#burn legs fat workout

[robertasgym]

Top 10 Exercises to Get Toned Skinny Legs

You got unwanted fat on your legs? Then let's get those legs moving! If you've been dreaming of slim, toned legs that still feel strong and steady, this workout is perfect for you. It has all kinds of exercises that'll give your lower body a serious push without leaving you burned out. You'll definitely burn those extra calories as you go throughout the routine, so it's a win-win situation for you!

You'll be doing squats, lunges, kicks, and a few jumps to spice things up. There's just enough rest to catch your breath before diving back in, which you'll be thankful for once those squat and kick combos or lunge jumps start making your legs feel like jelly (but in a good way, I promise!).

If you're worried because it's feeling tough at the start, just keep going as it's normal. Sooner or later you'll realize that you can push through with that move that you're having tough moments with. That's how you know it's working, that's how you achieve your goals. No other way around, you need to stick with it. You'll be seeing and feeling the changes before you know it. Let's crush this together and show your legs some love! Good luck and have fun! ❤️💪

**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[sambhav789-blog]

Yoga for a Slimmer Waist

Target your midsection with these effective poses.

Boat Pose: Works core, improves balance.

Side Plank: Engages obliques, strengthens core.

Warrior II: Powerful stance, engages core and legs.

Twisted Chair Pose: Twists waist, improves flexibility.

Upward Salute: Opens chest, strengthens back.

want to know more about fun facts about yoga benefits

[katsukikitten]

Alpha!Katsuki who is so agitated and aggressive although protective of Omegas even if their scents bother him. Roughly keeping them at arms length and openly snarling or grimacing at their scents as he saves or even just interacts with them.

Then there is you, an Omega who acts like an Alpha. Your scent is as strong as an Alpha, you're just as aggressive and have plenty of scars on your throat to show it. When someone thinks of a "traditional" Omega they think the opposite of you. In fact most people already assume your subgender is Alpha, you never correct them.

But you're not, you're an Omega. One with conflicting feelings of wanting to be soft and cozy but can't bring yourself to be less than combative. One who has several nests around your home in all your most comfy spots piled with blankets and stuffed animals you treat with care. An Omega who's given in and stolen her boss' smokey caramel shirt after a workout despite saying you can't stand his scent. An Omega who can't resist the urge to shove it into the nest on your bed as slick gathers between your thighs, naughty fingers toying with your throbbing clit through the fabric of your underwear until you're cumming so hard and so often you're panting. Borderline throwing yourself into a heat over his stupid sweaty shirt because his scent makes you feel safe, soft.

It's tempting to call out the next day but truly you were his front line, he hired you because of your bad attitude and snapping teeth. Because you could and would stand up to an alpha three times your size that demanded to see Katsuki even when they didn't have an appointment. You could handle yourself and you've proven it. Plus what Katsuki will never admit out loud is that he likes the way you smell, loves it. To him it makes sense he's only ever bedded two people and both were Alphas like he thinks you are.

Yet when you come in reeking of distress, shame, and arousal Katsuki finds his body moving on its own.

Pulling you by your lower back until your pelvis is flush with his before you can protest even as you lean away and accidentally expose your throat to him. His nose goes straight to your scent gland, inhaling to make sure it's you that the distress is coming from. The arousal

"Bakugou." You try to push him away but as the number one pro he's much stronger than you, not to mention his scent gland is right by your nose now. His spiced scent sweetening in an attempt to make you relax, pheromones he doesn't realize he's releasing as you fight your body from going slack in his hold.

On lookers stare and when bromine eyes meet them they flare. Lifting his face so they can see him bare his teeth as he pulls you into his office.

"Ya outta suppressants?" He growls and all his voice and strength do is spur on more and more of that arousal that wafts off of you in waves. Sweet floral spice that makes him dizzy as he tries not to get hard. He should let you go, he should step back, but he can't peel himself from your body. You feel good in his hands. Soft, round.

"I don't take any."

"Ya can't go into a rut in my office." He snarls but his lips are resting against your collar bones, "I've got extra in my desk."

"It won't be a rut." Your skin feels hot, so hot and with Katsuki smothering you it's only worsening the effects, the shame that burns when you admit out loud to your boss that you never corrected on what you are, "It's a heat."

Suddenly his massive body is rigid, you can hear him swallow thickly three times before you feel the hardness of his fat length against your leg

And that's enough to send any Omega nose first into a long overdue heat.

@kweenkatsuki-fics sorry it's so long 😭

[an4stitties]

back to sch00l with an 3d

below: tips, diet (+ recipes), & workout

❤︎₊ ⊹ studying is soo important and sometimes dis0rdered eating gets in the way, so we have to do everything we can to avoid brain fog while maintaining high grades!

tips:

make sure you’re getting enough electrolytes! you can do that by drinking lots of sparkling water (or if you don't like the taste of sparkling, mix electrolyte packets into water)

eat nutritious foods! some good l0w cāl options are fruits and veggies, eggs, berries, and more

sleep is soo important to keep your brain running!! try to get at least 9 hours or more every night + sleeping helps with avoiding f00d cravings!

even if you don’t eat the rest of the day, you need to have a protein rich breakfast! that way, you’ll have plenty of energy and your blood sugar will remain low, so you’ll feel satisfied for longer

exercise is a must! every time you feel braing f0g coming, go on a walk!! you have to move your body, whether it's for 10 minutes or an hour (more on that below)

caffeine is your best friend! drink your coffee without sugar, but feel free to add a pinch of cinnamon instead!! if you don't like your coffee black, pour in some milk (either almond, coconut, or oat)

dress warm and comfortable!! being sk1nny means being cold all the time and you don't want to get sick!

don't beat yourself up for e4ting. we all make mistakes and sometimes we have to listen to our bodies and prioritise our wellbeing. just do better next time.

— ❤︎₊ ⊹

diet:

❤︎₊ ⊹ breakfast

coffee with almond milk and a pinch of cinnamon (20c4ls) + two poached/boiled eggs with vegetables (160c4ls) or 250g greek nonfat yogurt with berries (160c4ls)

❤︎₊ ⊹lunch

have two rice cakes, with a tablespoon of greek yoghurt each and use fruit/vegetables as toppings (100c4ls) + green tea with lemon to help with digestion (0c4ls)

❤︎₊ ⊹ dinner

100g canned tuna (strained of water), cucumbers, tomatoes and bell peppers (170c4ls) + lemon or cucumber water (0c4ls)

❤︎₊ ⊹ snacks

choose any three (all are 50c4ls)

40g green olives

thinly sliced cucumber with 25g sour cream

loads of veggies

one sliced apple with cinnamon

rice cake with strawberries/raspberries

cucumber with eggwhites

bunch of berries and a piece of dark chocolate

70g frozen grapes

cucumber with 60g greek yoghurt, season with red pepper flakes

total: 650-700 c4ls

— ❤︎₊ ⊹

workout:

try to walk at least 5k steps every day, focus on low impact, fat burning workouts like pilates and yoga, and remember to drink plenty of water

my workout routine

❤︎₊ ⊹ abs — 25 leg lifts — 25 stretch crunches (regular crunch, but arch your back when you lay down) — 30 russian twists — 2 minute plank

❤︎₊ ⊹ legs + butt — 100 side leg lifts (on each leg) — 50 lunges (25 on each leg) — 50 fire hydrants (each side) — 50 butt kicks — 30 squats — 25 hip thrusts

❤︎₊ ⊹ arms — 50 arm circles — 20 arm pushes (forward) — 20 arm pushes (upwards)

fav youtube workout channels

— move with nicole — lilly sabri — madeleine abeid — growwithjo — daisy keech — gloria song

alright, that's it for now. taking requests, so please lmk what you'd like to see next <33 this is like my fourth time reuploading !

(inspired by the lovely @h0neysugarfree)

pics from 📌

[4theitgirls]

standing workout routines

under 30 minutes

10 minute standing side ab workout by mizi

10 minute standing abs by madfit

10 minute standing slim legs by mizi

10 minute standing abs by squatcouple

10 minute standing booty workout by mizi

10 minute standing abs by mizi

15 minute small waist by mizi

15 minute slim legs by mizi

15 minute standing abs & arms by madfit

15 minute arm workout by mizi

15 minute burn thigh fat workout by mizi

15 minute standing abs by mizi

15 minute standing abs by mizi

15 minute cardio hiit by nobadaddiction

15 minute 90 degree shoulder routine by mizi

20 minute standing weight loss by mizi

20 minute standing arm & back workout by mizi

20 minute full body strength & cardio by madfit

20 minute full body workout by mizi

20 minute standing hiit by mizi

20 minute full body dumbbell workout by mizi

20 minute toned upper body by mizi

20 minute standing booty workout by mizi

20 minute full body hiit by madfit

20 minute cardio hiit by nobadaddiction

20 minute standing hiit by madfit

20 minute full body dumbbells by mizi

20 minute bra bulge & back fat workout by mizi

21 minute kickboxing workout by squatcouple

24 minute full body workout by squatcouple

25 minute standing cardio hiit by olivia lawson

25 minute standing arms & abs by squatcouple

28 minute standing cardio for beginners by bigsis

28 minute cardio by squatcouple

30 minute standing hiit by eleni fit

30 minute pilates hiit by nobadaddiction

30 minute standing hiit w light weights by eleni fit

30 minute slim legs by mizi

30 minute standing arms & abs by olivia lawson

30 minute full body fat loss by mizi

30 minute cardio hiit by nobadaddiction

30 minute standing pilates strength by olivia lawson

30 minute fat loss by mizi

30 minute standing pilates by olivia lawson

30 minute full body workout by mizi

30 minute belly & thigh fat workout by mizi

30 minute standing pilates hiit by eleni fit

30 minute full body hiit w/ weights by eleni fit

30 minute standing cardio hiit by mizi

30 minute full body fat loss by mizi

30 minute standing dumbbell workout by olivia lawson

30 minute standing dumbbell cardio by olivia lawson

30 minute lose lower belly fat by mizi

30 minute full upper body by olivia lawson

30 minute slim upper body workout by mizi

30 minute dumbbell workout by mizi

35+ minute workouts

35 minute standing abs & hiit by squatcouple

35 minute cardio & abs by squatcouple

40 minute full body dumbbell workout by mizi

40 minute hourglass dumbbell workout by olivia lawson

40 minute flat stomach workout by mizi

40 minute full body fat loss by mizi

40 minute weight loss workout by mizi

40 minute small waist workout by mizi

45 minute abs & legs hiit by squatcouple

50 minute full body fat burn by mizi

50 minute standing full body workout by mizi

1 hour standing fat loss & abs by mizi

1 hour full body workout by olivia lawson

standing stretch routines

8 minute daily stretch by mizi

8 minute warm up by mizi

9 minute good morning warm up by mizi

10 minute daily stretch by mizi

10 minute warm up by mizi

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[chubbyangelcakes22]

𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 (𝒕𝒉𝒂𝒕 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒘𝒐𝒓𝒌) ᶻ 𝗓 𐰁 .ᐟ

𝐜𝐚𝐫𝐝𝐢𝐨:

하루만에 1kg가 빠지는 최강 전신유산소 HIIT와 복근운동 / LOSE 1KG in 35 min HIIT Workout

𝐚𝐛𝐬:

10 Min LOWER ABS Workout Intense | burn lower belly fat, NO equipment

LOSE LOVE HANDLES and BELLY FAT in 14 Days | Home Workout

𝐚𝐫𝐦𝐬:

【二の腕痩せ】まだ間に合う！！２週間でタプタプの二の腕を引き締める４分間のトレーニング🔥【ダイエット】2 Weeks Toned Arms Workout

4 MIN Arm Workout Series | how to slim down arms in one week *guaranteed result* | Kim Balanay

𝐥𝐞𝐠𝐬 + 𝐚𝐬𝐬:

How to Get Slim Legs on Bed Routine | 6 Minutes 🎀

Slim Thighs in 5 MINUTE Routine! 🔥 (Slimming Front Thighs, Side Thighs, Inner Thighs, Back Thighs)

5 min INNER THIGH FAT BURNING WORKOUT, SLIM LEGS IN 2 WEEKS

PILATES WORKOUT in ballet style for LEGS & CORE

[720am]

M A S T E R L I S T

for losing as much as possible in a short amount of time (cuz we are all desperate), from me - a biotechnologist, who relapsed (the demons never leave)

the tips i am about to share with all my girliepops are all based on science and work; if you have any other tips, feel free to share in the comments, so we can have all the tips in one place!

• eat your meals from smaller sized plates, to trick your brain you are eating more

• cut up your food into small pieces

• chew every bite at least 10-15 times, until it is a purée consistency; this way you will be eating slower and give your brain more time to realise you are full

• sip water with a lemon slice between your bites

• focus on eating vegetables and protein, limit carbs

• drink a lot of water, and I mean a lot

• add lemon slices to your water to make it have some flavour; also the lemon juice in water before your meals will help reduce the glucose spike => less insulin released from liver => less absorbed glucose from carbs/sugars/starches => less fat on your body

• move for 10 mins right after eating - walk, do calf raises, some light movement so all the glucose can be used before getting stored as fat on your body

• drink tea - green tea, detox tea, whatever tea, without a sweetener

• do not drink diet sodas/colas - or any kind of liquid that is not water/tea - these are useless calories, why would you do that to yourselves?! even if it says 0 cals - this s#it is so bad for you, and the carbonation makes you feel bloated like a god damn whale! ditch the diet sodas girliepops

• implement some kind of movement every day - walking, pilates, yoga, dance workouts, resistance bands workouts or stretching

• do not weigh yourself everyday - due to hormones our weigh fluctuates every day and this will just make you feel bad if you lose and gain 1-2 legs everyday depending on your menstrual cycle, water weight and so on.. weigh yourself every 2 weeks.

• do not drink fruit juice - this is such a scam; hear me out: how many oranges does it take to make 1 glass of orange juice? around 3. can you eat three whole oranges in one sitting? i bet no. then why would you drink 3 oranges? when you make fruit juice, all the fibre and the pulp is removed, leaving you with just the juice with all the sugar in it (in the form of glucose and fructose) so you are basically drinking pure sugar, which turns into fat… just eat your damned fruit, instead of drinking a bunch of empty calories

• take red cranberry supplements - they are usually taken for UTIs, but the red cranberry has diuretic effect, and will make you pee your water weight out; please do not take more than 2 pills and remember to drink plenty of water so you don’t damage your kidneys!!!!

• take probiotics - this will ensure your gut health stays good while restricting foods, so you don’t end up constipated and bloated

• i personally do not eat dairy products (i am lactose intolerant) - they are full of hormones from the cows, give you acne and inflammation, and the protein in it is not worth it considering the amount of fat these products have; skip the dairy if you can

• if you drink a lot of coffee, remember to drink plenty of water! coffee has a diuretic effect and if you are not drinking more water, it will make you retain whatever water is in your body, leading to water weight gain

• if you end up binging, do so mindfully - do not give in to all the food, just have a piece of chocolate, not the whole chocolate bar; have a piece of cake, not the whole cake; then get back on track and try to exercise as much as possible to burn the excess calories

• i think this is obvious but let me say it just in case - in order to lose weight, you have to be on a calorie deficit - meaning you burn/use more calories than you consume; but!! here is the trick - you have to maintain low calorie diet, do not ⭐️ve for more than 2 days, as this will f#ck up your metabolism - your body goes into fight or flight response, meaning everything you eat after f4sting will remain on your body as a reserve of food, in case you end up ⭐️ving again; so have your veggies and protein (chicken breasts, white fish)

• keep yourself busy so you don’t think about f0od - study, work, read books, journal, whatever it is, your day has to be full of activities do you can forget to e4t

• reject offered food - say you already ate / yr not hungry / you are allergic to some ingredient / you have a bad migraine and this will make it worse / or take the food and say you will have it later and just give it to someone else (pls don’t throw in trash, do not waste food)

• when eating with family / boyfriend - place food in a smaller plate, cut up food into very small pieces and eat very slowly and chew every bite for a long time, sip water between every few bites, then say you are full and cannot eat anymore / that you ate a bit earlier and yr full

• when eating, eat your veggies first, then your protein and eat the smallest amount of carbs - always leave leftover carbs in your plate

• do not eat any snacks - no cereal bars, no cereal, no chips, no crisps, no crackers, no salty sticks, just do not eat snacks!

• if you feel like eating - drink water first, then have veggies (cucumbers, carrots, tomatoes, radishes, etc) or fruit (apples, citrus, any kind of berries)

• if you are having breakfast - always eat a savoury breakfast - eggs, avocado, veggies etc; never eat a sweet breakfast - cereal, croissants, pancakes, etc, this will spike up your glucose levels and all that sugar will turn into fat; a sweet breakfast will make you feel tired and exhausted all day, leading you to eat more

• wear a waist trainer - do so for no more than 8hrs a day; this will also help you have smaller portions of food, as it won’t allow your stomach to expand

• do not purge - this is very bad for your teeth and overall health; the stomach acid is very strong and every time you purge, your teeth are getting damaged; just don’t overeat in the first place and have self control!

this is all i have for right now; if i think of anything else, i will add later / make another post; if you have anything to add to this list - go ahead and do so in the comments below

remember, stay safe xx

[robertasgym]

14-Day Challenge High-Intensity Belly Trim and Leg Tone

Looking to feel fab in just two weeks? Well, buckle up because our 14-Day Challenge is here to make it happen! We're all about giving you the tools and support to trim that belly and tone those legs in a way that's both fun and effective.

Think of it like this: You'll be sweating it out, sure, but with a big smile plastered across your face. Our workouts are designed to push you just enough to see real results without leaving you feeling overwhelmed. Plus, with our friendly team cheering you on, you'll feel like you're part of a supportive community, not just another face in the gym. So, what do you say? Let's kickstart your fitness journey together and show that belly who's boss!

Feeling the burn? That means you're one step closer to that stronger, fitter version of yourself. Take a deep breath, believe in yourself, and keep going! Good luck and have fun!❤️💪

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[petite-anni]

How can I loose weight?

I got you.

💗weightloss, diets and healthy habits💗

1. healthy habits

before we start, you want longterm process. So form habits. Become disciplined.

No crash-diet means no jojo-effect. No crash-diet means actual progress that doesnt go to waste.

2. diet

No matter how much you move, if your diet is not sitting right, you wont slim down. Over time you have to include healthy and nutritious options into your diet.

~small bowl of veggies, before breakfast

(such as cucumber, bell pepper, carotts, tomatos. That way your bloodsugar levels wont come crushing down midday)

~breakfast should include something that keeps you full. Dont skip it. People who eat breakfast tend to loose more weight and be slimmer.

(Porride, Eggs, Avocado, etc)

I usually include: Oatmeal, Chia sees, Berries and one Banana

~try not to snack, keep going for three meals a day

~eat whole foods, eat clean and make sure to dont neglect your protein-intake

(protein keeps us full and satisfied. Also, you want to loose fat, not muscle)

~cut out sodas and liquid calories!!!

such a waste. go for the light options with 0-2kcal. They taste the same, if not better.

Also, drink enough water.

3. workout

Normally, I work out every day in some way.

Cardio, strenght, pilates or just a walk outside.

Moving your body, keeping it toned and flexible, helps your mood, your health and your overall life.

On top, it burns calories.

Build some muscle and loose some fat. Thats how you get your dream body.

Here are my favorite channels, that I workout to daily:

MIZI (cardio mainly, full body workouts and burning calories)

Lidia Mera (pilates full body, toning and strenghtenig, legs, arms, abs)

Shirlyn Kim (specific parts, weightloss, strenghtening/toning,thigh gap)

Yuuka Sagawa (posture, arms and upper body)

Nina Dapper (arms, legs and abs)

4. Beauty Secrets

~ginger/curcuma shots

I tend to have ginger shots to boost my immune system and overall health. They are also very good for your skin and can give you a natural glow.

~probiotics

Your gut health is a game changer. You get less break outs and you can loose weight faster.

You can heal your gut through your diet and order some probiotics.

~castor oil

I live and breath castor oil.

Usually I apply it before bed on my lashes, hair and skin. It helps with hair growth, skin protection and hydration. Its also very good for debloating and detox, if you put it into your belly button.

~green tea

This magic tea can help you loose weigtt, reduce the risk of several diseases, such as diabetes or heart disease,

It reduces anxiety and lowers your cholesterol level.

[legend-the-dumb-jock]

Hey man! I’ve been really addicted to your tf stories lately and I was wondering if you could do one for me? I’ve been getting really into weightlifting lately and I’m starting to see some results now, but I’d love an extra boost in muscle growth. I wanna be as hairy and smelly and big as a rugby player, I’m even willing to give away my intellect for it!

An extra boost !? Hairy and smelly as a rugby player ?? You got it. Although I have something different in mind for you. You’re in the locker room changing from your workout when an intense heat wave crosses you. You lean back against the wall breathing heavily. Your eyes shut As you grit your teeth. The. You feel it. A tickling sensation that covers your entire body. You open your eyes and when you look down you see hair spreading across your chest. Across your stomach. Even your hands and arms. You feel a beard growing on your face. Your muscles begin to swell. Heavy pecs and strong arms Your legs get coated with hair as they bulk with muscle. You wait for your abs to pop out and become defined but they don’t. Instead your stomach pokes out. Putting a hairy hand on your stomach you freak out. You try to push it in but it sticks out more ! The. You notice a thick layer of fat begins to cover your muscle. Chest and arms. Your butt gets bigger and hairier. You stand up trying to figure out what’s going on and your stomach juts outward. Looking down you see a hard hairy sphere. You can barely see your hairy toes around it and as if on command you gut pump out just far enough to hide your feet from view. You run to a mirror and you see your face gaining weight but begin hidden under a thick beard. You flex in the mirror and you see no muscle definition. But you are strong. You have the body of a rugby player now. And sweating like one too. You’ll find that your body now burns up a lot of energy and sweat stained clothing is going to be the new normal for you. And all that hair will only thicker as time goes on. Weight loss will be impossible for you now as the befriends of your new frame is permanent as well. And just because I’m a nice guy I won’t make you as dumb as a rock. I’ll leave that intellect in tact…. For now 😈

[sanspuppet]

𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙𐮚𐮙

PAIRING: boyfriend!San x afab!reader

GENRE: smut (18+ MDNI)

W/T: unprotected sex, spanking, masturbation, swearing

SUMMARY: San gets hard another time, seeing you workout

A/O: sorry if im not being very active lately, im busy but i'll try to write something anyways, @yuyusbunny thank you for proofreading <3

𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮜𐮛𐮛𐮜𐮛𐮜

San fucking loves everytime you workout, his crotch erects slowly as you keep tensing your muscles in front of him, your ass covered only by a pair of tight shorts. You're facing your back to him, while finishing your last rep. He's sitting on the couch behind you, his right hand slowly dragging down his waist, finding its way into his sweatpants. Soon after you turn your head, confused, hearing familiar squelching sounds coming from behind. Your eyes wide at the sight of your boyfriend throwing his head back, squeezing his eyes from the pleasure, his other hand gripping at the cushion trying to contain himself. His mouth hangs open when he feels his orgasm almost hitting him. You quickly kneel in front of him, eyes facing the shape of his hand stroking his dick inside his pants.

"You shouldn't fuck yourself in my presence, you know i always catch you." you murmur, smirking at him. He bounces slightly at the sight of you near him, his hand stops moving.

"Sorry, i can't resist when i see your ass, i can't stop thinking of it while you fuck yourself on my cock" he breaths heavily, frustrated by the fact that he just denied his own orgasm. You move your hands on his thighs, and slowly starting to rub your palms under his clothed balls, your cunt getting secretly wet as the seconds pass by.

"Let's bring it to the bedroom, San." you whisper, before heading towards it. He immediately stands up when he sees you turning your face, slapping your ass cheek, smirking at him. When he reaches the room, he finds you already on your wrists and knees, wearing only your bottom underwear. He positions himself behind you, his palms already gripping at your ass. He's about to wrap a condom, when you take it from his hands, throwing it on the floor.

"I want you to fill me up this time."

San immediately smiles, fingers already touching your folds sensitively, shivers making your hips tremble. He giggles, while stroking his length one more time before penetrating you.

"Everything you ask, my love." he caresses your ass gently before spanking it decisively: "Spread your legs more for me, kitten." You do as he said, during sex he usually was the dominant one. He could use you however he wanted, and you always loved being his personal fucktoy, taking him nicely every single time because you were addicted to his big, fat cock.

He rubs his cockhead against your cunt, that little friction getting him ready to fuck you senseless another time, mark you as his to make sure that all of his friends know that you're taken. Your bodies stiffen with the first thrust, the feeling of you being intimately close never stops being unique to you and your boyfriend. He pumps deeply in you, balls slapping against the front of your aroused pussy. His hands keep spanking your ass whenever an intense pleasure hits him for a small amount of time. You can feel your skin burning down there, the way he's putting all of his energy to pound and spank you is insane.

"You like that huh? Being treated like a whore?" he's asking you, despite the pleasure your feeling fills your mind completely, unable to comprehend anything. Moans keep escaping from your mouth, instead of answers him.

"Im talking to you kitten, you better answer me if you want my cum." you whine, throwing your head back as you feel your climax nearly coming.

"Y-yeah i like it! i l-love being your sl-" another spank hits your hips, cutting your sentence. San never feels more alive than when he's making you both feeling such an addicting pleasure. High-pitched groans are echoing in the room, followed by the squelching sounds San's making by sliding in and out of you rhythmically. He can't stop, he would never, so he speeds his pace up, fucking your brains out. You can't think at anything but how good it feels to have San thrusting in you from behind, the mattress beneath you seems on the verge of breaking. Your legs start shaking, wrists are hurting, your voice is broken, when you feel your orgasm closer than ever. San's groans are booming in the bedroom, the urge to cream you is driving him crazy. He wants, he needs to cum in your throbbing pussy, his favorite way to spend good time with you is pleasuring you, emptying your mind as he's rocking your body.

"Fuck baby, im so close" he still keeps pounding in you even during your climax, you shut your eyes fighting to hold back desperate tears.

"Shit- San please please please stop- i can't-" a loud groan interrupts you, he's gripping at your ass, fingers sinking into your skin. You finally rest your body on your bed, when he leans on your back. You whimper softly as you feel ropes of cum shooting in you, warming your body. San's caressing your waist, seeing you like this makes him smile sweetly, a small chuckle leaves his mouth:

"You should workout when im not at home, if you want to avoid having sex so suddenly."

You turn your head to look at him: "i feel im kinda getting used to."

[vskitty]

november workout weekly schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 mins

or harder arm workout: toned arms workout with dumbbells 20 mins (optional if feeling stronger)

stretch: beginner flexibility routine 20 mins

tuesday: back flexibility & posture

goal: Improve back flexibility and posture.

workouts:

warm-up: daily stretch to fix your posture 7 min

shoulder & back mobility workout 10 min

fix your posture in 10 min

back flexibility | stretching routine | 20 min

wednesday: lower body & glutes

goal: Tone legs and grow glutes.

workouts:

warm-up: everyday full body pilates workout 10 min

30 day fat burn: legs and butt shaper workout 10 min

or: best at home booty workout 20 min

stretch: beginner flexibility routine 20 min

thursday: splits & leg flexibility

goal: work towards front and middle splits.

workouts:

warm-up: everyday full body pilates workout 10 min

how to get flexible legs & back fast 10 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility 30 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

stretch: beginner flexibility routine 20 min

saturday: deep stretch & flexibility

goal: deepen flexibility, focusing on legs and hips.

workouts:

warm-up: beginner flexibility routine 20 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility | 30 min

optional: fix your tight hamstrings fast! | intense hamstring repair yoga routine 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

workouts:

light movement: walk (1 hour if desired)

bedtime stretches for flexibility and relaxation 10 min

[storm-angel989]

If ur still takeing request what if val wife or girlfriend was feeling insecure with her little bit of baby fat after haveing there baby cuz she's worried he would be attracted to her anymore cuz all of his skinny pretty employees he works with he can tell something is wrong but she won't tell him but he won't take no forget answer till she tells him and when she does he reassure her that no matter what she looks like or anything he will always love her and think she's beautiful and to make sure she believes him she shows her in his own way 😏😏 nfsw if u know what I mean 18+ if would like to 😁

Hi there!

So sorry for the delay! I love this idea, but I think I took it in a much different direction- just kind of went with the writing vibes! Hope you like it <3

~Mandy

I stared at myself in the full length mirror. Two months. I had my daughter eight weeks ago to the day. It had been one month since I began working out, four weeks that I, as quietly and secretly as I could, tried to turn my body back into its pre-baby figure. The body that my husband, Valentino, had fallen in love with. 

As much as I loved my daughter, I hated what pregnancy had done to my body. My chest, once swollen, seemed to be flatter and hang lower now. And with Valentino starting to work longer hours and later nights, I came to the conclusion that this was my fault. My body, my figure was driving him away. So although technically I wasn’t cleared to lift anything heavier than our daughter, I couldn’t let that deter me. Not only did I now need to be a mother, but I had a duty to be pretty and thin- lest I lose my husband to one of his drop dead gorgeous models.

I pinched at the roll of fat that now sat stubbornly below my belly button and cursed to myself. No wonder he was working late again tonight. No wonder he wouldn’t fuck me, or take me up on my offer to blow him. I wouldn’t want me either. With a final glare of disgust towards my body, I tugged on a shirt and pulled my greasy hair up into a ponytail. Valentino wouldn’t be home for about an hour- just enough time to squeeze in another workout while the baby was sleeping. 

I rolled out my yoga mat and tried to ignore the protest in my muscles. I knew better than to try to stream a video- Vox would catch on quickly and I’d get caught. And the gym in Velvette’s studio wasn’t an option- not only could I not leave the baby, but I’d risk being seen. So self guidance and training was my only option, basic moves until I was officially cleared to push my body as hard as it could go. 

Sit ups to start. 

 One…two…three….twenty…twenty one….fifty…

I ignored the pain that coursed throughout my body. Pretty and thin. That was my focus. My sole focus. Keep Valentino. Make him love me, earn his…

A cold leg against my back pulled me from my movement. Hands that pushed my shoulder to the mat. I looked up into Valentino’s burning eyes. 

Shit. So much for effortlessly pretty. 

“What do you think you’re doing?” Valentino demanded in a sharp whisper. His hands slid under my shoulders and pulled me up off the floor, to my feet and he turned me to face him. “Reader?”

Unable to help myself, I burst into tears. 

“Shit. Hey, don’t cry. Fuck,” he said quickly as guided me to the bed. “I’m here. What’s going on?” 

The sound of our baby screaming from the crib pulled our attention away from each other. I felt a pang. Our voices had woken her up. Her cries triggered mine and my chest ached at the sound. 

“No, no,” Valentino said quickly as he looked at the mess that appeared on my shirt. 

 “You’re not okay, muñeca. I’m going to have Vox take the baby, okay? Just sit here.”

“She needs to be fed,” I sobbed as I tried to cover the growing stains with my hands. “I, I can take her.” 

I watched something shift in Valentino’s expression. He shook his head quickly. 

“Nope, he can make her a bottle. There is lots of milk in the freezer. Stay here,” he said gently as he put his arm around me. 

I heard the door open and Vox’s voice speak softly to her. 

“Wait, where is Vox taking her?” I asked in a panicked voice. “She needs to eat and I…” The sound of her cries leaving the room and the silence it left behind sent me into a new wave of frantic worry. 

“Shush bebita. Vox is going to watch her. He’s just taking her to the nursery, sit in the rocking chair and give her a bottle.” He said gently. His hands touched the hem of my shirt. “Let me see your tummy. I want to make sure nothing is bruised or…” 

I recoiled from his touch. No. I couldn’t let him see the physical mess I was. I rubbed my eyes and tried to swallow back the creeping sadness. 

“I’m fine Val,” I snapped as I pushed his hand away from my shirt. “Really, I’m fine.” 

He frowned and sat down next to me. Instead of fighting, he put his arm around my shoulder. “You don’t look fine, and you’re not acting like yourself. You’re pale, cariño. I just want to make sure you don’t..”

“No.” 

His voice turned from gentle to sharp. “Muñeca, I’m not asking.” 

With the quickness of one hand, I felt my shirt tear in half, leaving me exposed under his gaze. I closed my eyes, as I tried to protect myself from the disgust I was sure would play across his face. I felt his hand on my stomach and waited for the criticism. 

“Honey, does that hurt?” His voice was soft. “Please tell me, I need to know if I need to take you to the hospital or not.” 

I felt my eyes open. The feeling of uncontrollable rage and defensiveness rushed through me, washing away the worry and sadness. 

“For what? Plastic surgery? Fix this mess of. A body?” I snapped as I pushed him away. “I’m sorry, I’m sorry my body isn’t what you want!” 

Just as quickly as it appeared, the anger vanished and turned to sopping wet tears in a matter of seconds. He pulled me to him and gently stroked my hair as I sobbed into his chest. 

“Baby, what are you talking about?” He asked, confusion and concern in his voice. “Plastic surgery? Where the fuck did you get that idea?” His grip tightened, “give me a name. I’ll kill them.” 

I half laughed, half sobbed as I continued to cry. What was he talking about? Why would he want to kill someone who would only want me to look better for him? Sheer exhaustion rushed through my body with each choking gasp. 

“Hey, hey I’m here. It’s okay. Let it out,” he said in the same voice I heard him use around our daughter. “Talk to me, mi amore. Please. I can’t help you if you don’t talk to me.” 

As though a dam had broken, all at once it came spilling out. The workouts. The diet- balancing cutting carbs with trying to produce enough milk to feed our baby. The feelings of insecurity and sadness. The anger I felt towards my body, and my worry that I was no longer good enough for him, no longer pretty enough- no longer worthy of his love and affection. 

“I just feel ugly. And fat. And like nothing I do is good enough I can’t feed a baby and be on a diet, I can’t be thinner and my boobs are…” 

“Your boobs are perfect,” he interrupted as he kissed me gently. “Honey, you pushed our daughter out of your body. You’ve spent the last nine months growing her and the past two feeding her. When was the last time you slept? Or had a decent meal?” His hand pushed against my forehead and he tucked back a stray strand of hair. 

“Val, you’re surrounded by beautiful women who don’t have the scars- women who can fuck you. And here I am, and I offer you my body and you turn me down!” I yelled through the hiccuping sobs. 

Fury rushed across his features. He grabbed my chin and forced me to look into his eyes. 

“You listen to me and you listen to me good bebita. You had a baby. You physically can’t have sex yet. The doctor said it herself. Not only will doing do cause you immense pain, but it could cause a whole host of issues. To protect you, I’m not fucking you. Believe me if I could have I would have fucked you the night you came home from the hospital.” His eyes searched my expression, “ do you think I would cheat on you? Honestly and truly? Because that’s what it sounds like.”

Slowly, I shook my head no. A wave of exhaustion rushed through me and I let the full weight of my head fall to his chest. 

“Then why do you think I would leave you? You had my child- our child- and you are an amazing mom. I’m sorry I haven’t told you enough lately how much I love you and how beautiful you are.” He sighed and kissed me gently as he pulled out his phone. “That’s it. I’m taking the next two weeks off. Work be damned.”

“Val I…”

“No. We need to spend time together as a family. This isn’t up for discussion.” He said firmly as he stood up. He took my hand and pulled me to my feet before lifting me up into his arms. 

“Where are we going?” I asked as he carried me across the room. 

“To shower while Vox has the baby. And then I’m holding you until you fall asleep.” He replied shortly as he set me in the rocking chair we kept next to the bassinet in our room. “Pump now while I start the water, and I’ll take care of the next feeding.” 

I flushed in a mixture of self consciousness and embarrassment “Val, I… And you don’t want to shower with me, I’m..”

“Sincerely in need of a little love, yes.” He replied firmly. “Now relax and let me take care of you. Let me be the husband and the father.” 

“Val…” I bit my lip as I felt the tears start to leak out again. “Val I don’t deserve you. Why do you want me?” 

“Honey, I can’t say it enough. I love you. Only you. No one else in this world will have my heart the way you do.” He kissed the top of my head. “I got you honey- for once let me take care of you.” 

Ten minutes later he had his arms wrapped around me as he held me under a stream of hot water. I closed my eyes and laid my head against him. I heard the sound of a bottle opening and felt Valentino’s hands slowly work their way through my hair. After a few seconds, he pulled me out from under the water.

“Let the shampoo sit bebé muñeca, you’ll feel so much better and more like yourself when we’re done.” He said gently. 

I felt his hands run down my body and to my surprise he knelt down and pressed his lips against my belly. 

“You need to understand how much I love you,” he said softly. “Your tummy grew our little girl. That changes a person both inside and out. I don’t expect you to have the same body you had before our little one because it went through something drastic. The only thing I need from you is to love yourself. That includes this new body, and your health and to love yourself enough to ask for help when you need it. Ask for help from me, from Vox, from Velvette hell- call Lucifer for all I care. I know I’ve been busy but I assumed you were talking to them. It’s my fault I should have checked in more, myself. I’m sorry. You’re not in this alone, and you never will be.”

“Val I…”

“Shussh.” His lips pressed against my belly again and he slowly stood back up. 

“Relax against me. I’ve got you.” He wrapped his arms around me and carefully washed the shampoo from my hair. “I’ll condition the ends and wrap your hair up and then we’ll take a bath. Let your body soak in the warm water for a bit.”

“I don’t want to take a bath. I’m still bleeding.” I said tiredly as I laid my head on his chest. I could feel the exhaustion creeping, threatening to wash over me at any moment. 

“It’s been eight weeks,” he said sharply. 

“And it can go up to twelve,” I answered as I closed my eyes against him.

“We can still take…”

“No, Val. I don’t want to.” 

“Alright,” he relented. “Then a heating pad? How can I take care of you?” 

His softness broke me and again, I broke down into sobbing tears. This time he said nothing, and rocked me gently against him. 

“How can I take care of a baby when I’m not even me?” I sobbed. “I feel sick and awful and…just wrong! Like I’m a terrible mother!”  

“I think sweetheart you need a little TLC, a ton of sleep and some good food.” Valentino said softly. “Let me take care of you. Please. Before we get out of the shower, what else can I do for you? Body wash? Shave?”

I laid my head against him. “If I have the time, I need to shave. Literally everything. Just give me a moment and I….”

He grabbed my chin and again our eyes met. 

“Did you forget that I shaved your legs when you couldn’t see them anymore? Did you forget that I held your hair when your morning sickness hit? Did you forget that I laid our newborn baby on your chest seconds after she came out of you, despite the fear of you bleeding out in your hospital bed?” His voice was hard, “You are mine. My wife. The only other being in this worth I love with every inch of my soul. The other women in my life? They are merchandise to me. And don’t you ever forget that. Understood?” 

I gave the smallest of nod and he released me. Carefully, he washed the remaining conditioner from my hair and sat me down on the tile bench in the middle of our walk in shower. 

“I’m sorry, Val…”

“Stop apologizing,” he replied as he ran the shaving cream over my legs. “You have nothing to be sorry for. I am the one who should be sorry for leaving you alone so damn much. And I am, sorry that it. It won’t happen again.” 

I felt the sharpness of the razor slide up my legs. I closed my eyes as I tried to shake away the fear that wrapped through me. 

“Why do I feel so bad, Val? I feel like I’m going insane.”

“When was the last time you put food in your stomach? Or had a full, uninterrupted night's sleep?” He asked as he slathered my other leg in shaving cream. “And be honest.” 

“Last night, kind of. I had a bowl of oatmeal. As for sleep..” 

I heard the metal of the razor hit the floor and his head shot up. “What?” His fingers reached up and gently squeezed my nipple. 

“Ow! Val!” I shouted. I tried to yank away as a small stream of milk shot out. ”Fuck, that hurt!” 

“I am shocked that you’re still productive,” he said sharply as he picked the razor back up. “What the hell do you think you’re doing to yourself? No food? No sleep? No wonder you feel so sick.”

“I’m trying to pretty,” I whimpered. 

“No. You’re going to end up putting yourself in the hospital,” he snapped. “Lack of sleep alone is enough to make you feel this awful. Add in the exercise which you shouldn’t be doing and the lack of food, and quite honestly I’m not entirely sure how you’re still standing, let alone carrying out a conversation.” 

“I’m sorry,” I said softly. 

“Stop apologizing,” he replied firmly as he helped me back to my feet. “It isn’t your fault.” 

Carefully, he and I stood back under the stream of water, rinsing away the rest of the soap. As soon as we were finished, he wrapped me in a towel and gently combed through my hair. I crawled into bed next to him and settled my head on his chest, straining to hear the beating of his heart. 

“You promise you still find me sexy? Even after all this?” I asked quietly. 

“I promise. Now forever and always. You’re my wife, my one and only, now and forever more.” He kissed the top of my head. “Now go to sleep. You’ll feel better when you wake up. And then we can have a real conversation- we’re a team, sweetheart. Don’t ever forget that. I love you. I promise.”

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!

[dadsbongos]

hottie's hands-on hammy-stretch

1 k words / warnings - thighfucking, single reference to a clit, really nothing violence is a sweet guy

summary - post-workout stretching gets a little... intimate with your dear friend, violence fiend.

kinktober: day two - thighjob

~~~

A satisfied sigh drawls from your lips as you reach both hands toward the spotted ceiling, fingers wiggling to greet vinyl panels. Beside you, Galgali wipes sweat from his bare chest with a soft hand towel.

“You can use the communals, yanno?” you moan out, now bent over to touch your toes -really feeling the release in your calves.

Galgali tilts his head at you, and if you’d been looking you might’ve giggled over how his plague mask exaggerates the motion, “No, I can’t.”

“Why not?” you peek an eye open, glancing between your spread legs in time to catch him point at his mask, “Oh. That sucks…” you rise then, just to squat low, “Can’t you take that thing off?”

“If I really wanted, but…” he makes a noncommittal hum, “It’s just better that I don’t,” he rounds to stand before you, sticking up a peace sign with both hands, “Peace and love, you know?”

“Whatever you say,” you shrug, a frustrated huff leaving you as you try lowering closer to the ground with no avail, “I don’t know about all that stuff.”

Galgali silently observes you a moment before asking, “What’s wrong? You look…”

He doesn’t finish when you shoot a glare.

“I can’t stretch out my thighs,” you stand and purse onto your tiptoes curiously, grumbling when that doesn’t aid your tight muscles either, “They’re gonna be so sore tomorrow, and knowing my luck Makima will call me in…”

“Want some help?”

“How?”

Casually gesturing you to lie flat on the floor, Galgali kicks your legs apart before kneeling between the spread. He palms the back of your knees before swinging them up onto his shoulders. Hands folded over your tummy, you watch quietly as he then lifts both legs straight into the air, pushes them together, then folds them to be parallel with your torso. A soft grunt is pushed out as your abdomen forcibly scrunches.

He has the gall to snort a laugh at your ugly “gauhh!”

“You feel that?” he murmurs, beak peeking around the fat of one of your thighs.

“More in my tailbone…!” you grunt out, hands flying out to smash against the gym floor when he puts more pressure in keeping your legs straight.

You feel his hands shift, and hear his pants shuffle against the mat. Finally is the impression of his body against yours.

“I’ll add some weight,” he reasons.

Despite the fact his knees are now hard pressed against your ass, and his groin is snug against your fat -- you trust his motivations.

Galgali leans until his obnoxious beaked mask prods between the gap in your calves, “Do you feel it?”

“Actually… yeah…!” you gurgle, suffocating beneath the pressure against your chest.

A pleasant burning sensation soothes up the backs of your thighs as Galgali pushes down against you.

“Good,” he swallows, eyes darting down beneath his mask to where he’s flush against you.

Unfortunately for him, you’ve decided itty bitty striped gym bloomers were the best choice for today’s workout. So through the thin material of his own loose pants, is the plump warmth of your legs swallowing against his body. He swallows and clears his throat.

“Did you choose these shorts for a reason?”

“Hm?” you squirm without much thought, unintentionally wiggling your crotch against his, “Not really. Why?”

Galgali leans the cool hard shell of his mask against your calf with a heavy sigh, clenching all four eyes to block out the sight of you, “No reason.”

In all his shifting and bemoaning, you feel it. Faint chub prodding the cramped squish between your thighs. Galgali’s tempered shudders still echo behind his mask, and you can only watch as his arms shake and feel his palms sweat.

“Oh my God,” you blink up at Galgali, “Are you hard?”

“No,” he bluffs, only for your hips to buck back against him to prove him wrong, earning both his hands to suffocate your sides and hold them still, “Don’t. Please?”

“Like my thighs, Violence?”

Whimpered dissent is all you catch before he shyly coughs, “A little.”

Hands moving quickly toward your sides, shirking the material higher up until it's wedged beneath the pudge at the apex of your thighs.

“Wanna fuck ‘em?”

Despite his eyes hiding behind dark, foggy glass you know exactly when they widen and when his cheeks flush. You can tell by the way his hands seize around you and his chest spasms around. His beak drifts down your calves and pointed toward your pelvis before darting back up to spike your face.

“You serious?”

Reaching between your pressed legs, you tease the band of Galgali’s pants until they’re half down and his leaky erection is smearing your skin. Twitching on your fingertips as you lull him into the gap of your flesh, until his fat tip just pokes out at you.

He’s breathless, loudly heaving while clamping both hands on either thigh to really pillow around his cock. Airy giggles leave you as he thrusts into the seam, precum dripping onto your bloomers. His timid sawing slowly wells into harder thrusts, his nails digging crescents into your fat until your body jerks against his. Faint bumps along your clit make you puff.

“Thank you,” he pants, wrapping his arms around your legs to more easily yank your body against his, “Thank you, thank you, thank you…!”

Warm, soft skin kisses his pelvis, wet with cum and sweat as he grows closer to spitting cum on your shorts and tummy. Galgali lowers his head before tossing it back, loose hairs falling out as he lets out pathetic groans. Broken curses and your name.

“F- fuck, hah,” he wails, arms shaking, “I think I’m cumming…?” suddenly he gasps and ‘uh-huh’s, “I’m gonna cum!”

“Cum on me, baby,” you stretch over, cupping the slender cheeks of his mask and daring to skim your fingers along the edge, “You can do it.”

His hands race up to yours as his his hips sputter, seed spilling and staining your shorts; heating your belly from the outside. Fingers interlaced with yours until he’s finally finished finishing, ragged breaths echoing as he slowly unlatches.

“Don’t do that,” he murmurs, grossly wiping his cum up with his own shirt.

Unimpressed, you sigh, “Peace and love?”

“Something like that,” you think he might be flashing a smile, but you can’t see it, “It’s easier this way.”