#full week of workouts beginner

[fitnesflag]

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[masterofdumb]

The Charlie Slimecicle Snacks, Diet, Skincare, Daily Supplements, And Workout RoutineTM

SNACKS

-IF BIG HUNGRY

- Get 1 and 1/2 pound of ground chicken -if still hungry, get another one- can put in low fat tortilla, add cheese, spinach, ect.

-IF SMALL HUNGRY

-Must be Greek yogurt, MAX three times a day, because one time you had too many and your tummy hurt and you kept doing it and your mom said you had to stop -can add fruit and chia seeds-if small hungry but you have already consumed 3 yogurts, then handful of nut -if still hungry, but not enough for ground chicken, enter post-yogurt, pre chicken gathering, aka squirrel mode- squirrel mode until you are hungry enough for big chicken

-EVERYTIME YOU NEED GAS FOR YOUR CAR

-Go into gas station, find refrigerator, find healthy section-Grab packet of two wet hard-boiled eggs, preferably with salt, if no salt, you can get packet of salt from the little table -If sad at gas station, get breakfast sandwich, look at eggs, 50% chance to get eggs, you will know if you want them or not, but even if not, look at them-Every second wednesday, when driving back from therapy, get muffin - not every wednesday get muffin, but always get eggs- look around to see if in sweet or salty mood, then go get the eggs-protein chips

-POST WORKOUT

-Once a week, after workout, treat time-usually a bagel- Asiago bagel, egg, bellpepper, ham, Chipotle mayo, and chedder cheese-can also be breakfast sandwich or muffin-rarely, can be a restaurant you haven't tried, go and get treat

-LATE NIGHTS, AKA YOURE HUNGRY BIT YOURE SUPPOSED TO HO TO BED

-after 9-10, past dinner, back in breakfast sphere- Eggs, turkey bacon, breakfast bites, fruits, ect-make eggs-either scrambled with spinach or cheese, can be with or without a wrap with meat - can also be an omlette- omlette is made with thyme and garlic pepper, NO SALT-can pair with turkey bacon, or finish with yogurt-can justify a 4th yogurt this late-tummy will hurt

-SKINCARE

-every morning and night-apply gentle foaming cleanser -must be specific to you, must work for your skin- once or twice a week, use exfoliating cleanser-for night specifically -apply retinol serum one every 2-3 days-apply 25 hrs peptide moisturizer, not too much, can cause breakout-use a Vaseline like substance on cracked or dry spots, including lips-for morning specifically -use vitamin c serum, paying extra attention to the space under your eyes and any discolored patches-after, use green tea face mask to release toxins, refreshing but unreliable and unsustainable

-DAILY SUPPLEMENTS-step one, two multi viramine gummies-Allegra, for anti inflammatory benefits and allegies-orange flavored vitamin c gummies-2 for 500 milligrams, 4, if on trip, for 1000 milligrams-difficult to overdose on vitamin c-take 1 fish oil pill to cognitive function and slipperyness-last one, a peach vitamin d gummy (best flavor)-if experiencing difficulties with nails and/or hair, or are without assessment to biotin shampoo, use biotin gummies for nails and hair-people will say that multivitamins and vitamins in general, are a scam unless you are vitamin deficit-scientifically, they are right, however, they taste gummy good

-WORKOUT ROUTINE-it is important to keep consistentcy in your workout routine plan-pick a 12 week routine - beginner if you're a beginner, intermediate if you're intermediate, and advanced if you have done other routines in the past-stick with it with for the duration before you make any hasty judgments on its impact-comes in 3 sets, A, B, and C, swithing every four weeks to make sure your body doesn't get used to any one specific movement or routine-Workout A of weeks 1-4-3x hip thrust-barbell, free if available, Smith machine if no other option-3 seated row-cable-three barbell full squat-3 bench press-barbell-reps dependant, 8 if high weight, 12 if lower weight -if you can do 12, move up weight and do 8-3 good morning-barbell-plank-plank-plank-dumbell side bend-band standing abduction-end workout-Workouts B 1-4, C 1-4, A 5-8, B 5-8, C 5-8, A 9-12, B 9-12, and C 9-12- you will become a glutial God-Open app store-install my fitness pal-find macros-need protein if building muscles, 1.5 to 2x body weight in protein grams every day-EAT 2X BODY WEIGHT PROTEIN. GET BIG, LIFT BIG.-EAT 50 EGGS A DAY. YOU WILL BE HAPPY. RIGHT AMOUNT OF PROTEIN IN 50 EGG -EAT 50 EGGS TO BE SAFE-400 GRAMS. IT WILL BE ENOUGH.-IF STILL HUNGRY, TRY YOGURT.

This took so long 😭😭 charlie I think you need help

[memoriesndew]

day 11/90 || 13/09/2024 || dews weight loss lock in ♬ 

🎧 now playing : love like you - steven universe, rebecca sugar

🎀 currently : 📺 watching ; life lessons with uramichi oniisan - s1 ep.10

reflection:

✿ today was a really long day but short at the same time, today I mainly cleaned like my space, wardrobe and all that. then I caught up with today's workout and I finally completed tuesday's workouts. I have to wake up early tomorrow to workout I'm super excited

achievements:

cleaned my space thoroughly

caught up with workouts

planned language learning for next week

today's workout :

20 MIN STANDING AB & WALKING CARDIO WORKOUT

ABS, CORE & FAT BURN l At Home Pilates Challenge l Hourglass Body / Slow & Quiet

10 MIN STANDING FULL BODY CARDIO WORKOUT l FUN & EFFECTIVE l Weight Loss Faster l -3 Kg In 14 Days

10 MIN FULL BODY WORKOUT/ A K-POP IDOL BODY SHAPE

STANDING SLIM BODY WORKOUT l Back, Arms, & Shoulder Sculpt (Beginner Friendly) l Kazuha Inspiration

plus this stretch

meals :

brunch

╰・nothing was cleaning

snacks

╰・salted pretzels again

dinner

╰・amala and egusi with little protein

habit tracking:

maintain calorie deficit of 1,048/1200 hit 10k steps 7+ hrs of sleep 2l of water 30mins+ of movement journal progress movement cycle [3/3] eat between 12 pm and 8 pm = 5/8

💌notes: today was definitely better than yesterday. yay

﹥*:ꔫ:*+ﾟ

photo credits: pinterest and tumblr

[rosenbraut]

loving and moving my body this week (09.09.-15.09.)

Monday. ballet cardio [15 mins] // Yoga For A Relaxing Night's Sleep [10 mins]

Tuesday. (retro) standing pop pilates [15 mins] // ballerina arms [10 mins]

Wednesday. belly dance workout [15 mins] // routine for better sleep [8 mins]

Thursday. stretch and sweat session [12 mins] // Yoga for stress relief [10 mins]

Friday. no hands morning yoga [11 mins] // belly dance workout [15 mins]

Saturday. the ICONIC waist shrinking booty shaking workout [10 mins] // upper body stretch [10 mins]

Sunday. standing pilates [10 mins] //yoga stretches in bed [15 mins]

–

I'm not at home, so this week's selection is tailored to what I can do while I'm on my trip - two short sessions a day, all to be done either standing or (at night) in bed. It's an interesting challenge and also such a great opportunity to try new things and revisit absolute favourites that I rarely do these days.

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[ros3ybabe]

Daily Check-in: July 16th, 2024 🎀

Today was such a good day despite the little bit of anxiety I felt before I zoomed my boyfriend. I was productive today, more than I've been in a while, and I'm feeling good!

🩷 What I Accomplished

~20min upper body workout (via health coach plan)

30min treadmill walk (via health coach plan)

bought some stuff I needed from grocery store

did my morning skincare

took a nice shower and washed my hair

cleaned around the hotel room

washed all dirty dishes in the hotel room

took out all the trash from hotel room

studied ~1.5 chapters of Korean (Hangul) on Busuu

watched Hangul Lesson videos 1-4 on Learn Korean with Billy Go on YouTube + took some notes

decided to purchase Talk to Me in Korean subscription when I get paid this week

watched a short hangul lesson from TTMIK on YouTube

tried a vanilla chobani Greek yogurt drink

tried the classic root beer ollipop probiotic soda

video called my boyfriend for 2.5hours

washed and put away all my laundry

bought electrolyte tablets since I'm working out and sweating more now

💔 What Could've Gone Better

massive headache, probably due to dehydration

stomach issues for no reason, definitely not fun

a bit of anxiety, made me cry just a little, don't know what made me anxious

💗 Stuff For Wednesday (July 17th)

complete the pilates full body workout + walk from health coach's plan

drink more water!!

eat as good as I did today

study Korean more to prepare for next Wednesdays trial lesson (still can't believe I booked that as a complete beginner right now, but hey, I love learning and challenging myself)

maybe take a small solo hike?

maybe have a morning video call date with the boyfriend??

morning + night skincare

morning + night journaling

look into booking another Spanish Italki lesson with current teacher

plan out a kanguage study schedule that fits my life and time availability

💕 Song of The Day: Rockstar - LISA

can you teach me Japanese, I said Hai Hai 😍

til next time, lovelies 🩷

[museenkuss]

loving and moving my body this week (11.03.-17.03.24)

Monday. Energising Total Body Pilates [14 mins] // Exhale to Split Day 1 [31 mins]

Tuesday. Full body toning Pilates [15 mins] // Exhale to Splits Day 2 [30 mins]

Wednesday. Apartment Friendly Ballet Cardio Workout [12 mins] // Exhale to Splits Day 3 [28 mins]

Thursday. Pilates to lengthen and sculpt [20 mins] // Exhale to Splits Day 4 [26 mins]

Friday. Full Body Pilates - thighs, arms, obliques [15 mins] // Exhale to Splits Day 5 [23 mins]

Saturday. Bellydance [15 mins, ad break] // Exhale to Splits Day 6 [23 mins]

Sunday. feel good pilates [20 mins] // Exhale to Splits Day 7 [23 min]

___

* After a few weeks of quiet on-and-off morning workouts, I'm finally getting back into the flow of working out regularly. This week, the plan is to do something in the morning (20 mins tops!) and then finish off the day with the first week of the Exhale to Splits challenge by Bright&Salted. I'm really excited, I've been wanting to do this for ages!! :) And with how stressed I've been lately, this seems like the perfect challenge!

In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners

[beforeiread-studies]

Ballet as an adult beginner - first 6 months

I'm 22 and I signed up for an adult beginner ballet class in September 2023. It is now February 2024 and I have Things To Say.

My background

I've played Just Dance. That's the full amount of my dancing experience. Nor do I have any natural talent. My idea of dancing is jumping in place while throwing my arms around. If I can do ballet, you can too.

My experience

I take beginner adult lessons at a dance studio (no drop-in classes).

After the first lesson, I didn't want to sign up. We did what I can now recognize as extremely extremely EXTREMELY basic barre exercises, floor barre and arm movements. They are the building blocks of ballet and a precursor to everything else, but as an absolute beginner you don't know that and it can feel very boring & underwhelming.

But I realized: the worst that can happen if I sign up is being bored 2 times a week + some muscle gain and an improved posture. I decided to commit to one trimester and reevaluate after Christmas.

GOSH I'M SO GLAD I DID.

At the beginning, it's boring. It's ok. It's normal. Just keep going! In just a couple of lessons, the difficulty level increased and everything started to make sense too.

Our teacher is great. Those first simple exercises slowly built up our strength and coordination and each class became a little bit more challenging, a little more rewarding.

Soon, I found myself smiling broadly every time I walked home after a lesson. I became excited about every little improvement. I realized that I could do it, and more easily than I would have ever expected. Most importantly, I realized that I had always secretly wished to dance but I had never acknowledged it to myself.

And I'm very glad I've finally started.

Class structure

I do 2 1-hour classes a week. We start every lesson with barre exercises ie moving one leg and arm at a time while the other foot stands firmly on the ground and the other hand is on the barre to help with balance (at first, you will probably start with both hands gripping the barre).

Then we might do centre or diagonal exercises or both if there is enough time.

Centre is basically the barre exercises, but without any barre to lean on. You might think you've mastered an exercise at the barre, then get thrown in the centre and find yourself completely out of your depth again. That's ok, it's normal and you will get better. We also do jumps and various pas/ways to walk towards left/right.

Diagonal exercises is walking in diagonal from one corner of the room to another, but you are going to walk in weird ways. So far we've done things like pas de polonaise and preparation exercises for pirouettes.

During the first few lessons, we only did barre and floor barre, so don't worry about centre and diagonal just yet.

Before enrolling I had this idea that we'd do the same exercises over and over again for hours, with no breaks. But it's not like that. There is a "routine" at the barre that we do every lesson, yes, but every exercise is repeated only 1 time per lesson (per leg). That still allows you to improve quite quickly. You'll be amazed at your progress from just one week to the next.

Also, at first, the classes were very light but now they are a full-on workout so don't be deceived.

Other stuff to know

Can I learn ballet on my own? I don't recommend it, especially if you are a complete newbie like me. There are so many things I do wrong that I never even notice until my teacher points them out to me, again and again. If you don't know what you are doing you'll end up in weird positions that will just make the exercises harder + possibly injure yourself. A good teacher is also going to tailor the lesson plan to your needs and goals. If you can, go to live lessons, either in person or online.

What should I wear? Every school has its own rules but they shouldn't be too strict. I simply throw on some leggings, a tight-ish t-shirt and a zipped-up hoodie. It's important that the clothes more or less adhere to your body, so your teacher will be able to correct your posture more easily ie no oversized t-shirts. The only thing you really need are ballet shoes and your teacher will be able to direct you to a shop. Mine cost around 25€.

Will I lose weight? Maybe. I didn't lose weight according to the scale but that's probably because the little I lost became muscle. My arms are certainly stronger and in general I feel better in my own skin.

Will I become more flexible? Yes. We do a lot of stretching exercises.

Will it improve my posture? Yes. Or at least, you'll become more aware of your posture, which is a start.

Do I need to learn the terminology? Depends on your teacher. I didn't, because my teacher is willing to explain again and again what the various French words mean. Perhaps yours will be more strict.

Am I too old/too young/too fat/ too something else to start ballet? No. In my class, I'm the youngest at 22, while the oldest student is 52. We all have different body types. Some of us had previous dancing experiences (as children) and some didn't. Most of us were absolutely inflexible at the start and are slowly improving. And frankly, if anyone gives you shit about your age or body type or skill level, that's not good people and you should get out of there ASAP.

Just go for it!

*check the weblogs for updates*

[whossiren]

75 Soft Challenge Week 2-

Mediterranean Diet:

This week I worked on two things ordering Mediterranean style food while eating out and trying to be flexible with my idea of this diet. The idea is to embrace a more plants based diet being primarily pescatarian.

I do want to cut down the amount I eat out but that's a whole separate battle that I hope meal prepping will help with.

Just the foods I ate when dining out were a kale and pinto beans taco, turkey avocado savory crepe, and a cucumber salad.

2 Liters of Water:

I found this easily doable on the days where I exercised not so much on the days where I did not.

It is much easier on my body and I have noticed improvement in my skin. My acne has reduced and my elasticity has improved.

No Alcohol:

Again something I found very easy until my roommate made milkshakes that I didn't realize had bourbon in them until 3/4ths of the was through the glass.

Very good but I'll stick to a normal milkshake from now on.

45 Minutes of Exercise:

I am still a long ways away from being able to do exercises I see on YouTube unless they are slow controlled and a moderate intensity.

I realized I have very tight hamstrings after not being able to do some beginners stretches and warm ups.

After visiting a doctor and a physical therapist I've added some important exercises to my daily routine to be able to have full range of motion again.

10 Pages of Any Book:

I'm currently reading " To the Lighthouse" by Virginia Woolf.

My least completed row this week due to sheer lack of motivation and discipline.

I don't enjoy the writing style of this author even though she came highly recommended by friends and coworkers. I normally don't feel engaged enough to read 10 pages.

I obviously haven't finished the book and hope I come to appreciate the writing style as I continue reading but the initial impression doesn't color me impressed

Summary:

This week was a great attempt and I'm proud of the progress I made even though I know I could do a lot better with improved discipline.

I went from an average of 109lbs to 107lbs. According to my counts I'm at a calorie deficit so I'm a little shocked by this little difference in weight. However it's still great to be losing weight rather than gaining.

I'm late to update because Monday was a complete rest day after I wasn't able to do my full workout session for two days in a row. (when am I not behind though?) I'm thinking of making two days a week active rest days where I do a 45 minutes walk as to not experience burnout.

I hope to have better portion control and cook at home more next week as well.

At a 66% completion rate this week I know I can do better I hope to keep improving.

[liesmyth]

As a certified #jock do you have any home workout tips? I got to get back into a gym but in the meantime I have a barbell and dumbbells at home but no bench or rack, and I don't want to die in an embarrassing self-inflicted accident

I DO!!! Ok, you might know this but reddit is a goldmine for exercise tips; I really recommend the r/bodyweightfitness wiki, and the FAQ over at r/xxfitness (women-centric, nb/trans inclusive) that has an excellent routine rec page for intermediates & beginners.

PERSONALLY. I love love love Caroline Girvan on youtube, my quarantine workout buddy. I think she's since moved to a paid app, but her workout programs are still up. They are actual programs, with a progression scheme etc; she demonstrates exercises and modifications in the videos; and they're pretty tough depending on the amount of weight you use. They helped me not only keep but also grow muscle mass during lockdown, with just an adjustable dumbell set (I swear I'm not being paid to say this) and they're quite fun, with timed reps, supersets, bodyweight exercises etc.

Each program is 10 weeks, 5x weeks (but you can take it at your own pace) and it includes 1 full body workout, 1 cardio / HIIT / circuit training day, and 2x lower body + 1x upper body or viceversa depending on the week. I'm probably making it sound harder than it is, just check out these playlists:

Epic 1 // Epic HEAT // Iron Series <<< these are the ones I've personally done, but there's a LOT more on her channel. I recommend different weights for lower and upper body if you can swing it, and you'd probably want to modify the exercises to incorporate barbell work where you can manage it - like for lunges and rows - maybe bridge chest press from the floor if you feel up for it?

Fun alternative! If you don't want to follow youtube programs is bodyweight-centred programs? Again I rec bodyweightfitness above, they have loads of resources for recommended progressions for stuff like pistol squats or push-up variations etc. Or work on explosiveness doing jumps dumbell cleans, lunges work etc. I feel like you can build a pretty decent upper body progression program even without a bench doing floor presses and maximising what weight you have doing single-arm stuff (like, one dumbell holds stready, the other arm presses) or playing around with isometric exercises and so on.

If you want to unlock next level home workouts you could also get a kettlebell / abs wheel / other deadly instrument. I HOPE THIS HELPS!!

[fitnessnirvana]

GYM MACHINE WORKOUT ROUTINE FOR BEGINNERS

If you prefer to follow an expert-created fitness regimen, we have you covered. Suzy has offered two full-body workouts that may be alternated two to three times per week to ensure that all muscle groups are worked at least twice per week, which will aid in muscular development and strength. Choose a resistance that will make the last few reps difficult while yet allowing you to maintain proper technique.

WORKOUT 1:

Leg press – 3 x 15 reps: The leg push is a compound exercise that targets the quadriceps, hamstrings, calves, and glutes. It's similar to the squat, but demands less core strength and stability and is easier to execute effectively.

Hamstring curl -- 2 x 15 reps: The hamstring curl is an individual exercise that targets the muscles at the back of the legs. Many people suffer from tight, weak hamstrings as a result of prolonged sitting, therefore targeting these muscles is essential for developing strong, balanced legs.

Chest press – 3 x 12 reps: The bench press is an excellent chest workout, but it is highly technical and demands a significant deal of strength, which novices may lack. The chest press machine is ideal for novices who wish to emulate this compound exercise and gain muscle in their chest, shoulders, and triceps without having to get underneath a barbell.

Lateral pull down – 3 x 12 reps: The lat pulldown machine is another compound exercise that targets the back muscles, specifically the lats, as well as the biceps and forearms.

Bicep curl – 2 x 15 reps: The bicep curl machine is an excellent tool for both beginners and expert lifters to target the biceps because it stabilizes the arm and guarantees that just the biceps are functioning.

Shoulder press – 2 x 15 reps: The shoulder press machine is excellent for strengthening the shoulders. Using free weights necessitates a high level of core stability; eliminating this requirement allows you to focus just on the delts.

WORKOUT 2:

The second session uses the same compound exercises (leg press, chest press, lat pull down, and shoulder press) as workout 1, but swaps out the isolation exercises to target different muscles. To target the quadriceps, use the leg extension machine instead of the hamstring curl. For the triceps, use the tricep extension machine instead of the bicep curl.

Leg press – 3 x 15 reps

Leg extension – 2 x 15 reps

Chest press – 3 x 12 reps

Lateral pull down – 3 x 12 reps

Tricep extension – 2 x 15 reps

Shoulder press – 2 x 15 reps

[fitnesflag]

[pettyprocrastination]

TJ I hope you're well!! I had a quick question. How did you get into weight training? Ive been wanting to get more into it (i have noodle arms RIP me), but i. Literally have no idea where to start. Any advice? I'm not sure if I should like. Do a gym membership thing or start with home weights?? There's so much stuff out there and I have no idea where to go with it :') Anyway, i hope you have a lovely day!! 💖💖

Hey love!! I’m doing well, this year has been a bit of a whirlwind but ive got my head on straight haha.  I hope you’ve been doing well!

So here comes a very long winded explanation of my fitness journey and some advice coming in!

I started consistently working out in about september/august when I was still in college and had a built in membership in my tuition. There was a womens weightlifting club at my university that helped me get myself comfortable with weightlifting terms/finding some gym buddies until i felt comfortable to start going with myself. I’m now going relatively consistently on my own, my usual routine was 5 days a week but finding the energy to get there while doing my 9 to 5 has been a bit of a time management shift that im trying to get myself back into. 

Funny enough you reach out because I’m currently writing up a new routine for me to follow for the next two months to get more lower body strength training because I signed up for a deadlift competition for charity in june! (absolutely terrified for it because my lower body strength is still pretty light however this is my chance to get my feet on the ground in terms of getting some experience in powerlifting so! Here’s to trying new things lmao)

 I had played around with using some at home weights in the past multiple times but the issue with using a home weight set is that if you’re following a plan of progressive overload (following a weight training regime that consists of increasing weight over time) you’ll  eventually come to a flat stall unless you have a full weight set from 20-50’s with a bench which can be a pretty penny to get. I only had dumbbells that went from 10 to 20s so after i hit that for certain workouts I couldn’t go up. 

However- that being said! At home workouts can be a great place to start to get yourself used to the movements and following a consistent routine so that if you shift into getting a gym membership you already have a bit of a plan you’ve been working with. 

All-in-all, if you’re like me and you have some gym-anxiety I’d maybe start off with working at home, getting yourself comfortable with body weight and beginner weight workouts before shifting into getting a gym membership so when you go in you have the “okay, I know what im doing and what I want to hit” mentality while also working yourself into using the machines over time. 

As usual- I’m always happy to talk more and if you want to chat about workouts/form/or anything under the sun I’d be pleased as punch for it babes <3

[healthcareonlineblog]

What is the Best Technique to Lose Weight for Beginners

Introduction

Losing weight can feel like an overwhelming task, especially if you're just starting out. With so many diets, exercises, and tips out there, where do you begin? Let's break it down into simple, actionable steps that can help you achieve your weight loss goals without feeling like you're running a marathon on day one.

Understanding Weight Loss

The Science Behind Weight Loss

Weight loss boils down to a simple principle: you need to burn more calories than you consume. This creates a calorie deficit, prompting your body to use stored fat for energy, which leads to weight loss. It's a balance of diet and exercise, with each playing a crucial role.

Common Misconceptions

There are plenty of myths surrounding weight loss. Some people think you need to starve yourself, while others believe you must spend hours in the gym daily. The truth is, neither extreme is necessary or sustainable. It's about finding a balance that works for you.

Setting Realistic Goals

SMART Goals

Setting goals is essential for tracking progress and staying motivated. Use the SMART criteria to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, "I want to lose weight," try, "I want to lose 5 pounds in the next month by exercising three times a week and reducing my sugar intake."

Short-term vs. Long-term Goals

Short-term goals keep you motivated, while long-term goals help you stay focused on the bigger picture. A mix of both can provide continuous motivation and a clear roadmap to success.

Dietary Changes

Balanced Diet

A balanced diet includes a variety of foods to ensure you're getting all the necessary nutrients. Focus on incorporating more fruits, vegetables, lean proteins, and whole grains into your meals. Avoid fad diets that promise quick fixes but often lack essential nutrients.

Portion Control

Even healthy foods can contribute to weight gain if consumed in large quantities. Learn to listen to your body's hunger and fullness cues. Using smaller plates and paying attention to portion sizes can help you eat less without feeling deprived.

Healthy Snacking

Snacking isn't bad if done right. Choose healthy options like nuts, fruits, or yogurt instead of chips or cookies. These snacks can help keep your metabolism running and prevent overeating at meal times.

Hydration

Staying hydrated is crucial for overall health and can aid in weight loss. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day.

Exercise for Beginners

Importance of Physical Activity

Exercise helps burn calories, builds muscle, and boosts your metabolism. It also has numerous health benefits, including improved mood and energy levels.

Finding the Right Exercise

Find an exercise you enjoy, whether it's walking, swimming, dancing, or cycling. You're more likely to stick with an activity if you find it fun and engaging.

Starting Slow

If you're new to exercise, start slow to avoid injury and burnout. Begin with 20-30 minutes of moderate activity a few times a week, gradually increasing the intensity and duration as your fitness improves.

Consistency is Key

Consistency is more important than intensity. Regular, moderate exercise is more effective and sustainable than sporadic, intense workouts. Make physical activity a regular part of your routine.

Mindset and Motivation

Staying Motivated

Motivation can wane over time, so it's important to find ways to keep it alive. Set regular, small goals, reward yourself for achievements, and remind yourself why you started.

Handling Setbacks

Setbacks are a natural part of any journey. Instead of getting discouraged, view them as learning opportunities. Identify what caused the setback and how you can avoid it in the future.

Building a Support System

Having a support system can make a big difference. Whether it's friends, family, or a weight loss group, having people to share your journey with can provide encouragement and accountability.

Tracking Progress

Importance of Tracking

Tracking your progress helps you stay focused and motivated. It allows you to see how far you've come and what changes you might need to make.

Using Technology

There are numerous apps and devices that can help you track your food intake, exercise, and progress. These tools can provide valuable insights and keep you accountable.

Adjusting Your Plan

As you progress, you may need to adjust your plan. If you hit a plateau or your goals change, reassess your diet and exercise routine to ensure they still align with your objectives.

Conclusion

Losing weight is a journey that requires patience, consistency, and a positive mindset. By understanding the basics, setting realistic goals, making dietary changes, incorporating exercise, staying motivated, and tracking your progress, you can achieve your weight loss goals in a sustainable and healthy way.

FAQs

What is the best diet for beginners?

A balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is best. Avoid extreme diets and focus on portion control and healthy choices.

How often should I exercise?

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days per week.

How do I stay motivated?

Set small, achievable goals, reward yourself for progress, and surround yourself with a supportive network. Regularly remind yourself of your reasons for wanting to lose weight.

What should I do if I hit a plateau?

Reassess your diet and exercise routine. Sometimes our bodies adapt, so you might need to increase the intensity of your workouts or adjust your calorie intake.

Are there any supplements I should consider?

While it's best to get nutrients from food, some supplements like multivitamins, omega-3s, or protein powder can be helpful. Always consult with a healthcare professional before starting any supplement regimen.

[rosenbraut]

🌹rose bride inspired🌹 - loving and moving my body this week (11.08.-18.08.)

Monday. Dancer workout [31 mins] 

Tuesday. feel good pilates flow [20 mins] // beginner’s ballet flexibility [8 mins]

Wednesday. beginner’s bellydance tutorial for slow and fluid movements [20 mins]

Thursday. pilates for flexibility and mobility [22 mins]

Friday. slow & simple sensual floor flow [21 mins]

Saturday. pilates - barre fusion [20 mins]

Sunday. full body, deep stretch for beginners [24 mins]

–

After trying a week of workouts inspired by the duelists of Shōjo Kakumei Utena some time ago, I'm using the concept of the rose bride as an inspiration for this weeks' workouts! This isn't about Anthy as a person or the 90s Shōjo body image, but rather the idea of what the rose bride is. An elegant, ethereal, irresistible creature. A blank canvas people project their wishes on. In honour of my new url, I've decided to put together a set to reflect of what I think would go into embodying this almost-human wish fulfilment: Sensuality, quiet strength, grace and flexibility. Disclaimer: One could argue that one very vital point of the whole anime/manga is that Anthy's situation is a tragedy she's rebelling against.

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :)bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[toastsnaffler]

sorry if this is odd to ask but what is your workout routine? I’m trying to motivate myself into exercise again and seeing how other people do it helps. Have a good one!

meant to reply to this sooner but I forgor… getting round 2 it now tho! disclaimer I dunno as much abt exercise science as I’d like to + don’t rly have any 'training' so my approach just comes from personal experience - take this w a pinch of salt lol. I’ll split it in 2 parts: my routine first + then a list of things that personally motivate me in a reblog in case u find any of that useful >:-) (under the readmore cuz this ended up being kind of long 👇)

ok so: I try to ‘actively’ work out 5 days a week. this tends to be broken into 1-2 longer full-body sessions (around 60-120 mins long, at the mo usually bouldering/parkour or a full-body home workout) with a rest day before/after + then 3-4 shorter home workouts (30-60 mins long, usually some form of weight/resistance training, targeting specific muscle groups). e.g. a fortnightly workout timetable might look smth like this for me:

I don’t tend to plan specific workouts more than a few days in advance so I don’t actually follow an explicit timetable like this. instead I set aside an ‘exercise timeslot’ every day (usually 4-6pm) and I’ll intuitively decide how to work out on the day – i.e., what part of my body feels ready to go? what part feels tired + needs a break? do I have the energy/focus to do 45 mins or do I need to shorten it to 30? do i need a rest day? working out regularly means I have a good sense of how long I need for certain muscles to recover so if there’s an activity I want to do on a specific day (like a sports club I wanna attend) I’ll keep it in mind and plan accordingly so I’m fresh for that. as a rule of thumb, I avoid working the same muscle group on consecutive days + give myself a full rest day before & after any intensive full-body workout. I also try to never take more than 3 back-to-back rest days unless I’m sick/on my period/life gets in the way – otherwise its very easy for me to fall out of routine even if I’ve maintained it for months beforehand (<- adhd ass)

(also worth noting – my ‘rest days’ aren’t completely ‘inactive’ – I’ll go for a walk or do some stretches/yoga or another gentle activity instead. I need a lot of physical movement in my life or I go stir crazy <- adhd ass strikes again)

my ‘home workouts’ are the sort of movements u can do at a gym with the equipment there, but I replicate them with a yoga mat + my own weights + a sturdy chair. I have 6kg & 10kg pairs of dumbbells, plus yoga blocks + resistance bands for extra challenge. most of my workouts are based on resistance/interval training, which is focused on increasing strength by repeating sets of movements/holds at a consistent intensity/pace for specific lengths of time, with short timed rest periods in-between (e.g., a typical workout might look like 45 mins of 45 movements targeting 1-2 muscle groups, each done for 40 seconds followed by a 20 second break before immediately moving onto the next).  I like it bc I can rly feel the progress I make + find it satisfyingly challenging (<-masochist) but also bc its easy to tailor to my own ability/how much energy I have that day etc by changing weights/pace. it also works with my adhd brain bc I only have to do each movement for 40-50 seconds at a time before moving on to smth else so I don’t get as easily distracted (as opposed to doing like xyz number of reps for xyz sets). if you’re interested, I swear by caroline girvan – I’ve done her EPIC programmes a few times now + often cherrypick from her videos when I want to work certain muscle groups without sitting down + compiling a list of individual exercises + setting a timer myself. the ‘EPIC beginner’ series is a great intro to her longer ones, I sometimes use that to ease myself back into working out if I haven’t for a while, but be warned it isn’t aimed at ppl who are completely new to that style of exercise. I think she has an app now that comes with an ‘absolute beginner’ version + a 14 day free trial(?) so might be worth checking that out. I will admit some of her stuff is TOUGH - I still can't do all of them w the same weights/pace she does... I particularly struggled with wrist strength when I started out too and had to do some separate conditioning/strengthening exercises before I could even work up to doing like. a single push up on my knees... so if u do check her out try not to get put off by how crazy strong she is bc thats literally her career skfjkj the important thing is just doing it to the best of ur own ability/to ur point of hypertension + keeping good form throughout!!

full body home workouts are pretty much more of the same just longer since I'm hitting more muscles (i.e. 60-90 mins) + sometimes with cardio elements (altho I can’t do HIIT workouts involving jumping at home bc I’m a respectful upstairs neighbour 😔). If I go to the bouldering gym (I try to go fortnightly atm) I’ll usually spend ~2 hours, focusing on trying to send one route at a time until my arms give out. im currently getting confident with V2 grades and tentatively working on V3s. its probs my fave sport, there's a level of problem solving to it that I find rly mentally stimulating... even tho I boulder solo, trips to the gym are social for me bc I often end up chatting to ppl working on nearby problems + picking up technique/advice from them, its a v welcoming space (I'm also planning on joining my new city's queer climbing group!). the parkour sessions I go to are also social, they're run locally for free around the city + structured by more experienced members in the community. they usually involve a warmup, conditioning, drills focusing on certain movements/jumps etc, and then free 'play' trying to put those moves into context. again ~2 hours long. im def not a pro at climbing or parkour but theyre super fun + would 100% rec if ur interested + can find a friendly local group for either, u can teach urself using online resources too :-)

goes without saying but I also warm up for at least 5 mins before doing ANYTHING!!! I try to cater it to the muscle group im planning on working with but still cover the whole body cuz its important to get ur heart rate up + even when u focus on one muscle group there will be others that get dragged in. I don't rly have a 'set' warmup but again caroline girvan has some good ones on her channel 👍 likewise always good to cool down after with stretches cuz future me will be grateful for it.. altho sometimes I'm a bit lazy abt it 🤭

okkkk i think that’s pretty much the bulk of it, I’ll stick my motivation tips in the reblog 😁