increased muscle


- Periods of high intensity exercise followed by periods of low intensity or recovery periods.
- Can be adapted to suit variable anaerobic needs:
-> Sprinters use shorter work intervals at high intensity and longer recovery periods
-> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon
- How to adapt sessions over time:
-> Change duration of work interval
-> Change intensity of work interval
-> Change duration of recovery
-> Change number or work intervals and recovery periods
- Benefits:
-> Muscle fibre recruitment = development of neuromuscular system
-> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc.
-> Improved anaerobic power
-> Increased myoglobin stores in muscles
-> Increased metabolism in the short term
-> And so many more!

- My Session Plan:
- 5 minute warm-up (light jog and stretch)
- 30 sec sprint followed by 30 sec rest
- 30 sec sprint followed by 15 sec rest
- 45 sec sprint followed by 30 sec rest
- 45 sec sprint followed by 15 sec rest
- 60 sec sprint and finish
- 5 minute cool-down (walk/light jog and held stretches)

- During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85%
- It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water.
- Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

From left to right:
1. January 2015 – 198.8lbs
2. December 2015 – 135lbs
3. December 2016 – 144.6lbs

Yes, I am heavier now than I was a year ago. My body has changed so much for the better with increased muscle mass and strength.

Size doesn’t matter. Weight does not equal size. I wear a smaller size now at almost ten pounds heavier than I did in the middle photo.

Don’t be afraid to eat. Don’t be afraid to lift heavy. Don’t be afraid to indulge yourself occasionally. It doesn’t take one day to lose 60lbs, much like you won’t put it back on after one day.

Just a friendly reminder ❤️

anonymous asked:

I want to burn fat and look thiner. Do I have to do only cardio without strength exercises? I heard somewhere that with strength exercises you build muscle and your arms/legs look even thicker. Is that true?

Hi anon, you should do both.

Building muscle will give more definition to these body parts. The goal is also lose fat so your arms/legs will look nice. Keep in mind that building muscle will increase your metabolism which will help you burn more calories at rest.

How to lose weight the right way:

1 Week On T

Today marks a week on T! Not much of a milestone but I wanted to document any changes as I went along.

More muscle mass. Not by a lot, but my muscle definition has definitely increased. The muscles themselves, especially in my arms, feel a lot firmer too, presumably because the layer of fat around them is going elsewhere.

I’ve had a little bit of downstairs growth. Again, not a lot, but it’s only the first week.

Hunger. I’m so hungry. All the time. I want to eat everything. I’m trying hard to stick to healthy proteins, but my body craves carbs and sugars like nobody’s business.

I have way more energy. I can be up at 7:30am no problem, and work through the day until past midnight without getting tired. It’s crazy. Mornings used to be a real problem for me.

I’m a bit stinkier than usual, aha.

Hoo boy. My moods are so level now. I’d get so worked up about things before I started T, felt like my poor heart was being stabbed a lot if I got upset. Now I’m a lot calmer.

I’m sleeping a lot easier. I can get to sleep almost immediately when I snuggle down in bed now, I think because I’m more at ease.

That’s it so far! But, so far so good! I’m really enjoying the gel so far as well, as I get a constant dose daily, which I think helps with my moodswings a lot! I’ll keep you updated as I go! /o/ 

Some thoughts on dipping down

There are five times in Star vs the Forces of Evil (up to the mid-Season 2 finale) when dipping down or something like it is depicted. Presented here in chronological order, they are:

1. Star going through Mewberty


Glowing, heart-shaped eyes

Non-glowing cheek marks

Purple skin

Six arms, wings, and antennae


2. Destroying the crystal cage in Storm the Castle


Glowing eyes (just her pupils are glowing in this image; in a later scene the entirety of her eyes glow)

Glowing cheek marks

Glowing wand

No flight or insect features

3. Unlocking the door in My New Wand!


Glowing eyes

Glowing cheek marks

Glowing body


No insect features

4. Mina Loveberry’s transformation in Starstruck


Glowing eyes

Glowing body


Significantly increased muscle mass

No insect features

5. Momma Butterfly at the end of Game of Flags


Glowing eyes

Non-glowing cheek marks

Purple skin

Six arms, wings, and antennae


Of all of these, only #3 is explicitly called “dipping down”. However, they all feature the use of magic without a wand or other device. Could they all be examples of “dipping down”, or is there some other technique at work here?

The differences between the examples may be revealing. Both the Mewberty and Game of Flags examples feature a physical transformation into a butterfly form, with two extra pairs of arms and large butterfly wings. Of all the Mewmans we’ve seen in the show, only Moon and Star have been shown to have this ability (although that’s a topic for another post). In contrast with the examples from Storm the Castle and My New Wand!, neither of the butterfly transformations have glowing cheek marks, although they do have glowing eyes. 

My current thoughts on the matter are as follows: 

#2 and #3 are both examples of “dipping down”, which Glossaryck told Star about in *My New Wand!* and which Moon learned to do at the age of 19. It seems like the effects of dipping down can vary: in #2, Star uses it to augment the power of her wand beyond what it was formerly capable of, and in #3, Star uses it to perform a feat she normally does with the wand without it.

#1 and #5 are not examples of true “dipping down”, but do work similarly. Instead of being a deliberate act, transforming into a butterfly is a more instinctual action, dipping down into the hobo stew of the universe on an inherent level that perhaps doesn’t go quite as far down as when done deliberately (hence why their cheek marks don’t glow). 

#4 may be similar to #1 and #5. Although Mina Loveberry doesn’t have glowing cheek marks, she doesn’t have cheek marks at all (beyond the mud markings that she applies), so that’s to be expected. She transforms herself into a formidable warrior, which may be analogous to the butterfly transformation or it may be a different use of dipping down.

Things I don’t know:

Are all Mewmans capable of dipping down, or can only a few do it? Likewise, can all Mewmans transform into butterflies like Star and Moon have done?

Mina’s transformation is almost entirely physical. She bulks up, floats, and speaks in a multitudinous voice. Is this her version of a butterfly transformation, or is it true “dipping down”?

Speaking of true dipping down, is there actually a difference between the transformations of #1, #4, #5, and #2, #3? #1 was uncontrolled, but Mina’s and Moon’s transformations were deliberate. Could they just be other applications of dipping down, instead of something separate yet related?

Hopefully future episodes will shed some light on these questions. I suspect that the physical differences between Mina and the Butterfly women play a part in this, but that’s a subject for another time.

One example I have consciously left out of this discussion is Moon’s tapestry from Into the Wand

I’ve seen people referring to it as an example of dipping down, but I do not believe this to be the case. Although dipping down is apparently capable of boosting the power of the wand (as seen in Storm the Castle), neither Moon’s eyes nor her cheek marks nor her wand are glowing, and the magical action depicted here is explicitly called a “spell”, which implies it’s a normal function of the wand and is most likely written down somewhere in Star’s Ludo’s spellbook. This is something that will no doubt be explored further in future episodes, but for now I think it’s safe to conclude that this is not an example of dipping down.

LOVE a good arm day at the gym!  Lift ladies, LIFT LIFT LIFT!  It is the only way to sculpt your figure!  Remember these important sayings: 1) You can’t out run your fork (therefore eat healthy and portion control), 2) You CAN spot increase, you CANNOT spot reduce, 3) Doing cardio only burns calories, it does not build muscle nor increase metabolism.  The benefits of lifting weights and resistance training are HUGE!!!  In case I haven’t gotten that message across clearly! 

Follow me for more fitness advice/tips/motivation @shelleysicfit

faillowalong  asked:

I am new to the whole working out thing and want to start with your home circuit routine (I am too broke for the gym kinda) and was wondering if it is good for losing weight. I have hit a plateau and am looking for something to push me to losing again. Thanks in advance!

My routine would be good for building up a base level of strength for your full body. Losing weight is majority food intake rather than exercise levels, but exercise does help by increasing muscle mass (muscles eat up a lot of calories).

As an example, before I started lifting weights and I was a small, skinny person, 1400 calories was what I needed to maintain my weight at 98lbs. I am now 115lbs and I maintain at 1900 calories. Is it because my exercises burn 400 calories a day at the gym? No, they probably burn 100-200 at most. It’s more because I’ve added enough muscle that my body chews through that many more calories a day just trying to keep everything running.

If you’ve hit a plateau its because you’re eating exactly the amount of calories needed for your height and body weight, so to break out of it you’d have to look at what you’re currently eating and figure out what you can change/reduce without cutting out so much that you lose the will to keep going. Removing something like a soda or a snack along with my home routine and some cardio (walking is fine) 3 days a week could help you burn the extra calories to get you over this hump! 

Plus, progressing in another way than just losing weight can help keep you motivated when the weight loss slows every now and again (it happens to everyone). Being able to do another push up than you could last week feels amazing! You’d think that by the smile on my face I would have won the lottery, but nope, just increased my pull ups or push up reps by # more! 

I wish you lots of luck, and be sure to keep me updated on your progress!

On the Mat

Oh come on, it’s not that bad.” Liam stated as he adjusted his singlet and looked at himself in the mirror. Being on the wrestling team had helped the beta work out a lot of his anger problems, and it was a great way for him to explain away the sudden increase in his muscle mass. Even now, he knew he was going to have to get a new uniform to fit his thick chest and thighs. Even his cup couldn’t contain the girth of his cock, so he simply chose not to wear one. “Look, everyone on the team has to wear one. Just come out and let me see.”

anonymous asked:

What does pre workout do?

It gives you a better workout. Increases energy, stamina, and muscle building potential. Just depends what kind you get. Some are more designed for energy. Some are more designed for stamina. And some are more designed for building. But essentially, pre workouts just give you enough energy to get a really good workout

anonymous asked:

Why is my appetite so small? I'm very skinny, how can I eat more?

Our appetites are controlled by a few different things. To say “its just your metabolism” isn’t wrong it is just simplistic.  Our body monitors blood glucose levels to see if we need food. Our bodies also monitor the stresses placed on us and the amount of activity we engage in. If you wish to bulk up a bit then you are going to have to work those muscles and eat more calories than your body tells you to eat. Your body is geared to the status quo and you want to add to your body mass. Try a good protein supplement but don’t rely upon it exclusively. Eating more is not enough. You must eat and work out. Your appetite will increase with your muscle mass assuming there is no medical reason for your lack of appetite.

anonymous asked:

Do you attribute your body mostly to your gymnastics in the past, or your current training? Or did one lead to the other? Do you have recommendations for a toned, but still skinny guy that wants to increase lean muscle?

I have to say gymnastics is responsible for the development of most of my muscle mass. I’ve really only been going to traditional gyms for the last year, and my schedule is so irregular with normal workouts.

Some general advise I would give to build muscle is to do resistance training at the beginning of exercise, and consume up to 20g of protein during or immediately after exercise. With the resistance (weight) training you should do a variation of free weight, machine, and my favorite-body weight exercises. All of them are beneficial in different ways.

Also it takes roughly 16 training sessions for muscle to actually grow, you’re still getting stronger before the muscle grows, but mainly due to neural adaptations being made to improve the muscles motor neuron recruitment (a fancy way of saying how many muscle cells the muscle will use during an action).

The 25 reasons why you should ride

  1. No gas required
  2. Free parking everywhere
  3. No traffic
  4. Always be the first one in line at the light
  5. A bike goes where you want, when you want
  6. Get your exercise while commuting to work
  7. Builds muscle and increases strength and endurance
  8. Annual cost of operating a bike: $120, vs annual cost of operating a car $5170
  9. 100 bicycles can be produced for the same energy and resources required to build one medium-sized car
  10. Decrease your carbon footprint
  11. Limit your otherwise excessive purchases at the grocery store
  12. Tend to support local businesses
  13. Automatic air conditioning
  14. There’s adventure around every corner
  15. You get to see the city
  16. Less expensive to fix or replace than a car
  17. You can learn how to fix your bike and maintain it
  18. Makes you feel like a kid again
  19. You appreciate a beautiful day
  20. Feel the wind in your face and in your hair
  21. Get some vitamin D
  22. You meet people on bikes
  23. Puts your mind at ease
  24. Anyone can do it
  25. It’s fun

anonymous asked:

im a different anon. if you go on T and then stop after a while, do the changes stay? or are some permanent while others are temporary? if you want the effects of T to stay do i need to take it for the rest of my life?

That’s 100% gonna depend. Voice, genital growth, body/facial hair growth and thickness are all gonna pretty much stay, your voice may get a little higher and the hair might not be as thick or dark but it’ll still be there. The main stuff that’s not gonna stay when going off is menstruation and body fat distribution/increased muscle development. So for amount of time on testosterone is really up to you for the changes that you want and you can always play around with it, just be safe and talk to your doctor. And there are people who have started and stopped hormones and I’m sure they can give you more personal insight


*•°~It’s coming together~°•* Just finished remaking Ruby Rose’s waist cincher for my #RWBY cosplay. I had a pretty bad setback awhile ago when I tried to make the dress/jacket and it ended up too small (shoutout to workouts for the increased muscle mass), and the cincher1.0 had also been too small. Now, it’s a comfortably larger cincher2.0 and a new jacket is on the way shortly! My wig should come in today, too!


Some folks have been messaging me asking if i had a photo from when I was at my heaviest. Usually you can tell in the face more than anything when somebody loses weight, I know for me it was the most motivating factor for me to keep going.

Before: 252 lbs (Summer 2011)

Current: 180-185 lbs (my weight has gone up due to increase in muscle mass with my workout program)

I also live in Iowa and today is caucus day so thought I’d represent with the best t-shirt I have ever owned, the founding fathers of this great country playing fucking beer pong.

There are 7 key components associated with good health, fitness, and mental well-being. Each of the components contribute to health in its own way.  Without all 7, something will be lacking in your overall health.

Cardiovascular/Aerobic Conditioning

Aerobic exercises raise your heart rate to your target heart rate and maintain that level for a minimum of 20 minutes.  Your ideal range is between 70-85% of your maximum heart rate (which is based off your age).  It strengthens your heart so it doesn’t have to beat as fast, lowers blood pressure, reduces bad cholesterol, and lessens the risk of a heart attack.  It also controls blood sugar.

Strength Training

More muscle mass increase your metabolism which helps you burn more calories.  A higher metabolism helps you keep your weight in track.  With stronger muscles, it reduces the risk of injury during daily activities and exercising.  It also helps with bone health.  By the age of thirty, your bone density is at its highest.  Strength training helps increase bone density.  A person loses half a pound of muscle every year after age 20 if they are not regularly active.  This doubles after age 60. 


Stretching should be done at least three times a week.  You should hold each stretch for a minimum of 30 seconds.  You should feel tension but not pain.  Stretching increases your muscles’, ligament’s, and tendons’ ability to elongate which increases flexibility.  More flexibility makes daily activities easier and safer. This also improves blood circulation and can relieve stress by relaxing the tense muscles that can accompany mental stress.

Core Stability

This is strengthening the muscles that line your spine and make up your abdomen and pelvic floor.  These muscles are extremely important because they control your posture, balance, and the power and efficiency of your movements.  Having a strong core makes exercising easier and safer.


Nutrition is of utmost importance.  Your body needs proper nutrition in order to function properly and at its best.  Bad nutrition can lead to many illnesses.  Constantly lacking in one or more nutrient leads the body to start to break down and makes you more susceptible to catching diseases.  Consuming what your body needs strengthens your immune system. 

Mental Health – Rest and Relaxation

Taking time for yourself to rest and relax is a necessity.  Like our muscles become sore when we workout, your brain will get tired if you are constantly on the go.  Without time to relax, you will not be able to function at an optimal level.  You will get stressed and can turn into a physical problem – stress headaches, tiredness, etc. 


Stress is necessary for overall health for both physical and mental health.  Lack of sleep can lead to a lesser immune system.  There are also implications contributing to heart disease and type 2 diabetes.  It has also been shown to prevent people from losing weight.  Sleep gives your brain time to sort out information which improves memory and makes you more alert.  It also affects coordination and appearance. 

Bosco demonstrates his powers!

Bosco is a member of an alien species called the Flexions. They all possess the ability to manipulate their muscle mass. The only drawbacks are that he can’t hulk out without totally taxing his body. So he can only increase muscle size for select limbs. 

I’m gonna try making more images in the style of this cel shading to explain my characters and the world they inhabit. Just something to keep me sane while I work on commissions and other things.

But if you’d like to commission me and get work similar to this, you can commission me here! 

blue night radio - 150617

(body image tw) jonghyun: my weight decided to drop to fifty eight / nine kilograms (ie: around one twenty eight/ thirty pounds). i thought my health would be at risk if i kept losing weight like that so i ate until i felt uncomfortable. i ate consciously but, just like everyone has a different way of living, for me…, eating consciously was a very hard thing. so, i decided to exercise and gain weight through increasing my muscles. (s/n: jonghyun had mentioned during a past broadcast (and the other members also did as well) a good deal of weight after their three day run of concerts in may. he also mentioned that he’s already gained two pounds since he begun to start exercising again during the broadcast today / that he’s broken into the 60s kilogram wise. also! this isn’t the first time that jonghyun had candidly spoken about his troubles with maintaining his weight on the show. he’s been very, very open about it and vocal on how hard he’s trying to keep in a certain range and just as vocal about how difficult it is for him due to contributing factors, ie: idol lifestyle, his anxiety (and insomnia), medication that he takes for a skin condition he has that lessens his appetite, his body type being naturally petite, ect. but the fact that he feels comfortable enough to share this openly with the world is one of the many reasons why it’s right to cheer him on through this all and not ridicule or judge him or imply things / spread rumors like some tend to do. anyway, he seemed happy when sharing this so congrats! ) (source: thatcoolcatmeow)