#Best 5 Minute Ab Workout

[freeonlineworkouts]

Best 5 Minute Ab Workout

[i99zhuo]

A routine inspired by thewizardliz ? She has skin care hair care routine reads motivating books

How to live like thewizardliz 🧚🏼‍♀️🪄⁺˚⋆｡°✩₊ quit your lazy girl era!

This is a guide on daily routines inspired by Thewizardliz! This routine is perfect to stop being lazy and pathetic and finally start taking care of yourself!

content list (routines):

morning

study

workout

shower + self care

night

(_ _ ) . . z Z⋆ ˚｡⋆୨୧˚୨ :★: ୧ ∗  ˖࣪ ໒꒱  ˚₊·

✸ ꒰ morning routine ꒱⋆ ࣪.* ࣪.⋆

🧼 First things first, after you wake up make sure to drink water to boost your metabolism throughout the day! Also, create a mind movie so you can watch it everyday after you wake up.

Now, take your journal and start writing about your dream, ideal higher self, ask yourself questions like ‘What reality do i want to create?´ 'Who do i look up to?’ ‘What is the behavior I need to change about myself?’ ‘What's a new habit that I would like to create?’ ‘What is a thing I can focus on right now?’. After we have in mind who we want to become, it's important that every little decision you make today is centered to achieve your goals, and become your dream self. You can listen to a podcast while doing this so you get motivation!

💶 Then, head to the bathroom and look at yourself in the mirror and start repeating positive affirmations, such as ‘I am so beautiful’ or ‘My hair looks so pretty today’, even if you don't believe it, having a positive mindset is going to help us to stay in track with our goals!

Take care of your teeth, Liz says that our smile is one of the most important things in a person, and one of the key things that is going to make you more attractive! so, make sure to brush your teeth, floss, clean your tongue, etc.

🛣 Liz has a rather simple skincare routine, since her skin is so sensitive, it only consists of using a foam cleanser, moisturizer and eye cream to help with her eye bags.

Next step is to research and find our own personal clothing and makeup style, find out your body type, personal color, face shape, etc. It doesn't matter if you have to mix multiple styles that already exist to make your own! The most important thing is to feel comfortable while wearing those clothes or having that type of makeup on your face.

🏔 Liz doesn't like to force herself to have breakfast, she just dont eat if she's not hungry, however if you are hungry rather than focusing on calories focus on how nutritious your meal is. Whatsoever if you are not hungry and you are not going to eat, make sure to always take your vitamins and supplements!

✸ ꒰ study routine ꒱⋆ ࣪.* ࣪.⋆

Yes, it's time to drink a little more water!

⛰ Liz doesn't have a settled study routine but, it's important to spend our time wisely, if you can finish an assignment way before the time it's due, DO IT! Also, she emphasized that knowledge leads to confidence. If you put effort in your studies, every little thing in your life will slowly fall into place.

✸ ꒰ workout routine ꒱⋆ ࣪.* ࣪.⋆

First, set healthy goals, like toning up your body or building muscle, try not to make ‘just being skinny’ your goal.

🧩 second, don't measure yourself with a scale or measuring tape and focus on how you look in the mirror, are you satisfied? if you are then you are done with the intense workout routine!

Liz goes to the gym and has her own personal training program, but here’s some kind of exercises she recommends; weight training, pilates and dancing with her main focus being toning up her abs and butt.

🏄‍♀️ Remember to drink water and that consistency is more important than perfection, go at your own pace, it doesn't matter if you can't do a 2 hour workout and look snatched in 3 days and you can only do a 5 minute workout, every little effort adds up!

✸ ꒰ shower and self care routine ꒱⋆ ࣪.* ࣪.⋆

Before showering, do dry brushing to exfoliate your skin and increase circulation (1-2 times per week). Then use shampoo and conditioner, research to find the best one for you, what may help others won't help you. Liz also uses a hair mask 1 to 2 times per week to get that shiny silk hair.

🎾 After showering take some time to shape and pluck your eyebrows depending on your face shape and what impression you want to give! 

Liz uses face masks 1 to 2 times per week to cleansing her face deeply, then she does her skincare. After applying all the products do a lymphatic massage on your face and neck, you can also cool down your face with massagers or cold spoons for an extra depuff.

🍾 For self care, you can journal again, search for shadow work prompts, think of what things you should unlearn and relearn and don't forget to practice gratitude. Or you can take time to clean your room or house, you deserve to have a clean safe place! 

Oh! and don't forget to drink water again.

✸ ꒰ night routine ꒱⋆ ࣪.* ࣪.⋆

🧃 Time for dinner! (only if you are not full yet), again, make sure to focus on nutrients rather than calories. Don't forget to drink a glass of water with your dinner. You can watch a documentary while eating to keep gaining even more knowledge.

Now, do your oral hygiene routine again. Also, put on eyelash conditioner and serum to wake up with perfect lashes! Then wear a silk cap or do a protective hairstyle to protect your hair from getting damaged while you're sleeping.

🍵 Then get in bed and drink a cup of tea with collagen to start relaxing your body. and it's finally time to manifest! watch your mind movie again and use your most useful method (affirming visualizing, subliminals, etc.), don't forget to ask god, the universe or whatever you believe in for signals and help!

Afterwards, you can read an inspirational book like ‘atomic habits’ or ‘the art of thinking clearly’ to keep nourishing your brain. keep a reachable goal like reading 5 pages everyday and then decide if you want to continue reading or not.

🥬 Before sleeping listen to a guided meditation, liz have one to be more confident and one to attract money, choose one that aligns with your goals!

Finally fall asleep in a healthy sleeping position, Liz sleeps in her back looking at the roof, but you can choose your favorite position, don't forget to get a pillow that fits the position (example: tall and lofty pillow -> for sleeping on your side)

🍈 Good night!

Woah second request done!! hope you liked this one was pretty fun to do and I might add some of these things in my own personal routine so I don't fall back into laziness, anyways how about you guys??

toodlezzzz!1!!!!!

[honeipie]

I love love love your bakugou works! i was wondering if you could write something about him and like izuku, eijiro, shoto, and the reader all being firefighters. i just think ab katsuki in that black tank and the fuckin firefighter pants😋

24 HOURS

katsuki bakugo x reader

synopsis: dating your coworker can be fun sometimes

authors note: tysm!! katsuki would be such a good firefighter tbh 🌞

3:00 PM

“okay this is weird” currently you were in the passengers seat of your boyfriend’s pick up truck on the way to the fire station. luckily, you had both been called in for 24 hour shifts at the same time. katsuki rolled his eyes turning down the street.

“what?”

you motioned over to the radio which was playing your favorite playlist. the playlist that katsuki would complain so much about each time you put it on.

“you haven’t said a word about my music since we’ve gotten into this car” once he hit a stop light you leaned over the middle console getting close to his cheek “what is going on? are you mad or something?”

he turned his head giving you the smallest, quickest peck on your lips “nothin’s wrong” you squinted your eyes skeptically as the light turned green.

pulling out your phone you went to text the firehouse groupchat.

———

y/n

my boyfriend is way to happy at the moment.. what’s going on

izuku

just know that you won’t like it!

kiri

oh he’s not telling you? brutal.

—————

you had just pulled up to the station when you had read the message “katsuki, not today” there were tires, ropes, dumbbells, and ladders sitting outside and in front of the trucks. katsuki gave your thigh a strong squeeze with a smirk.

“happy drill day”

drill day. the one day out of the month where the whole station of firefighters would get together and do drills over and over for a couple of hours. this was your least favorite day considering everything it entailed. of course you knew that you had to stay in shape physically. it was just wasn’t that fun when you already have a trail of sweat running down your back and ruining whatever makeup you at least tried to do.

5:45 PM

“i hate him”

“then why are you looking at him like you want to lick the sweat off his body”

“first of all gross, second of all i may hate him but i’m not blind” you watched the man who was facing away from you. he was currently showing some of the rookies how to turn their sled pull into pulling the real hose.

his back muscles could be seen shifting quickly as he tugged on the hose from the truck. when he was at the end of the hose his arms flexed for one final tug.

he dropped the hose with a loud plop. he placed his hands on his hips and you could see his slow, heavy breaths from there.

“well? i just showed you how to do it. wrap the shit back up and show me” all of them scrambled to get the hose untangled and back into the wheel.

katsuki turned to face you immediately noticing the way you weren’t training.

“why the hell are you here?” he looked over at mina who was checking something on her nails.

“well my boyfriend and best friend work here, and i’m bored, so i think you can put together the rest of the pieces”

“don’t you got people to revive or some shit?”

mina was an emt for the local hospital. her and kirishima actually met at a fire scene when she came over to check out some of his injuries, and the rest was history.

“look at you loud and wrong. i’m not on a shift right now so i decided make myself feel better about my career decisions by watching you people workout for hours on end”

katsuki shook his head clearly fed up with her and the conversation. you just had to pick her to be your best friend.

“just standin’ here?” he asked standing directly in front of you.

“i finished” you huffed out looking up at him. the heat from outside was already kicking your ass, but him being up close made you feel hotter.

“alright, it’s time to do farmers carry. two laps around the room with a minute break in between”

a frown rested on your face when you heard he wanted you to do more. it had almost hit the two hour mark and you were ready to wrap it up.

“i don’t think i can do anymore today. my body hurts”

he scoffed hearing your words “and you know who else’s body is gonna hurt? the people dying in fires because you couldn’t carry them out”

“i’ve done it before so i feel like that doesn’t count” you reached your hand out placing it on his waist “c’mon lieutenant, go easy on me? just for today”

you’d pulled the lieutenant card. sure, that was his rank and people called him that out of respect, but you? you just did it differently. the way you enunciated the ‘t’. the way you’d touch him, because you always touched him when you said it. this was a rare pull so you must’ve been tired.

katsuki raised his eyebrow at your words. a smirk creeped onto his face before he leaned down giving you a long kiss.

mina’s face scrunched up in disgust, and the rookies just mumbled about how his demeanor switched so fast.

when he pulled away he whispered softly in your ear “you just earned yourself another lap. now get those dumbbells and get to work” he turned going back to check on the rookies’ progress.

“well that backfired” mina kicked her feet against the mat.

“yeah, ya think?”

so you the farmers carry, then worked on the stair machine for your last exercise. after that you made your way over to katsuki. he was watching the rookies start on their cooldown stretches.

“i actually finished this time so i’m going to take a shower” you gave him a sharp pat on the back and went to leave, but he grabbed you wrist dragging you back.

“you mad?”

“hm.. not if i smell okonomiyaki when i get out the shower”

you moved your hand away continuing your walk to the bathroom.

6:45

“thank you katsuki”

he only grumbled in response taking a bite of his. kirishima frowned in the corner arms crossed against his chest “why didn’t you make us any? we worked out hard too”

“not enough ingredients”

izuku sat beside you drinking his smoothie “y’know i hate liars. i restocked that pantry yesterday”

mina stood beside kirishima one arm wrapped around his waist “i could give you some of those leftovers from last night”

kiri shook his head “nah, i don’t really want that-“ he shifted his head to see mina giving him a look “oh! no yeah i want that” the two retreated back into the station with nothing more than a wave. shoto almost broke his neck watching the two go inside.

“they’re not gonna have sex in the kitchen right?..”

“no! not in the kitchen. maybe that big closet on the way, but not in the kitchen” you put the last bit of okonomiyaki in your mouth “i’m actually surprised you caught onto that”

“i know right? got the social cues of a fuckin’ boulder”

“katsuki that’s not funny” but the smile on your face gave away that it was a little funny. all was interrupted when a car pulled into the station. all four of you got up to see who it was. a woman got out of the car and made her way to the other side.

“hi! i’m sorry to cause you the trouble, but we’ve done everything and can’t get it off” she opened the door to reveal a boy, about seven years old, with his arm stuck in a water jug “i asked my dad what to do and he said you’d be able to help?”

you all had to stop yourselves from laughing when he struggled getting his arm out of the car.

“don’t worry about it ma’am. we can get that thing right off” you assured her with a smile. izuku had already went inside to get a pair of pliers.

“i know it’s stuck, but can you you still feel your arm? move it around without any pain?”

as you asked he lifted up his arm and slammed it back down into his side. the force took him by surprise and he ended up falling over “i’m okay!” he went to get up his mother assisting him.

“stop being a fool and answer the nice lady’s question please”

“my arm feels fine”

10:00 PM

“alright,” you placed your cards down onto the table and started to rise “i’m gonna head to sleep”

the crew mumbled quick goodbyes already setting up for another round. you made your way through the station until you reached one of the bedrooms. slowly, you opened the door making sure to not make too much noise. after closing it once more, you went to strip out of your clothes into something more comfortable.

“scoot over”

a grunt left katsuki as he rolled over to one side of the bed. it was no surprise that he was already asleep. this man worked like clockwork. exactly at 8:30pm every day he would stop whatever he was doing and head up to bed.

you crawled up next to him wrapping your arms around his torso. katsuki didn’t care about that big spoon, little spoon stuff. all he wanted to do was get comfortable and rest.

your head rested on his chest listening to the rhythmic beat of his heart.

“i hope we don’t get any calls tonight”

“me either”

4:00 AM

“i knew you’d like this one”

you had bent over laughing at the sight before you. a teen had gotten stuck in one of the baby swings, so they had to call to get him out. you were asleep when they got the call and katsuki refused to tell you what it was.

“how does this even happen?” you tried to subside your laughter walking over to go help kiri get the poor, embarrassed teen out of the swing.

“it was a dare! i couldn’t back down the stakes were too high”

you wrapped your arms under his armpits while kirishima got around his calves. you counted down from three then started to pull him out of the seat.

“what is more embarrassing than this?”

“asking my crush out in front of her whole lunch table”

“well hopefully her whole lunch table doesn’t see that recording” you nodded your head over to his friends who were videotaping the whole thing. the teens started to go back and forth as you wiggled him out.

after making sure there was no little injuries on him katsuki walked over “all of you should get home. we decided not to call the cops, but someone else might”

they all nodded their heads in understanding waiting until you turned around to whisper “i should’ve gotten myself stuck. she was bad as shit”

you cringed at the words, but katsuki let out a loud laugh. you slapped him on his arm going over to the truck “it’s not funny!”

3:00 PM

you hopped back into katsuki’s pickup with a smile on your face “another shift completed. i can’t wait to go home and get a good nights sleep”

he threw both of your bags into the backseat before getting into the driver’s seat. after the early morning call, there were a few others. a couple of bush fires, and people stuck in an elevator. safe to say, you couldn’t wait for your two days off.

“i bet you can’t. got a hot date with one of those boys? if i remember they called you bad as shit?”

you rolled your eyes at his little joke.

“shut up! you promised you wouldn’t bring that up again”

he shrugged a smug smile on his lips as he pulled out of the lot.

“can i play my music?”

“fuck no”

“katsuki!”

taglist! @sagejin 🫶🏾

lmk if you want to be added

[4theitgirls]

Hey girl love the work outs! Just wondering if you have any suggestions for fupa workouts or lower abs! Love you queen xx

hi lovely! if you want to lose your fupa, the main thing you have to do is work on fat loss through a calorie deficit. that area is a really difficult area to lose fat from for women because of hormones and how we carry our weight, but through a calorie deficit and incorporating some exercise to tighten the muscles in that area, you should be able to see a difference!

lower ab workouts

5 minute lower abs by bailey brown

5 minute everyday pilates lower abs by lidia mera

8 minute lower abs by eylem abaci

8 minute lower abs & waist by bailey brown

10 minute intense lower abs by gloria song

10 minute lower ab workout by gainsbybrains

10 minute lower ab workout by eleni fit

10 minute lower ab workout by eylem abaci

10 minute intense lower abs & core by gainsbybrains

10 minute lower abs pilates workout by lidia mera

10 minute lower ab workout by pamela reif

10 minute lower belly burn by emi wong

10 minute lower abs workout by madfit

10 minute lower abs workout by fitbymik

10 minute best lower ab exercises by madfit

10 minute lower abs by madfit

10 minute beginner lower ab workout by madfit

10 minute intense lower abs by caroline girvan

10 minute lower abs workout by madfit

15 minute lower abs workout by move with nicole

20 minute lower abs workout by madfit

20 minute intense standing lower belly burn by growwithjo

[lolasimms]

hcs about your married life with abby pls 🙇🏽‍♀️

wife abby headcanons pt.1

part 2 part 3

౨ৎ she’s an early bird and is almost always up at 6 am.

౨ৎ starts her morning off with cuddling you and then she’s off to the gym.

౨ৎ you wake up to an empty bed most mornings which usually you rant to her about.

౨ৎ your breakfast is usually simple, overnight oats and fruit, which she bullies you for.

౨ৎ she on the other hand insists on eating a high protein breakfast, for “gains”.

౨ৎ she’s a certified gym rat, which you find super hot.

౨ৎ when you’re really horny she takes pre-workout to make sure her stamina is up for you.

౨ৎ this usually leaves you saddle sore and aching for the next two days

౨ৎ she gets off on your overly domestic nature, especially when you take care of her.

౨ৎ if she’s got a cold or a throat infection you always pamper her and insist on feeding her soups and tea.

���ৎ most weekends are spent lounging around the house as she’s not a very social person, neither are you.

౨ৎ some weekends are also spent at her father, Jerry’s place.

౨ৎ the three of you make dinners, play board games and he loves breaking out the photo album to embarrass her.

౨ৎ she earns a lot (she’s a doctor) so she’s always spoiling you.

౨ৎ loves to wine and dine you, especially when you both have time off work.

౨ৎ she can only cook staple meals, so she’s always impressed by the food you make for her.

౨ৎ she tends to overwork herself and usually comes back home tired.

౨ৎ despite the fact that she comes home exhausted she still insists on pleasing you.

୨୧

“Abs we shouldn’t, you just got off a 12 hour shift, you need to rest.” You press your wife but she’s ignoring you and pulling you into her.

“Doesn’t matter baby, I’m perfectly fine. Need to please my wife, you know what they say.” Both her hands are griping your thighs and pulling you towards the end of the bed.

“What do they say?” You question, accepting defeat, and allowing her to manhandle you.

“Happy wife, happy life.” In one quick motion, she’s tugged your pyjama shorts, along with your underwear off.

“What if you fall asleep mid eating pussy and I crush you to death?”

“Trust me baby, death by your pussy would probably be the best way for me to die.”

You tried scooching up toward the pillows , but Abby’s hands had a tight grip on your thighs. She wasn't going to let you get away. You were all the way at the end of bed now with her head in between your legs. She was tasting every bit of you, nibbling and marking you up. Your hands made their way to her hair, grabbing handfuls as her tongue swiped over your clit. All feelings of exhaustion from her taxing 12 hour shift were thrown out the window once she got to taste you, and you were fucking enjoying it.

You gasped. "Mmm...Abs..." Abby was loving every minute as she lapped you up. She pulled you closer, practically burying her face in your pussy. Your moans only added fuel to the fire burning inside of her. She was sucking your clit now and you could hear how wet you were for her. As she worked your cunt, two of her fingers were deep inside of you, fucking you for all you were worth and drawing a whimper from your throat. She was so fucking enthusiastic about eating your pussy and damn good at it too.

"Fuck, you taste so sweet." She panted, her breath like fire against your skin. "Gonna make you cum for me."

୨୧

౨ৎ The two of you love watching tv shows together, though she has a habit of not paying attention.

౨ৎ You’ll be well into a show and she’ll be wondering where a certain character went, when they got killed off like 5 episodes ago.

౨ৎ Falls asleep in your lap while you’re watching movies and shows because the poor thing works so hard.

౨ৎ Your name in her phone is ‘wifey’

౨ৎ Once again, she loves to spoil you, against your will of-course.

౨ৎ Buys you things if you look at them for even a second too long.

౨ৎ Her anniversary presents are always the best.

౨ৎ She insists that you don’t buy her stuff simply because you being her wife is enough.

౨ৎ On your 5 year wedding anniversary you open a box that has a pregnancy test in it, as you’d been discussing having children.

[classyblen]

Helloww!

💋 𝙷𝚎𝚢 𝙱𝚎𝚊𝚞𝚝𝚒𝚏𝚞𝚕 𝚂𝚘𝚞𝚕𝚜! 💋

✨ Welcome to my brand-new blog! My name is Classy, and I’m on an exciting self-growth journey, ready to become the best version of myself! ❤️

I believe that sharing my experiences and holding myself accountable is the key to flourishing, so I’m here to inspire, uplift, and empower you along the way! If you’re down for some realness and growth, let’s be besties on this beautiful adventure! 🌟✨

✨ Goals for Self-Improvement ✨

❤️ MENTAL HEALTH:

Goal: Reduce reliance on pornography (including smut books, comics, videos, even porno music) ⛔

Action Step: Identify triggers and create a plan to avoid them.

Use apps like StayFocusd or Cold Turkey to block access.

Daily Affirmations ✨: Start each day with positive affirmations to boost self-esteem and redirect your focus.

💪 PHYSICAL HEALTH:

Workout Routine:

Goal: Exercise 5 times a week.

Action Step: Choose specific workouts 🏋️‍♀️.

Tip: Mix it up with fun classes like Zumba or yoga to keep it exciting!

Skincare Routine:

Goal: Follow a morning and night routine.

Morning: Cleanser + moisturizer + sunscreen ☀️.

Night: Cleanser + moisturizer + acne treatments + 5-minute self-massage for relaxation. 🧖‍♀️

🙏 Daily Prayer & Bible Reading:

Goal: 10-15 minutes of prayer in the morning and reading the Bible before bed.

Action Step: Use Bible apps and set an alarm/reminder.

Reflection Journal: After reading, jot down thoughts or verses that stood out to you.

📚 PERSONAL DEVELOPMENT:

Reading Books:

Goal: Read at least 2 books per month—1 for me and another for our future book club. 📖

Action Step: Keep a list of books I want to read and start a book club!

Monthly Theme: Each month, focus on a theme such as “self-care”, “growth mindset”, or “creativity”.

🌼 Daily Routine 🌼

Morning Routine 🎀

4:30 AM - Wake up

4:35 AM - Make bed

4:40 AM - Pray

5:00 AM - Workout

5:50 AM - Shower/skincare

6:30 AM - Read a few chapters of the current book

7:00 AM - Simple + healthy breakfast 🍳

DAYTIME (Post-graduation vibes 🌟):

Focus on school, work, or personal projects.

Explore a hobby or learn a new skill! 🎨

6:00 PM - Dinner + family time 🍽️

7:00 PM - YouTube + tea (me time) ☕

8:00 PM - Read or journal (here on Tumblr!)

9:00 PM - Bedtime 🌙

🌹 Tracking Addiction 🌹

Identify Triggers: List specific situations or feelings that lead to urges.

Accountability Partner: Share this goal with a trusted friend who can check in weekly 📞.

Alternative Activities: When urges arise, have a list of alternatives ready (like walking or reading the Bible).

Reflect Weekly: Journal about successes and setbacks related to these goals each week.

💪 Physical & Mental Wellness ❤️

Weekly Workout Plan:

Mon-Fri: Shoulder stretch (10 min) + arm fat workout (10 min) + Daisy Keech ab workout (10 min).

Sat-Sun: Light stretches 🧘‍♀️.

Weekly Skincare Plan:

Sun & Wed: Weekly mask + exfoliation.

Balanced Eating:

Aim for 3 meals a day plus healthy snacks. 🍎

Meal prep on weekends to save time!

Hydration Challenge: Aim to drink at least 8 glasses of water per day!

🌟 Community & Accountability ❤️

Find a Group: Join a local church group, Tumblr communities, or a study group for shared growth.

Weekly Check-ins: Schedule meet-ups with a friend for mutual encouragement on goals.

Social Media Detox: Plan regular breaks from social media to refocus your mind. 📵

Weekly Review Questions:

What went well?

What were the challenges?

How can I adjust my goals for the next week?

Gratitude List: Each week, write down three things you are grateful for! 🎀

✨ Final Thoughts ✨

✨ Remember, change is a gradual process. Celebrate the small victories, and be patient with yourself as you embark on this journey. Consistency and discipline are key, so keep the faith in yourself and your path. You’ve got this, Classy! ❤️✨

[ros3ybabe]

Daily Check-in: April 17, 2024 🎀

today was a decent day up until the end, when I got upset and emotional over some things and ended up crying again. I swear, I've cried the last 6 out of 7 nights, and I'm so tired of it. here's to hoping things finally get better soon because this emotional stuff is seriously affecting my productivity, motivation, and discipline.

🩷 What I Accomplished:

studied chapter 6 of Latin American Spanish on Busuu

listened to 3 podcast episodes in Spanish

completed and submitted my lab report and pre lab quiz, also did my pre lab notebook prep

went to my last chem lab for the semester

went to chem lecture

had a meeting with the Dietetic director to map out some classes for the upcoming semesters

washed dishes

attempted a phone call with my boyfriend for the first time in a week (relationship issues + long distance × love ÷ dating for 2 years = an emotional rollercoaster, and lots of frustration)

washed laundry, did not put away yet

scheduled a therapy session for tomorrow morning

completed a 7 minute pilates abs workout from Madeliene Abeid

completed the 11 minute wake up yoga from Yoga with Adriene

started to do the 5 min daily stretch from Pamela Reif but my dad called me so I didn't finish it

downloaded a pdf of a Spanish textbook

rescheduled my italki lesson because I need to study for chem

scheduled 2 study rooms to study for chem with my chem lab partner

completed the pre class assignment for chemistry

walked ~8k steps

🩷 Good Things That Happened:

saw my dad this morning, who then took me to the campus library a bit early (I love getting to see my dad, I don't get to see him too often since he lives on the opposite side of town)

passed my lab report and pre class assignment

finished my chem lab super fast

had pizza rolls for dinner (I needed something quick and simple cause I've been tired)

got more practice with the chemistry lecture content

woke up esrly enough to do my morning routine

did a complete night routine, including skincare (-didn't read tho, couldn't decide on a book )

more good things happened, I just honestly can't remember them right now. but today was not a bad day.

💗 Stuff For Thursday:

psyc doc appointment

therapy appointment

supplemental chemistry class hours

make sure I'm caught up on homework

apply to/write essays for some scholarship applications

check hours worked if possible to determine next week's paycheck

study Spanish!!! dedicate a good chunk of time to it

do my morning and night routine as best as possible

Thursday is definitely going to be an interesting day, thats for sure. I don't feel as tho I'll have as much to do, but I'm going to find things to do, like studying my Spanish, etc.

til next time lovelies 🩷

ps. check out my depop shop <3

💕 Song of The Day -

Le Sserafim - Antifragile

this has been a long time fave of mine

[balancednutritionks]

The Ultimate Guide to Losing Belly Fat: Strategies for a Trim and Toned Midsection

Dreaming of a flat and toned stomach? You're not alone. Belly fat is a common concern for many people, but with the right approach, you can achieve your goals and reveal those sculpted abs. In this comprehensive guide, we'll explore the best strategies for losing belly fat, including the use of belly fat burners, effective dietary and exercise practices, and lifestyle adjustments to support your journey to a slimmer midsection.

Understanding Belly Fat

Before diving into the strategies for losing belly fat, it's essential to understand the different types of fat and why belly fat can be particularly stubborn. There are two main types of belly fat:

Subcutaneous Fat: This type of fat lies just beneath the skin and is often referred to as "pinchable" fat. While subcutaneous fat can contribute to a protruding belly, it is less harmful to health compared to visceral fat.

Visceral Fat: Located deep within the abdominal cavity, visceral fat surrounds vital organs such as the liver, pancreas, and intestines. Excess visceral fat is associated with an increased risk of various health conditions, including heart disease, type 2 diabetes, and certain cancers.

Best Strategies for Losing Belly Fat

1. Incorporate Cardiovascular Exercise:

Cardiovascular exercise, such as running, cycling, swimming, or brisk walking, can help burn calories and reduce overall body fat, including belly fat. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, supplemented with strength training exercises to build lean muscle mass.

2. Focus on High-Intensity Interval Training (HIIT):

HIIT workouts involve alternating between short bursts of high-intensity exercise and periods of rest or low-intensity activity. HIIT has been shown to be particularly effective for reducing abdominal fat and improving overall fitness levels in a shorter amount of time compared to traditional steady-state cardio.

3. Incorporate Strength Training:

Strength training exercises, such as squats, lunges, deadlifts, and planks, can help build lean muscle mass and boost metabolism, leading to increased calorie burning and fat loss. Aim to include strength training workouts targeting the major muscle groups at least two to three times per week.

4. Adopt a Balanced Diet:

Focus on consuming a balanced diet rich in whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Minimize intake of processed foods, sugary snacks, and refined carbohydrates, which can contribute to belly fat accumulation and overall weight gain.

5. Monitor Portion Sizes:

Practice portion control to avoid overeating and excess calorie consumption, which can lead to weight gain and belly fat accumulation. Use smaller plates, measure serving sizes, and pay attention to hunger and fullness cues to help regulate food intake.

The Role of Belly Fat Burners

Belly fat burners are supplements or compounds designed to enhance fat burning, particularly in the abdominal region. These products often contain ingredients such as caffeine, green tea extract, and forskolin, which are believed to increase metabolism, promote fat oxidation, and support weight loss. While belly fat burners may offer some benefits, they are not a magic solution for losing belly fat and should be used in conjunction with a balanced diet and regular exercise for best results.

Lifestyle Adjustments for Belly Fat Loss

In addition to diet and exercise, making lifestyle adjustments can help support your efforts to lose belly fat:

Get Adequate Sleep: Aim for seven to nine hours of quality sleep per night to support hormone balance, metabolism, and overall health.

Manage Stress: Chronic stress can lead to increased cortisol levels, which may contribute to belly fat accumulation. Practice stress-reducing techniques such as meditation, deep breathing exercises, or spending time in nature.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support digestion, metabolism, and overall health.

Conclusion

Losing belly fat requires a multifaceted approach that includes regular exercise, a balanced diet, lifestyle adjustments, and potentially the use of belly fat burner supplements. By incorporating cardiovascular exercise, strength training, and HIIT workouts into your routine, adopting a balanced diet rich in whole foods, and making lifestyle adjustments to support overall health and well-being, you can achieve your goals and reveal a trim and toned midsection. Remember to be patient and consistent, as losing belly fat takes time and dedication. With the right approach and mindset, you can say goodbye to belly fat and hello to a healthier, happier you.

[echoversit]

Vers' Health Journal Day 1

I am gonna see if I can train myself into any kind of media consistency by logging my efforts at getting Super Fit and Comfortable with my body every day!

Goals I'm trying to meet:

Workout 2x a day as much as I can; weightlifting in the morning and a short abs/full body circuit workout and cardio in the evening

Intuitive Eating (I'll include pictures of whatever meals I remember to photograph each day)

Try to stop eating after 7pm or so, and begin eating the next day around 6:30am. This will help me get my circadian rhythm back on track.

Build enough muscle to carry my own bodyweight

Getting visibly toned is the last on my priority list; It would be nice but I'm trying not to focus on it too much

Day 1: We're starting off strong because I am at home for Easter break, so I currently don't have access to a gym. However, this is my first day of intuitive eating! I had a leftover greek goddess salad from panera and some homemade bread for my first meal, and then a few hours later I got hungry again and had some prunes and half a bagel (and then went back and got the other half)

Rating Floor Workout Tiktoks/Reels/Pins

Since I'm home, I've decided to take this time and find a new floor workout before I head back to college from all the ones social media keeps recommending me, so I'm going to write up how it went for me and notes I had here.

The first one is a workout targeting obliques by j.workouts on tiktok. It's about 15 minutes altogether, including side crunches, knee to elbows, russian twists, plank knee in twist, plank rotations, plank knee ins, bicycles, and heel touches. Keep in mind I'm probably intermediate in core strength.

Coordination: I found a few of these hard to figure out and make sure I was using the muscles I was supposed to, mostly the bicycle variation and knee-elbow crunches.

Difficulty: Once I figured out once the movements were, I did feel that I was working out my obliques pretty well, but I didn't feel a huge burn at any point in the workout. That said, it did get me sweating, so kudos for that!

Favorite exercise: I liked the plank rotations best- I could definitely feel the muscles being worked, and keeping myself stabilized was a good challenge, and my shoulders also felt the burn while I was moving.

Least favorite exercise: This is a me thing, but I just hate russian twists. They're so effective! And I do not like them.

Rating: 3.5/5. I think if I was a beginner the coordination still would've posed a challenge, but if you can get all of the exercises down all of the exercises work the muscle effectively! I also think the order they put the exercises in was decent for a beginner; start off moderate, work your way up, then cool off with the heel touches at the end of each set.

Alright if you read this far down, I appreciate it haha!

I'm gonna go on a walk now

[gazelle-777]

Summer Beach Trip - pt 1

The morning light peeks through the crack in the blinds, coaxing your eyes to open. You smile. It's a small, nervous thing, basing its continued existence on the scale and morning bodycheck. You reach over and slide your phone off its charger, feeling the skin stretch over your ribcage. So far so good. Opening the blinds to let the morning sunlight filter through, you set up for the bodycheck pose. Consistent posing and angles is important, and you don't want to mess it up. A tap of a button and it's over; you quickly sit up to pore over this latest photo. It's ... perfect.

You did it. You reached your goal. Your legs are small, your stomach perfectly flat. You can just barely see a hint of hipbone showing through. That'll be more prominent come the end of summer, especially if I stay consistent. The thought comforts you, and for a moment you can feel yourself relaxing, easing into a sensation of completion. And what is going on here? Its 10 past 7 and you're lounging in bed doing ... what, exactly? Get up. You have work to do. You leave in a few hours; just enough time to get in one last sweat sesh before being car bound for hours. As much as you hate to admit it, you're right. Sitting doesn't burn calories. You hurriedly change into workout clothes, choosing your favorite set.

Cute, but it's a little chilly in the gym. Best to put an extra layer over it. 30 minutes of running. 30 minutes of full body pilates. 15 minutes of abs then 10 minutes of stretching. You go through the routine, straining a bit at the end to finish. Good. That means you're still progressing. It's still effective.

You get back home to be greeted with chaos. Suitcases scattered on the floor. Your dad scuttling back and forth trying to load the car as quickly as possible. You duck and weave around the madness and dart upstairs to shower and change.

"Are you wearing that for the trip?" Your sister eyes you up and down, her lip curling in ... disgust? Jealousy? You can't tell so you answer carefully. "Yea, I wanted to be comfortable. It's a long drive and a whole lot of sitting." She rolls her eyes. "Yea, we get it. All you do is workout and refuse to eat. You don't have to rub it in every 5 seconds." So it was jealousy. You shrug and head off to the car while everyone else loads up the bags.

"Hey girls", your mom calls. "We have some time before we head out. You guys should eat something first." You browse the fridge and look for something fresh. You avoid drinking a lot of water on car trips to limit bathroom visits, but need to stay hydrated so fruit would be best. After poking through the fridge, you make your selection. You settle down to eat, the eyes of both sister and mom tracking your bowl. "It's going to be a long drive and we aren't planning on stopping to eat." You smile and nod, "yes, that's ok."

After polishing off the last bit of watermelon, you toss the can in the recycling bin and rinse your bowl before putting it away. You wash your hands and hop in the car, ready to have the best vacation ever.

[qrfit]

Day 4 of 5 day workout week:

Rainy, dreary Fall day! But, it’s still my favorite of the four seasons. I was smart enough to decorate outside for Halloween yesterday before the summer-like weather departed. Feels like it’s finally time to embrace the Fall sweaters, of which I have no shortage! 🍂🍁

The weather didn’t interfere with my studio time though! I jumped into some cardio step to get the calories steaming right away. 45 minutes and over 300 calories are history! I tacked on another 15 minutes on abs and core before I finished the session with a thorough stretch. Felt solid today! Not as sore as yesterday. Now, we just gotta tackle Friday and make it our best workout of the week! Tall order. But, we got this! 👊🏽🫶🏽

[andrearose96]

My Sissy Workout Routine

•Jumping jacks: 2 minutes to get my heart rate up.

•Hip circles: 1 minute each direction to loosen hips.

•Leg swings: 15 swings on each leg.

Lower Body (Glutes, Thighs, and Hips)

1.Squats (3 sets of 15 reps): Engage my glutes and thighs.

•Tip: Go slow and focus on squeezing my glutes at the top.

2.Curtsy Lunges (3 sets of 12 reps per leg): Adds elegance while toning legs and glutes.

•Tip: Cross your back leg behind as you lower into a lunge.

3.Glute Bridges (3 sets of 20 reps): Focuses on tightening the booty.

•Tip: Squeeze your glutes hard at the top and hold for a second.

4.Donkey Kicks (3 sets of 15 reps per leg): Great for hip shaping and toning.

Core (Abs and Waist)

1.Plank (3 sets of 30-60 seconds): A full-body exercise for tightening my core.

Tip: Keep your body in a straight line and engage your abs.

2.Bicycle Crunches (3 sets of 20 reps): Targets the obliques for a more feminine waistline.

Tip: Go slow and controlled for maximum engagement.

3.Leg Raises (3 sets of 15 reps): Helps flatten and define the lower abs.

Tip: Don’t let your feet touch the ground between reps.

4.Russian Twists (3 sets of 20 reps): Focuses on slimming my waist and toning my core.

Upper Body (Arms and Shoulders)

1.Tricep Dips (3 sets of 12 reps): Works on sculpting my lean arms.

Tip: Use a chair or bench for support.

2.Dumbbell Lateral Raises (3 sets of 12 reps): Focuses on shaping my shoulders.

Tip: Use light weights to avoid bulking up, focusing on toning.

3.Push-Ups (Modified) (3 sets of 10 reps): Focus on form over quantity, doing knee push-ups if needed.

Flexibility (Stretching for a Feminine Touch)

1.Seated Hamstring Stretch: 30 seconds per leg to stretch my hamstrings.

2.Butterfly Stretch: 1 minute to loosen my hips and inner thighs.

3.Cat-Cow Pose: 1 minute for core and back flexibility.

Cardio (For Endurance and Lean Physique)

1.Dance Workout (10-20 minutes): I choose feminine dance styles like Zumba or any other dance form that emphasizes grace and fluid movements.

2.Running or Walking (20-30 minutes): Steady-state cardio to help maintain a lean figure.

Cool Down (5-10 minutes)

Full-body stretches: I Hold each stretch for 30 seconds.

Deep breathing: Focus on relaxing my muscles.

Andreas Tips for Success:

Consistency: Perform this routine 3-4 times a week for best results.

Light Weights: Use lighter weights or resistance bands to keep the muscle tone sleek rather than bulky.

Flexibility: Add yoga or Pilates once or twice a week to improve flexibility and posture.

Diet: Support your workout with a balanced diet rich in lean proteins, healthy fats, and vegetables.

Sissy gym playlist

I have put this playlist together over the last 12 months and absolutely love it 😊 perfect for getting me into the sissy mindset ✨💕

This Weeks Task is to workout 3 times per week!

Being a sissy is all about feeling good in your own body! You need to be healthy mentally and physically to do that! Think of how good you will feel when you slip those panties on! Or how good you will look when you kneel down for daddy’s cock!

My routine is 20 mins of cardio a day! Mostly running! Making sure I hit my 10k step goal! I’m on a 8 day streak not to brag 💅. And leg routine that involves weighted squats twice a week! 🏋️‍♀️

My play list thanks to @mcraesboi is def just Tate McRae Radio on Spotify!

@queendestiny6912

@sissygirl-olivia

@goodgirlmadison @karlie-xcx @sissykyliecakes @incognitoelizabeth @xxsissycaitlynxx

Reblog if you accept the task and share your routines and playlists!!!!

Also this weeks caption challenge is below! Please tag me so I can see it!

ONLY TRUE SISSY SLUTS DO BOTH THE TASK AND THE CAPTION!

[nathank77]

12/13/24

8:57 a.m

So my body was once again able to poop without a cigarette. It was healthy.

I just had a cigarette. And I pooped a ball 😞 but then healthy poop came out... so I guess I'm sorta constipated but not really?

I'm going to stick to 3 cigarettes a day. I think i might have tried too hard to cut down. I was smoking 11 cigarettes a day when I actually started to try but it was a poor attempt.. then it was 6 cigarettes and lozengers altogether for only one day and then I went to 3 cigarettes two days ago and then 3 cigarettes yesterday...

And from some research, people should cut it down 1 or 2 cigarettes a week... so I pushed myself too hard... I'm going to try to stay at 3 cigarettes for a week at least.. idk what to do about where to buy them... I'm thinking maybe one last new Hampshire trip... but I can't really afford it... but maybe I should stay at 3 cigarettes a day for even a month... I got to have my receptors adjust to this being all the nicotine it's going to get..... then eventually go to 2 cigarettes for a week... then 1 cigarette.. and hopefully the impeding constipation issue will go away.... I can't actually truly be constipated... not with what my poop looks like but still.. I know my body is in shock..

My glute/lower back hurts but I mean i went way up on the weight on leg day, 3 days ago.. maybe it's still delayed onset muscle soreness... I mean bc I'm pooping too healthy to be constipated truly anyways.

My one pec muscle hurts to the touch... my glutes and lower back hurts and that's unfortunately a major muscle I work on leg day.

I could go to the gym and work not my chest and just shoulders and back/bicep and abs. I think my abs are okay to work.

I can't work out tomorrow.

I want to get on the incline bench...... I want to do an oblique dumbbell workout... I want to do the torso rotation oblique machine. I want to do the abdominal prestige machine. I want to do the abdominal Crunch machine. I'm thinking I'm going to cut out the 30 minute abdominal Crunch... I don't like it much, too much pressue on my arms to hold it.

I'd like to do bicycle crunches, I haven't done it for a while... but with the incline bench and the dumbbell oblique exercise, cutting out only one machine, all that seems like too much. Even without bicycle crunches...

I did increase weight on every machine last time... so I know why my pec is sore... I also got to work around Christmas... so maybe it's best to do what I listed above today... and then Sunday I can do my chest, maybe my back and biceps and maybe abs... and hopefully my legs...

Of course snow is a constant issue. Idk when it's going to happen it could happen very inconveniently stopping me from hitting my 5 days a week at the gym...that's the issue..especially with Christmas..I can workout, everyday the week of christmas except Christmas eve and Christmas day.. I can workout everyday of new years week except new years day....

But snow is something that can fuck up my schedule. I'm going to to have to find a way to work around snow and maximize my workout schedule those weeks..

Maybe today I can do shoulder machines (I never do those ever. I do lateral raises, frontal raises and a couple other dumbbell exercises...)

I am going to go and see what i can do but I'm leaving my pec muscles alone... I'm not doing dumbbell day until my core and back is really strong. I'll still do some dumbbell exercises but never a full day of just them until I'm really strong..

I'm worried about the incline bench bc i know it's going to be a hard workout...

I got to get more oblique workouts in as well. I dont do calisthenics often bc I got to clean the mat and tbh the one that feels the least damaging to the rest of my body is the bicycle crunches... all the rest hurt my neck or something... except the glute bridge... but I can't do that bc my glutes hurt today.

I also realize i started ab workouts on 11/18... it's 12/13... and I already have a 4 pack developing that is visible from certian angles and I can see the 6 pack coming in. Thank you testosterone... idk what possessed me to start working out my abs but boy am I fucking happy I did :)

[netpen-info]

[ad_1] The four-time Mr. Olympia put his hamstrings to the check throughout an epic leg day. Written by Stephen Sheehan, CPT Final up to date on Sep 19, 2023Searching for his fifth straight Mr. Olympia victory, Chris Bumstead is simply over six weeks away from defending his crown on the Orange County Conference Heart in Orlando, FL in the course of the weekend of Nov. 3-5, 2023. Whereas the reigning champion faces a monumental problem to fend off some worthy opponents, it’s clear he’s dedicated to making sure every muscle group is contest-ready.  In a YouTube coaching vlog posted on Sep. 17, 2023, Bumstead gave viewers an inside glimpse of a hamstring-centric leg day along with his coach, Hany Rambod. Evidently, the four-time winner (2019-2022) of the Traditional Physique division seems to be as locked in as ever heading into the 2023 IFBB Mr. Olympia competitors. The exercise begins close to the four-minute mark of the video.   Extra from Breaking Muscle: After consuming Evogen EVP Xtreme pre-workout and jokingly telling Rambod he hasn’t skilled abs in a yr, Bumstead’s grueling day on the workplace begins with a sequence of workouts focused at constructing his hamstrings.  Mendacity Leg Curl Bumstead began the session on the mendacity leg curl machine, the place he executed some single-leg warmup units. After performing a set with each legs, he mentioned his food plan with Rambod, noting that it’s been simpler for him to eat “larger meals, much less often” throughout contest prep.  Bumstead continued with a set of full-range reps, adopted by slow-tempo reps wherein his coach emphasised controlling and contracting the hamstring.  Standing Single-Leg Leg Curl Machine Subsequent, Bumstead focused every hamstring individually on a standing single-leg curl machine. Rambod inspired him to purpose for 10-15 reps per set and to regulate the load on the best way down. The embellished coach additionally made it a degree to make sure Bumstead stored his hip ahead in the course of the isolation motion to get most hamstring contraction.    Hip Abduction Machine Bumstead gave his hamstrings a short lived break by shifting over to the hip abduction (“outer thigh”) machine. He maintained a slight ahead lean all through, ensuring to squeeze on the high of the motion.  Rambod pushed Bumstead to finish the ultimate few reps at a slower tempo in the course of the first two units of this glute-focused train. Bumstead completed with a number of drop units that pushed him to his restrict.  Seated Leg Curl Machine That temporary hamstring hiatus ended when Bumstead acquired on the seated leg curl machine. With two 45-pound plates and one other 25-pounder loaded, he methodically executed every rep as Rambod inspired him to squeeze after which slowly let the load again up.  Though Bumstead remarked that he felt like the load was “shifting in sluggish movement,” his coach praised him for going till failure.  Belt Squat Sticking with the free-weight method, Bumstead put each leg muscle to the check with belt squats. He began with a shoulder-width stance and his toes pointed straight, ensuring to attain full depth (90 levels).  Following a lighter set, he moved to 4 45-pound plates per aspect — a load that left him fatigued and on a knee by the ultimate rep. Rambod dropped the load and had Bumstead carry out one other squat variation (sumo-style) along with his toes pointed at a few 45-degree angle. The broader stance offered a special stimulus, with Rambod noting that Bumstead isn’t used to that foot place.  Seated Calf Elevate Along with his hamstrings and quads pumped, Bumstead shifted his focus to constructing his calves. He took place on the seated calf increase machine and carried out his first set leaning ahead whereas holding on to the unracking deal with.  Nevertheless, Rambod had Bumstead carry out the following set with a extra vertical physique place. He utilized the identical machine to focus on his tibialis muscle groups, alongside his

shin bones, by hooking his foot below the decrease lever and lifting his toes in the direction of his shin. Bumstead labored with 25 kilos on this tibia-taxing train.  Donkey Calf Elevate Lastly, Bumstead completed off with donkey calf raises.  “That is going to truly assist give it a bit of extra depth to your calf as a result of it creates a bit of little bit of a layer of musculature on the outer a part of the entrance of your calf,” Rambod defined. “Jay [Cutler, four-time Mr. Olympia] had a very good tibialis.”  Working in a bent-over place on the machine, Bumstead achieved a notable calf pump whereas working with a pair of 45-pound plates per aspect. He famous that he didn’t really feel something in his again as he wrapped up the ultimate few reps of what was clearly an intense leg day.  Extra from Breaking Muscle: Chris Bumstead Hamstring-Centered Leg Exercise Abstract  Mendacity Leg Curl Machine  Standing Single-Leg Curl machine  Hip Abduction Machine Seated Leg Curl Machine  Belt Squat  Seated Calf Elevate  Donkey Calf Elevate  Bumstead has already established a status as one of many preeminent bodybuilders on the planet. Taking house the Traditional Physique title for a fifth straight yr would solely additional cement his standing as one of many sport’s all-time greats. And with the best way he’s been coaching in preparation for the 2023 Mr. Olympia, it might be a large upset if he doesn’t stroll away a winner once more.  Featured Picture: Chris Bumstead / YouTube [ad_2]

[mike29999]

Losing belly fat can feel like a challenge, but with the right exercises and consistency, it’s absolutely achievable. At-home exercises are a convenient and effective way to target belly fat while improving overall health. Let’s explore some of the best exercises and how often you should perform them for optimal results.

Plank Variations

Planks are excellent for strengthening your core and toning abdominal muscles.

Standard Plank: Hold a straight position on your forearms for 30–60 seconds.

Side Plank: Targets your obliques. Hold for 30 seconds on each side.

Plank with Shoulder Taps: Adds an extra challenge to stabilize your core.

How Often: Perform planks 3–5 times per week, completing 2–3 sets of each variation.

2. Bicycle Crunches

This dynamic exercise works both your upper and lower abs while engaging the obliques.

Lie on your back, hands behind your head, and pedal your legs as if riding a bike.

Alternate elbow-to-knee touches to activate the core fully.

How Often: Do 3 sets of 15–20 reps, 4–5 times per week.

3. Mountain Climbers

A high-intensity exercise that burns calories and strengthens your core.

Start in a plank position, then alternate driving your knees towards your chest.

Keep the movement quick and controlled.

How Often: Perform 3 sets of 30 seconds, 4 times a week.

4. Leg Raises

Leg raises target the lower abs, which are often challenging to tone.

Lie flat on your back with your hands under your hips.

Slowly lift your legs to a 90-degree angle, then lower them without touching the ground.

How Often: Aim for 3 sets of 12–15 reps, 4 times a week.

5. Burpees

A full-body exercise that boosts your metabolism and aids in fat loss.

From a standing position, drop into a squat, kick your legs out into a plank, and jump back up.

How Often: Include burpees in your workout 3 times a week for 3 sets of 10–12 reps.

6. Cardio Workouts

Walking, jogging in place, or jumping jacks are simple yet effective ways to burn calories.

Combine cardio with strength exercises for maximum fat loss.

How Often: Engage in cardio for 20–30 minutes, 5 times a week.

Consistency and Nutrition Matter

Exercise alone won’t be enough to lose belly fat. A balanced diet, proper hydration, and quality sleep play a significant role. Focus on whole foods, manage portion sizes, and avoid sugary or processed items.

Want More Tips?

For more detailed workout plans and exclusive resources, check out my here. It’s your one-stop guide for achieving your fitness goals with actionable advice and trusted recommendations!

[aszarel]

Today was the best workout for me so far I'm feeling great and ready. Through my studies I have learned something that works to prevent painful muscle soreness that we get after working out not knowing, there is a solution and may also help alkaline the body 😉

Today was lower body but in the workout you will see I added upper body because yesterday I didn't feel it like I wanted to so I added some to touch up the area that I wanted to feel more of that pump

My Workout Session - November 19, 2024

Hack Squat

#1. 6 Reps x 90 Lb

#2. 6 Reps x 90 Lb

#3. 6 Reps x 90 Lb

#4. 5 Reps x 90 Lb

Leg Press

#1. 20 Reps x 55 Lb

#2. 15 Reps x 70 Lb

#3. 10 Reps x 100 Lb

Calf Press On The Leg Press Machine

#1. 20 Reps x 70 Lb

#2. 15 Reps x 85 Lb

#3. 10 Reps x 100 Lb

Seated Leg Curl

#1. 25 Reps x 25 Lb (Warm-up )

#2. 10 Reps x 70 Lb

#3. 10 Reps x 70 Lb

#4. 10 Reps x 70 Lb

Leg Extension

#1. 10 Reps x 40 Lb (Warm-up)

#2. 10 Reps x 50 Lb

#3. 10 Reps x 60 Lb

#4. 10 Reps x 70 Lb

Butterfly Press/Pec Deck

#1. 10 Reps x 60 Lb

#2. 10 Reps x 80 Lb

#3. 6 Reps x 80 Lb

Low Cable Crossover/Chest Raise

#1. 10 Reps x 40 Lb

#2. 10 Reps x 30 Lb

#3. 13 Reps x 20 Lb

#4. 20 Reps x 10 Lb

Ab Crunch Machine

#1. 20 Reps x 50 Lb

#2. 20 Reps x 60 Lb

#3. 30 Reps x 70 Lb

Treadmill

#1. 65 Min x 3.14 Miles (1 hour of fast paced walking at 3.0 speed

5 minute cool down walk paced of 1.8

(calories burned 250)

Train Together with FitProSport!

Learn more at https://www.fitprosport.com/