#also! I not only gained more experience with weight and bulk!

[maream-zaream]

I had a sudden urge to try drawing a bear. The sketch you see is the result after heavily referring to a bear reference photo. More study is needed.

[mymegumi]

03:47 ෆ ITADORI YUUJI

⠀ for: @driaswrld sorry pookie for the emotional dmg (-ω-、)

“yuu,” you grunt, hands flailing out in the darkness as you try to push your lug of a boyfriend away from you, “stars, you need to stop eating so much, you weigh as much as a tractor trailer.”

the response you get is a long snore, followed by the soft smacking of his lips.

normally, you wouldn’t complain about your sweet boy’s body weight or the comforting pressure of his limbs draped over you, but currently, you’re facing a singularly unique experience that no one has ever seen happen before—you need to pee. badly. yuuji has been bulking lately, meaning for dinner you have to make about three servings of food, all for him, and then a fourth serving for yourself (of which he usually finishes off for you if you can’t manage to eat it all).

not to say you dislike watching your boyfriend’s gym experiences, or even that you discourage them, but you’re just annoyed now that he’s gained about 5-10 pounds of muscle mass that you can barely manage to push him off of you.

he’s not a gentle sleeper. in fact, he’s single-handedly the most violent sleeper you’ve ever met and the first time you’d stayed over at his apartment, he scared you awake at least three or five times. now, you’re so used to his sudden spasms and uncontrollable snoring that it hardly phases you, or you can just ignore it and fall asleep again, but the discomfort of needing to pee has taken precedence over anything else.

yuuji is truly lucky you love him more than anything else, right now, because he’s star-fished himself across your queen-sized bed, an arm over your stomach and his legs flung over both of yours while the blanket is tangled between both of your bodies. he is happily snoozing away, blissfully deep in dream world as you continue trying to push him off.

this wouldn’t be an issue, because despite his bulking and the near constant complaint of ‘yuu, you weigh too much for us to wrestle properly because you always win!’, normally, you can at least shove him off enough to scramble out of the tangle of limbs.

tonight is an issue because he’s clingy.

yuuji is a stage-five clinger in his sleep only a third of the time. most of the time you’re free to come and go as you please, but sometimes, on rare occasion, he can psychically know you’re trying to leave the bed and stop you in his sleep. he’ll grab your waist and shove his face in your neck, he’ll snag a wrist and interlace your fingers, and on the one rare time, he’ll somehow hook his foot around your leg and make you fall back onto the bed. it was insane, the lengths he would go to to make you stay in the comfort of your bed—all while miraculously asleep.

so, you’d tried to sneak out of bed to pee and he’d grabbed your hip, forcing you back into bed with the grip of a man desperate to keep you by his side. you’d find it endearing if you weren’t about to pee your pants.

“i love you,” you whisper, turning your head to press your nose into his cheek and trying to burn a hole in his head, “but i’m gonna murder you if you don’t wake up and let me leave.”

“s’love you.” he mutters. he tilts his head towards you and presses a kiss to your nose.

you narrow your eyes. “what’s megumi’s middle name?”

“francis.”

he’s not awake. the poor boy wouldn’t have lied so easily if he was awake, and you are left to flop against the mattress helplessly.

you hate waking him up because he always looks like someone kicked a puppy in front of him and then told the dog it sucked. it just wasn’t nice and he deserved all the nice things in the world. you also hate waking him up because he is somehow such a deep sleeper. you’d have to be screaming your lungs off at an intruder for him to wake up in perfect lucidity.

you’ll have to find another plan to sneaking away from him and going to the bathroom. you wouldn’t give up, but you’d bide your time. eventually he’d have to move away from you and then, that’d be your chance to slip away.

(you end up falling asleep in his embrace and running to the bathroom frantically when the sun rises.)

[krashlite]

Design concepts for Grian!

basically, completely overhauling how I draw him!

Design notes under the cut!

Animal: Sphinx

He's one of two people that try to hide that he has a motif (the other being Scott, but I'll get to him), so his animal traits are a lot more subtle. We only see more overt traits like his wings and big teeth through his hallucinations.

FACE/HEAD

Wide face! Very rectangular.

Generally, he has more reserved expressions that are based off his eyes.

His face/head shape is meant to resemble that of a lion, with a broad nose, round ears, and a lazy, catlike smile.

The shape of his hair is meant to resemble a bird with tucked wings, though I'm not sure how well I pulled that off!

He has lowlights in his hair that, when pulled into the "wings," makes the light and dark strands crisscross into that waffle pattern.

He doesn't have irises! It's a genetic disorder called aniridia, which affects his sight. During/before EVO he still had ~75% of his irises and wore contacts, but now he's fully reliant on his watcher abilities to see (though bright lights still affect him!).

BODY TYPE

Even mix of soft muscle and body fat. Reads as soft but can absolutely pack a punch!

Most of his bulk is around his abdomen and biceps, with a bit of overhanging fat in both areas (though we don't really see this).

Legs are fairly skinny to give a more birdlike appearance to his shape.

CLOTHES

An adapted version of business casual! Adventure casual? Business adventure?

The leather vest is mostly there for weight. It's there to help ground him when he's experiencing the wing hallucinations. Most of the weight for it lands on his back, where said wings would otherwise sit.

Leather patches on his elbows and the toes of his shoes from wear and tear (though the left one is starting to tear off again...) as well as a messy stitch on the side of his pant leg.

This outfit doesn't actually fit, but he works with it! This is his favorite outfit and he's going to make it work goddamnit!

Doesn't generally button the top button on his undershirt.

ADDITIONAL

He's the only one that sees the wings/eyes/teeth in his hallucinations! He does also see more overt versions of other motifs (so hare ears on Etho, or antlers on BigB, for example). This isn't all he sees, and episodes can induce nausea in the same way looking at a magic eye painting can make you dizzy.

He doesn't show any physical signs of injury or aging, nor does he have the ability to make lasting changes to his appearance (such as tanning, gaining/losing muscle mass, haircuts, tattoos, etc.) with the exception to this rule being, ironically, his eye bags.

Final note is that with the life series, I'm approaching the watchers through a complex trauma lens. In my interpretation, they are otherworldly and incomprehensible entities that can damage the human psyche just through small, direct interactions. Grian, after being changed into one against his will for an extended period of time and then changed back, has a very difficult time separating that experience from his own identity. The watchers themselves ARE NOT a current part of the games, but Grian uses the abilities gained from them in order to run the games. It's his way of both reconnecting with his humanity and reclaiming that trauma.

Once again, the watchers ARE NOT a part of the games in my version. References to them through Grian are either flashbacks or hallucinations.

[cripplecharacters]

I have a character Who has dificulty walking without support, he uses a rollator and a manual wheelchair. At this point in the story he is pretty much stuck in an uncomfortable hospital wheelchair as an alternative until his actual mobility aids arrive. Are there any specific details i should add to make the situation more realistic?

Thank you for your ask! I only have experience with hospital chairs, so I’m going to talk about them. One thing you should note is that there are two common types of hospital wheelchairs, one that can be propelled by the user and one that can only be propelled by someone walking behind the chair. The first type isn’t the easiest to use itself, they have tall armrests their wheels are often shorter than most manual chairs, so it becomes uncomfortable to push after a while. The tall backs also limit trunk and shoulder movement, but it can be good if your character needs the extra support! All this means he’ll experience more arm/shoulder exhaustion and eventually pain than in a manual.

These types of chairs also tend to be cheap and break down easily (in my own experience I used a chair with one rear wheel that when pushed just slid and needed a bit to gain enough traction to move, so it often swerved. The wheel breaks stopped working after a bit too). Hospital chairs have no built in cushioning and will get uncomfortable after a few hours, so your character would want some sort of seat cushion (they make cushions for wheelchairs, but in a pinch something like a pillow, folded blanket or even a jacket can help). If your character can’t shift their weight for any reason then cushioning would be extra important to help avoid pressure sores.

One reason people use hospital chairs outside of hospitals is that they’re much cheaper than wheelchairs, especially custom chairs. Your character could be using the chair until he’s able to afford his other aids.

And some general wheelchair stuff; all hospital chairs come with handles, so I’d like to add that some wheelchair users like to add spiked cuffs to their handles to deter people from moving them out of the way or trying to ‘help’ unwanted. These cuffs can be made easily (they’re any cloth and spikes that can be bought in bulk for very little, though I’ve also seen people diy spikes using soda cans). The handles can also be used to hold something like a backpack if he doesn’t need to be pushed, though the backpack shouldn’t be too heavy or it might cause the chair to tilt back. You can also choose if your character would use sports gloves to prevent blisters, or if they’d rather form calluses without them.

Have a lovely day!

Mod Rot

[fitgirlfemdom]

After reading the other guy's post that you published and your own about small dick humiliation, I wanted to tell my own story, and I hope you'll like it. Part of it is similar to the other guy. In my early 30s, I was a gym rat, and while I wasn't bulking up, I was lean at 160-165 lbs, and I was just shy of 5 inches. I started dating a girl and then a storm hit that knocked out power for close to two weeks, and between those two things, my gym days were over. Once my routine got throw out of wack, I never recovered. I'm in my early 40s now and weigh around 210-215 lbs (I've been in that range for a few years now), and I've lost nearly an inch of length. I'm barely over 4 inches now. Between the weight gain and the loss of length, sex sucks. It's a huge part of why I turned to gooning.

As far as my size, I've always known that I'm on the smaller side, but it didn't become a kink for me until OCT or NOV of last year. I actually used to post cum tributes for years, and never once got a negative comment on my size. Anyway, I was chatting with this girl on Discord and one of the things we bonded over was exhibitionism/public nudity. It's something I've never been into doing myself, but seeing girls engage in it is super hot, and she would tell me about some stuff that she's done, or we'd watch stuff together. One day, we're chatting, and I mention that I'm in my backyard. She asks for proof, so I send her a pic of my yard, and she tells me to strip. I was immediately turned on and there's a small area of my yard where I could get away with it without having to worry about any neighbors seeing me, so I recorded me stripping. My heart was beating like a jackhammer and I sent the video. Her first comment is, "damn, you have a small cock." I was absolutely crushed, and it broke something inside me. I wasn't expecting her to tell me it was the hottest thing she had ever seen, but I guess I was expecting a little bit of validation. "Nice job," or "I can't believe you actually did it," something like that.

Since then, small penis/dick/cock humiliation has become a major kink for me. I've had dozens of girls online degrade me after I send them a pic or video. I've gotten everything from laughter to mean comments to poor ratings. I have a few regulars that I chat with that are absolutely brutal towards me, and I love it. I reblog captions and use the #small dick humiliation hashtag on my blog. You mentioned in your post about a guy that jerks off with only two fingers, and I do that now. A couple of different girls have encouraged me to do it, and it feels so humiliating and looks so pathetic when I send them videos. At this point, two of my biggest fantasies are to experience SPH in a group chat, and IRL.

You had said that you wished more of your inbox messages were like that other guy, so I hope this fits that.

YES!!! MORE SMALL DICK INBOXES!!!

yes, for some reason, some of us girls find guys jerking off with only two fingers really hot in a pathetic way. it's mainly because it's how we play with our clits, and seeing a guy do it is like watching him wear heels and put on makeup--its so emasculating. i love it.

right now, all i need is a small dick <4in gooner on his knees jerking his little cock while trying his best not to "nnnghhh" and cum in 30 seconds in front of me. i need a pathetic gooner like that begging me to let him cum and calling me mommy while he does it. also i need a zero sugar smirnoff ice. preferably pink lemonade flavor. and maybe a cigarette.

imagine sending your pathetic dick pic to a girl and she adds you to a gc with all her friends, just so they can clown on you for being a degenerate pervert. imagine them sending audio messages, laughing and making jokes at your expense, asking with slight curiosity if you can even fuck anything with that. them asking if companies make condoms in that size, and if you're even fertile. imagine them thinking that's not enough, and forcing you to meet up with them IRL, lest they leak your unsavory pictures online. you get locked in chastity and forced to pleasure these girls for the rest of the night, whether that be through your mouth or your hands, while they spit and laugh at your pitiful dick.

that gives me an idea for a new post. AGHHH thank you for this

[catchyhuh]

pleasedon'tbitemebeastie--

FIGHTING STYLES!! capability, training, how they compare to one another, any 1v1's that might be interesting?

this is the kinda shit i KNOW someone somewhere has done an intricate, lovingly crafted, knowledgeable breakdown on with personal experience in combat. but i knew people had made better perfume breakdowns for the cast too and that never stopped me SO

FIGHT!!!

lupin:

lupin’s fighting style is very evasive, as you’d expect from a thief, really. he doesn’t often bite off more than he can chew, and he’ll spend the first good bit of a fight saving his energy and gauging where his opponents weak spots are

he has a quick reaction time but it’s not perfect. compared to goemon or fujiko it’s not impossible to catch him off guard and topple him for a minute but he ALSO recovers super quick!

he was absofuckinlutely trained to fight dirty and inelegantly if it means getting what he wants. that said he doesn’t usually resort to that unless the “thing he wants” is. you know. living for the next hour

really all things considered he’s not a bad sport about fighting, even if he really does think the other person intends to kill him (and he’s not too worried about them besting him) but when he’s fighting the OTHERS in the group he pulls out the nasty tricks immediately. poking people’s eyes, kicking the back of shins, pinching with the nails of his fingers IT’S DIRTY WORK!!

jigen:

OKAY HE’S NOT A BAD FIGHTER. DON’T TAKE THIS TO MEAN HE’S A FUCKING WIMP OR ANYTHING but you can very much tell that hand-to-hand combat is really low on his priorities for “shit i need to keep up with”

if lupin is “evasive” jigen is “ducking like he’s losing at punch out”

he tends to use his legs more than his hands, probably because he’s kiiiind of hoping by some miracle he’ll gain access to a firearm before the fight is over and he doesn’t want to risk his hand getting broken/cramped/anything that would make it difficult for him to use. so he tends to kinda stay low throughout, not necessarily like sweeping kicks but… moves that make it easy to maintain his center of gravity

the funny thing is that the others probably think more highly of his combat skills than he does, but… yeaha you guys if a man has been watching how you fight people for years he’s. probably going to pick up on how to beat you very easily by the time you go “cmon fight me fight me i wanna see how it goes”

fujiko:

it’s very… sharp. does that make any fucking sense. fujiko’s fighting is sharp and quick and intense and god help you if you’re even a bit slower than she is

because of her size she tends to default to (and i imagine was taught about) using the bulk of her leg for attacks since it can carry more weight behind it, but that doesn’t mean she’s a slouch with her arms either. OR HER HEAD you ever see that part in fuma when she jerks her neck back and smashes the vase on the guy’s head and the beam. that was sick. 

like jigen she’s very conscious of where to get hurt, if she has to. but where he’s like “wugh my Gun hand” she would really just rather not get severely injured ANYWHERE where she knows she won’t heal within a week. it’s very rare she comes out of a fight busted up to hell and back because god knows she’s actually smart enough to fucking leave if things aren’t looking up for her, but she’s definitely broken ribs before

her big thing is sneak attacks. yes even in the middle of a fight. she’ll look around the immediate surroundings, find a way to retreat out of sight, and then run up behind them and BAM fujiko wins

goemon:

well. it’s strange because you’d think he’d have a significant leg up on the others but really that’s not the case. it’s more like… goemon has a specific type of efficiency the others don’t quite have, but he’s not like, WAY WAY WAY better than them

he does tend to treat fighting different as a whole though, probably because he’s the only one who fixates on it to this degree. even when goemon’s not fighting he’s THINKING “ok, if some crazy shit happens here, i grab the bouncer, fling him toward the stage, and then jump for the rafters.” you gotta read that sentence in lex lang’s voice btw

point being he’s definitely the most practical. there’s never wasted time, wasted energy, but because of this it might take him just a bit longer to fully down someone. of course if he doesn’t have to spend any time recouping before moving to the next, bigger problem, then really what time was wasted anyways!!

YKNOW SOMETHING FUNNY GOEMON’S ALSO THE ONLY ONE WHO (initially) TAKES THE AFTERMATH OF A FIGHT PERSONALLY. anybody else would go “thank fuck i got out of there with only a black eye lmao” but early-stage goemon’s like “no… impossible… how could she give me a black eye… i gotta Train this out”

zenigata:

have you ever walked into a wall before. have you ever had that same wall try to punch you. now that i think about it zenigata might be the only one out of them that doesn’t default to defense he’ll just fuckign SWING

i vaguely remember one of the og manga mentioning that he’s “as skilled as goemon at martial arts” which. like. maybe he WAS i’m not seeing that right NOW but like maybe super early on into the bullshit he wasLIKE THE THROWING PEOPLE OVER HIS SHOULDER THING ASIDE,

he loves throwing shit. that’s just his default move. guy too close? throw him. like. large chair? throw it. i watched him throw a motorcycle one time. 

honestly i think it’s important for everyone (esp AT tms) to understand that yeah ok it’s funny if he’s bad at shit. but it’s even funnier if he’s freakishly good at some shit. you ever see that bit in dead or alive where he throws those guys over the table without ever getting up from his seat at the restaurant. classic

this is the only real matchup i can think of because i don’t know why it would happen, and i doubt it ever would, but it would be so funny to watch fujiko and zenigata get into a fight fight. closest i can think of is when he lunged at her in hemingway papers and that was funny enough in and of itself but really seeing the exact opposite ends of the spectrum fighting each other would be golden

[hollyhomburg]

what is your review about the lesserafim workout

ooooh! i will totally give my review!

a bit of a disclaimer- i have an above average stamina and i've walked 3 miles every day for the last year so my opinion is of someone who already worked out everyday/had experience working out. your experience may be different! there is also a brief mention of disordered eating in this, just a disclaimer!!

My review of the lesserafim workout is that it has a high barrier for entry and requires more than just the workout to loose weight or gain muscle. alot of people claim you'll see results in one week and that is utter bullshit, i'd say it took at least 4 weeks for me to see/feel results- which is pretty good for a work out. if you're ever in online spaces and someone claims to have changed their body in one week- please realize that they are likely either 1. starving themselves while doing the work out or 2. taking steroids. Overnight results do not happen. thats just not how bodies work.

the lesseraphim work out is as follows:

100 jumping jacks (4 sets of 25)

100 burpees ( 10 sets of 10)

20 jump squats (2 sets of 10)

plank crawl - 3min (3 sets of one min)

20 plank twist/russian twist (20 each side)

plank up/down- 100 (5 sets of 20)

crunches - 100 (4 sets of 25)

Some exercises in it (like the plank crawls + burpees) have a really high stamina barrier that is really hard to overcome- it took probably a month for me to feel not-daunted by the prospect of doing them and at first i split them into 10 burpee sets. i would not recommend this work out to someone who isn't used to working out/already fairly athletic/used to exerting yourself- because i think it would be a really easy way to burn yourself out.

There are also some of the exercises that an inexperienced person would probably injure themselves doing- like the plank up/downs. if you have wrist issues whatsoever i would skip this step- and i actually ended up abandoning it after the first months because my wrists hurt too bad. Joint health >>>> results the only other exercise i ended up switching out was the plank crawls, now i just do planks, but you do you. i just don't like plank crawls, i need to strike a balance of enjoying working out and it taxing me and plank crawls where just too much of a mental energy sap for me to keep going with them. i did add 50 push ups to this work out- to make up the difference.

i've done the lesseraphim work out for about 3 months now 4-5 times a week and during that time i did gain 5lbs of muscle/chub- jurys up on which it was i'm leaning towards muscle because i have a lot more definition in my shoulders in particular from the plank crawls- like it definitely made me ripped in my upper body in a way that i did not anticipate.

One thing i did notice is that my overall appetite did increase on this work out, and i kinda started a bulk/cut cycle in the middle of it- so of course because i was eating more protein i gained more muscle. i just started my cut cycle last week and i'm down 2lbs already so! its hard to say what my end results will be! it definitely increased my metabolic baseline however- because i was feeling the drive to eat so much more. so if you are looking to increase your maintenance calories this would definitely help. My current cut schedule is at like 1,300 calories a day with 60g protein so- that is a bit extream depending on what you consider.

i will say i can certainly see more definition im my ab area and my shoulders above all else- but what i don't like is that this work out stresses your calfs with all the burpees and tbh- my calf circumference has increased a whole inch in the last year so- that is definitely not a muscle i am trying to grow. be mindful to streach before and after you do this work out!

some of the exercises like the crunches and jumping jacks and jump squats felt a little bit easy compared to the burpees and plan crawls and i either ended up increasing the amount of them or changing them up a bit because i didn't find them challenging. but it's all up to what you want to do.

my lesseraphim inspired work out now:

100 burpees (done in a 10 minute period, no longer in set just with 30 second breaks as needed)

100 crunches (4 sets x 25, sometimes 2 x 50)

40 jump squats (4 sets x 10 usually done alternating with the crunches since they are similar skill level)

planks (3 minutes total, 1 minute sets)

Plank twists (3 sets x 40, 20 each side)

crunches (2 sets of 50)

push ups (5 sets of 10)

finish up with a 3 mile walk at 10 incline for ~ 1hr.

Sorry to go on a tangent but here you go! i do this work out 5-6 times a week (i walk everyday but i don't always have time to do this work out) the longest it's ever taken me is an hour and 20 minutes, the shortest is just over 30!

if you have experience with this work out i'd love to hear your thoughts on it too!

[recoverywithgh0ul]

-home for lost thoughts-

Things that helped my recovery, and things that definitely didn’t. Obviously recovery is a very personal experience, and things that work for others, may not work for you, and vice versa. I’m just sharing what works for me, so maybe people can either see a different perspective, relate, or find inspiration. General TW for this whole post it will touch on uncensored topics such as calorie counting apps, weight checking, and fear foods. If that’s a lot for you, I’d suggest you skip this post, but i wish you well in your recovery <3

I’m going to start off with the things that absolutely did not help, and if anything, sent me into a complete spiral. Why? Gotta start somewhere, and it’s best always to end on a good note~

———————————————————-

Weight checks- I feel like this is probably a no brainer, but these are probably the worst for me. Even if it was good news it was the eventual “when will i ruin it?” Thought, which would giving up, and lead to a binge, and the whole cycle. Looking back, to avoid this, just shifting my perspective to not going to the all or nothing place honestly would’ve helped a lot. Which is what I’m working on now thankfully :>

Free eating- as I’ve mentioned a lot, i don’t understand what a healthy portion looks like, i was never taught. So going into adulthood like that, really negatively impacted me because when i wanted to get healthy even when i tried i still had no idea what i was doing. Something has countered this, but it’ll be in the next section.

Calorie counter apps- never helped me, they’ve always encouraged obsessive behavior, and also caused shame, especially if i had gone over a few calories. I can see the appeal, but for me- they’ve always done more harm than good.

Feeling like i can’t have certain foods because I’ll lose control- this in the long run as never helped, because then these foods feel forbidden, and when i finally allow myself them- I’ll eat them until I’m sick, but if I incorporate them into a healthy diet, I’ve noticed i actually crave them less. So I’m slowly regaining back my control. And so can you~

Those are the main ones for me. Let’s end this on a good note, and move onto the positive :>

—————————————————————-

Portion plates- it might sound silly or restrictive, but the really do help me, especially if I’m feeling a craving to clean my plate, there’s only so much metaphorical ‘damage’ i can do. For me it works, for everyone, it definitely will not. You should always do what works for you and your body~

Adding in foods I’m craving in moderation, or making healthier dupes- so, just like it says, craving chips? Have a bit, just add something to it. Like some cucumber and hummus, or carrots and cottage cheese. Want cookies? Eat it with some Greek yogurt and fruit. (All suggestions not medical advice) you can have what you’re craving just add something with some bulk so it fills you up~ so you’re satisfying a craving, but also feeling satiated.

Combating limiting beliefs with positive self talk- instead of punishing myself for having a bad thought, or getting mad I’m not ‘fully healed’ trying to practice patience, and self positivity and give myself that mental comfort to heal myself like i know I’m worthy of. Seeking outside validation can only help to a point, because if even you don’t believe it, it’s not going to benefit you. Recovery is a journey healing not only your relationship with food, but your relationship with yourself. And you deserve to finally be healed~

Therapy or coaching sessions- again self explanatory, but super beneficial, especially when you feel hopeless and can’t do it alone. Sometimes even finding resources online, like quick videos on YouTube just to understand things more, or to gain insight or advice. For me personally, the more i understand something, the easier it is for me to tackle it. There are so many great food therapists on instagram especially that share such great advice, that i urge you just to watch a few reels. Help is attainable, i promise it’s not impossible.

That’s all i can really think of for this post, as always, good luck on your journey! Remember you are worth it <3 until next time~

[t-oppenheimer]

Athlete, Compression, The Physical Split.

So begins the implicit critique of a popular system: What exactly constitutes physical acumen? That is a philosophical question which must be raised whenever we reproduce this trope of Strength, Dexterity and Constitution. Do humans, as they grow and train out, grow hardier and more pain tolerant without endurance and flexibility to match? I would hope that every time someone weight trains they do stretches beforehand and eat bulk carbs and protiens afterward. And while there are people with strength who lack fine motor function and the other way around, these two things are gained in tandem with experience and one is typically only lost in traumatic, disabling events.

So why have these? It's not for the monsters sake-- for although there is something to be criticized with the 'half-assedness' of symmetrical design when it comes to monsters (all player stats but meaningless equipment, level and arbitrary actions) these splits also reveal frustrations. Should amorphous creatures such as the Gray Ooze be infinitely dexterous (they are able to squeeze and bend and flex with little restriction) or not dexterous at all, for having only 'pseudopods' which lack nuanced control at all? According to WotC, the answer is 'mediocre dexterity' because the only time it ever comes up in actual play is "a fireball has been placed on top of me, despite having no where to go and not moving away from it at all would I be able to contort my body so as to diminish the damage I take from it?". Here of course, it having a '6' is literally just space being taken up for a worthless symmetry, the "-2" is what is relevant.

Pathfinder has tried to touch on this in some ways. My favorite example is the Armor Training trait exclusive to the Fighter class: this gives that character an incentive to maintain all three physical stats to emulate "the peak of physical acumen" by allowing dexterity an increasing benefit to one's strength build as they level up. One could even find a narrative springing from this unique aspect: The whelp who was once a mere town guard who knew how to keep a spear level at their waist and little else grows to find that the rigidity of their training and equipment maintenance proves more a hindrance than a boon. As they begin leveling, they tinker (or have someone else in the party) tinker and modify their equipment to work in ways only that fighter can use, and soon their plate armor isn't just any plate armor, but theirs, with the lion codpiece whose teeth functions for blade catching.

But that is that game and I am to discuss my game. Poison and disease is not a major element of the game, so Constitution is rendered almost completely vestigial. Strength does seem to be an objective thing (there is a difference between being able to dead-lift twenty pounds, two hundred pounds and four hundred pounds) but what justifies Dexterity? After sitting with it for a very long time: too much.

Dexterity controls how well one points a bow, swings a thin bladed weapon, picks a lock, sneaks across a hall and flies in the air? Preposterous. Especially in WotC's most recent products in which strength no longer holds the domain of weapon damage and modifications to your Constitution score no longer directly alters your maximum health value, Dexterity controls a disproportionate amount of the character's total acuity. This stat needs to be broken down.

The easiest angle to go about that would probably be to split fine motor control from gross motor control (you don't hear that one every day!). The strength and coordination of your arms, legs and back can be trained wholly separately from your dexterity between your fingers and... yeah, mostly your fingers. Now hands are central to the human experience so that's okay: the actual problem is likely our imagined "body" stat has is that it is almost exclusively about sports and sports related mobility. Acrobatics, maybe throwing and run speed?

Here, we can connect our "Body" stat to what remains as "Strength" because, as established before, these two seem to be trained in tandem such that there is no meaning distinguishing them. This is the summary of an "Athlete" and thus we have the final result of that thinking. But now fine motor control is only compared against directly, and has no control over secondary stats, the way Athlete determines AC.

Does anyone still have their 2014 5e DMG lying around? You might remember in the proposed "New Ability Scores" that no one ever adopted at any table. I kid, but what I say is not far off from the truth, for nothing else in the game supported either option, all implementation was by facilitator decree. If there is ever one singular sin of the most recent edition of Dungeons and Dragons, its enshrining their facilitating players to 'kinda wing it' as-- even more than a replacement-- the cornerstone of game design. In that ignored section is the ignored concept of a 'sanity' ability score which unlike the honor score is designed to support a theme plainly impossible with the game's progression. If I was an ninth level wizard and a cosmic horror tried to grab me, I'd simply teleport.

I do share the boilerplate objection to 'sanity' mechanics: tying mental health into a binary 'are you fucked up or Normal™?' is not representative of a very serious phenomenon which touches too many people to treat so lightly. Remember the tone of my game: satrical and brutal. What if instead of the Lovecraftian horror situation where you see exactly one (1) biracial person and go "WHAT THE WHAT?!?!?!?! BLBLBLBBL PFFFFFF KOOKOO; KOOKOO-- POLLY WANNA CRACKER" we went in the total other direction. A character who just loses their nerve and says "In this situation, I would fold." Throws their hands up in frustration, or decides this struggle isn't worth it and walks out of the door. It's not that you lose what you once had in a fit of irrationality, but in light of what you just witnessed you suddenly gain rationality and reconsider the stakes you actually have in this. If we maintain this 'nerves' idea, then what is strong nerves and what is weak nerves? One of the first things to go when you are frightened is your control. Fight, flight or freeze, goes the wisdom. When you jump you're liable to throw your pencil in the air, and when you're trembling you can't hold a pencil steady. This is what we tie with fine motor control to create "Precise".

We butchered conventional wisdom to place a new series of mechanics together which is easier to explain and work through while maintaining value for both and simply working. Ah-- but what we did to wisdom, and the other two, is a topic for another post.

[transgymbro]

im sure youve probably answered this before, but do you have a specific gym routine you follow? or one you could recommend?

my issue with the gym isnt even an issue of social anxiety or body insecurity, it's the fact that i genuinely have zero clue what im doing lmao 😅 any advice at all is appreciated, thanks man

I actually haven't answered this one before! This is under a "read more" because it got stupid long. Also sorry this has taken so long I've been grinding on my finals

Disclaimer: I'm not an expert, I'm literally just some guy on the internet who likes going to the gym. Please consult an expert such as a doctor or fitness coach if possible before trying anything I say. If you happen to be an expert/experienced in this, please correct me if I got anything wrong. Also, YMMV.

So generally, when you go to the gym your routine is going to depend on your goals and how many days you're going to be able to go.

If your main goal is to cut (lose body fat): You want to concentrate on cardio, and if you do strength training at all you should focus on lighter weight with a higher number of reps each set

If your main goal is to bulk (gain muscle mass and strength): You'll want to aim for less cardio, heavier weights, and less repetitions.

WARNING: Be careful when you are going up in weight, you can seriously injure yourself if you try to lift something that's too heavy. What I mean by be careful is:

Make sure you can move your current weight easily before trying the next one up. That is, don't go up until you're able to do 15 reps on that weight.

When you move up in weight, don't go up by more than 5-10 lbs. This will make sure that if it turns out you can't lift as much as you thought, you won't hurt yourself.

Have a spotter with you, if possible. If you have someone who can/wants to go to the gym with, you, take them, especially if they have more experience. Having someone there to catch the weight can make the difference on whether or not you get injured.

Listen to your body. If you are hurting/experiencing sharp/unusual pain, STOP and either go down in weight or stop altogether for the day.

Make sure your form is correct. Lifting with bad form is already likely to injure you, and the risk goes up the heavier you're lifting. You can have someone else check you or check online for tutorials.

As for your exercises across the week, it depends on how much time you have to spend in the gym. Some people have time every single day to go, and others can only go maybe two days a week. Regardless of how much time you have though, it is important to give your muscles a chance to rest. Now, this doesn't mean you CAN'T go every single day, you absolutely can if you know what you're doing. But generally for people who are new to the gym I wouldn't recommend it. For one, if you're not used to the strain you're going to take longer to recover and get over the soreness, and if you're super sore it'll be difficult to really push yourself. Also, beginners aren't typically in tune with their body yet, that is, they don't know when to stop pushing to avoid injury. So, it's best to split the muscles you work out across your gym days.

A very common one routine is called the push-pull split. This divides the muscles you will work out into two groups, depending on their motion. The muscles that go in each category are

Push: Chest, Shoulders, Triceps, Quads, Calves

Pull: Back, Biceps, Glutes, Hamstrings.

Typically, one would go to the gym 4 days per week and do: push, pull, push, pull, or vice versa. However, this split is also good for people who can only work out twice a week. My brother actually goes to the gym three times per week (last I checked with him) and modifies this split into push, pull, and legs, so this is another option if you want to really make sure you're getting a pump on your legs.

My personal split is a three day split of muscle groups. Shoulders/biceps/triceps, chest/back, and abs/legs. This is how my aunt (former amateur bodybuilder) trained me when she was getting me into weightlifting and I've generally kept the same routine, but you're free to switch any of those days or muscle groups around, so you could do something like biceps/trips/back, abs/chest, shoulders/legs. Generally I would try to keep biceps and triceps together since both are your arm muscles, but that's really only a personal preference.

For the most part, what you choose to do here is up to you as long as you make sure you're giving your muscles a chance to rest.

Now we're getting into specifics: How many reps? How many sets? Generally, 3-4 sets of 10-15 reps on a weight that is manageable but challenging (i.e. you can lift it, but you're getting tired at about the last 2-3 reps). However, there are some (not exhaustive) special cases that I'm listing below

Cutting - Do you remember what I said about low weight high reps earlier? This is where it comes in. If you're on a cut you may want to go for a lighter weight than your normally would (for example, if you usually lift about 20 lbs use the 10 lb weights) and go for 15-20 reps, or if you're advanced, until failure.

Strength gain - High weight, low reps. You'll want something a bit on the heavier side, but you'll only be doing this for about 5-8 reps per set. I do recommend, however, grabbing a lighter weight as well and doing what we call a drop set (we'll get into what this is in a second). Once again: be careful when lifting very heavy weights. You don't want to injure yourself.

The Big Three (Deadlift, Squat, Bench Press) - These ones are the ones people tend to try and go as heavy as they can go on. They are the most rewarding, but also the most dangerous lifts you can do. If you are a beginner, do not attempt going heavy on these without a spotter. Generally for these, you'll want to do less reps the heavier you go. If you have a spotter you can go for a one rep max, where you lift the most weight you know you can lift for exactly one rep. Alternatively, these can go hand in hand with strength gaining, and because of how heavy these can get, you may end up only getting 3 reps in (I can only bench 145 lbs for 2 reps right now).

Drop Set - A drop set is a set where you start with a weight slightly heavier than what you can complete a full set with, do a low amount of reps, and then drop down to a lower weight and repeat, up to the lowest weight available to you. These are very good for building your strength, because they allow you to keep going and working your muscles without injuring yourself. Example: I want to drop set my bicep curls. I can bicep curl about 25 lbs for 10-12 reps. I would start with 30 lbs, do 5 reps, then drop to 25 lbs and do 5 reps there. I could stop there, especially if I'm using dumbbells because I don't want to have that many dumbbells with me, but I could go to 20 lbs, do 5 reps, then to 15 lbs, and then repeat until I'm using 5 lbs. These usually work best with machines rather than free weights because again: there is definitely such a thing as too many dumbbells.

Also: Make sure your first set is a warmup set. That is, do slightly lighter weight and slightly more reps to get your muscles warmed up and ready to lift the heavier stuff. Warming up your muscles will give you a chance to practice your form and prepare your body to handle the heavy shit.

I will also say that your diet will have a massive impact on how fast/whether you reach your goals, but since you asked about the gym specifically, I'm sticking to that scope.

[valiantvillain]

WIP Wednesday

Chapter 3 of Duty, Diligence, Devotion (The Bastard of House Cordaign)

Snippet from my more Miraz-centric chapter for this fic. Also I meant to do this earlier today but totally forgot so sorry for late night tags to my mutuals.

-----

One would think they could get used to walking into nightmares at this point. Everyday another corpse. Everyday another tragedy. A raging fire seemed so mundane compared to the slimy stinking bodies of mindflayers and the violent depraved delights of goblins. It inspired a most shameful relief in the knowledge that the screams were the result of smoke and flame and not broken bodies bursting with the snapping of bones and shifting of sinews. You could help someone from a fire and leave them in tact. Disturbed and changed in spirit, but still themselves, minds and bodies yet their own. The mindflayers offered no such mercy. 

Fires Miraz could handle. Even if the ghostly tendrils of gray were more akin to tentacles than she would have cared to admit.

With Wyll, Karlach, and Gale not far behind, Miraz strode into the still burning ruins of Waukeen’s Rest with purpose. She saw the wide doors of a building and the line of Flaming Fist straining against the burning wood and hissing iron. From there she did not think. Only acted, guided by the unerring flow of experience. Without hesitation the paladin joined the struggling soldiers and, clasping her hands, bore the weight of her broad shoulder upon the door. Heat flared against her cheek, wrought forth beads of sweat upon her brow, as it gave with a groan. Miraz was vaguely aware of Karlach’s bulk beside her, adding her strength to the chain. A flash of memory. Of breaking down similar obstacles with Armand gritting his teeth at her side, synchronizing into a rhythm of one…two…three. This door proved no different, caving in on itself in a shower of splinters as it surrendered to their collective assault. 

Miraz drew in a long, acrid breath before she followed the lot within, the party close at her heels as she followed the lot inside, up the stairs. Then they repeated the process twice more to allow a slender elven woman to race out to safety and a poor fellow far more injured to be guided along until the mere sight of a sliver of blue sky spelled safety and he stumbled off on his own. 

So busy had they been with freeing those trapped within the flames that Miraz had hardly bothered to look at them save for the passing realization that the woman had been dressed too splendidly to be a commoner. Perhaps even a distant inkling of familiarity in her low voice swiftly forgotten in the chaos. She had not expected to recognize the elf that stood before them as they exited the building, coughing smoke from their lungs and half-heartedly shaking ash from their hair. She had not expected Counsellor Florrick, even less so that she would recognize her and Wyll. 

The shock at his new fiendish appearance however, was sadly a little too expected. She called upon him first and so it was revealed that the Blade of Frontiers was in fact Duke Ulder Ravengard’s wayward son who had been whispered to have been unceremoniously exiled from beloved Baldur’s Gate. A shock to say the least, but it made sense, when Miraz thought about it, followed the path through the years past. When she and her old crew had returned from a job dealing with a group of Shadow Druids trying to breed manticores to find hushed whispers of the boy’s forced departure abound. You could have scarcely stumbled from one market stall to the next without catching wind of another wild theory or speculation. It was a matter of great interest to Lord Cordaign at the time, Miraz remembered. Or rather the potential for political gain, the subtle poking and prodding of a powerful man nearly as aloof as he to find a newly received chink in his armor. A sliver of grief to seize and exploit. She had always been rather pleased to know he had come up with little opportunity. 

Now the boy of rumor stood shoulder to…well, not exactly, more like shoulder-to-some-unclear-point-on-his-jaw with the boy of legend. Now a young man of age with her second brother and with a career of heroics behind him. Who would have thought that the Blade of Frontiers and the young Ravengard had been one in the same all this time? 

It begged the question of whether Mizora might have been involved. How very like wily patrons to isolate their charges. 

Miraz offered a silent prayer to Helm that the reunion between father and son would be far warmer than any she would have with her own family. Provided avoiding one entirely was out of the question. 

Rescuing the duke. Yet another reason to pursue the trail of this Absolute cult, if the glowing members of bodies of drow and goblins were any indication. What was another item on the list of impossible tasks? 

Then the Counsellor turned her steely gaze on Miraz. Instinctively, her spine straightened, shoulders rolling back as though a soldier awaiting orders. Instead, the woman’s eyes narrowed, scrutinizing her an instant before something like a knowing relief eased the creases in her face. 

“Saer Miraz Cordaign,” she said, letting each word fall with a gravity befitting of something more dignified than a bastard. “How fortunate I am that you bear little in common with the rest of your family. Though I rather imagined I'd not see you again, given the circumstances of your departure.”

Shame tore through her, burning and white hot. The phantom of fear, however, gripped her heart with icy fingers. The shattering of bones and screams rang in her ears. She had not thought then either. Only acted. Only swung her hammer. Up, down. Up, down. Until her arms were nearly numb. 

It hadn't been justice. It shouldn't have been justice. It should have broken. Why had it held? Why was it guilt that haunted her and not a broken path?

Miraz’s hands clasped behind her back, then squeezed one hand around the other's wrist. She sensed the eyes of her companions upon her. The astonishment of wide-eyed revelation bore into her skull at three angles. She stared straight on at Florrick, just as she was taught. Muscles made rigid by memories of blue-veined hands manipulating her posture until it was acceptable and made to stand still as a statue. 

“They were most regrettable circumstances, Counsellor.” Miraz’s answer was level, formal as befitting one of Florrick’s lofty status. Though if she knew of what Miraz had done, than regrettable was a gross understatement. The paladin swallowed a sudden hard lump in her throat. “How does Aldred Cordaign fare?”

Her jaw clenched at the thought of his death. Tighter when Florrick arched a brow, her own face as meticulously unreadable as that of Miraz. 

“Your brother yet lives, if that is what you are asking. Though if there exist healers capable of restoring bones from dust, then they are not to be found in Baldur’s Gate. He will never walk again. As well as a fair few other things. Some, given his reputation, might consider it a just punishment. Would you agree, Saer Cordaign?” 

The briefest bubble of relief to learn that her brother had not succumbed to his injuries. But then Miraz’s grip tightened around her wrist, so hard she could already feel the steady bloom of a bruise like a flower unfurling under sunlight. Tension hung thick in the air, thicker than the smoke that burned her nostrils and irritated her throat. 

“I…am not sure I can say, Counsellor. Judgment was warranted, I will say that much. Whether the one I gave was fitting however, of that I have my doubts.”

“Does your oath still hold?” 

Miraz nodded. “It does.”

“You are certain?” She asked, the tentative shadow of skepticism creeping across her unlined features. 

“With all due respect, I am a paladin. I would know if I was an oathbreaker.” 

A half-truth. In the heat of the moment it was easy to mistake the sick sensation of guilt rising in your gullet for the sundering of an oath. Yet all the abilities granted to her by the oath of devotion had been just as present as before even after days of doubt had gnawed at her heart. Miraz certainly did not relish the thought of losing them, of losing that which had defined her by the virtue of her own deeds, her own will, the one thing that had always been well and truly hers to claim. But it seemed so very, very wrong to consider what it meant: that violence, raw and angry and uncontrolled, unburdened by restraint, had been justice. 

The elven woman’s shoulders sagged incrementally, almost imperceptibly, with what looked like relief. Why would she be relieved? What did a single inconsequential bastard of a disreputable noble house matter to her? Especially one who had fled before the blood could stain the carpet.

“Should you rescue Duke Ravengard, I shall ensure you may return to Baldur’s Gate without being accosted.” Florrick’s words were sharp with the edge of an offer, likely an additional incentive should Miraz consider the duke’s rescue low on the list of priorities. If there was one thing the Counsellor had in common with her grandfather, it was that they were both shrewd. “From the Flaming Fist anyway. I unfortunately cannot say the same for whatever sellswords Gaetan may have hired.” 

Of course he had. She had finally given him reason to retaliate in full force, hadn’t she? All these years spent loathing her ugly illegitimate existence and now he could justifiably persecute her in the eyes of the coin-swayed law. 

A rueful grin worked it way across her lips with a snort. “So he’s already set his sights on arresting me.” 

“To the fullest extent of what the law will allow, from what my people have told me.” 

In a way it was a relief, to have the breadth of the animosity laid bare. The threats would be veiled no longer, all the aggression divested of the passivity he’d displayed for so long for fear of a broken jaw. 

She supposed it was too much to hope that Aldred would have grown a conscience. The sigh that left her lips tasted of cinders and regrets. 

“I thank you for the generous offer, Counsellor Florrick but such promises will not be necessary. I would have agreed regardless, with or without Wyll. Nor do I intend to return to the city once our work is done.”

“You would prefer a self-imposed exile? When even your oath sees fit not to condemn you. Most in your position would argue their innocence far more vehemently.” 

“My intent is not penance,” replied Miraz, shaking her head. “Merely to get out from under the Cordaigns’ long shadow. Nor was I innocent. What that means for my oath, however, is something to ponder in time.” 

Preferably when her head was blissfully absent of a parasite. 

Florrick, however, seemed to remain unconvinced, frowning haughtily. Truthfully, Miraz had only seen the woman a handful of times when her grandfather had dragged her to those cursed balls and events of the Gate’s rich and powerful, and always at a distance. Standing near the walls, ever in the backdrop like a piece of crudely hewn decoration someone had placed there more for the novelty than any sense of aesthetic pleasure. Yet it appeared that the Counsellor had taken more notice of the bastard of House Cordaign than she once thought. Did Miraz dare to consider such interest may have carried a touch of admiration? That an illegitimate half-orc such as her could garner enough of a cutthroat patriarch’s respect to yank her out of the temple to which he had given her at his discretion? To sculpt and chisel her into his version of perfection? 

Nonetheless, in that moment the woman did not yield, only nodded in an imitation of acceptance. 

“Be that as it may, the offer will stand,” she eventually said, after having given Miraz one last appraising once over. Perhaps trying to catch a hint of trepidation, an uncertain shuffle of her feet or an instant’s aversion of her eyes but finding nothing. “Baldur’s Gate may yet benefit from your strength.” 

You mean my hammer, Miraz thought to herself. Such was always the case, wasn’t it? Both beneath notice when all was at peace and yet vital when something needed doing. Either way, some form of ridicule or reticence usually came with it. At least when it came to nobles anyway. 

“Of that I have no doubt, Counsellor. Rare is the city that does not have a use for strong arms and stronger wills. May Helm watch over you on your journey.” 

“You as well, Saer Cordaign, Wyll.” 

It wasn’t until the Counsellor and her retinue of Fists had passed beyond the smoldering outer gate that a long exhale released from Miraz’s lungs. Her eyes briefly shut with relief and the muscles pulled taut in her shoulders finally relaxed. A faint soreness ringed the wrist she had held for the entirety of their conversation. Even so, her heart thudded knowing that she still felt the weight of her companions’ stares. 

No pressure tags: @poetikat, @arendaes, @captastra, @perhapsrampancy, @isobel-thorm, @mxanigel

[darklordofthesimp]

So a lot of how your muscles look is actually genetics. You can lift and lift and gain strength, but your muscles might not get bigger. Conversely, some people are able to bulk up with a relatively small amount of work. Some people will have heavily defined muscles, and some people will have muscles that aren’t very obvious. My sister was on a swim team, and swimming is a great work out for your whole body. It will add strength to all of your muscles. Despite all of the girls doing mostly the same thing, only a few girls got defined abs, and some got broader shoulders, or thicker legs muscles, and other different combinations of things. I know a guy who does incredible heavy weight lifting. He looks like he is pudgy, but it’s actually all muscle! People can do the exact same work out and will look completely different. There are some basic rules that come with lifting though! For muscle tone, you typically use a lower weight, and do higher reps. To add bulk to muscles, you do a higher weight, with lower reps. Your genetics will determine how bulky/defined your muscles get. Women do tend to have more compact muscles than men. But! Don’t be disappointed if you can’t get very bulky, or if you don’t have obvious definition. The important thing is that you are becoming stronger and gaining a lot of health benefits! Working out releases a lot of good chemicals in your brain, helps blood flow and energy levels, can improve mood, sleep, and your immune system! Also! When weight lifting, it is best to start small and slow, and work with someone who is experienced to make sure you have good form. If you don’t have proper form, you can injure yourself, so be sure to at least watch videos on proper forms for any exercises you try! Remember to keep yourself hydrated and do lots of stretches before and after working out to warm up and cool down! There are a lot of good resources on the internet if you look up pre and post workout stretches. Have fun and happy lifting everyone!

I have done a lot of research and have a lot of experience with physical therapy do to some health issues, so I thought perhaps this might answer some questions and hopefully help people be prepared. I’d love To have muscles like yours, but it’s mostly just my shoulders and thighs that get slightly bigger, and everything else stays compact. I am happy with it though! You look super great by the way! I love seeing people happy and enjoying their body type. I think everyone is beautiful and unique, it’s super cool to see the diversity :D

I'm quite well versed in how muscles work, however! This Is a great PSA for yall who have been asking. I build size and mass if I pick up lint from the ground. Lean, compact muscle? Not so much.

It's super hard for me to be lean and toned and I gain size before I gain strength.

So overall, everyone's bodies are fucking weird. Like theyre weird and they do weird shit and some people are genetically predispositioned to have strengths and weaknesses

But overall they're weird so you gotta find what works for you dependant on your goals. Diet is 70% of it.

Plus sized, skinny, jacked, somewhere in between, everyone's body's are fucking fantastic as long as yall are healthy. I'll always promote health cos I want yall to fucking live forever, but tbh what you look like doesn't fucking matter. It's just a flesh suit.

[chukpzo]

How Often Should You Exercise? Expert Tips for Maximum Results

Introduction

Have you ever started a workout routine only to wonder, “Am I doing this often enough to see results?” You’re not alone! One of the most common questions in fitness is how frequently we should exercise to achieve our goals. Whether you’re aiming to lose weight, build muscle, or simply stay fit, finding the right balance is crucial. In this article, we’ll talk about expert tips and guidelines to help you determine the optimal workout frequency for your needs. Let’s get started on the path to seeing real results!

Understanding Your Fitness Goals

Before you lace up your sneakers, it’s essential to understand your fitness goals. Are you looking to shed a few pounds, bulk up with muscle, or just maintain overall fitness? Each goal requires a different approach to workout frequency.

The Role of Consistency

No matter your fitness goal, consistency is the magic ingredient. It’s not just about how often you work out, but also about maintaining a routine. Consistent workouts lead to incremental progress, and over time, these small gains add up to significant results.

Consider your workout schedule like brushing your teeth. You don’t skip it just because you’re not seeing immediate results, right? The same principle applies to exercise. By sticking to a consistent routine, your body adapts and becomes stronger, and you’ll start to notice those sought-after changes.

Expert Recommendations for Workout Frequency

So, how often should you actually be hitting the gym or unrolling your yoga mat? Experts suggest the following guidelines:

For Beginners: If you’re just starting with exercise, aim for 3–4 days a week. This allows your body to adapt to new stressors without overwhelming it. Aim for a mix of cardio and strength training, with each session lasting around 30–45 minutes.

For Intermediate Levels: If you have some fitness experience, 4–5 days a week is a good target. You can split your workouts into more specialized sessions, such as upper body, lower body, cardio, and flexibility days. Each session can range from 45–60 minutes.

For Advanced Levels: If you’re an experienced fitness enthusiast, you might be working out 5–6 days a week. Advanced routines often involve more intense training, longer sessions, and a greater focus on specific muscle groups. Just remember to keep recovery in mind to avoid burnout.

Cardio Recommendations: For cardiovascular health, the American Heart Association recommends at least 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio. This can be broken down into manageable chunks, such as 30 minutes of moderate activity five days a week.

Listening to Your Body

While expert guidelines are valuable, it’s equally important to listen to your own body. Everyone’s fitness journey is unique, and your body will provide signals about what it needs.

Signs of Overtraining: If you’re experiencing chronic fatigue, persistent muscle soreness, decreased performance, or frequent injuries, you might be overtraining. It’s essential to dial back and allow your body more time to recover.

Signs of Undertraining: On the flip side, if you’re not seeing any progress despite consistent effort, you might not be pushing yourself hard enough. Consider increasing the intensity or frequency of your workouts to challenge your body.

Adjusting Based on Feedback: Notice how your body reacts to different workout schedules. Some people thrive on daily workouts with varying intensities, while others need more rest days to recover. Tweak your routine to see what suits you best.

The Importance of Recovery

Recovery is often an overlooked aspect of fitness, but it’s just as crucial as the workouts themselves. Without adequate recovery, your body can’t repair and grow stronger, which can hinder your progress.

Types of Recovery

There are two main types of recovery: active recovery and rest days. Active recovery involves low-intensity activities like walking, stretching, or yoga, which promote blood flow and muscle repair. Rest days, on the other hand, are days when you completely rest, allowing your body to fully recover.

Incorporating Recovery into Your Schedule

Aim to include at least one or two rest days in your weekly workout schedule. If you’re working out intensely, consider incorporating more active recovery days to help your muscles recover without being completely sedentary.

Creating a Personalized Workout Schedule

Designing a workout schedule that fits your goals and lifestyle is essential for long-term success. Here’s how to create a personalized plan:

Step 1: Assess Your Goals and Current Fitness Level: Determine what you want to achieve and where you currently stand. This will help you set realistic targets and choose appropriate workouts.

Step 2: Plan Your Weekly Routine: Figure out how many days you can realistically work out each week. Make sure to include a good mix of cardio, strength training, and flexibility exercises. For example:

Monday: Cardio

Tuesday: Strength (Upper Body)

Wednesday: Active Recovery (Yoga)

Thursday: Strength (Lower Body)

Friday: Cardio

Saturday: Full Body Strength

Sunday: Rest

Step 3: Adjust as Needed: Monitor your progress and how your body feels. Adjust your schedule if you’re not seeing the desired results or if you’re experiencing signs of overtraining or undertraining.

Step 4: Stay Flexible: Life happens, so be ready to adjust your workout plan when needed. Consistency is important, but flexibility will help you stay committed in the long run.

Common Mistakes to Avoid

Avoiding common pitfalls can help you stay on track and achieve your fitness goals more efficiently.

Overtraining: Overdoing it without enough rest can lead to burnout and injuries. Remember, more isn’t always better. Quality and recovery are key components of a successful fitness routine.

Undertraining: On the other hand, not challenging yourself enough won’t yield the desired results. Make sure you’re progressively increasing the intensity of your workouts to continue making gains.

Ignoring Recovery: Skipping rest days or not incorporating active recovery can hinder your progress. Recovery is when your body repairs and strengthens itself, so make sure to prioritize it.

Tracking Your Progress

Keeping track of your workouts and progress is vital for staying motivated and making necessary adjustments to your routine.

Tools and Methods: Use fitness apps, journals, or even simple spreadsheets to log your workouts, track improvements, and set new goals. Recording your progress helps you see how far you’ve come and keeps you accountable.

Adjusting Based on Data: Regularly review your progress. If you notice a plateau or decline in performance, it might be time to tweak your workout frequency, intensity, or type of exercise. Use the data to make informed decisions about your fitness routine.

PrimeShred: Boost Your Results

As you work towards your fitness goals, consider incorporating supplements that can help enhance your efforts. One such product is PrimeShred, a powerful fat burner designed to accelerate weight loss, increase energy levels, and improve focus. PrimeShred is formulated with natural ingredients that boost metabolism, enhance fat burning, and support overall physical performance.

Integrating PrimeShred into your fitness regimen allows you to maximize your results and achieve your goals more efficiently. Remember, supplements should be an addition to a balanced diet and regular exercise, not a replacement for them.

Final Thoughts

In summary, finding the right workout frequency to see results depends on understanding your fitness goals, maintaining consistency, and listening to your body. Expert recommendations provide a valuable starting point, but personalizing your workout schedule and incorporating adequate recovery is key to long-term success. Avoid common mistakes like overtraining or undertraining, and track your progress to stay on course.

Don’t forget to consider supplements like PrimeShred to boost your results and support your fitness journey. Stay committed, be patient, and you’ll soon see the fruits of your hard work.

[howtocreateaminimalistlifestyle]

Unlock Your Muscle-Building Potential: Fuel Your Gains with Muscle Growth Protein

Welcome to a world where strength and power converge, and every rep brings you closer to the muscular physique of your dreams. Are you ready to take your muscle growth to the next level and sculpt a stronger, more defined physique? Look no further than muscle growth protein—the ultimate fuel that will ignite your gains and unleash your full potential in the gym.

Introducing the Power of Muscle Growth Protein

Prepare to embark on a journey of transformation as we delve into the extraordinary benefits of muscle growth protein. From accelerating muscle repair and recovery to promoting lean muscle mass and strength gains, this powerhouse supplement is the key to unlocking rapid and sustainable muscle growth, ensuring you achieve the results you desire with unparalleled efficiency and effectiveness.

Why Choose Muscle Growth Protein?

Optimal Muscle Repair: Maximize your gains and minimize muscle damage with muscle growth protein. Packed with high-quality protein and essential amino acids, this supplement provides the building blocks your muscles need to repair and rebuild stronger and more resilient after intense workouts, ensuring you recover faster and see results sooner.

Increased Muscle Mass: Sculpt a stronger, more muscular physique with muscle growth protein. Whether you're a beginner looking to add lean muscle mass or an experienced lifter striving for new gains, this supplement supports muscle protein synthesis, stimulates muscle growth, and enhances overall muscle hypertrophy, ensuring you achieve the size and definition you desire with consistency and dedication.

Enhanced Strength and Performance: Elevate your strength and performance in the gym with muscle growth protein. By providing your muscles with the fuel they need to perform at their best, this supplement helps improve strength, power, and endurance during workouts, allowing you to lift heavier weights, push through plateaus, and achieve new levels of performance and progress.

Convenient and Delicious: Enjoy the convenience and delicious taste of muscle growth protein. Available in a variety of flavors and forms, including powders, bars, and shakes, this supplement is easy to incorporate into your daily routine, ensuring you get the protein you need to support your muscle growth goals, no matter how busy or hectic your schedule may be.

Testimonials from Fitness Enthusiasts

"Muscle growth protein has been a game-changer for my fitness journey. Not only has it helped me recover faster and see results sooner, but it's also made hitting my daily protein targets a breeze. Plus, the delicious flavors make it feel like I'm indulging in a treat, rather than fueling my gains—it's a win-win!" — Sarah, Fitness Enthusiast

"As a competitive bodybuilder, muscle growth protein is an essential part of my regimen. It's helped me pack on lean muscle mass, improve my strength and performance, and sculpt a physique I'm proud to show off on stage. Whether I'm bulking or cutting, I know I can rely on this supplement to support my goals and take my physique to the next level." — Alex, Bodybuilder

Fuel Your Gains: Invest in Muscle Growth Protein

Don't let slow progress or lack of results hold you back from achieving your muscle-building goals. Embrace the power of muscle growth protein and unlock a world of rapid gains, increased strength, and enhanced performance that will propel you towards your fitness aspirations with unwavering determination and confidence.

Remember, the path to a stronger, more muscular physique begins with proper nutrition and supplementation. Take the first step towards greatness—invest in muscle growth protein today and experience the transformative power of optimized muscle growth. Your body will thank you, your gains will thank you, and your results will speak for themselves.

"Discover the power of Workout on our website – see how it can benefit you today."

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EXIPURE - EXIPURE - EXIPURE PILLS – EXIPURE REVIEWS – EXIPURE WEIGHT LOSS

Exipure Weight Loss Supplement: My Hands-On Analysis

Greetings! I'm Aline, and I'm eager to share my hands-on analysis of Exipure, a weight loss supplement I've recently explored. If you're struggling with stubborn fat, Exipure weight loss could be a key player in your fitness journey. In this Exipure review, I'll dive into the benefits, pricing, and, crucially, provide a candid account of my experience with Exipure.

Exipure Supplement Overview

In my experience, Exipure is a naturally-formulated dietary supplement aimed at enhancing brown adipose tissue production, facilitating weight loss. Following expert guidance, taking one Exipure pill daily with ample water and food proved most effective. This routine not only optimizes the supplement's impact but also minimizes potential side effects. I was particularly pleased with the swift delivery service, as most customers, myself included, received Exipure mk orders within ten days.

Exipure Review

My hands-on analysis reveals that one of Exipure's standout features is its 180-day, 100% money-back guarantee. This policy underscores the manufacturers' faith in Exipure mk iskustva and their commitment to customer satisfaction. In my experience, this guarantee exemplifies Exipure's dedication to delivering real weight loss results.

Exipure Reviews

During my usage of Exipure pills, I noted their emphasis on safety, combining a selection of natural ingredients and potent herbs. These have been scientifically validated for adult use, instilling confidence in users like me. While a single bottle of Exipure covers a month's supply at $59, I found that purchasing in bulk, like three bottles (90-day supply) for $147, offered more value, including free bonus books and a nominal shipping fee. Choosing six bottles (180-day supply) at $234, including the bonuses and free shipping, presents even greater savings.

Exipure Weight Loss

Since its launch in October 2021, Exipure has rapidly gained traction as a preferred weight loss supplement. Numerous customers, myself included, have experienced a notable energy boost and visible body transformation within weeks of incorporating Exipure into our routines. Based on my hands-on analysis and the overwhelmingly positive Exipure reviews, it's clear that Exipure stands out in delivering significant weight loss results.

Conclusion

In conclusion, my personal journey with Exipure has led me to endorse it as a reliable and effective weight loss supplement. The combination of natural ingredients, a simple intake routine, and the exceptional 180-day money-back guarantee make Exipure a risk-free choice in your weight loss quest. Drawing from my experience with Exipure iskustva, I encourage you to share your own experiences and reach out with any inquiries.

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Key Moments of This Exipure Review:

00:00 Exipure Review Intro

00:58 Exipure Official Website

01:15 What is Exipure?

01:38 Exipure Benefits

02:01 Does Exipure Really Work?

02:44 What Is The Best Way To Take Exipure?

03:30 How Long To See Results With Exipure?

03:53 Exipure Guarantee

04:16 Exipure Reviews Conclusion

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The post Exipure Reviews was first published on Legenda Pop BR Channel.

[noblenutrition]

What are the benefits or hiring an online fitness coach?

Want to get in shape, drop some pounds, or bulk up at home or in the gym? Hire an online nutrition coach. Get your personalized diet and exercise plan for weight loss.

Online coaching is reasonably priced. You can receive better training at a lower cost because you're not paying a coach a hefty hourly fee (plus club overhead). Online coaches may offer continuing assistance while you work toward your objectives rather than scheduling hour-long sessions at the gym each week.

These days, being fit involves more than just looking good, losing weight, and gaining muscles. It also involves more than just competing against others. It consists in altering your way of life. You may maintain a strong body and mind by consuming wholesome foods, engaging in regular exercise, and establishing healthy habits.

You need a mentor, a coach, and an expert who knows what you should eat, how much you should exercise, which exercises are ideal for you, how to incorporate fitness into your hectic schedule, and how to create good habits if you want to see results.

The following are some advantages of hiring an online fitness coach:

Accessibility - With only a click of a button, you can have everyday access to your trainer for a fraction of the price of in-person coaching! You may start training right now for as little as (essentially the price of your daily cup of coffee) or as low as $79 per month.

Usability - 

There is no gym? No issues! Even if you don't live nearby a gym or your club is presently closed; online fitness coaching makes it simple for anybody to join. Getting in shape is made simpler by virtual or online fitness instruction. You may think of it as always having a personal trainer with you. Even without any special equipment, you may begin right away!

Accountability

How often have you begun a new exercise routine to lose interest or be stuck without anybody to turn to for assistance? That's over right now! Keep up with your objectives by receiving daily or weekly progress updates or asking your trainer questions using the two-way private chat system on the app!

Customized Exercise Programs

Receive 30-day to 12-month programs that can use in three different ways to remove the uncertainty about what your next workout will entail:

 Online worksheets that include YouTube videos

 App-based training with individualized exercise videos, like the one I use from Trainerize

Live virtual tutoring through Zoom or Facetime with immediate feedback.

Flexible Exercise Schedules

Online fitness coaching gives those who frequently travel, are working parents, or want to exercise at home the ability to exercise on their own time without worrying about making appointments with their trainer. You schedule your workouts. Both your trainer and your personalized routines are always accessible to you!

Results-Driven Coaching Plans -

Even though you might not meet your coach in person twice or three times a week, an online fitness coach can still help you achieve your goals. A professional athlete is a prime example of someone who has benefited from online coaching. Most professional athletes travel frequently and need additional coaching when away from home and during the offseason. They can continue to improve throughout the season, and the offseason thanks to the accountability and accessibility of online coaching—and so can you!

Are you looking for a bodybuilding coach near me? Contact Noble Nutrition, as we are committed to offering people a comprehensive perspective through individualized nutrition and activity regimens. Coach Derek Noble can coach you more effectively than any other fitness professional in the state, whether you intend to compete in bodybuilding competitions in Arizona or experience a significant physical change.