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My Gym Routine

Friday

arms/cardio

Press-up (4 sets, 10 rep)

Over head press (4 sets, 10 rep)

Tríceps Kick Back (4 sets, 12 rep)

Front Raise (4 sets, 12 rep)

Chest Flye (4 sets, 10 rep)

shoulder press machine (4 sets, 10 rep)

Lat pull-down (4 sets, 12 rep)

Incline chest press (4 sets, 12 rep)

Cardio Routine FOR WEIGHTLOSS:

(can be used at any cardio machine)

- start with 5 minutes of warm up Intensity at level 6

- 30 seconds with higher intensity and start going faster

- maintain your rithm but lower level to 5 for 1 minute

- set level 7 or higher for 30 seconds

- Level 5 for 5 minutes

- set level 7 for 5 minutes

- level 5 for 2 minutes

- level 7 for 5 minutes

- set the higher level you can for 1 minute

- level 6 for another minute

- level 7 5 minutes

- set level 4 and start slowing down (2 minutes)

remember maintaining your rithm (music beats help me with this)

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My Gym Routine

Thursday

abs:

DeadBug (3 series, 15 rep)

plank (at least 30 seconds)

russian twists (3 series, 15 rep)

Bicycle Crunch (3 series, 12 rep)

Mountain Climber (3 series, 12 rep)

reverse crunch (3 series, 12 rep)

scissors abs (3 series, 12 rep)

rolling plank (3 series, 12 rep)

repeat

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My Gym Routine

Wednesday

Legs:

squats (5 series, 10 rep)

strides (3 series, 10 rep)

Hip Thrust (3 series, 12 rep)

dead weight (3 series, 12 rep)

heel lift ( 4 series, 12 rep)

leg extension machine (3 series, 15 rep)

+ cardio min 15 minutes

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My Gym Routine

Tuesday

back and biceps:

Seated Horizontal Cable Row (3 series, 12 rep)

Prone wide grip high pulley pulldown (3 series, 10 rep)

Supported Knee Dumbbell Row (3 series, 15 rep)

Standing Alternating Dumbbell Biceps Curl and Twist (5 series, 12 rep)

Pullover with dumbbells resting your back on a flat bench (4 series, 10 rep)

Standing Z-Bar Biceps Curl (3 series, 10 rep)

+ push ups and elliptical

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TW: Princess diet

this diet has gone viral so I thought I should share how I do it

this way I don’t get the rebound effect

if done correctly you can lose a lot of weight really fast!!!

Day 1 Merida 🏴󠁧󠁢󠁳󠁣󠁴󠁿

less than 500 kcal of anything you want

Day 2 Aurora 🎀

just 3 bites of each meal

Day 3 Rapunzel ☀️

a teaspoon of honey when you wake up, then 600 kcal of anything you want (the honey doesn’t count)

Day 4 Cinderella 🎃

stop eating at 12:00

Day 5 Ariel 🧜🏻‍♀️

just water (it can be flavoured)

Day 6 Tiana 🐸

only green things

Day 7 Jazmin 🐅

fruits, veggies and grains

Day 8 Esmeralda 🧿

veggies, milk, cheese (max 500 kcal)

Day 9 Belle 🕯️

max 500kcal, as much tea as you want

Day 10 Pocahontas ⛰️

only raw (max 400kcal)

Day 11 Snow White 🍎

only apples (eat less than 8)

Day 12 Alicia 🐇

500 kcal before 5PM

Day 13 Elsa ❄️

water and ice

Day 14 Mulan 🐉

breakfast tea , lunch rice , more tea

Day 15 Anna 👸

strawberries and milk

DONT DO THIS FOR MORE THAN 15 DAYS

DONT BINGE AFTER, START GOING BACK TO EATING SLOWLY WITH LIGHT FOOD LIKE SOUP

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Repost if you’re an 18+ Ed blog

I know there’s more of us out there

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kate moss was so right when she said “nothing tastes as good as skinny feels”

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REBLOG IF YOU'RE AN ACTIVE ÃNÅ ACCOUNT THIS MONTH I NEED MORE ACTIVE MUTUALS!!

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Skip dinner wake up thinner 🫣

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I started taking pills for my adhd and I literally don't feel hungry with them.

game changer.

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"why do you have tumblr on your phone no one uses that anymore" im gonna hold your hand while i tell you this

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TIPS

@na:

- if you it do it while someone’s watching, never eat alone

- try fasting al least 5 days a month

- GUM (no sugar)

- cider vinegar can make u less hungry or at least give u nausea so u don’t want to eat

- drink at least 10 glasses of water a day

- drink black coffee if you are hungry

- buy smaller clothes to motivate yourself

- watch thinspo while eating or look at yourself in the mirror

- baggy clothes outside, and tight when you are alone so you can see your body

- you can ask to eat in your room, keep a plastic bag hidden, live the food there and throw it away outside at night (always say it was very good)

- try becoming vegetarian or vegan, it’s an excuse for not eating at some moments and will make you lose weight

m!@:

- drink water in between each bite

- you must chew everything at least 30 times

- chocolate tastes horrible when coming back from you

- remember you can only p*rg3 80% of what you it and only for the next 30 minutes

- try not using l@xat!ves, they don’t affect how you affect calories and the weight you’ll lose is from water and fecal matter, you should only use them after a large meal you didn’t p*rg3 so you lose that weight instead

both:

- if you can, buy a smart scale, it gives you more control

- set rules for yourself (for example not eating anything red, or not eating after 6pm)

- it takes 20 min for the brain to realise its full, take it slow

- denser food feels like more

- eat only what is in your plate and don’t put more food then

- protein/healthy bars tend to have a lot of calories, it’s better eating other foods that feel like more and have less or the same amount, it will make you feel fuller

- make a list of bad foods

- always have a list of safe foods for emergencies

- higher calorie items are better early

- write down everything you eat (separately, for example - lettuce- olive oil- lemon- salt)

or take photos, you’ll realise how much it is

- peppermint tea

- don’t keep your big clothes

- don’t eat it if you don’t know it’s nutritional values

- you can tell people you are allergic to certain foods

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hi:)

This is my first post

I Gained a lot of weight after recovery and need to get back on track

I’ve been “part” of these for 11 years so i’ll be posting tips as well.

my goal is reaching my gw before december, do you have any tips for loosing at least 10kg fast?????