how to workout

Confessions....

Anyone else sometimes not true to themselves about what they eat and how little they workout and still expect to be dropping pounds every week?
Yes! SAME!

I’ve put on 4lbs the past two weeks and have been so disappointed yet I haven’t worked out once and have eaten chocolates, crisps, cakes all lots of other bad things! I didn’t log them and when I went back to look at my log it was all heathy foods I had eaten but then actually thinking back I ate rubbish but didn’t log it!

I can’t be annoyed at myself at all because I was not true to myself.
Weight loss is hard. VERY HARD. EXTREMELY HARD.
If it was easy then no one would be posting about their journeys and everyone would be skinny!!

I bought a weight loss diary and I am going to track everything I eat everyday! I am also going to make a weight loss board with pictures and also pegs so I can move the pegs down when I lose weight! I am so motivated to stick at it for the next 10 weeks and see what I can lose! 10 weeks from today hopefully I will lose about 18-20lbs 🏃🏽

The Lazy Girl's Guide to Losing Weight
  1. Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
  2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
  3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
  4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
  5. Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
  6. Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
  7. Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
  8. Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
  9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
  10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.

Source

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This 30-Day Challenge Will Transform Your Posture

It’s not just the problem of rounded shoulders and chins jutting forward that you’d expect from staring at screens in every waking moment — posture affects your whole body. “When the whole top of the body is forward, the butt has to stick out, then the calves get tight, and you’re out of whack,” says Charleene O’Connor, a postural alignment and muscle biomechanics specialist.

So, how can you whip yourself back into shape? 

I’m starting a fitness blog mostly aimed at muslim women and I would love some input from muslims (and any other) women

I hope to have content such as: 

  • eating well on a student budget
  • struggles of working out as a student and how to combat them
  • cheap workout outfits for hijabis
  • etc. etc. etc. etc…..

I have so much planned and I’m so excited to start writing.

I am a black hijabi which is obviously not something highly represented in the ‘fitness community’ so 

What type of content would you like to see or know about working out and being fit specifically for muslim women?

What are some current topics that you feel aren’t spoken about for women in the fitness community?

And for black women or WOC what are things that you would specifically want to read/ know more in terms of fitness?

freefall-pony  asked:

How does one cheat day correctly?

I’m just going to tell you how my teacher taught me to do it effectively for benefiting the body and enjoying the day instead of feeling sick the next day

Cheat Day Protocol

  • 6 consecutive Days a week so 6 days in a row Eat Healthy and Clean foods (stay strict with your nutrition and remember you may want junk food throughout the week but on this 1 day a week you get to eat AS MUCH Greasy, Sugary, Savory etc Food you want. Also remember food tastes way better when you earn it. And if you eat junk throughout the week it loses its specialness so if you only pizza once a week It tastes better and you can eat as much as you want.
  • On the day of your cheat day make sure to eat a really healthy breakfast like oatmeal, fruit and veggies. If you start your cheat eating junk right away you’re just gonna make yourself sick and you want be able to enjoy the day so Always eat that healthy meal for starters.
  • At the end of the cheat day be sure to eat or drink a big serving of green vegetables, flax seed, and chia seeds. This helps you prevent yourself from being constipated if you overate a lot of crap and also lets you feel healthy and satisfied at the end of the day instead of just sick out of your mind. 

And thats how you have a good cheat day. For me personally its just a mental day off and where I get to be like the average person because I dont focus on my diet, counting calories, my workout etc its just a nice mental day off to relax. 

Originally posted by sweetgalaxyhoney

How the VS Angels get their bodies

HOW TO SHAPE UP

Being a Victoria’s Secret model is a full time job. You have to have a certain kind of body then ensure it stays the correct shape. Here is how they do it

DIMENSIONS

Models have to be:

Height: 5ft 9in

Body shape: 34-24-34

BMI: Under 18%

EXERCISE

Weight lifting four times a week including squats, dead-lifts, bicep curls and press-ups.

Cardio sessions up to twice a day including pilates, boxing, running, skipping and extreme “ballet beautiful” and Brazilian “butt lift” classes.

DIET

Protein shakes with coconut water following workouts.

Kale, spinach, banana, blueberry, hemp milk, vegan plant protein, toasted coconut and pollen.

Some Angels add a spoonful of butter to each meal to boost energy for more workouts.

NO alcohol.

Last meal at 6pm after a high-protein, high-fat and low-carb diet.

How to Lose Weight and Get Your Dream Body

1) Start by doing some quick exercises. push-ups, sit-ups, squats etc. Then search for some exercise plans that suit your needs. A HIIT workout will burn the most calories in the least amount of time, great for those who what to lose weight fast and more efficiently.

2) Eat right and drink plenty of water. 

3) Get motivated by listening to music and/or working out with a friend.

If you want to lose weight even faster and more effectively, We recommend you try Garcinia Cambogia. It’s a Natural Appetite Suppressing and Fat Burning supplement that will jump start your weight loss journey and help you lose weight Up to 4 Times Faster, it is definitely worth checking out.