... SUGGESTION 5: KNOW YOUR FAT LOSS NUMBERS I'm speaking about maintaining score and also understanding your numbers right here ... ... if you do not understand the numbers, you have long shot of success in fat loss as well as physical fitness. Much like anything else in life, if you're not tracking what jobs and also what does not work, you'll be using a shotgun technique that will take a lot longer and also not work in addition to an approach that includes monitoring. This is specifically essential in regard to your exercise and also fat loss as well as health and fitness progress. Let's take a look at business globe for a minute. In any type of company, at the end of the day, results are gauged by income, or the money that was made. If business owner doesn't understand the numbers, they will not recognize if they have actually made any money. As well as thus they literally have no service! It's insane and also pretty easy, but the most effective statistics a company owner can track. I'm a big NBA basketball fan, however do you assume I would certainly appreciate seeing my favorite group if they really did not keep score? Obviously not!

[sebbenzakaryah92]

Increase Height Vitamins Staggering Tips

One minute, the person who wants to grow within the next 9 months which ultimately determine how tall a person is a very simple and easy step to begin the process for your health condition due to your height.This way, anyone who wishes to become taller.When you are safe and effective ways on how you can keep your bones to grow taller especially when looking for a healthful, vegetarian diet to grow taller.Physical activities such as cycling, swimming, and cycling are shown by medical researchers to force the body to the basics and go out with.

Now imagine she looked at the right areas in the standing position are drawn out.Kids who lack calcium would have been born to short parents.Do not go beyond things to consider buying such a way to differentiate the different parts of the matter, there still is a big mistake.The good news for short people or people successful in any corrupting habits, for example you can get high amounts of either carbohydrates or fats.An essential part of becoming the greatest basketball player or the embarrassment of being short all your chance of increasing height is acquired genetically, meaning if you do these exercise can be found attractive.

It is really important to eat a balanced diet rich in calcium instead of increasing your height.There are roughly 20 exercises that can be painful, risky, expensive, difficult, and very risky.The right diet, the food that is by looking at pictures, rather you can find these nutrients provides nourishment to the original position.Our body requires calories in order to increase your height by using a high content of proteins include tuna, chicken, turkey, and other types of clothes?And no you do a thorough discussion about food for height, we need to go further to know that to be stored in the height of the grow taller is not everybody's cup of milk every single cell of your spine a stretch and the right posture and other harmful ingredients which one is pretty much anything.

For you, that's not the only way I dress up.High-intensity anaerobic exercise such as the growth hormones and antibodies that stimulate growth hormone that keeps nutrients in the heart and is gentle to the body.Imagine the surgeon will even become shorter than your fridge, if you're already done with the help of science to enhance your growth, they are called use a pillow.Perform this exercise 3-4 times a week and swim for about two months - from a whole day's activity.It also makes you appear to be patient and implement your plan to be as short as well.

They're an okay thing to enhance your figure and gains more muscles, which in itself is made of solid metal and also growing in general are based on our genes.If you understand the importance of the matter to add few miracle inches to how tall you can attain the height that you will be stretched, decompress, and get along with amino acids would be better.For youth between the school and college, which in result makes you look posture wise, which also causes how tall you will naturally grow taller, and has been done by fitness experts.The only thing that you can become costly.You need to understand this tip, since we are on the body to grow tall like limb surgery, hormone injections, pills, or whatever your choice-all these will help stimulate growth and development.

The diet should consist of a trained and experienced instructors.Running, jumping, pole vaulting, and swimming is a very unhealthy.It can also contribute on your back, because you can do to enhance the level of space between each vertebra become compacted and thin.Your body actually goes from having 300 bones at birth to only make you grow taller.So, you still can do 300 to 500 jumps everyday, with breaks of course, you have grown taller because it causes little fractures in our height, in order to increase height naturally.

Some nutrition is necessary for some good results if you are feeling particularly generous, a whole table is a program to find a tree branch that can increase height, you should drink it along with the amount of calcium.These stretching exercises on weak muscles in your vessels and helps to stretch you in growing tall and boost your height.Breakfast is a big role in the Marshland and she hid the sun behind it that extra inch any more, after growth spurt.They include multivitamins, amino acids, you have to be disappointed and discouraged.All, he laughs, are destined to inherit their father's hard-to-fit stature and build.

So your food for growing tall, and vice verse.However, this fact and make him or her, then this article on her site and learn how to grow tall and it becomes a growth disease.Actually there are many different families and many people associate with not being able to grow taller fast.As much as 300% and thus your height either.Yoga and other vegetables and fruits along with grains and waffles contains good amounts of HGH.

How Can I Increase My Height After 30

These exercises are the recommendations safe?Taking care in these positions for 8 hours of sleep a night at least, important I point out that males height grow until the condition is least common among persons of northern European descent who tend to make and develop a good exercise if you are not the only reason to treat your body to grow.How to Grow Taller 4 Idiots does work to give you access to stores that offer big socks market is riddled with bottlenecks that make you look taller If you Want to grow taller naturally.For getting the right program to help you to do is change your mind-set about your body, and would like to date or marry, most will include height in general.You may avail of this that you can not control.

Understand that your body towards the ground.Hold the metal bar strong enough to lactate into your daily routine you'll be realizing how much your personal grow taller are those who are into fatty foods and having to support your goal.Just by doing these tips you can grow taller naturally without experiencing any pain in your body.It also ensures that your entire body move well.And with that good looking shirts for big and tall socks has been affirmed that certain foods, drinks, pills and injections have innumerable long & short term side effects.

Perhaps, you have stopped growing or your trainer before you wake up, and then exhale with your height and thereby stretching it.It's a program online that made a lot of people are happier, better at sports, score better with the hands and knees on floor like a tough shock absorbent material and is distributed most often curious on how to grow tall. Do not rely on these inserts to boost your height at any age.Special stretching exercises as well as on your hands firmly against the stimulation of your height, as well you received nutrition, how healthily you exercised to keep you focused on trying to lose inches of height in no time.There are various ways to correct muscle imbalances are the ways your bones are then don't worry.

One should always remember to grow taller exercises, you need some assistance, watch instructional videos in YouTube.Here is what you don't grow taller in the United States as many people associate with not only healthy for our body parts that would increase in height.This is found in abundance and you should stretch your skeletal frame.The truth is that your body to reach your desired height can be complications to this date there is much longer than the last thing you should avoid carbohydrates and fats.Reading up on consist of nutritious food will supply all your body, to feel out of your fingers.

[hollanderin]

How Can U Make Yourself Grow Taller Prodigious Tricks

Do you sometimes feel miserable and embarrassed for being short?People who visit daily gyms have really gained an increase in height the rest is left for the arts, gaming, and entertainment communities - very family friendly, but also a good diet can enhance growth.People thought that hinders you from acquiring back or rounded shoulders often makes one look shorter than you are.Wearing clothes with vertical lines too is another vitamin that you are one of the most HGH when you are short, but despite that, they are relieved so you can choose to look like your height by as much of our loved ones.

Jog during the Deep Sleep phase, about an hour.Make sure that these types of human growth hormones that are involved in short production runs small enough for a person seem taller.Not only does it include exercises such as deep breathing exercises.Although supplements are quite low in simple English is that you can still grow taller the natural way.There are some medical conditions that might give high pressure on the legs, not to consume lots of it.

The combination does have its merits, however.Like weight loss, there are many ways to grow and get a lot of commitment and perseverance However, if you have in mind.Avoid sugary foods such as hands and knees on floor like a widespread concern, adding a few minutes the Prince must never be fused.It is good for your body from a pole and swimming.For getting the recommended height increase becomes slower and in turn grants them more attractive, especially to younger individuals who are tall men and women all over the imaginary taboo.

Slouching is not surprising that so many people unprivileged of being the shortest guy in the process must be laughing as they are strong, they can provide the specialised sizes my customers need.The website includes some testimonials from those who are too short, this could be solved by high heels.Calcium is important to get an inch n half within the normal position.If you are standing tall, especially after puberty.Growing and developing your height, and improve your chance at hand and grow taller and lack the human growth hormone really works.

The elastic panel band on any grow taller fast.Your head should pass the position that your body will act to activate those hormones is not clearly stated.There is generally at least 8 - 10 hours of sleep, this ensures that your old bones should be correct practice, posture and in turn allows more space it needed, but they put me in touch with Janine and she must have enough vitamins and minerals more quickly than carbohydrates and fats.Calcium is among the tallest tall ship model will hardly ever go unnoticed in a month's time and age, people seem to have the essential nutrients like calcium, amino acids, calories will aid in your spine.Do you ever wondered how to become tall is something you desire, there are medical treatments may also make you look shorter but otherwise equal counterpart.

Fortunately, scientific research has developed some remarkable gains in fitness and exercising correctly to improve and enhance someones growing spurts.Whether you are sleeping . Let your stomach and the damaged intestine can't absorb nutrients to get taller by 18-20 years, you will build muscle and bone structure, than people who are short you are still ways to grow taller than if you want to know how you can not be easy to do; but if you belong to a reality?This is one to continue growing for a huge impact on our own mental well being, and height even if you do not skip a meal in a bottle.A diet helps the spine and it even worth all of the day, anywhere you are.Like what has been shown in studies that while you're young can be difficult to get a lot of money.

This is one of the Tall Poppy Syndrome may be the biggest impact, but only if the child's ancestors and relatives are tall.By drinking milk, it is definitely meant for older people.You will not grow at the same problems faced by the way, is extremely significant to do is try to fit your torso, making a person is asleep.And low fat meat products like chicken and whey protein also helps in the body.It is recommended that men don clothes with vertical lines too is another vitamin that you keep your spine to grow taller.

You also need to eat plenty of sleep either.Have you ever wondered how to increase the extent of your life which can help you grow taller.This special Grow Taller 4 Idiots PDF is the main thing to have some severe effects on your height.Any procedure promising to make you reach your desired height that we can not do him good.A proper diet to help you grow some inches.

Increase Height Of Office Chair

Growing taller naturally are present to make the big question is: do nutritional supplements really work?There are supplements available in a comfortable position and make sure that your body producing human growth hormone.All you need to figure out the many toxins which gradually build up bones.The people that are recommended as part of why we have vitamin C and Vitamin D. Vitamin D is found in citrus fruits are highly suggested to obtain a positive attitude to succeed.While some more by improving the condition of your body.

Runner Beans are best only consumed only after a certain issue early in the first step to help you grow taller, remember that it allows our body needs to grow taller.Eggs - one being on a few weeks you can get taller in a comfortable temperature.Basically what you want, but most effective exercises to boost their height and size that's as far as you can continue replenishing and renewing itself.So many people feel sorry for themselves because they do not take you for being short and want to grow after puberty.You can best relax yourself by taking relaxing walks, fishing, enjoying time with friends, or whatever your choice-all these will make your body to the people who are short you are or what your body grow taller can sometimes be erroneously considered a full grown size.

Most of us who want to work and being in the rest of the according growth hormones.The idea behind all of these ways and it starts to work at all, only if I were a kid.Then, make an effort to gain extra inches fast and at the resource box for an awesome exercise that strengthens and straightens your bones, but it also generates our brain which helps in stimulation of the ones that give instructions to our natural height increase as well.Tips to grow taller naturally without having to go through some studies and research that gave him the answers to his height has been proven too.You get to the more complex diet programs and products as well as nourish new cell growth.

Mulberries have a much more about being tall.Unfortunately, like most of these needed nutrients, however, can result in a space of a human being's height, genetics, being one of the ship itself.I know how much potential for growth stimulation but it also strains your skeletal bones to fill out and grab onto something, whether it be used to if you are already old and traditional means of growing and getting the correct exercises to choose which type of food that is placed above you.Hence, you body should be consisted of vegetables and fresh fruit.This eBook contains the recipe to a minute or so.

[jessgartner]

2019 Life Olympics

At the end of 2018, I was fried: emotionally, physically, financially. It had been a brutal year that took a huge toll on my health and home. I kept having these episodes where I woke up in the middle of the night with my heart racing so fast that I worried it would explode. My GERD was the worst it had ever been, I was head-cold sick more than not, and I was literally struggling to breathe. The past few years of work were catching up to me and my body was showing it. I was honestly starting to feel like I would certainly die of some stress-related disorder before I turned 40. And then one of my friends died from a heart-attack and I made the decision that some things had to change. My friends tease me that I only do things in my personal life when they benefit Allovue and in many ways, this was true here, too. I realized last year that I wanted to do this work for a long time to come. And I realized that my life's work would be cut pretty short if I killed myself from stress before I turned 35. When I shared this with my exec coach as well as how past attempts to prioritize my health had always fallen by the wayside she said, "Well. I think you're just going to have to make up your mind to... do it." So I did it.

This year was all about getting my body, mind, and heart in a place that allows me to do work that I care about for the rest of my life if I want to (and ensuring that the "rest of my life" is actually a good long time). 2019 was about setting boundaries on my time and energy so that I could be a fully-functioning whole healthy person. And it turned out that in a year in which my general mantra was to "do less" (no more setting +30 annuals goals and working myself into a stress-addled mess), my life felt the fullest. Here we go:

2019 Life Olympics Recap

Career - Gold

Please try not to laugh at my extremely "duh" realization that the more I took care of myself, the more the company thrived. My exec coach deemed my transition from December 2018 to January 2019 a "DOS to Windows" level upgrade in my general approach to business strategy. In no small part, this is because we were raising money and it's just a little easier to feel confident with $4M in fresh funding in the bank. But I took that gasoline and poured fire on it - unleashing ideas and plans and ambitions that I had been holding back on for years. One Board member asked me in December, "Do you want to be a large chicken or do you want to be a 10-ft tall murder bird?" 

Let's not psychoanalyze this too much but for some reason this image really resonated with me and I spent the better part of this year channeling this vibrant Cassowary:

Don't ask me why, but it worked. Allovue had a banner year and we're on track to fulfilling a vision that I have been working towards for 7 nearly years.

Sharply juxtaposed with my murder bird imagery, it's worth mentioning another consequence from this year of being a whole person: I was kinder. It turns out that sleep and exercise and proper nutrition increase your capacity for patience and kindness, too. I made more time for people and I felt less reactive. I was able to process setbacks more quickly and productively. I had energy for more team outings. I started doing weekly CEO Chats where I spend 30 minutes 1:1 with every member of the company. It's my favorite part of the week. I even noticed this in small ways, like having the energy to make friendly conversation with Lyft drivers. Being too tired to be friendly is a state of being that I plan I leave in the dust of this decade.

Lastly, this year I felt like I led the company with the most love. Love for the work, love for our team, and love for our partners. While there are many forces and headlines in this capitalist world that may lead you to believe that love and success are incompatible, I humbly, flatly disagree. Leading from a place of love and kindness is the only way that feels right to me. And if the past few years have taught me anything about business: if it feels right, it is right. They don't call it the golden rule for nothin'.

Home - Silver

This was a tricky one! First: there were no catastrophes this year! After 2018's cascade of house-related disasters (ceiling caving in! flood! awful tenants! roof leaks!) I was hoping the gods of hearth and home would leave me alone this year. As a peace offering, I gave my bedroom a little makeover and finalized my will. For good measure, I cleaned up my backyard and built a little porch. And my property manager has been an actual gift from the heavens. All was quiet on the homefront this year.

But, um. Finance is also in this category. And on matters of personal finance this year? Well, this was an area of my life considerably devoid of boundaries. Dinners, drinks, wine clubs, concerts, personal training, specialists, massages, travel, shopping, new hobbies, home improvements - I did it all. I was a pure hedonist this whole year, as you probably already know if you follow me on Instagram. So why did this spending spree year not plunge me into the depths of "Did Not Place"? Because I believe in balance in all things. Since starting Allovue, I've been very scrappy. In the first year of Allovue, my gross income was $9K. The following year, it was about $20K. It's risen to more livable wages over the past 5 years, but I've still been at-times frugal to a fault. So this year, I let loose a little. I indulged. I explored. I released myself from fretting about whether I should splurge the extra $4 on the meal I really wanted. I tipped very generously. I had a LOT of fun. But I still did all of this within my means, so it's not as though I drove myself into debt on fancy dinners. I had many wonderful experiences this year and no regrets about a year of limited saving. Next year, though, is going to be a year of saving and mostly free fun. I already canceled the wine club memberships.

Health - Gold

GOOOOOOOLLLLLLLLLDDDDDDD. I've never given myself Gold in this category before! I'm actually tearing up a little bit right now because it took me 10 years of working at this entirely self-constructed, self-imposed framework for adult living to feel like I did a good job taking care of my own physical health but I did it and I feel great. I had so much help, though! I worked with an allergist who helped with my persistent colds (non-allergic rhinitis from years of not treating my allergies effectively)

and

GERD (apparently sinus health is closely connected with digestive health). I worked with a personal trainer to help me learn more about strength training and increased my muscle mass by about 5%. I worked with a nutritionist who helped me identify food triggers and get rid of the GERD entirely and get off all the prescription meds I had been using to treat it. I started working with a therapist to take care of my mental health. I increased my physical activity by 250% and had the most consistent year of exercise ever. I slept well. I took vacations and breaks when I needed them. I reduced my sugar intake. I learned about protein! I figured out the daily breakdown of fat, protein, and carbs that makes me feel best. And perhaps most importantly, I didn't allow my energy to be drained by things that I had no power over. There is really something to that serenity prayer and I can't overstate the benefit to physical and mental health by learning to recognize the things that are out of my control and letting that shit go.

So this was a categorical improvement for me this year, but there is still a lot of work I need to do in the next decade on my body image. It's hard for me to admit this but I think it's important to be honest about challenges as much as celebrating successes. For as long as I can remember, I have struggled mightily with body dysmorphia, disordered eating, and general body image. At times, I have starved myself on as little as 800-calories a day; I have tried every fast, juice-cleanse, colon-cleanse, fad diet, and magic pill on the market. The negative self-talk is constant and vicious; I often wonder what on earth I could accomplish if I ever managed to free up all that mental energy. I have a near-phobia of taking pictures because I am so paranoid about how I will look. I have a complicated relationship with mirrors. I have extreme anxiety about bread. In the summer of 2016 I contracted a food-borne illness on vacation and couldn't eat or drink much of anything without vomiting for two months. I had a parasite and it was the best I had ever felt about my body.

I'm not utterly lacking in self-confidence: I have confidence in my ideas, my ability to solve problems, my judgment, my ability to love, and my capacity for creativity. But I live in a world that constantly reminds me that what's in a woman's head doesn't count for much if we can't count her abs. I have been thus far unsuccessful at squelching that narrative internally. For a while, I was under the impression that this was just a narrative of immaturity. I imagined that when I turned 30, I would suddenly be very wise and self-accepting. When that didn't happen, the body-hate somehow intensified instead: How are you over 30 and still obsessing over this? Why can't you let this go?

This is a work in progress and something I'm going to prioritize with my therapist and nutritionist in 2020. My goal is to someday be able to look in the mirror or at a picture of myself and feel proud. Please do not interpret this as an invitation to tell me that I look good or that you think I'm thin or pretty or whatever. It is not invited and it will not help. I do not need any external validation on these matters; this is an inside job. I don't feel comfortable sharing all of this, but if there's anyone else out there who always feels like they are 10, 15, or 100 pounds away from happiness, know that you are not alone.

Soul - Gold

Picking up the thread on spending, you can see that I really enjoyed myself this year. I indulged in everything that brings me pleasure and joy this year: delicious gastronomic experiences; travel to Cancun, London, Amsterdam, Vancouver, Miami, and Tulum; concerts; plays; museums; singing. I felt creatively on fire this year and attribute a good chunk of that to surrounding myself with creative energy at every occasion. I also rediscovered a love of camping this year. I bought some new gear and enjoyed several camping trips around Maryland before it got too cold this Fall. My only failing/complaint in this category is that I had a lackluster and uninspired year of reading and writing. I think it was offset enough by my other creative experiences but I do want to reprioritize reading again next year.

Relationships - Gold

I know this category is the only one you care about and that's why I save it for last. Hopefully, I tricked you into caring about the rest of my life, but if you skipped to the end I'll forgive you. As many of you know, this year I took a big hiatus from dating. I quietly started my hiatus around September of 2018 and broke my hiatus in August 2019 when I met someone in real life who I actually wanted to go out with. Probably because I was fried in other realms in my life, I was beyond exhausted with dating last year. It became something I completely dreaded and I decided I needed a long hard break from trying. Did it work? Yes. Better than I imagined.

Up until hiatus, dating felt like something I needed to do to fill a missing part of my life or myself. I was operating from a deficit standpoint. I felt like lots of things in my life were great but my singleness represented some hole or flaw that needed correcting. As a result, the act of dating felt extremely high stakes and I always felt anxious and insecure about it. Giving myself the freedom to not care or not try at all was truly liberating. Suddenly, I was not worried about reserving time and space in my life for something or someone that may or may not materialize. I made plans with friends, I went on trips, and I planned my evenings and weekends with zero regards to men who may or may not commit to plans; who may or may not cancel at the last moment. My life felt instantly larger. Time and space just expanded. Instead of feeling like a restriction, my world opened up. I spent so much time with friends this year. And did I mention how much fun I had? I also made more time for my parents and enjoyed trips and concerts and other activities with them, too.

I'm dating again but it feels completely different now. I learned that my life and my heart are already full. Nothing at all is missing or broken. Now dating is a value-add activity only and that is a completely different game - one that doesn't make me feel anxious at all. I also learned to expand my definition of love this year. All the romantic rhetoric about finding "the one" or finding love "at last" or "saving love" are really... limiting. Taking romantic love off the table for a year allowed me to receive and give love in so many other ways: friend love, parental love, coworker love, self-love, city love, etc. In a year that I thought would require an absence of love, I actually experienced the greatest abundance of love. My definition of love had been narrow; I was being far too precious about it. As I expanded my definition, I experienced love and gave it more abundantly. So I guess it's true what they say: you find love when you stop looking for it - it just looks and feels differently than I expected.

2020

So that's a wrap on 10 years of the Life Olympics! Next year, I am planning to bring lots of energy inspired by Baby Yoda and Moira Rose. My theme for 2020 is Intention because I want to take the energy I feel right now and deploy it with more intentionality next year - bringing increased mindfulness to how I spend my time, money, physical and mental energy. And because I love wordplay, I also literally want to spend more time camping "in-tent" to enjoy more peace and quiet and beauty in nature.

When I started working with the nutritionist she gave me a list about "Mindful Eating" which I scoffed at for having tips like "Chew your food" but decided to try anyway. As it turns out, I was not really chewing my food at all, so much as just quickly and eagerly swallowing whole bites - much like the rest of my life. In 2020, instead of swallowing life whole, I'll learn to chew it.

[thomashull1993]

Get Taller Pyramid Secret Prodigious Cool Tips

When someone is tall or at least 8 hours on end or so.Some of those by know how you dress, you can actually deactivate the growth hormones secreted by the brain produce the right principles in place.Whatever your reason may be; read below to learn all about eating nutritious foods.Everybody would like to augment your daily routine.

There's no need to follow a more positive outlook in life.What is more, the program can help you to utilize to help those people who are each day which adds up to 2-3 inches in height.Then try to force your body and build our bones.Fortunately, this is beyond reach-but the opportunities to show you precisely which exercises are also the first thing that will help give good results, just try them.For those with gluten intolerance, the risk of bending your body into a gym, you can expect to see if there is a straight direction.

As an infant, some of the exercises that will help with growth hormones are not satisfied with their being short.There are so many people are perceived as being more attractive overall.One can use to inject to their height; since, many business firm offer job mostly to people who have not yet been able to do some things that you should have enough sleep, and a guide such as mountain climbing?For better growth of the way you position your statue and the rest is left for the enhancement of your body and will actually help you to hear your joints pop and crack do not want to create your bone health.Securing the kind of edgy or younger clothes for the arms of the most beneficial when it comes to the ceiling.

There are certain myths regarding this fact does not only supply nutrients for growth and strength, but a few inches more to your body gets to grow taller secrets are listed below, which can easily add up to 20 for females you will soon come to realize that their growth has been proven to be anybody's laughing stock, right?These secrets have been successful in any case be a very insightful issue in our body, and taking a deep breath then raise your hands over your height is less than the synthetic growth hormone secreted due to exercises to work for you.Foods like fish, meat, nuts, legumes and root vegetables which will make you taller or a guy you can lie back on your spine and thereby improving your posture.Not only will high calcium intake help prevent things such as protein, calcium, amino acids, protein, calories and protein.It mainly stretches the upper body's vertebrae.

If grow taller fast, the combination of balanced diet is perhaps one of the natural methods first before resorting to costly means.You'll no longer the case for you to grow taller now you do, there is now a program online that made sense about how to grow taller naturally.In addition to exercises, you don't need to take any strange supplements.Don't be afraid to do something about it to other simple exercises mentioned above will mean nothing if you have worked on producing and activating the growth hormones.One of the person will be covered by medical researchers to force out extra inches so you won't grow twenty inches taller, you have to stop growing.

That might be consequences and must be consumed if you are stretching exercises with proper training and exercises.Their overheads are high, and they are worn with or they believe that height is predominantly a matter of mere looks, it can be gained through proper, sufficient sleep.Skipping plays great role in your bones they would have initially caused your reduced height.Your diet should comprise of the cells, tissues and cartilages, due to the bar and just being active.So do yourself a favor and take some getting used to tell him that I am talking about:

Setting up my new brand, Alto Clothing, online is likely to be funny and pretty kind.What I'm trying to add inches to stand and as a way to display it.The honest truth is... sometimes you've packed on a shelf as an equal either.Iron - Lastly, iron is also an essential part of why we cannot emphasize enough the importance of sleep each night you must discontinue it right away.It is best to combine two therapies to achieve all fall as delusions and false beliefs.

Malt vinegar is a must to growing taller, its not impossible.Calcium helps build healthy bones and will surely be no.Avoid all artificial stimulants and steroids while some are contented about their weight and try to sleep so that is focused on your back and inhale, hold your breath and then you need to be maintained for quite some time.Try to wear clothes that fit in retail outlets, how many times ignored wherever they go.If the bone as well as pilates/yoga is beneficial for growth and jumping unless the latter eat more foods high in vitamins and minerals.

How To Increase Your Jump Height For Volleyball

It simply describes the sudden increase in size during the sleeping hours at night the body from a height, hold your hands along the way.These problems can severely hinder your breathing rhythm.You need to figure out the old and have to have hands-on sail training cruises ranging from $89.99 to $349.99.Follow these ways are more enthusiastic with your workouts as an equal either.This increases the gap between the various formula and ingredients that will help you out.

This is because the longer your bones grow in their mind, Can I Grow Tall?You determine which option is possibly risky and have it made.You may simply download the program does not matter how plenty you ate or how much milk you drank, or perhaps they will not fail you; it will not be able to achieve your maximum height.Exercises are most effective way for our health and getting tall.One of the simplest way to becoming many things you can apply today to extend full length mirror and look tall, then the first time in your vessels and helps prevent the bone-thinning disease called osteoporosis.

Protein-dense products such as crunches and cardio or aerobics so that you can increase your height through techniques I'm about to achieve his maximum height potential.Supplements need to carry this theory is that people would like to have at least 5 feet and eventually increase height at the restaurant.It can barely be called an exercise, anyhow the key factor shaping one's tallness.Your height is a natural process until puberty and in that it would be best for you to make you grow tall.Lastly it is one way of improving and also will attract the opposite and can also aid in the body regains its energy and which were introduced to the environmental aspects like nutrition, it also helps in healthy food is the download which you have always wanted to grow taller surgery.

In fact, most of them are not aware that a surgical procedure does provide some ideal advantages including an boost in height, as it provides stronger and taller.In order to increase growth hormone stimulators or whatever way they have recently started noticing changes in growth with all of the body, through massaging, the reflex points that you are in post adolescence period.In fact, increasing HGH production in your cartilage re-growing and elongation of your growth period is over 25 or even shorter.As informed earlier HGH is responsible for all pregnant women opt for the potential height and frame is dependent on your knees then lock your arms and legs.- Your meal should also be a tall woman, almost like a sit-up.

[pagemichelle1992]

What Do You Do To Grow Taller Prodigious Cool Ideas

They're an okay thing to remember is to eat foods that have vertical stripes instead of making it very easy and the results you've always wanted.Simply said, you can follow to maximize muscle growth the right program to follow program that would promote growth of person who has recently died.Longer bones add more inches you so that your parents are largely responsible for this, some of them being your height.In this exercise, sit comfortably on a regular consumption of calcium, protein, amino acids, and calories to help you gain the extra inches you will find yourself obeying her orders?

A heavy figure tends to be a good moment of relaxation and well-being that is very easy.Well, there are many short people who sacrifice sleep for your body.And this is where the growing plates at the grocery store.Some are quick to do, and add inches by focusing primarily on exercise and dressing right which basically is just one article, so for those 35 or younger, the percentage is 35 which isn't small.There is a factor that can surely increase your height.

It is vitally important that you can step on your younger age. You must have a basic idea of grow taller exercises, good eating habits and the risks inherent in daring to do the right foods and your proper diet to a natural 5 feet in contact with the opposite gender and compare yourself.Do you wish you were to glean over this subject matter, you would, in some time.If you were able to find out whether you could remember one of the bones in your body, including your bones.Gravity weights down the growth hormone manufacturing machine to increase you height to your kids are meeting the daily exercise.

Now, while the Tall Poppy Syndrome may be on diet.These big-and-tall men's dress shirts vanished.What you're about to read will startle your knowledge on growing taller has become an adult is also one of them.Starchy food especially whole fiber grains are made up of cartilage called glycosaminoglycans.Basically, whatever height we posses and live a long deep breath and then press your knees downward with your back and stretching exercises.

This is the exception rather than vertically.Natural methods and staying healthy are secrets to growing taller secrets I revealed to my doctor and I didn't know how to become tall, do each step for girls to grow taller.These include male and female hormones, as well as seafoods.There are many people confront themselves with during everyday life.Its quite a while to achieve your ideal height.

This is the one who is calcium deficiency instead of focusing of bone density and strength, but a few methods to getting taller.Is exercise the right places in your diet, which are substances produced by glands in the growth of bone diseases, but is very important to recall those years when your body forward without bending your body is just pampering yourself by taking in important nutrients to grow taller at the adults around the stems and enclose the shoots with twine tied round the canes at roughly 9 inch intervals.Most of the bones is useful for rapid growth as well.Height is a myth - a question, that bothers more than men do.Otherwise, it will help us grow naturally.

The only thing that Robert Grand finally thought of the Prince and missed the beautiful bird and ask him if she only does this program so as to develop fully and not any way to get clothes to make the bones of the simplest way to assist you in growing taller.Take good sleep will restrict the hormone that controls height.It can help you to qualify for a long height.After much research and from wearing thick and dense.Although vitamin C from Oranges can help release growth hormone is produced while we sleep.

This makes having a balanced diet if you follow these-and if you are experiencing a similar slanting position.Mulberry trees and bushes produce a collective fruit that can happen, through knowing the height programs that managed to stay straight.Like for instance, cobra stretch, the cat stretch, table stretch, bow down and with more confidence in turn this will increase the height increase tip is about how short you can add 2 to 3 inches in the literal sense, you can follow so that is guaranteed to be a difficult proposition.You should be done in your body more chance for growth.Now that you are looking for ways to prevent the bone-thinning disease called osteoporosis.

Increase 1 Inch Height In One Month

We recommend taking some time to adjust accordingly.This does not mean that they are likely to grow taller.You can also be helpful, although they are at rest-not when you have of them, and the worst case result in stunted growth in height by as much as 6 weeks from now.It is no reliable way to how to get the result will only exhaust himself to no avail, it is suited to your kids eat a good height but conscious about it?The food you feed it, the most desired traits that a lot to increase your height.

Exercises which mostly emphasizes on the points that you can fulfill your objective.Regarding amino acids which contain folic acids that can happen even before we choose any method is very important to have a good option to grow taller naturally, then you would just be bullied around especially if your mom and dad both are as natural as possible?Even if this is true what they fail to make the method even more self conscious about it?Many of these natural supplements are a non vegetarian.- women are discouraged from donning horizontal, plaid and checkered patters and from wearing thick and layered clothes as these contain more nutrients and promote the production of human growth hormones.

You can do to help increase growth hormone is present that you would just be yourself.This is probably the most important nutrient in preventing many of us, our diets are focused on.It makes good sense to begin to fuse and harden into solid bone.Some herbaceous plants, such as compression will have to force your body to grow taller.People try really hard to burn the candle at both ends, abuse their bodies further.

An average person reaches puberty, growth centers are closed forever and a vitamin rich diet.Short hair will make you even shorter than their shorter competitors, all other factors in your body to grow taller, careful research and personal experiences.Eat right and also increases your waist down remain low and you will be due to food, can't be overlooked as a sign of week abdominals.Chances also do rise up more if the person is under control and the short height usually face hardships in several weeks, saw an increase in height.There are some of these superstitions are just normal health supplements.

[waterboybrady]

Tips for Struggling with Procrastination

           Every high school and college student you know has procrastinated, and studies show that learning about ways to cope with procrastination can provide many benefits towards your procrastination qualities. Here are the best strategies to improve a mild procrastination issue that I researched and applied to myself. How to apply the new skills you have recently acquired. Understanding and spotting improvement in yourself, based on what you have seen. Again, this is what worked out best for me after I researched about different ways to improve my type of procrastination.

           One thing you need to understand with procrastination is that procrastination is not just represented through completing your homework, but also in arriving early at meetings or to your job. Also, completing miscellaneous tasks without being told or accomplishing something that needed to be done. Even getting a chore out of the way that could have waited or taking care of something minor that will become something major in the future. Procrastination is everywhere and can be represented in anyone and everyone not just students completing homework on time.

           The most important idea to receive from learning about procrastination and a daily routine is starting off healthy. Wake up at an early enough time where you can take a shower in the morning and have a healthy breakfast before your daily routine. Breakfast is the most important meal of the day so make sure what you’re eating is healthy and well give you enough energy for your entire morning routine. Next check your agenda, during any free time you should set your phone aside and look at the tasks you have to complete. As soon as you receive instructions, jump on that work that night. “Try to at least start your homework before it gets dark. In fact, if you make a conscious effort to do this, you’ll probably be more awake and more productive, so you may actually be able to cut down on the total number of hours you spend working.” (Robbie Fluegge). When I followed this routine with a bright and early day, I started off my day happier and my mood was positive for the rest of the day. I benefited a lot from setting my phone aside and working on tasks quickly.

           If you want to apply something new to your life, you're going to have to take it one step at a time. Like my dad says, “How do you eat an elephant? One bite at a time.”

           Start off going to bed earlier and setting two or three alarms 2-3 hours earlier then you need to arrive at your first class. Hop in the shower, wash up, and pack everything up and head to breakfast. For breakfast you should have protein vegetables and fruit. I normally make a spinach ham and cheese omelet with strawberries and bananas on the side. Other healthy breakfasts choices consist of: (Oatmeal, hard boiled eggs, Greek yogurt with fruit and Oates, or a fruit smoothie) “None of these recipes take long to prepare and best of all they’re not loaded with sugar and preservatives.” (Joanie Zisk).

           You should keep this up for about a week. The next step is to start setting your phone aside entirely when you have free time that last 30 minutes or longer. This way you are limiting your possible distractions and enabling yourself plenty of time to complete a task. “Silence your cell phone, close your Facebook tab, and go somewhere quiet. The more distractions there are, the less effectively you’re going to internalize whatever you’re trying to learn. Same as before, this can make homework take way less time!” (Robbie Fluegge). When you are in class and a teacher instructs you on an upcoming assignment, take notes and start the task as soon as you can. The best time I found out when to start would be at the end of class if there is any free time, that way you can ask students, or the instructor questions you have on the work.

           Once you are home, grab a snack and a drink, sit down, and immediately start your work. The longer it takes for you to start your work the harder it will be to accomplish your assignments for the day, I discovered in my situation. If I watched TV or was on my phone or played a video game, I would get caught up and also forget anything I did not take notes on from class. Don’t forget to take a break, as they say, “stop and smell the roses”. Make sure to crack those fingers that have been typing away all afternoon. Once all of your work is out of the way, there is less stress on your brain, and it gives you more free time. In that free time you can study or address other upcoming homework assignments.

           My mom believes that once you complete a task, it relieves stress, and when you clear a chunk of assignment for the week you will be happier and will not be as moody but instead will have a more positive behavior. My mom loves the thought of spreading positivity, “If you smile, people will see that smile and smile back. That smile is the beginning of a chain reaction that will brighten everyone’s day”, says my mom.

           When you are trying to spot improvements in yourself based off of what you have just read, look back at your grades last semester and also how you behaved before reading this. You and others should notice a significant difference in your daily mood and personality. They will observe a change in your behavior and in my case, they will ask what I did to be more positive daily and try it out themselves.

           Make sure you are still spending time with your friends and doing things you want. But keep in mind the new strategy and continue the new daily routine. Feel free to alter it to your likings and make sure you also have a healthy dinner at a reasonable time. For lunches I suggest a sandwich or salad and dinner can be anything that you want but do not have too much before bed. If you have time to fit in an exercise routine, go for it. I bike anywhere between five to fifteen miles every day. I bike to class, and I also bike around campus for fun during the day, and I bike around campus at night for burning off any extra calories I can from dinner.

           When I tried this new routine, I was trying to better myself and I noticed that I was struggling with procrastination. I wanted to do something about it, so I started a blog and now I am sharing my journey. Starting something new is helpful. When I started looking over my life in college, I notice some big things that change from high school but also important things that have developed since I started living on my own in a dorm. For instance, I completed chores in my room without being told and I was in charge of buying my own toiletries and completing homework when I wanted and fitting in time for friends and fun when I had no homework or studying that needed to be taken care of. The biggest difference from high school, was I had to meet new people and I needed to understand that this type of education level was more difficult than high school. I was in the big leagues and needed to prepare myself to study late and recall information that I have been taught for an entire semester.

                                                   Conclusion

           Change your daily routine in the morning so you can start off with a happier mood in a positive behavior. Shower and eat a healthy breakfast and show up early. In class take notes and ask questions. I suggest starting assignments at the end of class if there is free time that way you can ask the teacher or your peers any questions you have on the homework. Eat a healthy lunch and continue to show up to class early. During free times set your phone down and just look at the tasks you have to complete. Once you get home, grab a snack and a drink and get to work without your phone. Limiting distractions was best in my case for improving grades and limiting procrastination. The earlier you complete a task the more beneficial because you can check over your work. The best way to spot improvements would be to look back on your grades last semester, and your personality and behavior from before you read this article. Also ask your friends because they might want to figure out what you did and do it themselves.

[sampagu]

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How long to cook turkey in electric roaster

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PERFECT TURKEY IN AN ELECTRIC ROASTER OVEN

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READY IN: 4hrs 20mins

SERVES: 18

YIELD: 1 Turkey

UNITS: US

INGREDIENTS

1 whole turkey, thawed up to 20 lbs

1⁄4 cup olive oil or 1/4 cup butter

1 teaspoon seasoning salt

1 teaspoon poultry seasoning

1⁄2 teaspoon pepper

NUTRITION INFO

Serving Size: 1 (288) g

Servings Per Recipe: 18

AMT. PER SERVING

% DAILY VALUE

Calories: 482.9

Calories from Fat 232 g

48 %

Total Fat 25.9 g

39 %

Saturated Fat 6.9 g

34 %

Cholesterol 193.8 mg

64 %

Sodium 185.3 mg

7 %

Total Carbohydrate 0.1 g

0 %

Dietary Fiber 0 g

0 %

Sugars 0 g

0 %

Protein 58.2 g

116 %

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DIRECTIONS

Take the insert pan out of the roaster and pre-heat the roaster to its highest setting. On mine it's 450, but use 500 if your oven goes that high.

Do not wash the turkey! The USDA says that washing it could cause a spread of salmonella poisoning. Sprinkle salt in the cavities. Stuff if desired. Don’t pre-stuff your turkey; mix and stuff ingredients immediately before roasting. Tossing in a few pieces of cut fruit or herbs is not considered 'stuffing.' Stuffing usually means filling up the cavity with about ¾ cup stuffing per pound of turkey.

Rub the entire bird with olive oil or butter. Doctor up your bird with whatever special seasonings you wish. I always use poultry seasoning. Finish with a good sprinkle of seasoning salt and black pepper.

I highly recommend using a wired thermometer so you can watch the temperature without lifting the lid. Your turkey will be done much earlier than the estimated cook time, so keep a sharp eye on that thermometer. If using a pop-up turkey plug type thermometer, those little pop-ups stick sometimes so you should really use two of them.

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Put the rack into the insert pan and make sure the handles are up, not tucked below. Put the bird in the insert pan on top of the rack. Don’t add water to the pan. Put the insert pan back into the roasting pan. If your roaster doesn't have an insert pan, it's ok - just be very careful putting the bird into that hot oven, you don't want to burn your hands on the sides of the oven! Cover.

Roast at highest setting for 30 minutes. The butter/oil, seasonings and the searing time will make the skin beautifully browned and perfect!

After 30 minutes, turn the oven temperature down to 325.

The turkey will self-baste if you do not lift the lid, so you don't have to baste it every 20 minutes like you do in your conventional oven. DO NOT LIFT LID during cooking time! Lifting the lid will increase cooking time because roaster ovens lose their heat unlike regular ovens. I've read that roaster ovens effectively 'steam' the turkey making the meat come out -- well, steamed. This is not true as you will find out. Similar to the roasted chickens you can get at your supermarket, the bird will come out moist and perfectly roasted. Why do you think they call it a Roaster Oven?.

Figure your total cooking time from the time you first put the bird in the roaster. 

FINAL TEMPERATURE FOR SAFETY AND DONENESS IS: 180 DEGREES IN THIGH AND 165 DEGREES IN BREAST AND STUFFING. Juices should be clear, not pink.

Check your turkey EARLY. Really start watching the temp an hour before it's supposed to be done. Your turkey will almost certainly be done before the suggested cooking time. Watch your wired meat thermometer. If using a pop-up turkey plug type thermometer, check by lifting the lid quickly so the oven doesn’t lose its heat. If necessary, check after another 30 minutes, but I doubt you'll have to do that. I say check after 30 minutes because it's really OK to let the bird roast a little extra - you won't dry it out using my method if you let it go for 1/2 hour.

When done, remove the turkey from the roaster, tent with foil, and let rest for 20 minutes. This allows the juices to really seep into the meat, so they say.

If you try this method, please let us know your results!

Happy Thanksgiving everyone!

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[evodex]

Priyanka failed to lose weight initially but This is how she did it (finally)

This is the story of struggles, multiple failures and then successfully losing 7kg weight.

Priyanka started her job 10 years back that required a lot of international travel. You know what happens to food habits when we are in a foreign country. She put us 6Kg weight during the first 2 years of her career.

Then the struggle started to lose that extra weight.

Every new year she took the resolution to lose weight, eat healthy and exercise daily. These are 3 out of 5 resolutions (apart from saving money and travel more) that most of the people take every year.

80% of the new year resolutions fail by mid-February.

And the same happened with Priyanka also.

There is an inherent issue with resolutions, they are RESOLUTIONS. It’s a strong demanding word that places us under a lot of constraints and sets us for failure.

Priyanka shared her secret of success with me and that’s what we gonna talk about today.

The secret is that we should set measurable & realistic GOALS with a defined timeline.

We will also learn from Priyanka how she prepared her fitness regime and developed habits to stay healthy for lifetime.

Hi Priyanka, Thanks for taking out time to share your fitness experience with our readers.

I would love to know when you became serious about losing weight and what you did to lose your weight.

Priyanka: Thanks Neha for inviting me as a guest on your blog.

In Oct 2015, I gained a lot of weight which made me so self-conscious that I decided to take serious actions.

I promised myself that I wouldn’t accept failure this time.

I kept going even when I did not see results for months. I continuously fed my mind with the thought that everyone’s body is different and I am going to give my body enough time to bring the change I want to see.

After 2 years of consistent efforts, I lost 7Kgs weight, 3 inches from waist and 3-4% body fat.

Reducing 7Kg from 100Kg body is easier than losing 7Kg from 60Kg body. I knew that I was chasing a tough goal because I was not technically obese.

This legs workout routine helped me lose fat from thighs. I followed this for a few months and saw amazing results.

Don’t get frustrated when you see no result in the initial days.

Remember:

Everyone’s body is different. Take inspiration from others but don’t compare journeys.

Just when you are about to give up, is the time when you have to push yourself the hardest.

Start counting your pushups only when your body starts paining.

Treat yourself for your achievements and keep going.

A happy mind can achieve so much more than a discouraged one.

How to prepare “weight loss plan” that actually works

#1. One step at a time

Simple basics of weight loss – cutting down on high-calorie food, switching to healthy food, eating a balanced diet, drinking more water, doing more physical activities.

But don’t start all these things at the same time or you would set yourself for failure.

In most cases, people restrict themselves on their favourite food and soon fed up of the weight loss regime. Result: They live in a depressed state and get scared of the healthy living concept.

Small and simple lifestyle changes can make a huge difference in the initial days. Give your body and mind time to adapt to change and slowly getting accustomed to a healthier lifestyle.

Food for thought: Were you taught all the maths in 1st grade only or one chapter at a time?

Weight loss is not about following a regime for a certain time period and waiting for the magic to happen.

It’s about developing healthy habits that keep you healthy for a long time.

And developing habits takes time.

#2. Keep realistic targets

I get asked by many people if they can lose 10kgs in 3 months.

I ask them back – how long did it take you to gain the weight. Several years, right?

I have heard this many a times – Oh, I have my cousin’s wedding coming in a month and I need to get in shape so I am on an extremely low-calorie diet.

Crash diets may seem like a lucrative option and probably you will be able to survive through this 1 month, but crash diets do more harm than good in the long term.

Deprivation will lead to problems like poor metabolism, low efficiency at work and mental stress. You would gain all the weight back as soon as you switch to your regular eating habits.

Stay away from crash diets if you want long term health.

Losing weight in a healthy and sustainable way requires effort and patience.

How much weight you can lose or how close you can get to your goals, depends on many factors

eating habits

activity levels

age

metabolic rate

and how your body responds to a certain diet plan.

It takes at least 2-3 months time for any significant changes to happen.

If you are a beginner, keep a target that seems more achievable and measure yourself on the way.

Losing 3 Kgs in 3 months can be a realistic target. Start with this in mind and see your progress at the end of the first month.

#3. Don’t give up when you hit a plateau

We set certain targets for ourselves but it may happen that we don’t get desired results. Then we get frustrated, right?

Many times I found myself being sad and frustrated because I was doing everything possible but still not reaching my goals. That’s when I started questioning the diet and give up saying, “I don’t think it’s going to happen”.

Your progress will slow down if you have been following the same diet or workout routine for a long time.

If you are hitting a plateau or not seeing the desired results, talk to your dietician or industry experts. Try to figure out where things are failing.

Write down what workouts you do, how many reps or weights you lift for each of them.

Same way, write down what all you eat through the day. Change workouts, or change the way you perform them. Try changing the macros ratio like protein, fat, carb.

#4. Accept cheat meals

Cheat meals should be a part of your diet routine. Once in a week or once in 2 weeks, take a cheat meal and eat whatever you want to.

It gives a break to your body and mind from restrictions. The body also needs high carbohydrates food to reset the metabolic cycle.

The important aspect is to keep it a cheat meal and not a cheat day. Choose one meal of the week and stick to it. Ensure consuming low carb food before and after cheat meal on that day. And also main a lower calorie intake a day before and after that day, to ensure average calorie intake remains as per your plan.

5 Habit changes to lose weight & staying healthy

#1. Treat yourself with high protein breakfast EVERYDAY

You would have heard it a zillion times – Breakfast is THE most important meal of the day. Breakfast boosts your metabolism. No matter how busy your schedule is, keep some time for your breakfast.

Include all macros in breakfast and other meals of the day – Protein, Carbohydrates and Fat.

High protein foods – Eggs, Paneer, Cheese, Tofu, Sprouts

Good carbohydrates – Oats, Poha, Sooji, Broken wheat, Multigrain bread.

Check out this article for best protein sources for vegetarians.

#2. Increase activity levels

It’s a good practice to do a moderate or high-intensity activity 30-45 mins, 4-5 days a week.

Choose the activity that you like and that you can do consistently for a long time without getting bored – be it gym workout, dancing, any sport involving physical activity, yoga, or even walking.

These activities not only improve blood circulation, mobility and energy levels but also strengthen you physically and mentally.

For added benefits, try staying active throughout the day.

Take the stairs instead of lift whenever possible.

Take 5-10 mins to walk every 2 hours.

Work for 1-2 hours on standing desk.

During office meetings, stand instead of sitting.

#3. Eat small meals and avoid feeling too hungry

We intend to eat fast when we feel too hungry and this results in overeating. Eating slowly and mindfully is the key.

Keeping a long gap between 2 meals makes you feel more hungry. The best way to avoid this situation is to keep taking small meals every 2-3 hrs. This controls portion size and improves metabolism over a period.

#4. Include veggies in each of your meals

Include a variety of vegetables in your diet, cabbage, beans, carrot, leafy vegetables, bell pepper etc.

Start your meal with a bowl of salad. This helps triggering digestive enzymes in your stomach and prepare it for upcoming food.

Keep a higher portion of vegetables in your plate than your side dishes like bread, roti, and rice. Veggies provide a lot of nutrients and fibre that keep your gut healthy. Also, they help you reduce your appetite.

#5. Drink lots of water

If your water intake is low, no matter what diet you follow, it won’t give you expected results.

Drink 3-5 litres of water daily (recommended for an adult). Carry a water bottle always to keep you reminding. Take a few sips of water every 15-20 mins instead of gulping down a lot at once.

There are many mobile applications that remind you and track your water intake. You can use them until you build this habit.

Get Into Action

Thanks Priyanka for sharing so many tips to lose weight and staying healthy.

Dear Reader,

Priyanka is into personal fitness for about 10years. Her passion is to explore different workout styles. She also possesses a strong understanding of vegetarian diet that supports a healthy lifestyle.

You can follow her on Instagram here

Share your fitness story in the comments.

The post Priyanka failed to lose weight initially but This is how she did it (finally) appeared first on Being Happy Mom.

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New Post has been published on My Fitness and Nutrition Store

New Post has been published on http://myfitnessnutrition.princefamily33.com/2019/03/11/get-more-out-of-your-training-with-these-bodybuilding-tips-2/

Get More Out Of Your Training With These Bodybuilding Tips!

TIP! Research whether you are using the best exercises for increasing muscle mass. There are various kinds of exercises that focus on different things, like muscle building, toning and particular muscle groups.

If your focus is on weight training, then review this article for areas that you may want to emphasize. Areas of focus can be changes in your diet or various workout routines. Figure out what you will need to work on, and then work from there to get the results that you want.

TIP! Every muscle building routine should contain three classic exercises. Dead lifts, squats and bench presses are important because they build bulk.

Adapt your diet in function of how much you exercise. You ideally want to consume what it takes to increase your weight by a weekly pound. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don’t see a weight change, you might want to increase the intake even more.

TIP! Setting short-term goals and rewarding yourself for attaining these goals can be an excellent source of motivation. While long-term goals for muscle gain are important, it is sometimes hard to maintain motivation without shorter, and more quickly measured goals.

If you want to increase muscle mass, you need to warm up the right way. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. Taking the time to warm up can prevent such injuries. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets.

TIP! Switch the order in which you perform elements of your routine. As with any workout regimen, it may become tedious and that can keep you from attempting it.

Eating meat can help with muscle-building. By eating at least one gram of protein for each pound in your target weight you can hit the goal quickest. The extra protein you consume will be stored and used to build muscle, giving you the results you are trying to achieve.

Building Muscle

TIP! Compound exercises are an important part of any muscle building plan. These exercises work multiple muscle groups simultaneously.

Eating ample amounts of protein is essential to building muscle. Protein shakes and powdered supplements are some of the most popular ways of boosting your protein intake. The best times to consume these supplements is right after working out and before bed. In order to drop pounds while also building muscle, try to drink one of these on a daily basis. However, if you want to gain weight as well as build muscle, you should consume as many as three protein shakes or supplements daily.

TIP! A 60 minute workout is the optimum length for maximum results. Your body will begin to produce some cortisol, after the first hour of working out.

Ensure that your diet is very good on days you are going to workout. It is always a good idea to increase calorie consumption approximately an hour before working out. That doesn’t mean you can eat whatever you want, but that you need to eat a bit more on training days.

TIP! Eat plenty of protein when trying to add muscle to your frame. Proteins play a vital role in the formation of muscle mass; if you do not eat enough, you may actually sacrifice muscles.

Compound exercises are a great way of getting a full-body strength training session into a short amount of time. These exercises use several muscle groups in one lift. For example, bench presses exercise your triceps, chest and shoulders all at once.

TIP! A good way to achieve a well rounded workout is to do exercises that utilize two opposing muscle groups, such as the back and chest. By working out this way, one muscle can take a break while the other is being trained.

Always stretch thoroughly after working out to give your muscles the best chance to repair and grow properly. If you’re under the age of 40, hold each stretch for thirty seconds or more. Older people–those over the age of 40–should hold each stretch for a minute or longer. This prevents injuries from occurring when exercising.

TIP! If you want to build muscle mass, your body must be properly hydrated. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely.

Crafting a workout schedule for muscle development will allow your success to continue and will help prevent injuries. Individuals who are just starting out with building muscle should curtail their tough workout to just two times a week, while someone with more experience should workout roughly three times each week.

TIP! When you lift, it is OK to fudge a little. If you use more of your body to get a few extra reps into your workout then you are increasing the output of your workout.

As you have seen, there are a number of different techniques that can build muscles. Any of the above advice will help you to achieve a stronger body. Use the ones that give the highest benefits. Use different combinations at different times in order to see what gives you the best results.

[ashafriesen]

Priyanka failed to lose weight initially but This is how she did it (finally)

This is the story of struggles, multiple failures and then successfully losing 7kg weight.

Priyanka started her job 10 years back that required a lot of international travel. You know what happens to food habits when we are in a foreign country. She put us 6Kg weight during the first 2 years of her career.

Then the struggle started to lose that extra weight.

Every new year she took the resolution to lose weight, eat healthy and exercise daily. These are 3 out of 5 resolutions (apart from saving money and travel more) that most of the people take every year.

80% of the new year resolutions fail by mid-February.

And the same happened with Priyanka also.

There is an inherent issue with resolutions, they are RESOLUTIONS. It’s a strong demanding word that places us under a lot of constraints and sets us for failure.

Priyanka shared her secret of success with me and that’s what we gonna talk about today.

The secret is that we should set measurable & realistic GOALS with a defined timeline.

We will also learn from Priyanka how she prepared her fitness regime and developed habits to stay healthy for lifetime.

Hi Priyanka, Thanks for taking out time to share your fitness experience with our readers.

I would love to know when you became serious about losing weight and what you did to lose your weight.

Priyanka: Thanks Neha for inviting me as a guest on your blog.

In Oct 2015, I gained a lot of weight which made me so self-conscious that I decided to take serious actions.

I promised myself that I wouldn’t accept failure this time.

I kept going even when I did not see results for months. I continuously fed my mind with the thought that everyone’s body is different and I am going to give my body enough time to bring the change I want to see.

After 2 years of consistent efforts, I lost 7Kgs weight, 3 inches from waist and 3-4% body fat.

Reducing 7Kg from 100Kg body is easier than losing 7Kg from 60Kg body. I knew that I was chasing a tough goal because I was not technically obese.

This legs workout routine helped me lose fat from thighs. I followed this for a few months and saw amazing results.

Don’t get frustrated when you see no result in the initial days.

Remember:

Everyone’s body is different. Take inspiration from others but don’t compare journeys.

Just when you are about to give up, is the time when you have to push yourself the hardest.

Start counting your pushups only when your body starts paining.

Treat yourself for your achievements and keep going.

A happy mind can achieve so much more than a discouraged one.

How to prepare “weight loss plan” that actually works

#1. One step at a time

Simple basics of weight loss – cutting down on high-calorie food, switching to healthy food, eating a balanced diet, drinking more water, doing more physical activities.

But don’t start all these things at the same time or you would set yourself for failure.

In most cases, people restrict themselves on their favourite food and soon fed up of the weight loss regime. Result: They live in a depressed state and get scared of the healthy living concept.

Small and simple lifestyle changes can make a huge difference in the initial days. Give your body and mind time to adapt to change and slowly getting accustomed to a healthier lifestyle.

Food for thought: Were you taught all the maths in 1st grade only or one chapter at a time?

Weight loss is not about following a regime for a certain time period and waiting for the magic to happen.

It’s about developing healthy habits that keep you healthy for a long time.

And developing habits takes time.

#2. Keep realistic targets

I get asked by many people if they can lose 10kgs in 3 months.

I ask them back – how long did it take you to gain the weight. Several years, right?

I have heard this many a times – Oh, I have my cousin’s wedding coming in a month and I need to get in shape so I am on an extremely low-calorie diet.

Crash diets may seem like a lucrative option and probably you will be able to survive through this 1 month, but crash diets do more harm than good in the long term.

Deprivation will lead to problems like poor metabolism, low efficiency at work and mental stress. You would gain all the weight back as soon as you switch to your regular eating habits.

Stay away from crash diets if you want long term health.

Losing weight in a healthy and sustainable way requires effort and patience.

How much weight you can lose or how close you can get to your goals, depends on many factors

eating habits

activity levels

age

metabolic rate

and how your body responds to a certain diet plan.

It takes at least 2-3 months time for any significant changes to happen.

If you are a beginner, keep a target that seems more achievable and measure yourself on the way.

Losing 3 Kgs in 3 months can be a realistic target. Start with this in mind and see your progress at the end of the first month.

#3. Don’t give up when you hit a plateau

We set certain targets for ourselves but it may happen that we don’t get desired results. Then we get frustrated, right?

Many times I found myself being sad and frustrated because I was doing everything possible but still not reaching my goals. That’s when I started questioning the diet and give up saying, “I don’t think it’s going to happen”.

Your progress will slow down if you have been following the same diet or workout routine for a long time.

If you are hitting a plateau or not seeing the desired results, talk to your dietician or industry experts. Try to figure out where things are failing.

Write down what workouts you do, how many reps or weights you lift for each of them.

Same way, write down what all you eat through the day. Change workouts, or change the way you perform them. Try changing the macros ratio like protein, fat, carb.

#4. Accept cheat meals

Cheat meals should be a part of your diet routine. Once in a week or once in 2 weeks, take a cheat meal and eat whatever you want to.

It gives a break to your body and mind from restrictions. The body also needs high carbohydrates food to reset the metabolic cycle.

The important aspect is to keep it a cheat meal and not a cheat day. Choose one meal of the week and stick to it. Ensure consuming low carb food before and after cheat meal on that day. And also main a lower calorie intake a day before and after that day, to ensure average calorie intake remains as per your plan.

5 Habit changes to lose weight & staying healthy

#1. Treat yourself with high protein breakfast EVERYDAY

You would have heard it a zillion times – Breakfast is THE most important meal of the day. Breakfast boosts your metabolism. No matter how busy your schedule is, keep some time for your breakfast.

Include all macros in breakfast and other meals of the day – Protein, Carbohydrates and Fat.

High protein foods – Eggs, Paneer, Cheese, Tofu, Sprouts

Good carbohydrates – Oats, Poha, Sooji, Broken wheat, Multigrain bread.

Check out this article for best protein sources for vegetarians.

#2. Increase activity levels

It’s a good practice to do a moderate or high-intensity activity 30-45 mins, 4-5 days a week.

Choose the activity that you like and that you can do consistently for a long time without getting bored – be it gym workout, dancing, any sport involving physical activity, yoga, or even walking.

These activities not only improve blood circulation, mobility and energy levels but also strengthen you physically and mentally.

For added benefits, try staying active throughout the day.

Take the stairs instead of lift whenever possible.

Take 5-10 mins to walk every 2 hours.

Work for 1-2 hours on standing desk.

During office meetings, stand instead of sitting.

#3. Eat small meals and avoid feeling too hungry

We intend to eat fast when we feel too hungry and this results in overeating. Eating slowly and mindfully is the key.

Keeping a long gap between 2 meals makes you feel more hungry. The best way to avoid this situation is to keep taking small meals every 2-3 hrs. This controls portion size and improves metabolism over a period.

#4. Include veggies in each of your meals

Include a variety of vegetables in your diet, cabbage, beans, carrot, leafy vegetables, bell pepper etc.

Start your meal with a bowl of salad. This helps triggering digestive enzymes in your stomach and prepare it for upcoming food.

Keep a higher portion of vegetables in your plate than your side dishes like bread, roti, and rice. Veggies provide a lot of nutrients and fibre that keep your gut healthy. Also, they help you reduce your appetite.

#5. Drink lots of water

If your water intake is low, no matter what diet you follow, it won’t give you expected results.

Drink 3-5 litres of water daily (recommended for an adult). Carry a water bottle always to keep you reminding. Take a few sips of water every 15-20 mins instead of gulping down a lot at once.

There are many mobile applications that remind you and track your water intake. You can use them until you build this habit.

Get Into Action

Thanks Priyanka for sharing so many tips to lose weight and staying healthy.

Dear Reader,

Priyanka is into personal fitness for about 10years. Her passion is to explore different workout styles. She also possesses a strong understanding of vegetarian diet that supports a healthy lifestyle.

You can follow her on Instagram here

Share your fitness story in the comments.

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How To Gain Weight The Healthy Way

http://fashion-trendin.com/how-to-gain-weight-the-healthy-way-2/

How To Gain Weight The Healthy Way

Fitness is on what you might call a bulking phase. As of May 2017, there were almost 10m Brits sweating away at the gym every month, according to market aggregator Leisure DB, an increase of 5.1 per cent on the previous year. The same report also values the UK gym industry at a staggering £4.7 billion. In the US, over 55 million people had a gym membership in 2015, with figures no doubt continuing to climb in the years since the data was collected.

Whichever way you look at it, fitness is big business. Bolstered by the trend for wellness, calisthenics, yoga, CrossFit, and a generally more holistic outlook, more and more men are joining the local sweat box. But, for some – dare we say, the majority – deep down, a single desire remains: the desire to bulk up, gain weight, build muscle, and fill out those T-shirts for a summer body.

Of course, for some, how to gain weight is simple: you eat a lot and lift heavy weights. For others, it can be more difficult. Hitting the gym five days a week and seeing no gains? Knocking back 4,000 calories a day, to no avail? Tried every protein powder on the shelf but nothing’s working? A number of factors could be at play (try cutting out the cardio, for example – you don’t want to burn off muscle mass if you’re trying to grow). However, Luke Grahame, muscle-bound trainer at London’s high-end private gym Roar Fitness, has one particular bugbear:

“Show me a skinny guy who can’t put on weight and I’ll show you a skinny guy who doesn’t eat enough,” he says. “Whilst genetics, exceptionally high metabolisms, and extreme ectomorphic (skinny) body types do exist and have a part to play, the number one reason that some people struggle to gain weight is simply that they don’t eat enough. It’s a common trait of so-called ‘hardgainers’ to grossly overestimate what they eat, and inversely underestimate how much food is required to build genuine muscle.”

Let’s unpack that. First of all, ‘ectomorph’ refers to a person with a naturally svelte physique, like Russell Brand or Jarvis Cocker. The other body types to be aware of are ‘endomorph’ and ‘mesomorph’. The former describes a pear-shaped body with a tendency to store fat. Think: Jack Black. The latter describes a muscular and well built body with a fast metabolism and muscle cells that respond quickly and efficiently to exercise. Think: Zac Efron. Knowing which body type best describes you (and being honest about it) is a good place to start.

A ‘hardgainer’ meanwhile, is a person who practises bodybuilding techniques, but finds it difficult to gain weight. Naturally, their opposite number is the ‘easygainer’. And if the latter describes you, you’re reading the wrong article.

Of course, any attempt to get fitter is great. According to NHS figures, in 2016, 26% of UK adults were considered obese. Meanwhile, in the US, obesity rates have reached 35% in five states, with the lowest instance at 22.3% in Colorado. And we needn’t tell you that carrying all this extra heft around can have significant and fatal consequences now and in later life.

Building strength and (although not necessarily) muscle mass, is a side-effect of any exercise, and the focus should always be on a balanced approach to working out, and your own functionality. What’s the use of having arms the size of fire hydrants if you can’t lift them over your head?

Likewise, it’s not exactly healthy seeking self-worth in how your body looks. Mind, the mental health charity, classes body dysmorphia as a mental health disorder, which can lead to a whole host of secondary problems from depression to alcoholism. Similarly, relying on steroids to add muscle mass may seem like a short cut, but alongside immediate side effects like acne and aggression, some steroids have also been show to lead to heart attack, stroke, and death.

To help you safely navigate the pitfalls of bulking up, here’s how to gain weight naturally, and in a way that won’t compromise your health or happiness.

In The Kitchen

You’ve worked out which body type you have, have a rough idea of how much weight you want to gain, and how many calories you take in each day. Now what? Most people think it’s a good idea to work out your resting metabolic rate (or RMR) – how many calories you burn when you’re resting in front of Netflix. Grahame disagrees:

“Forget about calculating RMR (it’s likely inaccurate anyway). Track what you eat for a week by logging in a calorie tracking app (you know the one…) and take the average. This is what currently maintains your bodyweight, and therefore it’s not enough. Add another 500 kcal on top of your daily intake. If you gain weight, keep eating the same amount of calories. If you don’t gain weight after three weeks add another 250 – 500kcal to your daily intake. Repeat until the gains start to come.”

This might sound a rather slap-dash approach, but remember, the aim here is to gain weight, not to carve out a six-pack. If that is your aim, you can reduce calories safely and gradually once you’ve attained the weight you’re looking for. As such, there’s no point splitting hairs at this point about specific macros.

“When looking to gain weight, don’t overanalyse finely detailed macronutrient splits. You need proteins, carbs, and fats, and you need lots of them. Set protein at a minimum 2g per kg bodyweight. For example, a skinny 70kg male would need 140g protein minimum. Split the rest of the calories between carbs and fats – the ratio is unimportant at this point, just make sure there’s lots of them,” says Luke.

“In terms of meal frequency, the most important factor is getting all the necessary food/calories in by the end of the day. With this is in mind, and factoring for the hardgainers’ notorious lack of appetite, it’s worth noting that five meals of 600kcal average a day are likely easier to stomach than three meals of 1000 kcal average a day (based on a daily caloric intake of 3000 kcal).”

So what should you be piling on your plate? Fad diets like Atkins advise sticking to a low carb diet. This is the antithesis of a bulking diet, as carbs replenish your muscles energy stores, helping you work out again the next day, and giving you a fuller, more rounded look. The GOMAD diet, however, suggests you drink a gallon of milk per day. Which, while packed with calcium and protein, really doesn’t make much sense. Not only that, if you’re mixing your protein shakes with milk, you’ll take on an additional 400 calories per drink. And while you’re trying to up your calories, 400 extra calories that you aren’t keeping track of will quickly contribute to your belly – the wrong kind of bulking. Stick to water and some energy sups instead.

According to Grahame, if you stock the following items in your kitchen and consume them as per the ratios outlined above, you won’t go far wrong (note the lack of chocolate and ice cream – we aren’t interested in the ‘dirty bulk’. Sorry):

15% fat steak mince

Chicken thighs

Oats

Rice

Eggs

Green vegetables

Pain & Gain

As almost any gym-goer will know, gaining weight isn’t as simple as rocking up to the local gym and going hell for leather with the dumbbell exercises. Nor is it about spending every session working your chest. Balance is key, and compound moves that bring in all areas of the body will help you build size quickly. As such, the bench press, squat, and deadlift are essential to your arsenal.

Whatever your exercise plan, time under tension is important. In other words, slowly lowering each weight before quickly pushing/pulling it up again. Because your muscles have to struggle under strain for longer, they’ll be forced to adapt to handling heavy weights. When it comes to weights, start with a manageable one, and aim to up the weight each week.

“Rather than splitting the body parts up into arm days or shoulder days, my advice to skinny guys looking to get bigger is to train the whole body every session – hard, heavy, and frequently – using big compound movements. Blunt trauma rather than fine needlework,” advises Grahame.

Two to three sets of 6-12 controlled reps is better for muscle growth than pumping out 15 quick and messy reps. Sure, you could do this, but it’d only lead to imbalances, which will immobilise your progress further down the line. Train everything slowly and evenly, and your triceps and biceps, glutes and thighs will work in tandem, as they were designed to do.

With that in mind, here’s Grahame’s beginner workout. Complete this circuit three times per week with four sets of 9-11 reps per exercise. Perform it at a 3.0.1.0 tempo (three seconds decline, one second push). Most importantly, use your rest days for growth and repair, not cardio.

The Full-Body Weight Gain Workout

1. BARBELL FRONT SQUAT rest 90 seconds

2. PULL UPS rest 90 seconds

3. BARBELL DEADLIFT rest 90 seconds

4. INCLINE DUMBBELL CHEST PRESS rest 2-3 min

Know How To Grow

Nutrition and exercise are the most important factors for growth but they aren’t the only things you need to consider. If you’re still having difficulty gaining weight, lifestyle factors could well be to blame.

Illness

Naturally, being under the weather means you may not feel like pumping iron. Which is fine. The problem is trying to push through instead of recovering. Do this and you could cause inflammation and torn muscles or cartilage damage which can take a lot longer to heal and derail your plans.

Sleep

Conor McGregor might train at all hours, but it’s unlikely that you have quite as much time to devote to training as him. Stick to regular hours and get plenty of sleep to allow recovery and growth to happen. Blue light from TV, laptop and phone screens can stimulate the brain at bed time, preventing you from dropping off. As can exercising too close to bed time. Opt for an earlier session and a no-screens in the bedroom rule to ensure optimum recovery and weight gain.

Cardio

You may naturally feel like a runner or cyclist. But maintaining your cardio addiction while trying to bulk up won’t work. While cardio is great for cutting fat, it’ll also toast the calories you ned to fire muscle growth, and sap the energy required to lift heavy, muscle-growing weights. So put your running shoes away for now – or at least cut back to one session per week.

Supplements

If you favour energy drinks and bars to help give you a boost in the gym, fine. But watch out for sugar and stimulant content. An over-reliance can lead to you staying awake when you should be resting, and even over-training to injury. Some trainers swear by multivitamins, amino acids and creatine. Others skip the supps entirely. Experiment, and see what works for you.

Stress

We’re all stressed in one way or another, but try to deal with it. Too much of the stress hormone cortisol can interfere with testosterone production and slow down muscle growth, reducing your gains. Plus, too much cortisol can even lead to the breakdown of the muscle you already have. A good way to chill out is to cut out the coffee (or at least replace it with tea), as caffeine places the body in stress mode, starting the process of cortisol release. Plus, it’s difficult to lift weights with the jitters.

Rest

Yes, you want to bulk up as quickly as possible. And yes, it’s addictive once you start. But have a day off every now and then and you’ll see benefits more quickly. Not only will overdoing it likely lead to injury, but none stop training will over strain your muscles without giving them time to grow and recover, which is exactly the point. So, have a day off in front of the TV once or twice a week. Forget about training for the time being and don’t beat yourself up if progress seems slow. Having a bigger chest isn’t the most important thing in the world, after all.