#high-frequency workouts

[ancientroyalblood]

Grease the Groove Method: How to Incorporate High-Frequency Training for Strength Improvement

The Grease the Groove (GTG) method, popularized by strength coach Pavel Tsatsouline, is a training philosophy focused on building strength and proficiency in specific movements through frequent, submaximal practice. Unlike traditional workout routines that prioritize volume and fatigue, GTG emphasizes repetition and technique, allowing athletes to improve their neuromuscular coordination and gain…

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles requires your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can be beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[sosuigeneris]

Socialite Series: Cherry’s Master Post

Things that have helped me, that could help you. Here is a master list of my softmaxxing journey!

Body:

J*hn Bent*n’s workouts: Yes he’s an asshole but his workouts really do work. He used to train models and his workouts are life changing.

2. B-12 Lipo salines: These you can consume in a shot (like an injection) or in a saline (go to a GOOD DOCTOR for this). I prefer the saline, and my doctor recommended the 6 week course for me (one saline every week). It burns subQ fat and that was the main reason why I began using those. There is zero side effect to these, acc to my doc.  edit: don’t really recommend these anymore. I’ll update this list when I finish my Emsculpt.

3. Diet: More protein, more vegetables, more water and lesser intake of carbs. Carbs are important but i used to over-consume them. Cutting down has helped me a lot. I also did a gut bacteria test (you basically sent a piece of your shit to a lab and they analyse it) to understand what foods worked for me and what didnt. 

4. Probiotics for metabolism management 

5. Measuring: I stopped tracking weight and began tracking body fat % instead. I feel that this works better for me. 

6. Wood therapy: I KNOW. You lot will think its bogus but it helped me and im sticking to it, so there. There’s no wood therapy spa near me, so i ordered the wood therapy tools from amazon, plastic wrap, a waist trainer, almond oil. I looked up videos on wood therapy and lymphatic drainage, and i do it for about 5 mins on my tummy and thighs before my work outs, wrap my torso with plastic wrap, throw the waist trainer on top. 

✨

Skin:

Accutane: this helped me tremendously with my acne and my skin is 95% blemish free now. If you are taking this, remember to be disciplined and regular. 

Zero alcohol: I stopped drinking completely and its done my skin and health wonders.

Products: Sunscreen + Vitamin C combo in the AM. Retinol + moisturiser at night. Recommended by my dermat. 

Hair removal: I refuse to shave because its so uncomfortable so i prefer to wax once in 2 months. Personally, when I began exfoliating my body twice a week - I use a scrub by the Body Shop - I noticed that the hair was growing back slower than it used to. I use a loofah for everyday too. I don’t believe in laser because it’s never just 6 sessions; you do have to have “maintenance” sessions as well post the 6.

Face sculpting: Gua sha on alternative nights. I dont know if this works or is placebo, but I felt like it did. 

Body lotion every day. Twice a day sometimes. I swear, it makes you smell good and feel so soft. 

Expensive make up: specially, foundation. I’m sorry, i know this could be controversial. But idk what cow semen Charlotte Tilbury puts in her make up, it seriously makes me glow. I’m yet to find a good drug store alternative. A while back, I stopped wearing concealer, and I began using a lighter shade of CT’s foundation as concealer over my normal shade. I feel that because the products are chemically the same, they blend better and don’t react and “peel.” Highly recommend that too. For the rest of my face like powder, blush, eyeliner, I do use normal drug store make up.  

✨

Oral hygiene:

I used to have braces. After taking them off, I noticed a difference in my jaw.

Brush, floss, Listrine, tongue cleaner

Mild whitening. I think Hollywood level teeth whitening looks crazy and I want to look as “naturally” beautiful as possible.

✨

Hair care:

For hair growth: as recommended by my doc: minoxidil hair foam 5% w/w Tugain Foam.

High frequency wand before wash days on my scalp. 

Moroccan hair oil. I use a tiny amount everyday on my ends after I finish my make up for the day and I swear it makes my hair shine like crazy.

I also got hair Botox done because i used to have curly but absolutely unmanageable hair. I tried to make it work for years but i gave up and caved in to having permanent straight hair and I love it. 

I only shampoo twice a day so on days when i workout but don’t shampoo, i use hair perfume. I spray some of it on my brush and run it through my hair. I swear it works. 

✨

Overall:

The colour palette theory seriously works. I didn’t realise that wearing the right colours can impact you so much.

Confidence is absolutely key. I seriously recommend going to a group class of some sort if you have the time and just mingling with random people. Social situations are important to gauge your “standing.”

Random but if you have a big nose: grow out your eyebrows / fill them in slightly thicker. I noticed that when I had thin eyebrows, my nose would stand out more but when I made them thicker, it balanced my face out better. 

Steam iron your clothes before you wear them. You will look 100% put together. 

*IF* you’re aesthetically challenged when it comes to picking clothes, use my rule of thumb: never wear any more than 3 colours at once  (remember: IF you can’t put outfits together). 

[st0rmyskies]

Little bit embarrassed to be sending this ask, but I looked through the hsh boys' rankings and now I'm curious.

How often do the respective guys masturbate? Any preferences in technique, tools, or entertainment material?

Are you KIDDING anon don’t be embarrassed I live for finding this kind of shit in my inbox

Under the cut for spice.

Time

As one friend put it, “he never needs to do it because someone’s always crawling up his leg.” Well, yes, but during those rare dry spells the man does have to tend to business now and again in order to maintain that… sunshine-y personality. He’s an every-other-day practitioner, every third day at most. By the fourth day he is considerably irritable. No unnecessary props or entertainment or all that. It’s purely perfunctory, mainly manual, and it's typically a nighttime affair. His only indulgence is lube. Perhaps afterward he can get some decent rest.

Twillight

This boy makes self-care a part of his daily routine, every day. Why the hell did you think he was so nice?? He’s one to sneak away for an afternoon nap, or at least some quiet time alone in his room, and that door is locked. He likes videos, the short free ones you find on any generic site, but he watches them muted for fear of discovery. He likes to be mostly-clothed, just unzipping his jeans and holding the hem of his shirt in his teeth. He likes having something in his mouth to bite on during. A lotion guy. If it’s a special night that he has some alone time, he might try to indulge in a bit of back door experimentation.

Wild

Our bby Wild is a twice-daily buddy, once as a little wake up treat and again as a wind-down activity before bed. Any encounters with partners or roommates are just a happy lil bonus in his day. He has vibes but can never remember to keep them charged, and he is very fond of insertables for solo play. He keeps it to his room and he’s generally quiet but the guys know, if not for the panting than for the blissed-out look on his face and mussed hair when he emerges. He does like pictures and seeks them out often for some solo inspo.

Champion

The definition of utilitarian, his needs are sporadic and taken care of with an efficient shower moment. It’s just another part of the routine for him. Wash the hair, scrub his arms, feel between his legs—Interested? No?—start rinsing. He does have a guilty pleasure for all things media, though, especially amateur. It’s just more realistic. Those episodes are spent in his room with the door locked and a chair in front of it. He passes it off as a post-workout nap.

Warriors

He is also a once-a-day-er because Warriors never denies himself anything pleasurable, ever. It’s a morning routine thing for him (unless the preceding night was particularly taxing), that way he can just hop in the shower right after to clean up and get on with his day. No media, no toys, just some silky lube and a rousing arm workout to start the day.

Sky

It is a rare event for him to indulge. And by that I mean once, twice a week. There is no shortage of interest, and he will give the little guy a friendly hand now and then, but he likes to wait most of the time. It’s better when he waits. I have two prevailing theories for this: one, Sunny might have a say in when he gets to, if that kind of play excites them both; two, you KNOW that boy is passing the FUCK out as soon as he’s finished. The risk of being discovered in a compromising position is therefore very, very high.

Wind

As a hot-blooded young man, he too is a once-a-day fiend, with the occasional second or even third round if the mood strikes him. There is no rhyme or reason to his timing. He likes videos best and will set up in bed with something playing on his monitor(s) and his headphones on. Likes bossy women. Also a lotion guy.

Four

Frequency varies between twice weekly to every day. Four shies away from any visual media, although he'll read stories now and then. He doesn't do things while he's reading, but he'll remember scenes sometimes and let them play out in his mind. It's a casual affair, something more about relieving tension than any surges of lust. It just feels good. And taking care of it himself is way better than involving other people (ew). Although he enjoys squishy silicone toys, it's more so that he can squish them than it is about using them. (You know how some dick designers offer little mini pours of silly things like little dragons or cats? That's what he likes.)

Legend

He's not an every-day guy, but when Legend goes for it he goes for it. We're talking toys, maybe rope, maybe wearing something special that he feels good in. We're talking multiple o's. Something something growing up homeless meant that moments of secure privacy were rare, so he had to make the most of them. It's a habit that dies hard.

Hyrule

During school, he'd sort of... forget about his needs until they roared to the surface, demanding immediate attention or else he was not going to study. Now that he's more secure in his fellowship years, Rulie tends to save those times of self-love for off days, which he only gets 2-3 a week. He's more apt to spend time with a partner than solo, anyway. It's just his preference.

Dark

No one's surprised that he's once a day, right? Sometimes it's a wake up thing, sometimes he waits until he gets in the shower. He'll just spit in his hand and go for it. There are occasions when he busts out a box of insertables from beneath his bed and has a grand ol' time to himself on a boring afternoon. He'll watch videos, he'll just fantasize, above all he's not picky. On those days when he knows he's seeing his boo that night, he might abstain, but that makes him VERY hungry later on in the day.

Shadow

He's incredibly secretive about his habits and preferences. He has a wide variety of implements including vibes, phallic objects, silicone eggs, you name it. He has only a moderate drive and will make use of them a couple times a month at most, although sessions are typically long-ish. What's that saying about 'doing what you love'? Yeah, well, when you make something fun into a job you kind of don't view it the same anymore.

[freeonlineworkouts]

How Do I Get Rid of My Belly Pooch?

Getting rid of a belly pooch (the stubborn fat around the lower abdomen) requires a combination of targeted exercises, healthy eating, and lifestyle changes. While spot reduction isn’t possible, you can reduce overall body fat and tone your core to achieve a flatter stomach. Here’s a comprehensive, science-backed guide to help you tackle that belly pooch:

1. Understand the Causes of Belly Pooch

Before diving into solutions, it’s important to understand why belly pooch occurs:

Excess Body Fat: Stored fat in the abdominal area.

Hormonal Changes: Cortisol (stress hormone) and estrogen imbalances can lead to fat storage in the lower belly.

Poor Posture: Slouching can make your belly appear more pronounced.

Bloating: Digestive issues or food intolerances can cause temporary bloating.

Weak Core Muscles: Lack of muscle tone in the abdominal area.

2. Nutrition: The Foundation for Fat Loss

You can’t out-exercise a bad diet. Focus on these nutrition strategies to reduce overall body fat:

2.1 Eat in a Calorie Deficit

How It Works: Consume fewer calories than you burn to lose fat.

Tip: Use a calorie-tracking app to monitor your intake.

2.2 Prioritize Protein

Why: Protein boosts metabolism, reduces appetite, and preserves muscle mass.

Sources: Lean meats, fish, eggs, tofu, legumes, and Greek yogurt.

2.3 Choose Healthy Fats

Why: Healthy fats keep you full and support hormone balance.

Sources: Avocados, nuts, seeds, olive oil, and fatty fish.

2.4 Reduce Refined Carbs and Sugars

Why: Excess sugar and refined carbs can lead to fat storage, especially in the belly.

Tip: Replace white bread, pasta, and sugary snacks with whole grains, fruits, and vegetables.

2.5 Stay Hydrated

Why: Water aids digestion, reduces bloating, and supports metabolism.

Tip: Drink at least 8-10 glasses of water daily.

2.6 Limit Alcohol

Why: Alcohol is high in empty calories and can contribute to belly fat.

Tip: Opt for healthier alternatives like sparkling water with lemon.

3. Exercise: Burn Fat and Tone Your Core

Combine cardio, strength training, and core exercises to target belly fat and build muscle.

3.1 Cardio for Fat Loss

Why: Cardio burns calories and reduces overall body fat.

Examples: Running, cycling, swimming, or HIIT workouts.

Frequency: 3-5 times per week for 30-45 minutes.

3.2 Strength Training

Why: Building muscle increases your resting metabolic rate, helping you burn more calories.

Examples: Squats, deadlifts, lunges, and push-ups.

Frequency: 2-3 times per week.

3.3 Core-Specific Exercises

Why: Strengthening your core muscles helps tone and flatten your stomach.

Exercises:

Plank: Hold for 30-60 seconds, engaging your core.

Bicycle Crunches: 3 sets of 15-20 reps.

Leg Raises: 3 sets of 12-15 reps.

Russian Twists: 3 sets of 20 twists (10 per side).

Mountain Climbers: 3 sets of 30 seconds.

Frequency: 3-4 times per week.

4. Lifestyle Changes to Support Fat Loss

4.1 Manage Stress

Why: High cortisol levels can lead to fat storage in the belly.

Tips: Practice yoga, meditation, or deep breathing exercises.

4.2 Get Enough Sleep

Why: Poor sleep disrupts hormones that regulate hunger and fat storage.

Tip: Aim for 7-9 hours of quality sleep per night.

4.3 Improve Posture

Why: Good posture engages your core muscles and makes your belly appear flatter.

Tip: Practice standing and sitting tall, with your shoulders back and core engaged.

4.4 Reduce Bloating

Why: Bloating can make your belly pooch more noticeable.

Tips:

Avoid processed foods and carbonated drinks.

Identify and eliminate food intolerances (e.g., gluten, dairy).

Eat smaller, more frequent meals.

5. Advanced Tips for Stubborn Belly Fat

5.1 Intermittent Fasting

How It Works: Restrict eating to a specific window (e.g., 8 hours) to promote fat burning.

Example: Eat between 12 PM and 8 PM, fast for 16 hours.

5.2 High-Intensity Interval Training (HIIT)

Why: HIIT burns more calories in less time and boosts metabolism.

Example: 20-30 minutes of alternating sprints and rest.

5.3 Incorporate Resistance Training

Why: Building muscle increases your resting metabolic rate.

Example: Add weights to your squats, lunges, and core exercises.

6. Sample Weekly Plan to Target Belly Pooch

Monday:

Cardio: 30-minute run or brisk walk.

Core Workout: Plank, bicycle crunches, and leg raises.

Tuesday:

Strength Training: Full-body workout (squats, push-ups, rows).

Wednesday:

HIIT: 20-minute session (e.g., 30 seconds sprint, 30 seconds rest).

Thursday:

Core Workout: Russian twists, mountain climbers, and planks.

Friday:

Cardio: 45-minute cycling or swimming.

Saturday:

Strength Training: Lower body focus (lunges, deadlifts, glute bridges).

Sunday:

Rest or Active Recovery: Yoga or stretching.

7. Patience and Consistency

Why: Belly fat is often the last to go, so consistency is key.

Tip: Track your progress with photos, measurements, or how your clothes fit.

Conclusion

Getting rid of a belly pooch requires a holistic approach that combines healthy eating, regular exercise, and lifestyle changes. By focusing on reducing overall body fat, strengthening your core, and addressing underlying factors like stress and bloating, you can achieve a flatter, more toned stomach. Remember, consistency and patience are key—stick with your plan, and you’ll see results over time!

References

Harvard Medical School. (2020). Abdominal fat and what to do about it. Retrieved from www.health.harvard.edu.

American Council on Exercise (ACE). (2019). The Truth About Spot Reduction. Retrieved from www.acefitness.org.

Schoenfeld, B. J. (2011). The effects of resistance training on body composition and strength in obese women. Journal of Strength and Conditioning Research, 25(1), 1-10.

By following this guide, you’ll be well on your way to saying goodbye to your belly pooch and hello to a stronger, healthier you!

[angelfrmheaven555]

I Am Living My Dream Life

🩰 I am extremely motivated all the time. I rarely have burnouts, and when I do I know exactly how to handle them. I always keep my sacred space clean, I tidy up daily and sweep/vacuum. I always do my skincare, day and night. I am well groomed from head to toe. I always take care of myself. I know the difference between being lazy and not having motivation. Motivation comes to me as easy as breathing does.

🩰 I am so smart. I have the highest score on every single test I take. Knowledge comes easy to me. It’s never hard for me to learn anything. I excel at everything I do. I get over an 100 on all assignments. Ask me a question and I will always know the answer. I am like an AI robot because I am so smart.

🩰 I am in touch with my inner soul. My energy vibrates on a high frequency. Angel numbers are always a part of my day. I take time to get to know God better. There is always time in my day for God.

🩰 I stretch and workout daily. I also eat extremely healthy. I understand it’s okay to have cheat days. I know when my body needs a rest day. I know how to give my body a rest day.

🩰 I know how to ignore drama. I know how to leave negative people and thoughts behind, I delete them out of my life without a second thought. I am immune to negative people. My soul is cleansed from any form of negativity.

🩰 I am living proof of picture perfect. When I look in the mirror I love exactly what I see every time. I look so beautiful without makeup or any altercations to myself. When other people look at me they also see my angelic looks and vibes.

(hi, gorgeous. take what resonates with you, leave what doesn’t🩷)

[cocorevival]

My daily routine ~

MORNING RITUAL (WAKING UP TO ASCENSION)

Wake-up time: 6:30–8:00 AM

Daily Weigh-In

First thing, after using the bathroom, before water/food.

Naked, neutral, non-emotional. Just data.

Log if you want. What matters is consistency.

Wash Face & Body

No phone. No delay. Go directly to cleanse.

Cold water, gentle face cleanser, full-body rinse.

Morning skincare: Cleanser → Serum → Moisturizer → SPF → Lip Balm.

Makeup (even if it's just like outing lipstick on a pig ...)

Hydration

Drink 500ml cold water. (You are 70% water. Act like it.)

Coffee + Cigarette + Morning Journal

Sit in stillness with your vice and your vision.

Journal prompts:

"How do I want to feel today?" "Who am I becoming?" 3 priorities or intentions

Daily mantra

Workout Block

☀️ If it’s hot : Workout before coffee/journal (fasted)

🌥️ If it’s cool : Workout after coffee/journal

30–45 mins movement: Pilates, strength, core, or circuit training Mix intensity: challenge = change

Post-Workout Shower Reset

Wash off the old. Come out recharged.

Reapply skincare, brush teeth, fresh clothes = new frequency.

MIDDAY FLOW (DISCIPLINE + CONTROL)

Light, High-Protein Lunch

Small meal

No bloat, no brain fog.

10K Step Walk

No distractions. Just headphones or silence.

Playlist: hot girl summr / meditation / ambient / podcast

Walk = medicine. Walk = clarity. Walk = self-worship.

Mid-Afternoon Reset (Optional)

30–60 min: yoga flow, stretch, lay in silence, read, chill.

Not laziness. It's restoration.

EVENING RHYTHM (GROUND + RESET)

Dinner

Light, clean, protein-centered

Eat slow. No distractions. You’re refueling a future weapon.

Optional Sunset Walk or Stretch

Low effort. High return.

Let the body close the day with dignity.

Evening Skincare Ritual

Cleanse → Exfoliate (2–3x/week) → Toner → Moisturizer → Lip balm

Oil body, brush hair, mist pillow.

Reflective Journaling

Prompts:

What did I do right today? What did I avoid? Why? What do I want to try again tomorrow?

One deep breath. One intention to sleep on.

Devices Off, Lights Dimmed by 10–10:30PM

No blue light. No external noise.

You are sacred. Protect your frequency.

[fhancyy]

Tips To Help You Treat A Yeast Infection

The majority of woman will suffer from at least one yeast infection at some point in their lives. It's good to know what your options are if you ever get one. This article can help you treat your yeast infection in men. Tips To Help You Treat A Yeast Infection The majority of woman will suffer from at least one yeast infection at some point in their lives. It's good to know what your options are if you ever get one. This article can help you treat your yeast infection. Wearing clothing made this website with natural materials is a good way to prevent a yeast infection. Cotton is perfect since it absorbs moisture. Synthetic materials such as nylon will keep the moisture on your body, making an infection more likely.

There are certain ailments which compromise the body's immune system. Diabetes is one and makes women more prone to yeast infections. If you have diabetes, do all you can to keep blood sugar levels normalized. Dry your vagina thoroughly. Yeast likes a moist environment and will thrive where it can find moisture. A dry vagina is a happy vagina! If you're comfortable with it, you can try a blow dryer that is on its low heat setting to dry yourself completely down there. Find out how any medications you are using may interact with your birth control. Your birth control device will not be as effective due to the cream. Abstaining from sexual activity when suffering from a yeast infection is a good idea. If you choose not to do that, talk to a doctor about which birth control is most effective at that time. You can help to ward off yeast infections if you use acidophilus tablets regularly. They contain enzymes that can help balance flora inside your body. Healthy balance is essential when trying to maintain a body free of yeast infections.

If you suffer from recurring yeast infections, investigate the underlying causes. It is not always easy to see the cause, but look hard at some of your habits and activities to try to figure it out. A lot of people have yeast infections because of the clothes they wear, sexual activity, antibiotics, or their diet. Always change your damp clothes immediately after swimming or exercising. If you sweated heavily, shower immediately after your workout. Yeast infections often occur because of excess moisture, since yeast is most likely to arise in a wet and warm area. When you ensure you are always dry and cool, there is less chance of yeast occurring. The ingredient lactobacillus acidophilus is definitely your friend. This live culture is found in many yogurts and can retard the growth of the infection. When you get yogurt that contains this culture, you have to look for varieties that contain no sugar. Sugar can mess with a culture's job because it helps out the infection.

Many people go out without underwear and that is a personal preference, but keep in mind that doing this makes you more prone to a yeast infection. If you can wear cotton underwear, this can help to absorb moisture the best. If you really want to go bare, consider using a feminine powder or deoderant spray; keep in mind that these products may cause a yeast infection, so be very careful. If you have a vaginal strain of yeast infection, consider soaking a tampon in a combination of mostly plain unsweetened yogurt squirted with a few drops of a tea tree oil. The tampon should be left to soak for around fifteen minutes and then put into place. This tampon can be used for at least 3 hours. It can relief that itching and burning sensation.

If you just switched to a new contraceptive, it might be the cause of your recent yeast infection. Some medications, including birth control pills, contain estrogen at high levels. This can disrupt the natural balance in your vagina. If you are suffering from yeast infections, consult your doctor and ask if your birth control method could be contributing to the frequency of them. Keep scented products away from your genitals. These might make the pH in your vagina to be off balance, and that may cause an infection. These products also stop you from smelling any odors that may signal the fact you have an infection. An oatmeal bath can soothe burning and itching from a yeast infection. Colloidal oatmeal consists of oatmeal which has been crushed and boiled in order to cultivate its healing characteristics. Fill your bath up, then add a cup worth of oatmeal to it. An oatmeal bath can help with irritation and redness on your skin.

If you suffer from yeast infections frequently, then you need to be picky about what underwear you wear. Spandex and other synthetic materials ensure that dampness stays in all the wrong places. It's better to use natural fabrics, such as silk or cotton, to get the wetness away. Bubble baths and scented soaps should be avoided if you want to prevent yeast infections. The perfumes used on these products can promote yeast infections. You are also going to want to stay way from scented sanitary pads or tampons because they can do the same thing. If you are continually getting yeast infections in men, you may want to cut down on your sugar and caffeine intakes.

[healthandfitssabout]

How to Lose Weight Permanently

This is the best product for weight loss:LavaSlim FR

Introduction

Permanent weight loss is more than a goal; it’s a transformative journey. While many are drawn to quick fixes that promise rapid results, these often lead to a cycle of losing and regaining weight, leaving individuals feeling defeated and frustrated. Understanding why these quick fixes don’t work is the first step toward achieving sustainable, long-term success.

The Science Behind Weight Loss

Metabolism serves as your body’s engine, controlling how efficiently you burn calories. A slow metabolism can make weight loss more challenging, but it’s not an insurmountable obstacle. The role of calories in this equation is simple: consume fewer than you burn, and you’ll lose weight. However, your body has a “set point,” a weight range that it naturally gravitates towards. To change this set point, it requires consistent, long-term effort.

Mindset and Motivation

Developing a long-term mindset is crucial. Many individuals approach weight loss with the goal of shedding pounds quickly, only to be disheartened when the results aren’t sustainable. Understanding the difference between emotional and physical hunger is essential in avoiding the pitfalls of overeating. Building resilience, especially during challenging times, and maintaining consistency are key to permanent weight loss.

Nutrition for Sustainable Weight Loss

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A balanced diet forms the foundation of any successful weight loss plan. Understanding macronutrients—proteins, fats, and carbohydrates—is crucial in creating a diet that supports weight loss. Protein helps with satiety, fats are essential for hormone production, and carbohydrates provide energy. Incorporating fiber and whole foods into your diet not only aids in digestion but also helps in controlling hunger. Meal timing and frequency can also play a significant role, with some finding success in intermittent fasting while others do better with regular, balanced meals.

Exercise: The Right Kind for You

Exercise is a vital component of weight loss, but it’s important to find the right balance. Strength training helps build muscle, which in turn increases your metabolism, while cardio burns calories directly. High-Intensity Interval Training (HIIT) is particularly effective as it combines the benefits of both, offering a time-efficient way to exercise. Beyond structured workouts, incorporating more movement into your daily life—like walking, taking the stairs, or standing more—can also contribute to your overall calorie burn.

Healthy Habits and Lifestyle Changes

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Small, incremental changes can have a significant impact over time. Start by focusing on one habit, such as drinking more water, and gradually build from there. Hydration is often overlooked but plays a crucial role in weight management, as it can help control hunger and support metabolism. Sleep is another vital factor; poor sleep can lead to hormonal imbalances that drive weight gain. Managing stress is equally important, as it can trigger emotional eating, which often derails weight loss efforts.

Behavioral Strategies

Recognizing and breaking bad habits is a cornerstone of permanent weight loss. Self-monitoring, whether through journaling or using an app, helps you stay aware of your behaviors and make adjustments as needed. Setting realistic goals ensures that you’re not setting yourself up for failure. Achieving small, manageable milestones can build momentum and confidence. Partnering with someone—whether a friend, family member, or coach—can provide the accountability needed to stay on track.

The Role of Support Systems

Support systems are invaluable on the weight loss journey. Involving family and friends can provide encouragement and motivation. Professional help, such as dietitians, trainers, and therapists, can offer tailored advice and support. Online communities and social support groups can also be a source of inspiration and guidance, especially during challenging times.

Overcoming Plateaus

Plateaus are a common and frustrating part of the weight loss journey. Understanding why they happen—whether due to metabolic adaptation or simply needing a change in routine—can help you develop strategies to break through them. Patience and persistence are essential during these times, as plateaus are often temporary and can be overcome with the right approach.

The Importance of Flexibility and Adaptability

Life is full of changes, and your weight loss plan should be adaptable to these shifts. Periodic reassessment of your goals and strategies ensures that you’re still on the right track. Staying motivated over the long term requires flexibility in your approach and a willingness to adjust as needed.

Debunking Weight Loss Myths

There are many myths surrounding weight loss, from fad diets that promise rapid results to ‘magic’ supplements that claim to melt away fat. These approaches are often ineffective and can be harmful. Understanding the truth about genetics and their role in weight management can help you set realistic expectations and focus on what you can control.

Long-Term Maintenance Strategies

Once you’ve achieved your weight loss goals, transitioning to maintenance is crucial. This involves continuing the healthy habits you’ve developed while being mindful of any potential pitfalls. Monitoring your progress, without becoming obsessed, ensures that you stay on track. Continued self-care is essential in maintaining your new weight and overall health.

Real-Life Success Stories

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Learning from the experiences of others can provide valuable insights and inspiration. Real-life success stories highlight the different paths to permanent weight loss and the commonalities in what works. These stories, along with motivational quotes, can serve as a reminder that while the journey is challenging, the results are worth the effort.

Conclusion

Permanent weight loss is a journey that requires commitment, patience, and a willingness to adapt. By focusing on sustainable strategies and maintaining a long-term mindset, you can achieve and maintain your weight loss goals. Remember, the journey is just as important as the destination, and every step forward is progress.

DISCLAIMER

There are an affiliate link is a best product make some profit for me

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[nolonelyheart]

Best Practices for Running

Have you decided to start running regularly as a useful exercise routine for your physical fitness or weight loss?

Let's explore how to turn those initial steps into a journey filled with joy and accomplishment.

Running is a beneficial activity that can give your body the perfect aerobic or cardiovascular workout. But you should not just run, you have to do it right and do it safely.

Here are a few helpful tips that'll help you get started if you're not experienced and a beginner for running.

Start Slow — When running, it is important to begin at a slow and manageable pace to allow your body to adapt and reduce the risk of injuries.

Always warm up with gentle aerobic workouts and dynamic stretches before running to increase blood flow to your muscles and prepare your body for physical activity.

Choosing the proper running shoes is crucial for avoiding injuries, ensuring comfort, and improving running efficiency.

Stay hydrated before, during, and after your run, and consume a balanced diet rich in carbohydrates, proteins, and healthy fats to fuel your body optimally and support recovery.

Running is not just a physical challenge but also a mental one. Cultivate mental resilience by focusing on positive thoughts, setting realistic goals, and practicing mindfulness during your runs.

Start with a basic running or walking routine and gradually increase the duration, frequency, and distance as your body adapts.

Tips for Maintaining Motivation in Running

Setting fitness goals maintains motivation, especially when interest declines.

Running with a partner, in-person or through apps, enhances enjoyment and accountability.

Apps like Justly assist in setting and monitoring fitness goals.

Specific challenges, like time or distance goals, keep motivation high.

Tracking progress with apps like Justly or Pedometers boosts motivation, especially after achieving personal bests.

Incorporating these fundamental tips into your running routine can make a significant difference, especially if you're just starting.

These practices lay a solid foundation for your running journey. For more insights and motivation on how to enhance your running experience, dive into our full article on Justly Blog.

[redhoodscorvid]

os, you've got a workout playlist. got any others? character playlists mayhaps? 👀

Not as many as you might think! I realized recently that I usually listen to the same few albums I like. Spotify told me my preferences last year were "dark and stormy" and I decided I needed to listen to some more upbeat music.

I cribbed the motivation playlist I talked about in @violent138's tag game from a "workout" mix because it has a high BPM. I find that if I don't export the songs I like, Spotify stops playing them and replaces them with songs I DON'T like. So on my way to work or when I'm trying to get going, I play the list that the songs from that On Repeat post. Fire on Up from Paper Kings and What A Day by War*Hall are on this list.

Now I'm playing with finding more chill music, both for quiet mornings when I'm trying to relax (various instruments, Celtic, and forest sound mixes), afternoons when I'm doing sit-down work (Afternoon Chill Beats, with Are You With Me by Lost Frequencies), and car rides when I'm trying to amp up a bit less (Feel Good Saturday Mix, with Shotgun by George Ezra).

I also have a playlist I put together last summer that's a little bit about wanderlust, for going towards outdoor adventures. That includes:

Wildflowers by Maddie Poppe

Silver & Gold by Wild

Shatter Me ft Lizzy Hale by Lindsey Stirling

You're Not Alone by The Mowgli's

King of the World by Young Rising Suns

Born to Fly by NerdOut, Halocene

And here are some of my favourite artists in general:

The Amazing Devil

Billy Talent

Halestorm

Green Day

Miracle of Sound

And some tracks that tell you a lot about my listening habits:

Have You Ever - The Offspring

Breaking the Habit - Linkin Park

Last Resort - Papa Roach

Prayer of the Refugee - Rise Against

The Reason - Hoobastank

Anything but Ordinary - Avril Lavigne

Breathe Today - Flyleaf

crushcrushcrush - Paramore

Drop Dead Cynical - Amaranthe

Sound of Silence - Disturbed

Thank you for the ask, @37nightwalker! Let me know if there's a specific vibe that you'd like to see in a playlist. Maybe I can actually try my hand doing one for a character.

[linzsaw]

75 HARD: day one

[x] read 10 pages - Atomic Habits

[x] 45 minute workout outside - AM outdoor walk

[x] 45 minute workout inside - PM arms + elipitical

[x] gallon of water

[x] followed diet - high protein: protein pancakes, Mexican veggie bowl for lunch, protein shake, banana, brownie and nuts for snacks, and tonight's dinner included Lemon Basil Turkey Meatballs & Creamy rice

[x] took progress photo - good thing I remembered to do this after a big meal :)

[x] no alcohol - nope, and in fact I was pretty ready to give it up and didn't even drink on NYE. I had my last drink on Christmas and not sure I'll ever go back.

Today was a huge success and I'm feeling accomplished! I honestly was in a bit of a rut for the month of December after coming back from Thailand and feeling quite broke and worn out. It felt really amazing to get back into a routine again. I set myself up pretty well for this challenge. They say that New Year’s resolutions are kind of out of place because goal setting should really begin in spring, and that this is a time for rest. I fully get that and support those who are participating in a relaxing period. For me, though, I’ve always done really well when I set my goals at the top of the year. I think monthly check-ins to make sure you’re following your set goals is crucial though! I think having a visual like a vision board or creating a Mind Movie works so well. The background on my phone is a vision board I made a while back and I’ve accomplished almost everything on it. This year, I plan to create a Mind Movie and I’m really excited! If you’re not familiar, these are short videos that you design yourself to get your mind in peak 'manifesting' mode, that you watch first thing in the morning and last thing at night. The idea is to see yourself as having whatever you want now, played out in the movie with hertz frequencies in the background. The goal is to get excited about your dreams, to stop focusing on what is and envision on how you want your life to be.

Preparation

This last week I spent some time collecting recipes, I wrote down all the things I'd like to do daily and weekly, made a workout schedule and plan, and organized a system for how to realistically accomplish these tasks/goals. I also did an intention setting ceremony last night with Yoga Girl's annual podcast which I absolutely love.

On NYE my love and I went out to eat at one of our favorite Italian restaurants and I drank a delicious mocktail that had blackberry, mint, agave, and soda water. I was definitely in bed before midnight (MST) but I did watch the balldrop on tiktok live and got my new years kiss lol. I think this was another way I set myself up for success, just knowing that I did not want to start off the new year hungover. It's not worth it to me and I've really outgrown that poison.

I wondered how well I would do with the outdoor workout with it being winter, but honestly it was really refreshing to jump out of bed and force myself to get outside. The cold woke me up and it was a great start to the day. I listening to a walking meditation. The last time I did this consistently, I very quickly quantum leaped into my dream career from a very depressing job, I passed the ASWB licensing exam by a landslide, and I started my UGC side gig career which has also been quite a success! I'm seriously so damn excited to see how life can get even better than it already is.

The self-development book I started reading is called Atomic Habits by James Clear, and I can already tell I'm gonna love it. I've heard such good things about it. It's about how to build good habits and break bad ones, noting that tiny changes in your day to day life can have a huge impact on your life long-term, whether good or bad. Here's a quote from the book that stood out to me today:

"The impact created by a change in your habits is similar to the effect of shifting the route of an airplane by just a few degrees. Imagine you are flying from Los Angeles to New York City. If a pilot leaving from LAX adjusts the heading just 3.5 degrees south, you will land in Washington D.C. instead of New York. Such a small change is barely noticeable at takeoff- the nose of the airplane moves just a few feet--but when magnified across the entire United States, you end up hundreds of miles apart."

Thanks for tuning into my journey! Can't wait to see the transformation both physically and mentally.

[goodgrammaritan]

Gratitude Journal

Saturday I had my last session with the therapist I've been seeing for the past year. She is leaving the practice, so I had to decide whether to immediately seek someone new or take a therapy break. She gave me some referrals, but seeing that by this point in our work together I was only seeing her once a month, and that that was sufficient, I told her I'd decided to try going without for a bit.

I thanked her for the work we'd done together, and for pushing me out of my comfort zone into trying new things. (For instance, we did sand tray therapy, something about which I was a bit skeptical, but that resulted in a decrease in the nightmares I've been having about my junior high bullies, nightmares that had been occurring with various frequency for 22 years.)

We both agreed that I was doing well, and that our therapy sessions of late had been more me reporting victories and successes, talking about how I used my therapy skills to cope with difficult situations, rather than expressing shame and regret about how I'd handled things. I told her that I was going to continue tracking my daily moods, and utilizing my support system.

After our session I talked with Noah about it, and asked him to keep an eye on me and tell me if I was hyper focusing or obsessing or falling into bad habits. I told him I knew I was asking a lot, but that I would also be doing my best to be vigilant about my behaviors and actions. He was 100% on board, and told me that he was going to be teasing me about things, because that's just his way of getting me to laugh at myself or take a step back and examine my behavior. He said that if I noticed him teasing me repeatedly about the same thing that that might be a problem area. I laughed and agreed that that was a good plan, and was generally feeling very optimistic.

Here's the thing: Saturday was a packed day. I had done my workout in the morning, then I had my therapy session, then Noah and I picked out new tile to repair our floor and also made a stop at Home Depot. I also did three loads of laundry. And I felt good about all of it, but that's a very spoon-heavy day.

So Sunday I woke up exhausted, had very little energy, and was just going through the motions and being a little morose. I expressed a desire to still attend a yoga class, and Noah said he was surprised because the entire day I'd been all "I'm so tired, I don't want to do things, I have no energy, blah blah blah." And he said it in a bit of an exaggerated tone. He left to get a haircut and I decided to do some proofreading work because sometimes that helps my mood, but then I thought, "Hey, he's teasing me, am I wallowing?" And that was enough to kind of jolt me out of my mopey behavior. I told him about it when I got home, and I said it was rude of him to make me follow through on my post-therapy emotional regulation plan just one day after my last therapy session. "I was planning on doing this, but not so soon!" So we laughed about it, and I asked if it had really been a problem, and he said not really, but sometimes I get comfortable being depressed because it's familiar.

"I'm always depressed."

"Is that your secret? You're always depressed?" Noah asked, paraphrasing The Avengers.

"Yeah, I guess."

Then he said "The Incredible Sulk!" and I burst out laughing. I pretended to be appalled, but come on, that shit's hilarious. So, I'm happy to report that my post-therapy strategies are already a success.

9/5/23

[vanitysunday]

So this week I’ve actually been cooking food at home and I’m so happy. It reminds me that I do enjoy cooking when I have the meals planned out and shop accordingly.

I’m not great at meal prepping long term I guess, but I can definitely make a plan and list and follow it for the week. I guess I prefer to cook things the day of and then reuse them for a couple of days. Is that meal prepping but at a high frequency? 😂 it’s meal planning actually

Breakfast

Oatmeal, 2 boiled eggs Brown rice breakfast bowl Eggs with potatoes and bacon

Lunch

Chicken bacon ranch wraps Turkey wraps Burrito bowl

Dinner

Chicken, rice, beans Beef taco bowl Chicken, sweet potato, broccoli Spaghetti and meatballs

Snacks

Banana pinwheels Air-fried cheeseburger egg roll Hassleback potatoes

That’s what I planned through Friday. I bought everything except turkey because it didn’t make the list for some reason lol. I’ll be getting that today or tomorrow. Schedule wise it’s a little free for all. Like Monday I actually made the first dinner and last night the second. But the first lunch I made today, tomorrow will be burrito bowls. Breakfast and snacks I haven’t made at all yet. We’re not really breakfast people during the week. On weekends though we go all out with homemade breakfast. The snacks I might take a stab at today. I’ve made air fried cheeseburger egg rolls before and they were delicious.

I think even if it’s not planned to a T this is good for me because I have everything I need and these aren’t difficult meals to make. I mean we’re basically already halfway through my workweek. I also had a great workout yesterday, doing an upper body workout today. I’m really feeling good and want to keep focusing on small steps.

[optimal-living-lab]

The popularity and efficacy of trendy exercise programs

There are many different types of exercise programs that claim to offer various benefits, such as improving fitness, health, weight loss, mood, and performance. But how do you know which ones are worth trying and which ones are just hype?

One way to evaluate the popularity and efficacy of trendy exercise programs is to look at the scientific evidence behind them. You can use the web search results I found for you as references to learn more about the research on some of the current trends in fitness, such as:

Circuit training: Circuit training is a form of exercise that involves performing a series of exercises in a row, with little or no rest between them. Circuit training can be done with different types of equipment, such as weights, resistance bands, or bodyweight. Circuit training can improve cardiovascular fitness, muscular strength, endurance, and power. It can also burn calories and fat, and enhance metabolism. Circuit training is suitable for people of different fitness levels and goals, as it can be modified according to the intensity, duration, and frequency of the exercises

Cognitive workouts: Cognitive workouts are exercises that combine physical and mental challenges, such as memorizing sequences, solving puzzles, or following instructions. Cognitive workouts can stimulate the brain and improve cognitive functions, such as memory, attention, problem-solving, and creativity. Cognitive workouts can also reduce stress and boredom, and increase motivation and enjoyment. Cognitive workouts can be done with different types of activities, such as dancing, martial arts, video games, or apps. Cognitive workouts are suitable for people of different ages and abilities, as they can be adapted according to the difficulty and complexity of the tasks.

Battle ropes: Battle ropes are thick and heavy ropes that are anchored to a fixed point. Battle ropes are used to perform various movements, such as waves, slams, whips, or pulls. Battle ropes can provide a full-body workout that challenges the muscles, joints, and cardiovascular system. Battle ropes can improve strength, power, endurance, coordination, and balance. Battle ropes can also burn calories and fat, and boost metabolism. Battle ropes are suitable for people who are looking for a high-intensity and dynamic workout that can be customized according to the speed, force, and direction of the movements.

Streaming workouts: Streaming workouts are online classes or videos that offer instruction and guidance for different types of exercise programs. Streaming workouts can be accessed from anywhere and anytime, using devices such as computers, tablets, or smartphones. Streaming workouts can offer convenience, flexibility, variety, and affordability for people who want to exercise at home or on the go. Streaming workouts can also provide social support, feedback, and accountability through features such as live chat, comments, ratings, or leaderboards. Streaming workouts are suitable for people who have different preferences and needs for their exercise routines, as they can choose from a wide range of options in terms of style, level, duration, and frequency.

[healthyfitlifestyle09]

Best workout routine for body recomposition

Body recomposition, which involves simultaneously building muscle and losing fat, requires a balanced and sustainable approach to exercise and nutrition. Here's a unique workout routine that combines strength training, cardiovascular exercise, and flexibility work to help you achieve body recomposition effectively:

"Total Body Transformation Circuit"

Frequency: Perform this workout routine 3-4 times per week, with at least one day of rest between sessions.

1. Warm-up (5-10 minutes):

Start with dynamic stretches and light cardio to increase your heart rate and prepare your muscles for the workout.

2. Strength Training Circuit (3 rounds):

Perform each exercise back-to-back with minimal rest between exercises. Rest for 1-2 minutes between rounds.

a. Deadlifts:

Use a barbell or dumbbells for this compound exercise.

Perform 8-10 reps.

b. Push-Ups:

Do 10-12 reps (modify as needed, e.g., knee push-ups).

c. Lat Pulldowns:

Use a cable machine or resistance bands.

Aim for 10-12 reps.

3. Cardio Interval Training (3 rounds):

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Rest for 1-2 minutes between rounds.

a. High-Intensity Jump Rope:

Jump as fast as you can for 45 seconds.

b. Sprint in Place:

Run or sprint in place with high knees for 45 seconds.

c. Burpees:

From a standing position, drop into a push-up, then jump up explosively.

4. Core and Flexibility Work (2 rounds):

a. Plank:

Hold a plank position for 30-60 seconds.

b. Yoga or Stretching Routine:

Perform a series of yoga poses or static stretches for 10-15 minutes to improve flexibility and relax your muscles.

5. Cool Down and Recovery (5-10 minutes):

Finish with deep breathing exercises and foam rolling to aid in muscle recovery and reduce soreness.

Additional Tips:

Maintain a balanced diet with a focus on whole, nutrient-dense foods to support both muscle growth and fat loss.

Monitor your progress by taking measurements, photos, or using body composition analysis tools.

Stay consistent with your routine and gradually increase the intensity and weight to promote muscle growth.

Ensure you're getting enough sleep and managing stress as these factors play a significant role in body recomposition.

This unique workout routine combines strength training, cardio, core work, and flexibility exercises to create a holistic approach to body recomposition. It keeps your workouts diverse and engaging while helping you achieve your goals of building muscle and losing fat. Always consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have underlying medical conditions or concerns.

Read more helpful information about health & fitness :