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whoatemyshoe · 3 months

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if you're thinking of going to the gym to build a broader, muscular physique, here is a long post of random tips from a cis gym girlie!!!

disclaimer: these tips are from the experience of a cis femme queer woman who has been going to the gym for the past 5 years, and hyperfixates on weight training. i am in no way a certified personal trainer or dietician, and i do not have the knowledge to train with chronic pain or disabilities. i personally deal with some chronic pain and impinged joints that i have tips for, but that is not the purpose of this post! these tips are also more applicable for able-bodied cis women, and non-binary/genderfluid/bigender/gnc/trans folks with naturally lower levels of testosterone, who are beginners in weight training (0-12 months of going to the gym)

table of content:

know your goals

eat more protein

lift weights and progressively overload to build muscle

compound exercises is your bestie. isolation and isometric exercises are good company to keep

your diet determines 90% of your physique or wtv they say

you belong in the gym and don't let anyone tell you otherwise

it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from

extra stuff

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1. know your goals!

for the purpose of this post we are going to assume the goal is to gain serious muscle!

this means your workout will focus on either strength or mass

strength: heavy weight x low reps, means being able to carry the heaviest weight possible, at lower repetitions. think 60kg bench press at 4 reps

this builds immense strength, leaner size, and is the way strongmen/women and powerlifters train

that also means denser, stronger muscles, which will take a longer time to regress

mass: mid weights x mid reps, means carrying a challenging enough weight to go at higher repetitions. think 30kg bench press at 12 reps

this builds muscle mass and good strength, and is the way bodybuilders train

this is more time consuming than the first option, but goes hard on that beefy aesthetic

to build dense strong muscles, go for 3 sets, 3-5 reps per exercise

to build bigger muscles, go for 4-5 sets, 8-15 reps per exercise

please understand that muscles are heavier than fat. if you start weight training and notice your weight increase, but your physique stays the same/gets leaner, you're likely gaining a lot of muscle weight, which is a very good thing!

if you want a capped delts, fat biceps and wing lats, focus on upper body and core workouts

if you wanna get that peach booty, tree trunk thighs, and sculpted calves, focus on lower body and core workouts

if you want an 'X' taper, go for a full body workout

you can split your workouts by body parts (upper, core, back, legs), or by push and pull, to begin with

2. eat more protein!

depending on where you live and your available food options, you're likely not getting enough daily protein intake

when you lift weights, you tear your muscles (in a good way) so it can rebuild stronger for the next time you stress them out. protein helps you rebuild those 'damaged' muscles

it also keeps you satiated for longer - protein takes a longer time to digest

if you're vegan/vegetarian, opt for protein rich food like tofu, tempeh, soy products, legumes, chickpeas, etc.

if you struggle to eat enough protein, get protein powders to reach that daily intake

whey protein contains dairy. pea protein for vegans and lactose intolerant girlies

you can take protein powder with many types of food/liquids. i personally eat proats (mixing protein powder into cooked rolled oats) for breakfast.

aim for 0.8g - 1g per pound or 1.6g - 2.2g per kilo i.e. if you weigh 50kgs, aim for 110g daily protein intake for muscle growth

you don't need to eat your protein at like 30 mins before or after a session etc. as long as you have a consistent daily intake you're good

but! don't overload with protein in one sitting. space out your protein consumption throughout the day otherwise your body can't effectively absorb it all and it'll just go to waste

3. lift weights and progressively overload to build muscle

body weight exercises are good to start off, but if you want to build muscle, you need to start adding resistance to your training

that means periodically increasing the amount of weights you lift, to increase the challenge your muscle takes

being able to perform movements with heavier weights than before is also a good indicator that you're getting stronger!

if you're squatting body weight this week, try with 2kg dumbbells next week. then 5kg the next, 7kg the next, 10kg the next, and so on.

at a certain point it'll take longer to increase your weights. think taking 4 weeks to go from 100kg squats to 110kg

some bodies aren't able to tolerate higher weights (injury, chronic pain, genetic), so instead, add variations - instead of increasing to 20 push ups, try 10 push ups with your feet elevated

4. compound exercises is your bestie. isolation and isometric exercises are good company to keep

compound exercises work more than just one muscle group/one group of joints - these require multiple parts of your body to move in sync, to perform it correctly

compound movements are also functional movements. think being able to safely pick up a heavy box off the floor, storing your luggage in the overhead compartment, carrying your groceries in one go, carrying your wife to bed

deadlifts, squats, bench press, pull ups, overhead press, rows, push ups, lunges, and farmers carry are good basic compound movements to start with

once you're familiar with those, you can try variations like romanian deadlifts, sumo squats, chest press, chin ups, cable rows, push up plus, split squats to make it more challenging

isolation movements, such as bicep curls, knee extensions, crunches, etc. works mainly one muscle group/requires movement from one group of joints

for example, squats (compound) require you to move your hip joints and knee joints. knee extension (isolation) moves only knee joints. squats mainly work your glutes, quads, and core, while knee extensions mainly target your quads.

isolation movements are good for strengthening a specific muscle group, especially after an injury or specific weakness (isolation calf exercises to strengthen ankles), or for aesthetic purposes (fat biceps)

isometric exercises require you to contract your muscles without much movement. these are good for endurance and bracing.

planking is an isometric exercise. it's a very good exercise to stabilise your core, which is very good for injury prevention, and protects your spine from overextending

a strong, stable core is crucial to performing compound exercises and many daily movements safely

honestly muscle building is basically injury prevention if you do it right. you also get a strong physique, as a treat

keep your movements slow and controlled - focus on activating the muscle group that the exercise is intended for

quality movements = better muscle activation = efficient muscle growth

rushing through an exercise could result in injury, or compensating using the wrong muscle group or joints (ie. using your knees instead of your quads and glutes for squats)

5. your diet determines 90% of your physique or wtv they say

your muscles need protein to grow, and your body needs fuel to move. body fuel: carbs, fat, and protein

carbs are not your enemy!! fat is not your enemy!! not in excess!!

no food is bad or junk food. some foods are more nutritionally dense than others but at the end of the day, eating something diet culture deems 'unhealthy' is better than starving yourself

you can eat anything you want - the key is moderation

if you love sugary drinks, instead of drinking 5 cans of soda a day, drink only one (moderation)

if you love bread (like i do), have something else with that bread like tuna, peanut butter, lettuce, an egg, etc. (variety of nutrients)

if you love chips, have one serving a day, instead of the whole bag in one sitting

if you want to have visible muscles (read: abs) you need to go on a calorie deficit (cutting) - that means eating 200-500 less calories than your daily calorie need. you will likely loose strength and muscle mass

if you want to have strength and mass, and don't mind a bit of body fat, you can go for calorie surplus (bulking) - that means eating 200 - 500 more calories than your daily need

you can gain muscle and lose fat the same time

use this calculator to determine your calorie intake needs for cutting, maintaining, and bulking

you can also use the app 'calorie counter by fatsecret' (ios / android) to track your calories (but not too strictly! don't go down that slippery slope of obsessing over your every macro/micronutrient intake please!!!)

please remember that everyone's fat distribution is different - some people might not store much fat in their abdominal area, some might store more in their underarm area, etc. your genetics will determine where your body fat is distributed, which will affect your physique

emotional eating happens. cravings happen. binge eating happens. forgetting to eat happens. not feeling like eating happens. it's important not to associate guilt when it does - it's okay if you deviate from your usual eating routine. you can try again tomorrow

i've had a decent relationship with food my whole life, so i can't talk much about eating disorders or recovering from it, although you can watch leanbeefpatty's take on how to stop emotional eating, and her eating mentality (mostly intuitive eating) - she overcame ED in her youth

your body doesn't change much because you ate more/less than your target calorie intake for the day. changes in the body is gradual when it comes to body composition (fat distribution, muscle growth)

staying consistent is good. allowing yourself to deviate is also good. many of us aren't built to stick to something 100% all the time

most days can be 95%, some days 68%, some even at 23%. allow yourself those less than ideal days, so that you can go back to 95% most days. the key is going for as many 95% days possible, not a handful of 100%

6. you belong in the gym and don't let anyone tell you otherwise

you paid for the gym membership, just like everyone else. you have every right to be there, and use any and every equipment the gym provides

so what if you're starting with light weights? your starting weight is not your final weight

that means you also belong in the free weight/dumbbell section. take up space (respectfully) and don't be apologetic about it

don't be afraid to use the machines! they usually have instructions on the side. start off with the lowest weight, and go through the motion to familiarise yourself with it

it's okay if you don't know what you're doing at first - the gym is the place for you to figure it out

'what if they are looking at me' most people at the gym are busy focusing on themselves. they likely don't notice you most of the time

i would usually avoid eye contact, and look at either the floor, the ceiling, the wall, or the distance, so i don't notice if anyone is looking at me

if the gym is still intimidating, go with a friend! bring your headphones! drown out the world!

honestly i treat going to the gym as one large body double. having other people working out together helps keep me accountable to my own workouts. especially if my gym crush(es) is/are around

7. it's common to have body dysmorphia, even at a level where you're jacked af. feel it, understand it, and be curious about where it is coming from

i don't have any tips on managing body dysmorphia bc it is so personal and unique to each person

all i can talk about is what personally worked for me

which was focusing on getting stronger, instead of looking leaner

because when you get stronger, your body WILL change. the physique will come

but the physique that comes might not be what you'd expect - many times you've not seen how your body looks like when you get stronger

you might only see examples of strong bodies from media (who usually have really good genetics in the muscle building area), or other people at the gym

no two bodies are the exact same. if you dream of having xxx's physique, that isn't going to happen

but what you can dream of is having your strongest physique, which is unique to you, belongs to you, and will happen to you

remember, your ideal body type is the one you have now

you can set goals and have role models, but please please please do not make your role models your goal

i still struggle with bd, but it is much much better than before. i actually like looking at my body a large large majority of the time

for the femme girlies, if you want to get a muscular physique but are afraid of people calling you 'masc' or that you 'look like a man' fuck that noise. lift heavier, get jacked, become the muscle mommy your inner child would be proud of

8. extra stuff

if you're a cis woman or someone with naturally lower levels of testosterone, you won't get very, very muscular

you can get really strong (and with the right training, diet, and genetics, stronger than most cis men), but please don't compare your strength and size to someone who has higher levels of testosterone, naturally or through HRT or steroids

testosterone WILL help a person get very muscular and very strong, with lower levels of body fat. if you have lower levels of T, muscle size is limited, and body fat distribution is different. you likely store fat much easier too

please don't compare yourself with other folks with naturally lower levels of testosterone either - each person has different genetics, and some people are naturally stronger/bulkier than others, or have been lifting longer/more often

please don't be shy - look at the mirror when you work out and CHECK YOUR FORM. If your knees are buckling during your squats, you need to push them outwards or use lighter weights before you break your legs

if you have preexisting pain or are recovering from an injury, please get a personal trainer to help you create a custom training programme suited for your condition

if you experience acute pain while working out, stop what you're doing, ice it, see a physical therapist, and get that fixed. don't soldier on with the pain and make it worse. trust me!!

if you're just starting out, and have been experiencing common sedentary pains like lower back pain, take it easy, stretch, and get a personal trainer to build you a custom programme. im serious

always, ALWAYS warm up before a work out, and stretch after.

do dynamic warm ups before, and static stretching after

mind muscle connection is very important in weight training

focus on how your muscle is contracting and stretching, how your joints move, how everything comes together to help you balance and move something heavy around

i don't experience it personally, but i know many queer folks who are very disconnected with their bodies

i do not have any tips for that unfortunately

getting enough sleep is very important in building muscle - muscles recover and grow when you're sleeping/resting, not in the gym, not in the kitchen

again, the gym breaks down your muscles, the kitchen gives them the nutrients to rebuild, and the bedroom kick starts the actual process of recovery

remember that building muscle will take time. it doesn't happen overnight, nor does it happen in a week, a month, maybe even a year if you're inconsistent

it might take years to get to where you want to be. it's going to be a difficult journey, but it'll be worth it i think

show up, stay consistent, stay strong, and stay focused

but don't forget to rest and be kind to yourself - you don't need to push if you really can't do it

skipping one workout every once in a while, is a small blip in a lifetime of sessions.

a bad workout session doesn't determine the quality of all your workouts

truly once you start and see results, you will be amazed at what your body can achieve

a free resource that helped me kick start my fitness journey, and knowledge on weight training throughout the years, is nerdfitness. most recently leanbeefpatty for helpful tips, motivation, and entertainment

hope this helps someone in some way!

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thewanderingfili · 3 months

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The Fitness Bunny Is At It Again🐰💪

Currently working my arse off at the gym after spending the morning doing cardio. Gotta plant those muscles if I want to eat as much as I do and still gain strength.💪😹

Jk, it’s all about fat loss, building muscle, and eating real food instead of protein bars & coffee.

That being said, here are some clean meals I made recently.

This was lunch today. Still don’t get the whole avocado toast craze.🫤

I’ve found I genuinely like to cook so you bet I’ll be plenty experimenting in the kitchen.😉

Tonight vegan BBQ tempeh ribs with leftover spicy kimchi fried rice and veggies is on the menu.

#girl #me #mine #selfie #gym #gymrat #gymlife #fit girls #fitblr #fitness #tattoed girls #tattooed #tattoos #gym life

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healthyfitlifestyle09 · 11 months

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Healthy foods to gain weight vegan

Gaining weight on a vegan diet requires a strategic approach to ensure you're consuming enough calories and nutrients. Here's a unique list of healthy, calorie-dense foods for weight gain on a vegan diet:

Nuts and Nut Butters:

Almonds, cashews, peanuts, and their respective nut butters are calorie-dense and rich in healthy fats, protein, and micronutrients.

Avocado:

Avocados are not only nutritious but also high in healthy fats and calories, making them a great addition to salads, sandwiches, or as a standalone snack.

Dried Fruits:

Raisins, dates, apricots, and figs are concentrated sources of calories and natural sugars, providing energy for weight gain.

Quinoa:

A versatile and nutrient-dense grain, quinoa is rich in protein and complex carbohydrates, making it an excellent choice for bulking up meals.

Coconut and Coconut Oil:

Coconut and its oil are calorie-dense sources of healthy fats. Adding coconut milk to dishes or using coconut oil in cooking can increase calorie intake.

Hummus:

Made from chickpeas, hummus is a calorie-dense spread that can be used as a dip or added to sandwiches and wraps.

Olive Oil:

Drizzling olive oil over salads or using it in cooking can add healthy fats and extra calories to your meals.

Legumes and Pulses:

Beans, lentils, and chickpeas are excellent sources of plant-based protein and complex carbohydrates, supporting muscle growth and providing energy.

Plant-Based Milk:

Opt for fortified, unsweetened plant-based milks like almond, soy, or oat milk to add extra calories and nutrients to your diet.

Whole-Grain Bread and Pasta:

Choose whole-grain options to increase the calorie and nutrient content of your meals.

Dried Coconut:

Snack on dried coconut flakes or add them to dishes for a calorie boost.

Seeds:

Chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and calories. Sprinkle them on salads, yogurt, or smoothie bowls.

Dark Chocolate:

Dark chocolate in moderation can be a tasty and calorie-dense treat, providing healthy fats and antioxidants.

Tahini:

Made from sesame seeds, tahini is a calorie-dense spread that can be used in dressings, dips, or as a topping.

Plant-Based Protein Powders:

Consider adding vegan protein powders to smoothies or recipes to increase your protein and calorie intake.

It's essential to focus on nutrient-dense foods even when aiming to gain weight. Additionally, consider working with a registered dietitian or nutritionist to create a personalized plan that meets your specific calorie and nutrient needs.

Read more about healthy foods to weight gain vegan :

#healthy lifestyle #healthy eating #health and fitness #nutrition #healthy #healthy living #workout #exercise #healthy food #spiritual development #weight gain encouragement #fat belly #fatty #chubby #gay gainer #gaining weight on purpose

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eatclean-bewhole · 2 months

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Protein is a key macronutrient everyone needs!

🔥 Inflammation: Can increase protein requirements.

⚖️ Hormone Balance: Protein supports hormone production and regulation.

🌿 Dietary Restrictions: Vegans & vegetarians might need extra plant-based protein. Also worth keeping in mind if you’re taking in less calories on weight loss injections or restrictive dieting.

🩹 Recovery: Illness or injury requires more protein for healing.

💪🏽 Muscle Building: Essential for those aiming to gain muscle mass.

🏋️‍♀️ Physical Activity: Athletes & fitness enthusiasts need more for muscle repair.

🍼 Growth: Kids, teens, & pregnant women need extra protein for development.

👵🏽 Age: Older adults need more to maintain muscle mass.

#Nutrition #protein #Food #health #healthy #healthy food #healthyeating #healthy living #healthy eating #weightloss #weight loss #fitness #recovery

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that-girl-lyra · 14 days

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A (long) Rant About Fitness & Personal Health

So if you're new to my blog, hi, Im Lyra and I am a 27 y/o who is very passionate about fitness and physical health. A few years back I was 165lbs and very unhappy, so I decided to start working out and then boom, currently 116lbs and 18% body fat. (Im 5ft2)

I didnt do that through some wacko diet, restricting my food, keto, whatever. No. Simply put, I ate food, and lifted heavy shit over, and over and over. And whoda thunk?! I lost body fat, gained muscle, as well as mental clarity, improved my sleep health, and physical health as a whole. And another fun fact, I still ate "bad food". Oooo, scary. Pizza, beer, burgers, cake, cookies, if its food, I want to eat it, and I did (and do).

It irks me on a cellular level that some people try to convince others that the only and or best way to lose weight, is to follow some weird ass diet that likely has more health risks than benefits, and the people theyre trying to convince, are already pretty vulnerable and are ready to try pretty much anything to get results and FAST!

Whilst I more than understand wanting results asap, fitness and physical health is not something you will see results and progress with in a short span of time. Sure, you might start feeling a little better after a month of implementing a fitness routine, but you'll look the same, and more or less still be the same. Fitness above all else teaches patience, and discipline. The muscles, slimmer figure, or whatever your original goal was is just a bonus.

Let me break a few things down for you;

Food is fuel, so fuckin EAT

You dont need to be keto, or follow the carnivore diet, vegetarian, vegan, nada. Nothing. Zilch. Zero, to be able to lose weight and gain muscle effectively, efficiently, safely, and be able to maintain a healthy body.

The best thing that I have ever heard regarding food (and it helped change my own relationship with food) is a quote from personal trainer and fitness coach Alex Tima from Hybrid Wellness. Alex said "There is no such thing as bad/unhealthy food. There is only more nutritious food, and less nutritious food".

Too much of anything isnt good, and too little of anything is also not good. Thats why we call it a "balanced" diet.

A lot of fitness influencers and whoever now days are trying to convince their followers to follow a strict diet of only animal products and maybe some fruit, all while eating one meal a day because "thats what our ancestors did!". Yeah, and our ancestors died at the ripe old age of 30.

True, we are/were hunter gatherers, but evolution is a thing as well. Just because back then we could survive off of only one meal a day, doesnt mean we have too now. More so, the biggest and strongest of our ancestors, still ate more/the most!

Bottom line, eat food when youre hungry. Eat good food. Meats, fruits, veggies, grains, fats, etc.

Dont let anyone tell you that youre undisciplined because you dont subscribe to any particular diet.

2. If You Wanna Look "Toned", You've Gotta Put in the Work

After becoming more fit and healthy myself, I have had quite a few people approach me and ask how they can do the same. However, nine times out of ten, they all say the same thing, or at least some variation of "I just wanna look more toned".

Well guess what? You will not look more toned, if there is nothing to tone.

Cardio alone will not help you achieve your goals. Sure, walking is fantastic and jogging is a great way to increase cardiovascular health and stamina, but it will not make you look more "toned". For that, you will need to build muscle. And how do we build muscle?

WE LIFT HEAVY SHIT WE EAT LOTS OF PROTEIN AND THEN WE LIFT HEAVIER SHIT

Unless you are literally training like Sam Sulek, you will not look like Sam Sulek. Lifting weights will NOT make you look "big" or "bulky" if you're not trying to become big or bulky. Just lift a good amount to where its a bit of a struggle, and increase the weight gradually overtime as you become stronger.

That with a little bit of cardio works wonders. Not just cardio or weights by themselves.

Again...balance

3. FUCK THE SCALE

Sooooo many people are obsessed with the scale, being skinny, having the smallest BMI they could possibly get but let me tell you something.

My own mother has been obsessed with not only her weight (shes an almond mom with the exception of booze), but mine for as long as I can remember. Shes done so many diets, taken god knows what concoctions of...whatever, pills, etc all for the sake of being skiiinniiiiiiiii!!!!!

Guess where she is now? I mean sure, shes super fuckin skinny, but shes got diareah 24/7, liver damage, blood problems, thyroid issues, she had fuckin scurvey, and various brain issues and pretty much, delusions. But so long as her weight is low along with her waistline, she does not give a fuuuuuckk.

Guys, its not worth it. Do NOT stress over the numbers you see on the scale or any BMI calculator. Its okay if you want to drop a few pounds, but I highly HIGHLY encourage you to just simply take progress pics instead. Your eyes may lie to you, but the camera will not.

I could go on and on and on about this topic, but this is already a long enough post, and I don't want to info overload you lol.

To wrap up, fitness and personal health is all about balance. Nothing more, nothing less. Balanced diet, balanced sleep, balanced workout plan, etc.

If you have any questions whatsoever, please feel more than free to drop into my asks! Ill be more than happy to answer them when I can :)

#blog #that girl #becoming that girl #girl blogging #fitness #fitblr #gymlife #gymmotivation #gym aesthetic #ask me anything #rant post

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fitgirledit · 2 years

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What is protein & Why do you need it in your diet?

When it comes to becoming a Fit Girl, adding protein to your diet is essential. 🍳 Protein helps keep you feeling full for longer, which can help you resist unhealthy snacks or overeating. Protein also helps you build muscle and keeps your energy levels up during workouts.

Protein is an important nutrient that helps our bodies function at their best. It’s in every cell of our body and helps build and repair muscles, bones, skin, hair👱‍♀️, and other tissues.

It also helps produce hormones and enzymes that regulate how we process food and the energy we get from it.

Protein is especially important for young women who want to become or stay fit. Fitness goals like building muscle💪🏽, losing fat, gaining endurance, and maintaining a healthy weight require an adequate protein intake. You will see results much quicker that way.

It’s important to get enough—but not too much—protein in your diet. Eating large amounts of high-protein foods can lead to health issues over time, such as digestion problems.

How much protein to take then? It's the million dollar question💸 in fitness and health circles. Personally, I have found that 0.8–1g of protein per kilogram of body weight each day works for me. I see results from exercise and nutrition, and my digestion is fine. However, many sources recommend 0.8–1g per lbs of body weight per day or even more.

Because recommendations vary wildly (many scientific studies recommending a higher intake are funded by or connected to protein supplement manufacturers), I suggest tracking your protein intake for a few weeks and checking if you are seeing your desired results.✔️ If not, try upping your protein intake.

Eating a variety of high-quality proteins, like lean poultry🍗 and fish, eggs🥚, beans, nuts, legumes and dairy products can help you get the right amount of protein. If you’re having trouble reaching your goals with food alone, consider adding a protein supplement🥛 to your diet. These are available for vegetarians and vegans too.

By incorporating the right amount of protein into your diet, you can reach your fitness goals and stay healthy at the same time✨. So don’t forget about this important nutrient when you’re planning your fit girl meals and snacks. Your body will thank you.

Good luck!

Did you find this post useful? Please reblog it.

Check out my other Fit Girl guides.

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streetscountbackward · 2 months

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doing this challenge cz im bored (long post)

ignore the crap censoring i dont wanna get twordedddddd

day 1: your stats

5’5 and around 50kg right now :( lw was 49

day 2: how tall are you, do you like your height

my height is okay, could be worse but i wish i was 170cm+ instead of being a total manlet

day 3: a picture of your th1️⃣n$🅿️🅾️, what features do you like about this person

i saved these two on 📌terest the other day. theyve got muscle tone but are still noticeably pretty skinny which i like

day 4: your greatest fears about weight loss

my brain eating itself, having to quit running, refeeding syndrome/being hospitalised

day 5: why do you want to lose weight, are you doing it for you

i want to lose weight bcs im tired of being mad ugly and dont feel like i can be myself when im so fat. im doing it for me and for other people to like me 💯💯

day 6: do you binge, if so explain why you think you do

i binge because i get depressed and used to b/p but now i just try exercise it off. i dont binge super badly

day 7: do your parents know youre trying to lose weight? do they care?

they used to know i skipped meals but they got too suspicious so now i only skip lunch at school. theyre pretty oblivious to calories/what counts as restriction but my sister is on my ass about it sometimes

day 8: your workout routine

i run 25-30mins or do 30-35min interval runs three times a week. i go on a short walk every night. the other days it depends, most of the time i do flexibility stuff and those darebee workouts. usually only for 10-25 minutes. id like to workout way more but my family would definitely be able to hear me if i was doing like hour long hiit workouts in my room + the only ‘equipment’ i own is a set of dumbells

day 9: did people ever make comments about your weight in a negative way

nothing to my face that i remember but i know theyre thinking it/people have said things behind my back

day 10: whats the hardest thing you gave up during this weight loss

idk not having an 34t1ng Đ1$0rd3r was pretty neat

day 11: your favourite th1️⃣n$🅿️🅾️ blog

not blogs but @/emothlnspo and @/dailymalespo_ on twt!!

day 12: what do you normally eat

ive been eating like shit atm so nvm that but; ideally my limit is 1270 and i prefer to stay under 950. i try eat high protein but im vegan so its hard😭😭. breakfast is usually <100kcal, then lunch is usually 20-200, then i eat dinner with my family (why my limit is a little high cause i have no say in what we eat).

day 13: are you losing weight in a healthy or unhealthy way

im in a b/r cycle so im not losing weight or being healthy NEXT🚨🚨

day 14: whats your ugw, when do you expect to reach it

realistically: 35-38kgs, bmi 13s-14s ish?

unrealistically/if worse comes to worst: 26.8kg, bmi 9.9

i want to reach bmi 14 by this time next year atleast

day 15: are you vegan or vegetarian, if so has this helped you to lose weight

ive been vegetarian most of my life and only went vegan like 6 months ago. it definitely helps at times but theres a ton of vegan food around today so its not as useful as youd think necessarily 😭

day 16: when did you first decide to lose weight

i cant remember ever not wanting to lose weight

day 17: do you have an 3d

dont think i need to answer this one

day 18: what food is your weakness

sourdough + dried fruit + nuts 😭😭 theyre so gooooooood😭😭😭

day 19: when was the last time you ate fast food

YESTERDAY😭😭 it was only a salad from a fast food place tho

day 20: fav diet

high protein low everything else

day 21: what are your clothing sizes

i honestly dont know for jeans cause i always buy them bigger and just wear a belt but around w24 i think

otherwise xxs in fitted shirts usually and i think i fit a womens 6-8 (which is a USA 2-4 i think?). id probably fit a womens uk4 but ive never tried lolllllllll

day 22: what was your lowest weight, how and why did you gain

lw was 49kg and gained back to 50.8 cause someone was praying on my downfall idk

day 23: did the media play a role in you wanting to lose weight

duh

day 24: how do you feel about the terms pro-@n@ + pro-m1@

i think people dont know what they actually mean/where they came from. i say im not pr0 so i dont get sussed but really any 3d space is a pr0 space. i dont agree with promoting 3ds at all but i DO agree with having safe “pro-@|\|@“ spaces for people who have them

day 25: have you ever pvrg3d, if so describe your first experience

the first time i pvrg3d successfully was after my family got pizza. i stuck my fingers down my throat jumped up and down tried handsfree the whole shebang and eventually puked up most of it. had to scoop some of the lumps out of the shower drain and into the toilet. would not reccomend.

day 26: what excites you most about reaching your ugw

being skinny finally 🤤🤤

day 27: how do you deal with being around food

I DONT THATS WHY IM FAT

day 28: do you want a thigh gap, why

duh!!! i already have a tiiiinyyy one but i would love a big one. itd make me feel thin

day 29: your definition of beauty

i think everyone is beautiful especially if they are on the inside. for me though id like to be crazy skinny and toned (i would rather dieee than keep being skinnyfat i swear). clear skin, no stupid fat on my face and i wish my smile was different but i cant change that by losing weight so i guess im stuck. i kind of hate my eyebrows and my mouth. i think if my mouth was a little bigger and my eyebrows were a little lower id look okayish. is it weird to say i wish my teeth were smaller?? i have total bunny teeth. i wish my shoulders were wider and my eyes were less sunken in. etcetcetc

day 30: ten facts about you

1. im a natural blond even though i dye my hair darker

2. my dream job is to do music but that wont work out so either way i really want to make something of myself. i think id probably try go to medical school if i had the money.

3. ive never broken a bone except one or two toes

4. i want to travel the world some day but im scared of flying super far overseas and its expensive

5. i play guitar because i wanted to play drums but they were too loud and triple the price. im glad i couldnt play drums cause i like playing guitar now

6. my letterboxd top 4 are good will hunting, beautiful boy, ferris buellers day off, koyaanisqatsi

7. speaking of good will hunting, i love elliott smith

8. my favourite videogames are tony hawk pro skater and skyrim

9. i love lord of the rings and have done for like 8 years

10. im literally dogshit at both but i speak english and im learning two languages. ive been learning spanish for three years and polish for around three months

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digitalsamay · 11 months

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Realistic Weight Gain Goals: What to Expect in a Month

Introduction

Setting reasonable goals for weight gain is essential to maintaining a healthy and long-lasting strategy. While it’s normal to want to see results right away, it’s important to know how much weight you may actually acquire in a month. This article will address this subject in simple terms and give you a clear grasp of what to anticipate as you embark on your weight-gain journey.

The factor at play

Before delving into the numbers, it’s critical to understand that gaining weight can be influenced by a number of variables, including genetics, metabolism, level of activity, and food. These elements influence how your body adjusts to changes and how quickly you put on weight.

1. Gradual and sustainable approach

It’s not only healthier but also more enduring to aim for a moderate weight increase . An unhealthful rise in body fat and related health problems might result from rapid weight gain. Aim for a gradual, moderate rate of weight gain, as this is often advised.

2. Caloric surplus

You must eat more calories each day than your body expels in order to gain weight. A healthy weight gain of approximately 0.5 to 1 pound per week is possible with a caloric surplus of between 250 and 500 extra calories per day. This can result in anywhere between 2 and 4 pounds of weight gain over the course of a month.

3. Muscle vs. fat

The difference between gaining muscle and increasing fat must be made. Proper strength exercise and enough protein intake are both necessary for muscular growth. Your physique and general health can benefit from gaining muscle. However, acquiring too much fat too rapidly can have negative health effects.

4. Hydration and water weight

Your daily weight readings on the scale can fluctuate depending on your water weight. Temporary weight increases that don’t always correspond to true fat gain might be caused by things like dehydration, sodium intake, and hormone shifts.

5. Individual differences

Everybody’s body reacts differently, so keep that in mind. Due to a variety of reasons, some people may gain weight more quickly while others may progress more slowly. Focusing on your own journey is more effective than comparing your progress to others.

6. Avoid crash diets

Negative effects may result from engaging in severe dieting or binge eating in an effort to acquire weight quickly. Your body can be harmed and you may experience long-term health problems if you gain weight quickly through improper eating habits.

7. Tracking progress

Track your progress using several techniques in addition to the scale, rather than relying exclusively on it. Take measurements, keep an eye on how your clothing fits, and evaluate how you’re feeling in terms of your mood, energy level, and general health

8. Patience and consistency

On your journey to weight gain, patience is key. It takes time for sustainable improvements to produce noticeable effects. Rapid changes are not as vital as consistency in your eating and workout routines.

9. Protein-Rich Diet

Give your diet enough protein to assist muscle growth and repair. Poultry, fish, eggs, dairy products, lentils, and vegan proteins like tofu and tempeh are all sources of lean protein.

Conclusion

#gym #personal trainer #fitness trainer #fitness #trainer #bodybuilder #fat loss #muscle gainer #gym body #workout #weightlifting #gymmotivation #gymlife

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seogoogle1 · 5 months

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Exploring the Myriad Health Benefits of a Vegan Lifestyle

In recent years, the vegan health benefits lifestyle has gained significant traction, propelled not only by ethical and environmental concerns but also by a growing recognition of its health benefits. Choosing a vegan diet means abstaining from all animal products, including meat, dairy, eggs, and even honey, and instead, focusing on plant-based foods. This shift in dietary habits can lead to a multitude of health advantages, ranging from reduced risk of chronic diseases to improved overall well-being. Let's delve deeper into the myriad health benefits that accompany a vegan lifestyle.

Enhanced Nutrient Intake

One of the primary misconceptions about veganism is that it leads to nutrient deficiencies. However, when appropriately planned, a vegan health benefits diet can provide all the essential nutrients the body needs for optimal functioning. Plant-based foods are rich sources of vitamins, minerals, antioxidants, and fiber. By incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into their diet, vegans can ensure they meet their nutritional requirements without the need for animal-derived products.

Lower Risk of Chronic Diseases

Numerous studies have shown that adopting a vegan lifestyle can significantly reduce the risk of developing chronic diseases such as heart disease, hypertension, type 2 diabetes, and certain types of cancer. The absence of cholesterol and the lower intake of saturated fats in a vegan diet contribute to improved cardiovascular health. Additionally, the high fiber content of plant-based foods helps regulate blood sugar levels and promotes digestive health, thereby reducing the risk of diabetes and gastrointestinal disorders.

Healthy Weight Management

Obesity has become a global epidemic, leading to various health complications. a vegan health benefits diet, characterized by its low-calorie density and high fiber content, can be an effective tool for weight management. Plant-based foods tend to be more filling than their animal-based counterparts, leading to reduced calorie intake and increased satiety. Moreover, studies have shown that vegans tend to have lower body mass indexes (BMIs) and lower rates of obesity compared to non-vegans.

Improved Digestive Health

Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Since plant-based foods are naturally rich in fiber, individuals following a vegan diet often experience improved digestive health. Furthermore, the consumption of fruits, vegetables, and whole grains provides a diverse array of beneficial nutrients that support gut microbiota, fostering a balanced and resilient microbial community in the intestines.

Enhanced Athletic Performance

Contrary to the misconception that vegans lack sufficient protein for muscle growth and athletic performance, many athletes have successfully adopted a vegan diet and achieved remarkable results. Plant-based sources of protein, such as legumes, tofu, tempeh, seitan, and quinoa, provide ample amino acids necessary for muscle repair and recovery. Additionally, the anti-inflammatory properties of plant-based foods can help reduce exercise-induced inflammation and promote faster recovery.

Improved Skin Health

The old adage "you are what you eat" holds true when it comes to skin health. A diet rich in fruits, vegetables, nuts, and seeds provides essential vitamins, minerals, and antioxidants that nourish the skin from within. The abundance of vitamins A, C, and E found in plant-based foods helps protect against oxidative damage, promote collagen production, and maintain youthful skin. Furthermore, the anti-inflammatory properties of a vegan diet can alleviate skin conditions such as acne, eczema, and psoriasis.

Environmental Sustainability

In addition to personal health benefits, adopting a vegan health benefits lifestyle can have a positive impact on the environment. Animal agriculture is a leading contributor to greenhouse gas emissions, deforestation, water pollution, and habitat destruction. By choosing plant-based foods over animal products, individuals can reduce their carbon footprint, conserve water resources, and help mitigate climate change. Embracing sustainable eating habits not only benefits current generations but also preserves the planet for future generations to come.

Conclusion

The health benefits of a vegan health benefits lifestyle extend far beyond personal well-being, encompassing environmental sustainability and ethical considerations. By embracing plant-based foods and eliminating animal products from their diets, individuals can experience enhanced nutrient intake, lower risk of chronic diseases, healthy weight management, improved digestive health, enhanced athletic performance, and radiant skin. Furthermore, the transition to a vegan lifestyle aligns with principles of compassion, sustainability, and global responsibility. As awareness continues to grow, more people are recognizing the profound impact of their dietary choices on their health, the planet, and all living beings.

Website: https://cruelty.farm/

#vegan health benefits #Positive Change Veganism #Cognitive Function Diet #Weight Management Vegan #Detoxifying Diet #Anti-Inflammatory Vegan #Vegan Gut Health #Vegan Athletes #Vegan Longevity #Chronic Disease Reversal #Vegan Protein Sources #Muscle Building Vegan #Vegan Iron Sources #Calcium in Vegan Diet

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