#which can help you build muscle and burn more calories.

[4theitgirls]

hi this is same person sorry for spamming but do you have any recs or your personal choice of getting rid of leg/thigh fat i want that skinny legs so bad and im kinda struggling

hi! you can’t spot reduce fat, so to lose leg fat, you have to work on losing fat throughout your body. this means you have to be in a calorie deficit, which means you need to burn more calories than you eat, and this is usually done by doing cardio and maintaining a healthy diet. that being said, leg workouts can help build and stretch the muscles in that area, giving you the appearance of slim legs!

here are some of my favorite leg focused workouts and stretches for slim legs:

workouts:

20 minute outer and inner thigh workout by emi wong

30 minute lower body pilates by moving mango pilates

26 minute booty and thigh pilates by bailey brown

30 minute slim legs workout by lena snow

20 minute curvier hips and thigh gap by lena snow

30 minute burn leg fat workout by lena snow

stretches:

20 minute lower body stretch by madfit

15 minute slim legs stretch by emi wong

15 minute stretch for slim and long legs stretch by emi wong

[chic-diet-inspired]

What type of Youtube workouts should I do? There are many workouts that have a title like:“Lose xxx fat in xxx days“ We all know that you can’t decide where you lose fat. But I‘m kinda confused for example many ppl tried the april han leg workout and actually lost some weight only on their legs in 1 week. Now which types of workouts should I do? Should I do these intestine full body hiit workouts or should I only do workouts that are focusing on losing fat in a area (belly,arms and leg workouts) I also see that many ppl are saying that pilates is also good.How should I plan my workouts what can I do? (also I‘m not a fan of workout plans like: Day 1 leg, Day 2 arms etc)

Honestly to tell you the truth you cannot just lose fat in your arms or leg. Fat loss occurs through out the body. Then the excess fat is lost in the order it had settled on your body For eg: For me, my fat first goes in my thigh, then ass, then lower stomach, then arms. It might be different for you. All bodies are different.

And about working out, I like to dance a lot. So i just put on some music and grove to it. Or learn a Kpop choreography. That burns more than enough calories I want. My suggestion: Don't force yourself to do something you don't like. Even I am not a big fan of working out so try to make what you do fun. If you like sceneries, go for a long walk(better yet run). You could write down whatever you want to do and do it while watching your favorite tv show or movie. It might help distracting you from the task.

But again the one about pilates; pilates are good for muscle building. But you should focus on muscle building after you have lost a certain amount of fat. For fat loss , I suggest cardio. It pumps up your heart beat, therefore your blood circulation and therefore calorie burning. Then you build muscles as muscles are the most imp factor in calorie burning and the more muscles you have the faster calories you are going to burn.

Biggest pointer, don't take a lot of breaks during working out. When you are exercising, your body heats up, burning more calories. Don't let it cool down easily. Try to do it as continuously as you can.

[healthy444]

What is the right diet for losing fat?

The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:

Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.

Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.

Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.

Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.

Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.

Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.

Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.

Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.

Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.

Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.

Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.

Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.

Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.

Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.

Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey

Having a support system can make it easier to stay on track and overcome challenges.

By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.

Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.

[razzmothazz]

wxs physical build headcanons for me to draw later!!

before and way later on after joining wxs edition

cw: mention of a lot of different eating habits and small mentions of body image issues

TSUKASA!!

before: a bit underweight, i imagine he got a bit too into eating "healthy" at times and would refuse a lot of foods he deemed unhealthy, which caused him to not get certain nutrients at times even tho he needed them, add to that his forgetfulness especially when it comes to taking care of himself and you can see why hes skinny like that. i also imagine he would often burn more calories than he consumed in a day with all his practicing and just running around in general, which is definetly not that good when youre already underweight. he would often wonder why he seemingly just cant gain any muscle and assumed its just kinda how he naturally is, tho he didnt mind much since his build was similar to a lot of his idols

after: he gained some healthy weight!!!! yippieee!!! with wxs constantly reminding him to take care of himself + with emu bringing some food/snacks nearly everyday he gained some healthy weight, hes now pretty average with maybe a bit of chub in some places. he also finally started building some muscle thanks to all the practice and ruis "training"? if you can call it that? he does get a bit insecure about it at times, wishing he would be back to his build that was like his idols, but wxs are quick to remind him that the best star is a happy and healthy one!! his natural state definitely wasnt skinny, at least not as skinny as he was before

NENE!!!!!

before: you already know she was malnourished and looked like she barely saw the light of day... she had a very weak appetite and her horrible sleep schedule didnt help. she tried to eat well but she struggled with it a lot, tho she never exactly knew why, she would just very quickly feel full and wouldnt feel hungry untill way too many hours later. she would eat like. 2 small meals a day and maybe some snacks in between.

after: you guessed it she gained weight and is chubbier!!!!!! yayayyaa!!!! i think she would hear others motivate tsukasa to eat better and seeing him want to improve on that motivated her to do the same. because of the low appetite thing she struggled pretty hard at first but with time she managed to figure it out and now eats more and is feeling good!!! this is thanks to mostly emu who would love to bring foods and snacks nene loved so they can share it any time the 2 would hang out, but also thanks to the practices and stamina building she was able to kinda feel like she was burning the unnecessary calories? i imagine she struggled pretty hard when she realized how much weight she put on thinking its a bad thing, but with a lot of support and care from wxs she realized this is way healthier for her than wherever she had going on before!!! she doesnt gain muscle easily tho, so not much of that going on + she does focus more on stamina itself rather than gaining muscle and physical strength

EMU!!!!!

before: chubby, obviously. fat even!!!! definetly overweight and not bothered by it at all! she definetly thinks it makes her look cuter :3 my girl loves foods and snacks and nobody can ruin her mood for those. she also had a fair bit of muscle and liked that its not visible so shes strong but nobody can tell, and she can suprise them with it for funsies

after: still pretty much the same!! tho since she started training and working out even more i imagine a bit of her weight turned into more muscle, so shes even more muscle now!!!! she loves it!!! its still not visible unless she flexes, which makes the muscles pretty prominent and she LOVES jumpscaring people with that because nobody expects it for some reason, despite how athletic she is. besides her arms i imagine her legs are pretty built as well seeing how much she runs, especially from one school to another in a matter of minutes to visit her friend. what can i say my girl loves to eat and run around!!! her love language is soooo sharing a meal with her friends btw. its canon i just know it.

RUIIII!!!!!

before: barely eats doesnt sleep much, just a mess honestly. he doesnt rlly have friends atp and yet still he takes care of others more than he does himself..... needless to say hes tall, lanky, underweight as hell and palest of them all despite not staying inside all that much. lives off of whatever his parents make him if he remembers to eat it and random store bought/school cafeteria foods. malnutrition for sure too like fym u eat no vegetables and ur fine??? bro doesnt even take any vitamins atp to make up for it

after: gained a bit of weight!! hes still skinny because thats just kinda how he naturally is, but hes getting tricked into eating veggies or at least stuff that can replace veggies with the needed nutritions otherwise. he also started taking some vitamins to make up for that too, and despite being naturally pale he did tan a bit!! he still forgets to eat way too often but wxs make up for it with tsukasa always being willing to share his food with him [at times even bringing bigger portions just in case rui needs it] and emu often bringing food to share with them all!!!!

can u tell im a little bit obsessed with gaining weight as a sign of healing. because i am and i love that trope. with the power of love you will stop being underweight and malnourished god bless.

[uselessandgay]

Hello 👋 when I was trying to get muscles a few years back I struggled with getting enough protein (I was aiming for 1gm/pound of bodyweight). As a vegetarian how much do you rely on supplements vs your regular meals?

Also if you ever wanna share some of your fav vegetarian recipes I’d appreciate it.

Hi!

To me it looks like you might actually have been aiming for too much protein. The most efficacious amount of protein that you can consume is 70% of your desired body weight in grams of protein. While soy is a complete protein, it is important to consider other sources of protein that have complimentary amino acid profiles. Whey protein is a decent compliment to soy, and eggs are the gold standard for anabolic proteins.

Consistency is key to any sort of anabolism. You should be training your muscle groups to total failure at least one time per week. You should also avoid any systemic inflammation reduction (i.e., from NSAIDs like ibuprofen) as inflammation is the key mediating factor that leads to muscle growth. Additionally, check your hormones and consider hormonal optimization. 9 hours of sleep, avoidance of stress, plenty of sex, and the right window of calories is key. You should be eating between 250-500 calories more than you burn in order to have enough energy left over to build muscle. Good fats are very important as they improve HDL cholesterol which is the number one source of cholesterol for hormone synthesis. Finally, if your body is screaming for rest, do not exercise. It's key to rest when you need to rest so your muscle building can catch up. Overworking yourself will kill your body's ability to recover, meaning that there won't be any muscle growth.

Omelets and tofu are the best. Press out all the water in the tofu, put on soy sauce and a little corn starch that you season, and toss it in the air fryer with a vegetable. Smoothies are also great because they allow you to ingest a lot of protein powder (just make sure to drink them slowly). Typically I have one protein bar and 2-4 scoops of whey protein per day in addition to everything else.

Hope this helps,

Drew

[es-draws]

I love the detailed, scientific take you have on the generally fluid and varied weight gain process

and its because of this that I am interested in your thoughts, findings, and analysis on muscle loss, which almost always coorelates with the fat gain we all love

how does it affect body shape? how does it affect the gain itself? how does one's fitness change as the ratio of fat to muscle changes?

I'd love to see your take on it, and if we can get visual examples that would be even better

This is definitely a thought-provoking question! Although I'll say up front that I don't have an example drawn. At my rate you'd get an answer in June.

To start things off, let's clear up a common myth. When you gain weight, your muscle does not turn into fat. You can be thin and lean, or fat and buff. The two are wholly separate - if you exercise more, you will gain muscle. If you overeat, you will get fat.

Do the two correlate though? I think it's fair to say that there's a strong overlap of people who gain weight from both overeating and not exercising. The problem is that most people don't wholly switch that lifestyle overnight, so buff-to-fat gainers aren't the norm.

But for the sake of argument... what if they were?

How does it affect body shape? As mentioned before, where fat goes is mostly determined by genetics. So what you notice most is loss of definition. Those with high muscle mass have a firm, tone, pronounced shape. Shoulders look wider, thighs look sharper, the stomach looks chiseled. But as you gain fat, that weight accumulates atop the muscle. Those sharp lines and creases are slowly swallowed by soft, pillowy fat. Your figure grows and expands, rounding and sagging. Even if muscle remains, it slowly disappears, until it's completely engulfed in your newfound layers of chub.

How does it affect the gain itself? Ironically, working out and building muscle actually increases your appetite. Many gainers recommend exercise to help make it easier to consume more calories. Conversely, the more sedentary you are, the slower your metabolism. So that means working out increases your appetite, but staying sedentary helps you gain faster. For those who are thin and strong, this means that when they start to gain their body will be used to consuming a surplus of calories to meet their metabolic needs. But if they stop? Now they're just overeating, and by a lot. As they grow more sedentary, their metabolism will slow and fewer calories will be burned. It will turn into a vicious cycle, where hunger demands they eat more while their body demands they eat less. Muscle gainers would likely gain weight fast.

How does one's fitness change as the ratio of muscle to fat changes? This all comes down to how sedentary one becomes. Ironically, fat people are usually stronger than their peers - think of how much weight they have to move just to go about their lives! But that weight is bulky, unwieldy, heavy. As you gain, it becomes harder and harder to stay active. Your muscles have to constantly keep up with your newfound weight, and with each pound, it becomes harder and harder to exert yourself. Usually that leads to only one result - gainers have no choice but to move less.

[lexascend]

Blog 4

At the beginning of this fitness journey, I joined a virtual community of individuals who are also on health and fitness journeys of their own. This community has been extremely beneficial to me as they have been able to share things that have helped them, recommend resources, and introduce me to more components of fitness that I had not known about. Being a part of this community has been motivational. We are able to share our progress with one another. Having other people cheer you on and congratulate you, no matter how big or small the accomplishment, feels really good.

One of the most important things I’ve learned so far, in regards to my personal journey, is the significance of a calorie deficit. Being in a caloric deficit means that your body is burning more calories than you consume on a daily basis. One way to keep in line with a calorie deficit is to track the food you eat. I do this by using an app called MyNetDiary and a food scale. My daily calorie budget is 1,374, but with exercise and physical activity it can increase. When I exercise, I track it on my Apple Watch and the additional calories that I burn are automatically added to my daily budget. The app also tracks macros, which are fats, proteins, and carbs, as well as nutrients like fiber, sodium, calcium, etc. this allows me to see how healthy, or unhealthy, the foods that I’m consuming are. In addition, it influences me to pay more attention to ingredients and make choices that align with my goals.

Another area I’m learning more about is physical activity. What exercises to do and how to do them. The significance of movement throughout the day. Something that I’ve implemented regularly is walking 10,000 steps a day. Walking is extremely underrated and beneficial. It improves cardiovascular health, aids in weight loss and mental well-being, improves digestion, enhances muscle function, and encourages an overall healthy lifestyle. As I mentioned earlier, when I walk I wear my Apple Watch to track calories burned. I also use it to track my heart rate. To ensure my walk is intense enough, I’ve learned that it is important to my heart rate between 50% and 85% of my maximum heart rate. To calculate your maximum heart rate, you subtract 220 from your age. Since I’m 29, my maximum heart rate is 191. This means that while walking, I should maintain a rate between 95bpmand 162bpm.

Along with walking, I also do traditional strength training. Most of my exercises I do at the gym are weighted. With strength training, your body continues burning calories even after you have finished your workout session which makes it very effective for losing fat and building muscles.

[sportsbianism]

my advice for boosting your health and looking hotter if you're on the heavier side and dont suffer from a scary ed. this is what has really really worked for me.

get a step counter and try to get 7k-15k steps in every day

get a food scale and use a simple spreadsheet to track your calories, protein, and fiber. if you're on the heavier side (200+ lbs) shoot for something like 1800-2000 calories, 100-170 grams of protein, and 15-30 grams of fiber. if you go over calories some days it's inconsequential so long as you are still in a deficit for the week on average. i find it's easier and feels healthier for my caloric intake to fluctuate throughout the week and sometimes go over, maintaining a weekly average that is below my personal maintenance calories (for me maintenance is about 2,400).

get consistent about some kind of hobby that works you out. for me i like lifting heavy shit at the gym 4-5 days a week. i used to love pokemon go and hiking, which boosted my steps every day to like several miles. it's more important to be relatively consistent than to work out correctly. it's better to be good most of the time than perfect every once in a while.

get a scale and weigh yourself naked in the morning after you pee. unless you have a serious psychiatric issue, it's good for you to learn specific information about yourself, having an accepting but forward looking attitude. your weight doesn't define you but it's useful information that can help inform your habits and choices

the only exception to that is the mirror. i hate mirrors. i don't even have a mirror except a small one just for my handsome face.

don't cut out carbs or sweets or fat or anything like that. just try to stick to your macros. i eat a chocolate bar every day and usually another sweet treat on top of that. it's good for me bc it makes me happy and gives me energy for work and for my healthy hobbies. but i keep track of the calories, protein, and fiber because i don't have an instinctive sense of exactly how much is good for me, so it's healthy for me to work with data.

really try to get enough sleep and take your vitamins.

don't make your calorie deficit too steep.

don't restrict your diet in unsustainable ways.

don't do crazy amounts of cardio you don't enjoy, especially not early in the morning. this just cuts into your sleep and makes you lazier for the rest of the day, so you might not even burn any extra calories doing it.

invest in some protein powder. anything around 10 bucks a pound is good, less than that is a really good deal. there's cheap protein powder at aldi and on sale at muscleandstrength.com

love and compliment yourself

keep learning

consider supplementing your diet with creatine and caffeine. creatine is really good for you and a low calorie caffeine source suppresses your appetite. just don't drink at night bc sleep really matters.

drink 4-5 pints of water every day

eat before bed, it helps you get to sleep more easily and if it's protein rich it will help you build muscle. i drink one scoop of protein after my workout and one before bed.

this shit is just simple and it just works.

[fitnesslife]

Understanding Body Types: Ectomorph, Mesomorph, and Endomorph

When it comes to fitness and achieving your health goals, understanding your body type can be a game-changer. We all have different genetic predispositions that influence how our bodies respond to exercise and nutrition. The concept of body types, often categorized as ectomorph, mesomorph, and endomorph, can help you tailor your fitness and diet strategies for more effective results. In this article, we'll delve into each of these body types, helping you better understand your own and how to optimize your fitness journey accordingly.

Ectomorph: The Lean Machine

Ectomorphs are typically characterized by a lean and slender physique. They often have a high metabolism, which means they burn calories quickly. Key features of ectomorphs include:

Narrow shoulders and hips: Ectomorphs tend to have a more linear body shape.

Fast metabolism: They may find it challenging to gain weight or muscle.

Lean muscle mass: Ectomorphs often have difficulty building muscle mass.

Fitness and Nutrition Tips for Ectomorphs:

Focus on strength training: Ectomorphs should prioritize resistance training to build lean muscle mass.

Increase calorie intake: To gain weight and muscle, ectomorphs should consume a surplus of calories, emphasizing quality nutrition.

Frequent, smaller meals: Eating smaller, more frequent meals can help maintain energy levels and support muscle growth.

Mesomorph: The Athletic Build

Mesomorphs are known for their athletic and well-proportioned bodies. They typically have an easier time both gaining muscle and losing fat. Key features of mesomorphs include:

Naturally muscular: Mesomorphs have an easier time building and maintaining muscle.

Broad shoulders and a narrow waist: They often have an hourglass or V-shaped body.

Efficient metabolism: Their bodies tend to respond well to both muscle gain and fat loss efforts.

Fitness and Nutrition Tips for Mesomorphs:

Variety in workouts: Mesomorphs can excel in a range of fitness activities, so they should incorporate both cardio and resistance training for overall health.

Balanced diet: Focus on a balanced diet with lean protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Stay active: Regular exercise is crucial to maintaining their physique.

Endomorph: The Natural Curves

Endomorphs typically have a rounder and softer body shape. They have a slower metabolism and are more prone to weight gain. Key features of endomorphs include:

Rounder physique: Endomorphs often carry weight in the form of curves.

Slower metabolism: They may find it challenging to lose weight or body fat.

Greater potential for muscle mass: Endomorphs can build muscle but should be mindful of body fat levels.

Fitness and Nutrition Tips for Endomorphs:

Embrace cardiovascular exercise: Endomorphs can benefit from regular cardio to manage weight and maintain cardiovascular health.

Portion control: Pay attention to portion sizes and calorie intake to avoid excess weight gain.

Strength training: Incorporate strength training to build muscle and boost metabolism.

Conclusion:

Understanding your body type is a valuable step toward reaching your fitness and health goals. While these categories can provide guidance, it's important to remember that everyone is unique, and a one-size-fits-all approach doesn't work in fitness and nutrition. Tailoring your strategy based on your body type is just one piece of the puzzle. Consult with fitness professionals and nutritionists to create a personalized plan that aligns with your goals and works best for you. Remember that consistent effort, a healthy lifestyle, and patience are key components of any successful fitness journey, regardless of your body type.

[welllivefit]

How Regular Exercise Reduces the Risk of Diabetes

Diabetes is a significant health concern affecting millions globally, but the good news is that regular exercise can play a pivotal role in reducing the risk of developing this chronic condition. Regular physical activity is beneficial not only for weight management and cardiovascular health but also for blood sugar regulation and insulin sensitivity. In this article, we will explore how regular exercise helps reduce the risk of diabetes and provide tips for incorporating exercise into your daily routine.

Understanding Diabetes and Its Risk Factors

Diabetes, particularly type 2 diabetes, occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin. This leads to elevated blood sugar levels, which can cause serious health complications over time. Risk factors for type 2 diabetes include obesity, a sedentary lifestyle, poor diet, and a family history of diabetes.

The Role of Exercise in Diabetes Prevention

Improves Insulin Sensitivity: Regular exercise helps improve the body’s sensitivity to insulin. When you exercise, your muscles use more glucose, reducing blood sugar levels. Over time, this increased glucose uptake by muscles makes your body more responsive to insulin, thereby reducing the risk of insulin resistance.

Helps with Weight Management: Maintaining a healthy weight is crucial in preventing diabetes. Exercise helps burn calories, build muscle, and reduce body fat. Even modest weight loss can have a significant impact on reducing diabetes risk. For individuals who are overweight or obese, losing 5-10% of body weight can greatly improve insulin sensitivity and lower blood sugar levels.

Regulates Blood Sugar Levels: Physical activity helps regulate blood sugar levels by promoting the uptake of glucose into muscle cells. Both aerobic exercises, such as walking, running, and swimming, and resistance training, such as weightlifting, are effective in managing blood sugar levels. Regular exercise also helps to stabilize blood sugar levels throughout the day, reducing the risk of spikes and crashes.

Reduces Visceral Fat: Visceral fat, the fat stored around internal organs, is strongly linked to insulin resistance and type 2 diabetes. Regular exercise helps reduce visceral fat, improving overall metabolic health and lowering diabetes risk.

Enhances Cardiovascular Health: People with diabetes are at a higher risk of developing cardiovascular diseases. Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease, stroke, and other cardiovascular complications.

Types of Exercise for Diabetes Prevention

Aerobic Exercise: Activities like brisk walking, running, cycling, swimming, and dancing increase your heart rate and help burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Resistance Training: Strength training exercises, such as weightlifting, bodyweight exercises (e.g., push-ups, squats), and resistance band workouts, help build muscle mass and improve insulin sensitivity. Incorporate resistance training at least two days a week.

Flexibility and Balance Exercises: Activities like yoga and tai chi enhance flexibility and balance, reducing the risk of injuries and improving overall physical fitness. These exercises also promote relaxation and stress management, which are important for diabetes prevention.

Tips for Incorporating Exercise into Your Routine

Start Slow: If you’re new to exercise, start with small, manageable goals. Gradually increase the intensity and duration of your workouts as your fitness level improves.

Find Activities You Enjoy: Choose exercises that you enjoy to make it easier to stick with your routine. Whether it’s dancing, hiking, or playing a sport, enjoyment will keep you motivated.

Make It a Habit: Consistency is key. Schedule regular workout sessions and treat them as non-negotiable appointments.

Stay Active Throughout the Day: Incorporate physical activity into your daily routine by taking the stairs, walking during breaks, or cycling to work.

Monitor Progress: Keep track of your workouts and progress. Celebrate milestones to stay motivated.

Conclusion

Regular exercise is a powerful tool in reducing the risk of diabetes. By improving insulin sensitivity, aiding in weight management, regulating blood sugar levels, reducing visceral fat, and enhancing cardiovascular health, physical activity provides a comprehensive approach to diabetes prevention. Start incorporating regular exercise into your daily routine today to enjoy its numerous health benefits and significantly reduce your risk of developing diabetes.

WE SUGGEST YOU TO BEST SOLUTION FOR BLOOD SUGAR.CLICK TO KNOW MORE HERE

[jennyislander]

The difference a good physical therapist can make

So I have a thing. What is it? No idea. It could be two things. Diagnosing it or them requires me to not be managing the health crises of other family members at a time when I can also afford testing, so.

Anyway, I used to walk four miles pushing a stroller uphill both ways and then make dinner and do laundry. (I was fat, BTW.) I went on birdwatching hikes and camped. But starting mumbleteen years ago, slowly increasing chronic pain and joint softness and muscle spasms and my heart occasionally going like a jackrabbit in spite of obstinately normal blood pressure stole it all away. Now I have to ration my steps in order to get the absolute basics done.

In the midst of this slow fall, I had to fire my doctor. I was describing my symptoms and she interrupted me and told me to join a diet club. I had belonged to that specific club for years. Being in the club had reduced my weight, but had not prevented my pain from increasing or my mobility from decreasing. She did not want to hear it. Fat was my problem. Fat, fat, fat! So I fired her and never got a referral to anybody who might have helped. I just lived with it.

But I at last have confidence that this is going to change.

I had an acute attack of shoulder pain and immobility that got me a visit to a different doctor and a referral to a PT that I could afford. And this PT listened to me say "I am tentatively sure that I have fibro and/or some variety of bendy people disease, but I can't get a diagnosis RN" and instead of clucking at me about my ass size, she accepted that I had in fact been fat back when I spent all day outdoors and in motion, and showed me--this is the biggie--how to start again.

I had tried to "get more steps in" and "be more active" and "do cardio" and all I got was white-out pain, increased stiffness, and sometimes my legs collapsing, which is a thing they like to do. I had been following plans that assume a certain baseline that used to be my normal but is now higher than I can reach. The PT helped me map out my new baseline and then laid out a plan for getting above it.

The path is different for everybody. Some examples from my path:

To build strength, I first lay on my back and pressed a broomstick straight up. Then I did the same exercise sitting, then standing. Then I switched to 3-pound free weights. When those are easy, I'll add more reps. When those are easy, I'll go to 5-pounders. And so on. And if, at any point, stuff hurts? I can go back a step. I have an alternative to giving up.

In the same way, slopes and steps are unspeakably painful for me to walk on anymore but I miss walking. My PT helped me figure out how to just add a tiny bit more walking to my day. I park in a neighborhood that is flat, has a sidewalk, and has a lot of houses on small lots. I walked to the first driveway and back until it was easy. Then the second. I am working on getting to the third driveway. 15 more driveways after that. Take it slowly, she said. Don't push beyond your comfort zone, that's how you hurt yourself more. Don't focus on numbers of steps or calories burned or anything abstract. There's the driveway. Can you get there and back today? No? Can you do any driveways today? No? Then go back to what you could already do before you started seeing me. Just walk around the car. Practice your good posture and let yourself feel how good it feels to move within your comfort zone.

I am never going to climb mountains again; I know that. But for the first time in mumbleteen years, I have a reasonable hope that someday--I am aiming for the end of next summer--I will be able to just go for a walk. Maybe even uphill.

A PT who understands that your goal is not to recapture your youth or get skinny or something else externally validated is worth their weight in gold. She is helping me reach my true goal, being able to move my arms and legs in ways that feel good to me, regardless of what anybody else thinks of my looks. I expect my circulation will continue to improve and so will my strength and endurance. Who knows? My free weight set goes up to 35 pounds. If I keep on adding a little at a time...

If you are looking for a PT, I hope you find somebody who looks at you where you are and helps you start from there. I hope you find somebody who cares more about your joints and muscles than about your butt or belly fat.

[klavskronbergs]

100 ways to loss weight ?!

As the holiday season approaches, it's easy to succumb to the temptation of indulgence. However, with a bit of planning and intention, you can still enjoy the festivities without sabotaging your weight loss goals. Here are 100 approved ways to lose weight without harming your body, even during the holiday season.

Prioritize protein: Protein helps you feel full and satisfied, so make sure to include it in every meal and snack. Choose lean protein sources like fish, chicken, beans, and lentils.

Load up on fiber: Fiber helps you feel full and aids in digestion, so include plenty of fruits, vegetables, and whole grains in your diet.

Control portions: Even healthy foods can sabotage your weight loss efforts if you eat too much. Practice mindful eating and pay attention to your hunger cues.

Stay hydrated: Drinking plenty of water helps you feel full and flushes out toxins. Aim for eight glasses per day.

Get enough sleep: When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to increased appetite and weight gain. Aim for 7-8 hours of sleep per night.

Move your body: Exercise helps you burn calories and build muscle, which can boost your metabolism and help you lose weight. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Mind your alcohol intake: Alcohol is high in calories and can hinder weight loss efforts. If you choose to drink, do so in moderation.

Make healthy swaps: When indulging in holiday treats, make smart swaps like opting for dark chocolate over milk chocolate or choosing fresh fruit over sugary desserts.

It's time to ditch the fad diets and get real about weight loss. This comprehensive guide provides you with 100 proven strategies to lose weight safely and effectively, without harming your body. Whether you're a beginner or a seasoned weight loss enthusiast, this book has something for everyone. Learn how to: [ Click Here ]

[healthy444]

What are the most effective exercises for weight loss?

When it comes to losing weight, the key is to find exercises that you enjoy and can stick with consistently. Here are some of the most effective exercises for weight loss:

Walking: It's simple, free, and accessible. A brisk walk can burn calories, improve your mood, and be easy on your joints.

Running or Jogging: These are great for burning a lot of calories in a short time. If you're just starting out, you can alternate between jogging and walking.

Cycling: Whether on a stationary bike or riding outside, cycling is excellent for weight loss and also builds leg strength.

High-Intensity Interval Training (HIIT): These short bursts of intense exercise followed by rest periods are incredibly effective for burning calories and boosting metabolism.

Swimming: This full-body workout is gentle on the joints and great for building endurance and muscle while burning calories.

Strength Training: Lifting weights or doing body-weight exercises (like push-ups and squats) helps build muscle, which can increase your resting metabolism and help you burn more calories even when you're not working out.

Group Fitness Classes: Activities like Zumba, kickboxing, or spin classes can be fun and motivating, making it easier to stay consistent.

Yoga and Pilates: While these might not burn as many calories as some high-intensity workouts, they help with flexibility, muscle tone, and stress reduction, all of which support weight loss.

Rowing: This is a fantastic full-body workout that targets multiple muscle groups and burns a significant number of calories. Plus, it’s low-impact.

Jumping Rope: It’s not just for kids! Jumping rope is an excellent cardiovascular exercise that can burn a lot of calories in a short amount of time.

Dance Workouts: From hip-hop to ballroom, dancing is a fun way to get your heart rate up and burn calories without it feeling like a chore.

Hiking: If you enjoy the outdoors, hiking is a great way to combine cardio with strength training (especially if you’re tackling hills).

Stair Climbing: Whether you use a stair machine at the gym or take the stairs whenever possible, this exercise targets your legs and glutes and can really get your heart pumping.

Kickboxing: This high-energy workout helps you burn calories while improving your coordination and building muscle.

Elliptical Trainer: This machine provides a low-impact workout that can help you burn calories and improve your cardiovascular health.

Additional Tips for Maximizing Weight Loss with Exercise:

Consistency is Key: Regular exercise is more important than occasional intense workouts. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening activities on two or more days a week.

Mix it Up: Variety can prevent boredom and target different muscle groups. Combine cardio with strength training and flexibility exercises for a well-rounded routine.

Stay Hydrated: Drinking water before, during, and after workouts helps maintain your energy levels and improves performance.

Monitor Your Progress: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.

Rest and Recovery: Don’t underestimate the power of rest. Your muscles need time to recover, which helps prevent injuries and improve performance over time.

Listen to Your Body: Pay attention to how your body feels during and after workouts. It's important to push yourself, but not to the point of injury or burnout.

By incorporating a variety of these exercises and tips into your routine, you'll be better equipped to lose weight and improve your overall fitness. Remember, the journey to weight loss is a marathon, not a sprint, so find what works best for you and stick with it!

Remember, the best exercise for weight loss is the one you enjoy and can do regularly. Combining different types of workouts can also keep things interesting and work different parts of your body. And don't forget to pair your exercise routine with a healthy diet for the best results!

[not-pro-anathing]

TW-- ED - i am always pro-recovery. anyone who isn't, fucking leave.

- - - block, don't report - - -

these are just things that help me to stay as safe as possible and still see progress, and boundaries i put in place for myself to prevent permanent damage.

---------

VITAL TIPS THAT HAVE KEPT ME GOING:

if you're new to ed or just considering it, DO NOT purge in the traditional sense. it's a really really slippery slope, and really consumes your life in a way that's so so difficult to recover from. if you're fighting difficult cravings or just need something that's higher calories, try putting it in your mouth and chewing it, then spitting it out and quickly eating something safe. your body produces the digestive chemicals when it senses you chewing, so if you don't eat anything after you spit, it can cause serious problems high restriction

high restriction days are actually really good for keeping your metabolism up. often time with fasting or severe prolonged restriction, your metabolism slows enough that there will be little to no progress. your body will do its job and try to prevent weight loss in order to keep you going, which is counterproductive to the fast in the first place. this isn't my comparison, but metabolism is like a fire. without any fuel, it will diminish and grow weaker and slow down. if you continue to deny it in such a harsh way (ie fasting) it'll fade to just hot coals, which when you then try to ignite with a log or even branches (ie eating), it will refuse to catch and grow again. if you instead let the fire eat up all of it's fuel and then just as it begins to drop give it enough to keep it going (higher calorie days or periods of time), it will continue to burn

hydrate, hydrate, hydrate. thirst is often mistaken for hunger. always carry around water or some other hydrating beverage, and consciously make an effort to drink more then you normal do. after a while, it'll be second nature, and your body will thank you

start doing calisthenics, especially if a full workout/ cardio routine is too overwhelming or exhausting. it still works your body and helps your joint strength, and contributes to toning and resilience without building muscle

eat as much as you want of low cal things, ESPECIALLY all natural ones like fruits and veggies. i find that the easiest way to curb my hunger or oral fixation is to literally grab a whole cucumber or celery stalk and some seasoning, and just go nuts. eating an entire pint of strawberries is not bad for you, especially if it's all you feel up to eating

TAKE VITAMINS. you do not want your hair, skin, teeth, nails, or organs to suffer the brunt of your weightloss. vitamins, supplements, and mineral substitutes are a great and simple way to keep your body as healthy as possible

find a place to talk about it if you can. eds can be really isolating, and having an anonymous blog (lmao me), online friends, trusted person, journal, or anyone else who would be a safe place to vent is really important

take care of yourself, and be compassionate. you're pushing your body really hard. if you need a bag of pretzels to get through studying for that physics test, fucking eat the pretzels. they won't ruin you. just make sure to stop after that one thing- it's only there to keep you going enough to do what you need to do. it's not the gateway to a binge

eat slowly and really be conscious about what you're putting in your body. ask yourself "do i really need this right now?" if the answer is unequivocally yes, fine. but usually the answer is a no or probably not. be sure that what you eat is necessary and the best choice for what your body needs

set off-limit times of the day to prevent binges (ie not eating after 8:00 pm or before 9:00 am)

remember: you are not alone, you are not undeserving of love or recovery, if you are here you are sick enough, no one is beyond help, and you are not defined by your weight. ever.

stay safe <33

[fitnessnirvana]

KETTLEBELL

Whether you want to lose weight, tone up, or simply improve your fitness levels, kettlebells are an incredible piece of equipment that can elevate your workouts. They come in a wide variety of weights and are frequently easier to find than dumbbells or barbells when the gym is crowded. They're also ideal for dynamic, explosive activities!

What are the benefits of using kettlebells?

Kettlebells are a unique piece of equipment. Because of the shape and structure of a kettlebell, the center of gravity is further away from your grasp, making a 5kg kettlebell feel heavier than a 5kg dumbbell. Working with kettlebells requires a higher level of strength and balance to fight this, which means you must recruit more stabilizing muscles to accomplish motions than you would with a dumbbell. Many kettlebell workouts also target the cardiovascular system, and because the kettlebell handle is often thicker than a dumbbell, they are good for building grip strength.

6 Kettlebell Moves You Need to Try:

Not ready to commit to an entire kettlebell workout? Try incorporating any of these moves into your weekly workouts instead!

Kettlebell swings: Kettlebell swings are a full-body exercise that works a large number of muscles and raises your heart rate. It's also excellent for burning calories!

2. Kettlebell lunges: Lunges are an excellent technique to strengthen your lower body while also improving your balance and coordination. Kettlebells add weight to the lunge and can be utilized to increase the challenge.

3. Kettlebell squats: Squats are already one of the best exercises, so why not take them to the next level with a kettlebell? Holding a kettlebell while squatting shifts your center of gravity and allows you to target different core muscles than squatting with a barbell. It also helps to strengthen your arms because your muscles hold the kettlebell in place!

4. Kettlebell staggered stance RDL: Staggered stance RDLs (also known as B-stance RDLs) provide the benefits of unilateral training, such as resolving imbalances between legs, but are significantly easier to complete because they need less balance than single-leg RDLs. Using a kettlebell can stimulate more stabilizing muscles and help you gain strength quickly.

5. Kettlebell marches: Kettlebell marches are an excellent approach to improving your core muscles, balance, and upper-body strength.

6. Kettlebell row: The kettlebell row works your shoulders, back, and core, making it a fantastic way to improve your posture and build upper body strength.