beautifully-anonymous-blog1

[beautifully-anonymous-blog1]

[beautifully-anonymous-blog1]

reblog if you need to lose 40 pounds (18kg) or more

it’s not a want at this point

[beautifully-anonymous-blog1]

amazing

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[beautifully-anonymous-blog1]

why does no ones talk about how you slowly get obsessed with cooking shows and videos?? Its honestly a little weird. Like, when I’m running on the treadmill I’ll watch the Great British Baking Show. Or I’ll watch mukbangs when the hunger pains get bad. What’s wrong with me.

[beautifully-anonymous-blog1]

Have you ever stood in front of the mirror and thought “why would anyone ever love me?” 

[beautifully-anonymous-blog1]

July Goals

Eat under 1000 cals a day aka one snack, a coffee and a meal

Fast min 16 hours a day, eat from 12-8

2L water a day (including tea)

Exercise for 30 minutes minimum everyday

Sleep at 12 (preferably before but yeah)

Have meds everyday

If you feel shaky and hungry from the meds, have something, don’t deny yourself and don’t collapse pls

Try to lose 10-20 pounds this month!!

[beautifully-anonymous-blog1]

sleep ur way to skinny!!

if ur feeling hungry/hunger pains sleep on ur right side - this minimises cramps, aches + sharp pains

if u had a cheat day sleep on ur left side - this burns more calories + it can help u mentally knowing ur trying to burn calories even when u sleep!

if u just drank a lot of water sleep on ur back - the water in ur stomach will settle across it which will weigh u down + make u feel full

lil facts!!

10% of the bodies daily calories is burnt while sleeping!

u burn 50-53 calories per hr while sleeping

the average person burns around 420 calories while sleeping

[beautifully-anonymous-blog1]

[beautifully-anonymous-blog1]

[beautifully-anonymous-blog1]

[beautifully-anonymous-blog1]

[beautifully-anonymous-blog1]

workouts 🌻

here are a couple workouts that i have started doing, in my experience, i have burned more calories doing the first one, but i feel they're both very helpful xx

i don't add weights to my workouts because i very rarely have access to them, but i have tried them when i have access to weights and i find it's really good!!

if you have any questions please ask

stay safe lovelies

i love you all 🌻

[beautifully-anonymous-blog1]

Workout

LEG DAY

10 Min warmup

- 

(4th rep sub max)*

3 x 8 squat rack (bar only, 20lbs, 20lbs)

4th set max (for me 40lbs) 

3 x 8 leg press (90lbs) 

4th set max leg press (110lbs) 

-

3 x 10 (each leg) lunges  (holding 20lbs) 

3 x 12 shoulder press (10lb dumbbell)

3 x 20,20,20 leg lifts (flexed, out, pointed)**

-

Plank 3 minutes 

Stretch 

*4th rep sub max is my way of making sure Im pushing my muscles to fatigue. Basically I put on additional weight and do as many reps as I can (usually its about half of the regular reps). This is not meant to be a your one rep max! It is only meant to be a way to push yourself!

**For leg lifts, I lay face down and lift my leg using the hamstring and glute muscles. Flexed is a flexed foot, Out is away from the center of the body, and pointed is a pointed toe lifting diagonally, upwards and outwards. 

UPPER BODY

5 Min warmup 

-

3 x 10 curls (10lbs)

3 x 20 bench dips 

3 x 12 shoulder press (10lbs) 

-

3 x 10 front raise to side raise (5lbs)

3 x 12 overhead extension (15lbs)

3 x 12 (each arm) one-arm dumbbell row (12.5lbs) 

-

3 x 12

Tricep kickbacks (5lbs)

Chest press (12.5 lbs)

Upright row (10lbs)

-

Stretch 

FULL BODY 

10 Min warmup 

-

3 x 15 

Curls (7.5lbs)

Squats (30lbs preloaded barbell)

Push-ups 

-

3 x 20 Dead bugs

3 x 10 Jump squats

3 x 10 Up downs 

-

3 x20

Rows (30lbs)

Clamshells high resistance 

Glute bridge (30lbs) 

-

2 Min plank 

FULL BODY 

5 Min warmup 

-

 3 x 8 leg press (90 lbs) 

-

3 x 20 penguins

3 x 12 jump squat 

3x 50 mountain climbers 

-

3 x 15 knee crunches 

3 x 14 ski jump squats 

3 x 12 knee roll ins 

-

3 x 14 lateral squats with band

3 x 20 donkey kick with band (each leg) 

3 x 10 roll up to V 

-

3 Min plank (1 min 30 sec forearm, 30 sec each side plank, 30 min forearm plank)

Stretch 5 Min 

——

I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (usually barre). I also rest one day a week.

[beautifully-anonymous-blog1]

Workout (II)

LEG DAY

5 Min warmup

-

*4th rep max (these were my maxes, do whatever you can)

Squat rack

1 x 8 warmup (bar only)

2 x 8 10lbs each side

*1 x 5 20lbs each side

-

Leg press

1 x 8 110lbs

2 x 8 90lbs

*1 x 8 110lbs

-

Inner thigh machine

3 x 12 100lbs

*1 x 6 110lbs

-

Outer Thigh

3 x 12 90lbs

*1 x 12 100lbs

-

3 x 10 Squat walk with band (10 forward, 10 back)

3 x 10 jump squat with band

3 x 20 (each leg) leg raise (laying on stomach)

-

Stretch 5 minutes

UPPER BODY

5 Min warmup

-

3 x 8

Chin up (palms toward face) 140,160lbs*

Pull up (wide grip) 160,180lbs*

-

3 x 10 Curls 10lbs

3 x 20 Bench dips

3 x 12 Shoulder press 10lbs

-

3 x 15 Supported single arm row 12.5lbs

3 x 12 Chest press 10lbs

3 x 12 Overhead tricep extension 15lbs

3 x 10 Rear delt fly 5lbs

-

10 minute stair master

-

Stretch

-

*This is the assisted weight I had to use. My upper body isn’t very strong. A lower number is more ideal because it means your lifting more of your own body weight.

FULL BODY

5 Min warmup

-

3x10 Leg press 90,100lbs

3x10 Inner thigh 110lbs

3x10 Outer thigh 100lbs

-

Butt (heavy resistance band)

3 x 20 Leg raise (20up 20out 20up flexed foot)

3 x 25 clam shells

3 x 20 Side leg raise

-

3x10 (10lb dumbbells)

Curls

Shoulder press to pec dec

Tricep kickbacks

-

3x20 Penguins

3x10 Knee crunch

2 Min plank

-

Stretch

FULL BODY

5 Min warmup

-

3 x 8 Pushups

3 x 20 Romanian deadlifts 50lb preloaded

3 x 30 Russian twist (10,10,10*)

-

3 x 50 Bosu ball toe touch

3 x 20 Tricep kickbacks 7.5lbs

3 x 12 Upright rows 10lbs

-

3 x 12 (each leg) Bulgarian squats 10lb dumbbells

3 x 24 Shoulder taps

3 x 10 Curls 7.5lbs

-

2 x 20 Lateral walk to wall 10lb medicine ball

2 x 1min Wall sit 10lb medicine ball

2 x 20 lateral walk back 10lb medicine ball

-

Stretch

* 10,10,10 meant 10 with feet on the floor, 10 with feet elevated in a table top position, and 10 with legs elevated and straightened aka boat pose

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

[beautifully-anonymous-blog1]

Workout (IV)

UPPER

30 Min cardio

-

3 x 10

Curls (12lbs dumbbells)

Shoulder press to pec dec (12lbs)

Overhead extension (22.5 lbs) 

-

3 x 10 

Chest press (12lbs)

One arm assisted row  (22.5lbs)

Rear felt fly (5lbs)

-

3 x 10 Front raise to side raise (5lbs) 

3 x 15 Bench dips 

3 x 10 Upright row (10lbs)

-

Stretch 

-

The purpose of this workout was to up my weights and reach my limit within 10 reps. Some of my upper body is still pretty weak and I’m not quite ready to up the weights even with only 10 reps. 

-

LEG DAY

5 Min warmup

-

3 x 8 Squat rack (20, 20, 30lb plates)  

3 x 15 Romanian deadlifts (10lbs, 15lbs, 15lb plates)

3 x 8 Leg press (90, 110, 110lbs)

-

3 x 20 (10 each leg) Lunges 20lbs

1 min Step ups 

3 x 20 Banded squat (high resistance)

-

1 min jump squat 

2 min plank

-

Stretch

-

FULL BODY

5 min warmup

-

3 x 15

Bulgarian squats (7.5lb dumbbells)

Shoulder press (7.5lb dumbbells)

V roll ups  

 -

3 x 25 

Bridge raise (10lb medicine ball) 

Bent over tricep curl (5lbs)

Russian twist (10lb medicine ball)

-

3 x 10 

Jump squats 

Side raise (5lbs) 

Dead bugs 

-

1 x 2 Min

Plank

Step up 

Kettle bell squats 

- 

Stretch

-

FULL BODY 

5 Min warmup 

-

3 x 10,15,20 

Shoulder press to pec dec (10lb dumbbells) 

Bulgarian squats (10lb dumbbells)

Penguins 

Jump squats (3 x 20)

-

3 x 10,15,20 

Dips 

Side lunges (15lb kettlebell) 

Roll up to V

Lateral squat jumps (3 x 20)

-

3 x 10,15,20 

Rear delt fly (5lb dumbbells) 

Super(wo)mans 

Leg lifts (Heavy resistance band)

-

3 Min plank

-

Stretch 

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover. 

[beautifully-anonymous-blog1]

Workout (V)

UPPER BODY

10 Min stairmaster 

-

3 x 15 Curls (10lbs)

3 x 15 Shoulder press (10lbs)

3 x 10 Pec dec (10lbs) 

-

3 x 12 Tricep extension (10lbs) 

3 x 15 Chest press (10-15lbs) 

3 x 12 (each arm) One arm assisted row (20lbs)

-

3 x 10 Front raise to side raise (5lbs)

3 x 15 Overhead extension (20lbs) 

3 x 10 Rear felt fly (5lbs) 

-

Stretch 

-

FULL BODY (mostly machines) 

5 Min warmup 

-

3 x 12 inner thigh (100,100,110lbs)

3 x 12 outer thigh (100,100,110lbs) 

3 x 12 leg press (180,200, 220lbs) 

3 x 12 leg curl (40, 50, 50lbs) 

3 x 12 knee curls (abs) 

3 x 12 pull up palms toward face (160lbs) 

-

3 x 12 knee crunches 

3 x 12 donkey kick with lifted knee 

3 x 40 shoulder taps 

-

3 min plank 

-

Stretch 

-

FULL BODY 

5 Min warmup 

-

3 x 12 Tricep extension (10lbs dumbbells)

3 x 10 (Each leg) Lunges (10lbs dumbbells)

3 x 10 Push-up 

-

3 x 1 minute* 

Kneeling squat** (10lb plate) 

Plank 

Burpees 

-

3 x 10

Upright row (10lbs dumbbells)

Squats (10lbs dumbbells) 

Tabletop crunches 

-

Stretch 5-10 minutes 

-

*Try to do all three back to back and then rest 1 minute between sets 

** To do these, kneel on the floor. Feet and shins should be flat on the floor. Toes should touch but knees should be about fist width apart. Your butt should hover over your heels. Using your thigh muscles lift your butt up and then back down. Try to stay upright or slightly leaned back. Leaning forward=cheating. These will burn out your thighs so fast!!

-

LEGS 

5 Min warmup 

-

2 x 12 Leg press 90lbs

1 x 10 Leg press 110lbs

1 x 8 leg press 140lbs 

-

2 x 12hamstring curl (machine 50lbs)

2 x 8 hamstring curl (machine 65lbs) 

-

TRX 

3x 20 side lunges 

3 x 10 Pistol squats 

-

3 x 10 Squat 40lb preloaded

3 x 12 Romanian deadlifts 40lb preloaded 

3 x 20 lunge twist 8lb medicine ball 

-

Stretch 

-

CORE*

3 x 12 assisted crunches 

3 x 10 leg lifts, 10 knee ins 

2 x 10 knees in using obliques**

3 x 8 lower legs into lower body curl 

-

Spin class (1 hr)

-

*This is a great example of what you could do on other workout days. I always recommend doing a day of cardio like spin class. Basically I got to spin class early and busted out a few ab exercises before class started. 

**I did the oblique knee ins in between the leg lift/knee in sets  

As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.