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amostdelectablescribbler · 4 months ago

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Another oddly specific set of tips for fight scenes;

1–Weight Classes

“I’m 260lbs tho” yes, and in an untrained street fight, a smaller, trained fighter even with fairly elementary knowledge of fighting and grappling avoidance, the bigger fighter will be shown a helluva time. Especially once the big guy with big muscles gets gassed out. If you have more muscle you need more oxygen, and so stamina becomes far more of a factor. This is why heavyweight fighters need to train stamina hard, as getting caught out of breath means you’re gonna blink and wake up on a stretcher. The little guy is gonna have more stamina, especially if they run a lot in the story. They won’t feel it so bad, but the big guy maybe has 30 seconds of swinging until they need a breather. At which point the little fighter’s weaker punches can chip away at the big one’s chin.

Additionally; muscle hurts more when it gets hit. A leg kick will start cramping up if you don’t check it and are muscular. Fat is the opposite. Build in armour, meaning only headshots mean anything. That extra weight means punches hit harder too, as Ek= 1/2 m v^2

This also means the little guy hitting super fast is gonna do big damage, while the big guy needs a bit of distance to get up to (higher) speed. Your fat boy, though, is almost certainly gonna be low on cardio without training. They only have a few swings of high power before technique dissolves.

2–Mismatching Strength.

Zuko vs Azula is a good example. Zuko, even with the comet, could never match azula in raw power. Volume maybe, but her flames burn hotter and more efficiently, so Zuko, knowing this, used his gas tank to his advantage. The size of fire she output meant it was unsustainable, and so he waited, matching her attacks and using the minimum fire needed to deflect or block her strikes. You can even rewatch the fight for more detail, but Zuko who is unable to, pardon the pun, fight fire with fire, had to adapt his strategy and play to his strengths—his persistence and tenacity. He’s used to running on empty, azula has never had to as far as we know.

This leads me to; if you put your unstoppable force against the immovable object, they cancel. For an interesting fight, you need a bit of diversity of style. Another example is episode 3 of Arcane. The fight on the walkway means Vi’s smaller stature cannot be used against her, as it’s opponents 1 at a time conveyor belt style. Her weaker 14 year old girl punches can never match the strength of a 30 year old huge bald man. She knows that his size slows him down, so she waits, blocks the stab and goes for a hard and clean uppercut. Precision and speed won her that fight, along with vander’s old gloves.

There’s always a bigger fish, and that means eventually someone’s gonna be better than the hero.

Unrelated, in my own work; Claudia only punches. She’s a brawler, and likes hitting stuff. She also can’t shoot a gun to save her life. Awful shot. I threw her in against a guy with a gun. She had to use a table, filing cabinets, another goon, etc, as shields and projectiles. You have to get creative with this, but if you succeed, it is good. Always throw opposites in the ring together. Wrestling and boxing, swords and guns, etc.

3–Counters

Striking and grappling counter each other. If a grappler is past a striker’s guard, the striker is done for. Only elbows can save them now. If a striker keeps distance, the grappler can do nothing but get pieced in the chin and hope they don’t fall over.

Is all.

#creative writing #writeblr #writing #writing help

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danielstock · 2 years ago

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What are some easy and effective exercises for weight loss?

1. Cardio

Cardio is obviously the first exercise for weight loss and is great if you’re not currently doing any kind of cardio already. There are many different types of cardio, including walking, running, swimming, cycling, and others. If you want to lose weight, make sure you keep your heart rate going at about 70 percent of your maximum heart rate. When you do cardio, try to go for 30 minutes at a time three times per week and cut down on high calorie foods throughout the day.

2. Strength Training

Strength training is one of the best ways to burn fat and build muscle mass while working out. While we often think of lifting weights as being only for men, women benefit just as much from lifting weights as they do men. Women should lift heavier than men, and aim for anywhere between 8 and 12 repetitions per set. You don’t have to lift heavy weights either; using bodyweight is fine. You can start off with simple pushups and planks, then move onto squats and lunges. You can even use dumbbells or kettle bells if you prefer. All these exercises should be done two or three times per week.

3. Plyometric Push-Ups

Plyometrics is an awesome way to get leaner fast. These workouts work your entire upper body and lower body simultaneously, meaning you’re able to target specific muscles and get results faster. Start with five sets of 10 reps each. Do these two or three times per month.

4. Full Body Jumping Rope Workout

Jumping rope burns calories and builds stamina. Try jumping rope twice a week with a total minimum of 20 minutes of jumping. Use the technique where you skip rope in front of your feet and jump over both ropes. Make sure to hold yourself steady and perform jumps of 30 seconds or longer.

5. Yoga

Yoga is great for building flexibility, strength, balance, and endurance. If you really want to increase your strength, yoga is the perfect workout. To add variety to your routine, focus on strengthening your core while performing yoga poses. Practicing yoga can help you become stronger, healthier, and more flexible.

Do You Want Weight Loss Fast : Secret

#loss weight #weight loss #weight loss fast #weight loss exercise #gym #gym workout #fitness gym #fitness #fitness tips #motivation #gut health #health #healthy life #belly fat loss #belly fat #workout #cardio #yoga

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fitnesslife · 1 year ago

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Understanding Body Types: Ectomorph, Mesomorph, and Endomorph

When it comes to fitness and achieving your health goals, understanding your body type can be a game-changer. We all have different genetic predispositions that influence how our bodies respond to exercise and nutrition. The concept of body types, often categorized as ectomorph, mesomorph, and endomorph, can help you tailor your fitness and diet strategies for more effective results. In this article, we'll delve into each of these body types, helping you better understand your own and how to optimize your fitness journey accordingly.

Ectomorph: The Lean Machine

Ectomorphs are typically characterized by a lean and slender physique. They often have a high metabolism, which means they burn calories quickly. Key features of ectomorphs include:

Narrow shoulders and hips: Ectomorphs tend to have a more linear body shape.

Fast metabolism: They may find it challenging to gain weight or muscle.

Lean muscle mass: Ectomorphs often have difficulty building muscle mass.

Fitness and Nutrition Tips for Ectomorphs:

Focus on strength training: Ectomorphs should prioritize resistance training to build lean muscle mass.

Increase calorie intake: To gain weight and muscle, ectomorphs should consume a surplus of calories, emphasizing quality nutrition.

Frequent, smaller meals: Eating smaller, more frequent meals can help maintain energy levels and support muscle growth.

Mesomorph: The Athletic Build

Mesomorphs are known for their athletic and well-proportioned bodies. They typically have an easier time both gaining muscle and losing fat. Key features of mesomorphs include:

Naturally muscular: Mesomorphs have an easier time building and maintaining muscle.

Broad shoulders and a narrow waist: They often have an hourglass or V-shaped body.

Efficient metabolism: Their bodies tend to respond well to both muscle gain and fat loss efforts.

Fitness and Nutrition Tips for Mesomorphs:

Variety in workouts: Mesomorphs can excel in a range of fitness activities, so they should incorporate both cardio and resistance training for overall health.

Balanced diet: Focus on a balanced diet with lean protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Stay active: Regular exercise is crucial to maintaining their physique.

Endomorph: The Natural Curves

Endomorphs typically have a rounder and softer body shape. They have a slower metabolism and are more prone to weight gain. Key features of endomorphs include:

Rounder physique: Endomorphs often carry weight in the form of curves.

Slower metabolism: They may find it challenging to lose weight or body fat.

Greater potential for muscle mass: Endomorphs can build muscle but should be mindful of body fat levels.

Fitness and Nutrition Tips for Endomorphs:

Embrace cardiovascular exercise: Endomorphs can benefit from regular cardio to manage weight and maintain cardiovascular health.

Portion control: Pay attention to portion sizes and calorie intake to avoid excess weight gain.

Strength training: Incorporate strength training to build muscle and boost metabolism.

Conclusion:

Understanding your body type is a valuable step toward reaching your fitness and health goals. While these categories can provide guidance, it's important to remember that everyone is unique, and a one-size-fits-all approach doesn't work in fitness and nutrition. Tailoring your strategy based on your body type is just one piece of the puzzle. Consult with fitness professionals and nutritionists to create a personalized plan that aligns with your goals and works best for you. Remember that consistent effort, a healthy lifestyle, and patience are key components of any successful fitness journey, regardless of your body type.

#fitness #2023 #gym #exercise #health #gym exercise #cardio exercises #fat loos #workout #exersices

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lilzebracakes · 12 hours ago

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hi thinnys! i googled how to get fast metabolism i hate being slim n not skinny :(

Exercise: Regular physical activity increases your metabolism:

Cardio: Brisk walking, jogging, dancing, and biking increase your heart rate and burn calories.

Strength training: Build muscle mass with weight training, resistance tubing, or your own body weight. Muscle burns more calories than fat.

High-intensity interval training (HIIT): Combine aerobic activity with short, intense bursts of anaerobic activity.

Eat metabolism-boosting foods: Eat lean protein, healthy carbohydrates and fats, and fiber-rich foods like broccoli, lentils, oatmeal, and berries:

Eggs: A large, hard-boiled egg is high in protein.

Cayenne pepper: Contains capsaicin, which increases thermogenesis, the process of heat production in the body.

Ginger: Can increase metabolism and aid digestion.

Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties.

Sleep: Getting enough sleep helps lower insulin levels, which can promote optimal metabolism.

Drink water: Dehydration can slow down digestion and metabolism.

Use a standing desk: Standing at your desk can increase the number of calories you burn.

Fidget: Fidgeting while seated can increase your calorie expenditure.

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kemetic-dreams · 10 months ago

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THE TOP 7 BENEFITS OF SPRINTING

ARE SPRINTS GOOD FOR YOU?

When I first got into fitness I used to think the longer the distance attempted the fitter I was. It had to be a 6 mile/10km run at a minimum to qualify! However, fitness is far more than the distance you can run and being functionally fit is considerably more beneficial.

I certainly prefer sprinting as a pastime now and my main endurance cardio is a purposeful brisk walk.

Humanity has been sprinting since we evolved to stand upright. It's made possible by an unusual quirk of our anatomy—a feature that our tree-dwelling closest living relatives don't have.

At some point during our evolutionary history (perhaps as we moved out onto the savannas of Africa), it became necessary for us to cover the vast distances between sources of food quickly, and we went from walking to running to sprinting.

Running at maximal pace (sprinting) confers a variety of physiological and health-related benefits. Many of us move from our beds to our cars to our desks, without ever needing to propel ourselves forward quickly.

#1 IMPROVES YOUR BODY COMPOSITION

Your body composition is your ratio of fat-to-muscle. Most westerners have weak body composition, with high levels of fat and low muscle mass. As a society, we eat too many energy-dense, nutrient-poor foods that promote the deposition of fat in our bodies. Many of us certainly don't do enough regular movement to build and maintain lean body mass.

Sprinting, however, not only helps to burn fat but also encourages muscles to grow. The reasons for this are not as straightforward as you might think.

Researchers are aware that it's not just the total calorie burn that matters for body composition, but the type of diet and exercise people do.

Research in Exercise and Sports Science Review suggests that sprinting shocks the body into becoming fitter at the cellular level. The researchers found that gene expression matters most for improving body composition.

Sprinting sends a signal to cells all over the body to toughen up and adapt to the new physical activity requirements, improving oxidative capacity and metabolic control during subsequent exercise, leaving you leaner.

Do you think endurance athletes have less body fat as a percentage of overall mass than sprinters? Interestingly there is research comparing the body composition of sprint and endurance athletes demonstrated that sprinters tend to have lower body fat percentages even though endurance athletes may look leaner.

#2 STAVES OFF AGEING

Since it helps build muscles, sprinting can help you stave off the muscle-wasting effects of ageing. Humans have several different types of muscles in their bodies, including so-called "fast-" and "slow-twitch" fibres. Fast-twitch muscle (type IIa and type IIb fibres that help you move powerfully) fatigue far more quickly than slow-twitch muscle (type I fibres used for posture and endurance).

Sprinting, as you might expect, trains fast-twitch fibres while movement patterns like standing, walking, and jogging activates slower-acting muscle cells.

Sprinting is an excellent exercise for those who want to build speed and power. The more you train the fast-twitch muscle fibres in your legs, the faster you'll be able to run and the higher you'll jump.

The skeleton also gets stronger too. Sprinting is classified as a weight-bearing exercise, and thus the bones can get stronger from sprinting. Getting your sprints in can help ward off osteoporosis and protect your balance and coordination.

You may feel you are too old to sprint and that it is an activity just for the young? Well, if in any doubt be inspired by Irene Obera still sprinting and breaking records well into her 80s.

It isn’t just about the body though, sprinting helps with ‘quickness’ and reaction time: evidence suggests improvements in reaction time reduces the risks of cognitive decline and conditions such as Alzheimer’s and dementia as we age.

#3 IMPROVES CARDIOVASCULAR HEALTH

HIIT or "high-intensity interval training" is something of a buzzword in the fitness industry right now. Practically every blog or fitness site recommends that people engage in this type of workout, and for a good reason—it's time-efficient and highly effective. HIIT is something I utilise as part of the programme in the Animal Moves book too!

Sprinting is the quintessential HIIT training tool. It's high-intensity, and you can do it in intervals, sprinting for a short period then resting between sprints.

Research in the Journal of Sports Science Medicine suggests that HIIT training has many advantages for cardiovascular fitness over traditional "steady state" training (such as jogging for five miles). Researchers found that, compared to controls, students who engaged in HIIT training saw significant improvements in their VO2 max (a measure of oxygen use) and peak power output, two important markers for cardiovascular fitness.

Unfortunately, HIIT training was much less enjoyable for the majority of people enrolled in the study than the less extreme exercise. It is much harder work for sure, but turning this activity into a game such as a game of chase or a version of tag would undoubtedly enhance the enjoyment factor.

Sprinting even has it's own category of HIIT called SIT (sprint interval training) which has similar health and performance benefits including attaining a lower resting heart rate.

It's no secret that sprinting like other forms of exercise is great for your heart. Regular sprints lower your risk of heart disease, improve your blood cholesterol levels, and help control and prevent high blood pressure.

#4 REDUCES STRESS

Like other forms of exercise, sprint training can combat stress. It releases feel-good endorphins into the brain, helping sprinters cope with the rigours of training and come out on the other side feeling good, ready to do it all over again.

Sprinting calms your body and your brain. In the short term the physical stress of the sprint helps you to focus on the task at hand. After your body works hard through sprinting, the levels of stress hormones, like adrenaline and cortisol, drop. Stress and anxiety fade away.

Endorphins tend to be highest at the end of an exercise session, giving the sprinter a sensation of confidence and relief. The sprinter’s high!

#5 IMPROVES YOUR METABOLISM, EVEN AFTER THE SPRINT IS OVER

Sprinting burns more calories per unit of time than jogging, but the average person can only sustain a sprint for 30 seconds at most. After that, the body depletes its anaerobic stores and must rely on aerobic sources of energy, which can't sustain the same high levels of effort.

In the past, the thinking was that sprinting couldn't burn as many calories as long-duration physical activity. But, researchers have found that sprinting increases the rate of energy burn long after a person finishes exercising. Sprinting isn't just about the calories your body burns during exercise, but also those that it uses to recover afterwards. One measure for this phenomenon is EPOC (excess post-exercise oxygen consumption) otherwise known as the after-burn effect or oxygen debt.

Heavy resistance training and HIIT workouts appear to be superior to steady-state running or lower-intensity training in creating EPOC.

From an evolutionary point of view, it wasn't an advantage to dedicate vast energy resources to building muscle: it was much better to keep muscles as small as possible to lower energy requirements. The process of modifying muscle fibres into fast-twitch is energy-intensive, meaning that the body resists building them if it thinks it can get away with it. Sprinting overcomes this natural reluctance, however, and forces the body to make these energy-consuming adaptations after you finish exercising, dramatically increasing your overall burn.

#6 SPRINTS IMPROVE GLUCOSE CONTROL

Many westerners have poor glucose control (and don't know it). Our cells have become less sensitive to insulin, which acts like a key that unlocks the cell's door, allowing glucose to enter. Reduced insulin sensitivity or, more seriously, the development of insulin resistance (which can develop into type 2 diabetes), means insulin can't shuttle sugar into cells, leading to a dangerous buildup of glucose in the blood.

Researchers published in BMC Endocrine Disorders found that sprinting could improve metabolic risk factors, such as high blood sugar levels, as well as improve cholesterol levels, reduces blood pressure, cuts abdominal fat, and improves sugar metabolism.

Researchers believe sprinting might improve glucose control through pathways similar to how it improves cardiovascular health. A burst of intense exercise such as sprinting, signals to cells that they need to get their act together and make it more likely you'll survive in a demanding environment.

Sprinting tells your cells that life is fierce, and you need them to do better!

#7 YOU CAN DO IT ANYWHERE

The great thing about sprinting is that it can be done anywhere. You don't need special equipment or training gear. You don't need a gym membership; you can sprint at home. Even with limited space, you can sprint on the spot or even seated in your chair using your arms.

It's even better when you get outside to exercise; you can sprint in your back garden or down the street. Head to your local park and sprint there too. You can watch a video of me sprinting outside here!

if you are in the gym and want to replicate the intensity of the sprint on a treadmill - try Treadmill Drivers - otherwise known as the Deadmill. Very playful and very powerful!

My personal favourite is sprinting when rushing for the bus! What about you?

To help you improve your sprint technique and for an example sprint programme check out this post.

#kemetic dreams #fitness motivation #sprints #fitness #runners #running #runningmotivation #sprinters #sprinter

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afzal646 · 24 days ago

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Which at-home exercises are best for rapid weight loss?

If you’re looking to shed weight fast without stepping foot in a gym, at-home exercises can be a game-changer! Here are some of the best at-home exercises that help boost calorie burn, build muscle, and accelerate fat loss:

1. HIIT (High-Intensity Interval Training)

HIIT workouts alternate between short, intense bursts of exercise and brief rest periods. They are highly effective for burning fat in a short amount of time. Example moves include:

Jumping jacks

Burpees

Mountain climbers

High knees A 20-minute HIIT session can burn more calories than a regular workout!

2. Bodyweight Strength Training

Building muscle helps boost your metabolism, allowing you to burn more calories throughout the day. Include moves like:

Push-ups

Squats

Lunges

Planks These exercises target multiple muscle groups at once, giving you a full-body burn!

3. Jump Rope

Jumping rope is an amazing cardio workout that torches calories fast. Just 10 minutes of jumping rope can burn as many calories as a 30-minute jog!

4. Dancing

Dancing is a fun way to burn calories while enjoying yourself. Put on some music and dance for 20-30 minutes to get your heart rate up and start sweating!

5. Walking or Running in Place

Don’t have space to run outside? Running in place or doing brisk walking at home can still help you burn calories. Add intervals of sprints for an extra calorie boost.

6. Yoga

Yoga isn’t just for relaxation—it can help build strength, improve flexibility, and enhance fat-burning. Try power yoga or flows that engage your core and legs for maximum effect.

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Incorporating these exercises into your daily routine will make a huge difference in your weight loss journey, and with the right plan, you’ll see results fast!

#weightlossjourney #smoothies #weight loss supplements #beingmyowninspiration #behappy #weightlosssupport

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blond-b · 1 year ago

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TW: €D

My new rules for myself

Try not to eat high cal foods unless it’s in front of someone else (you need to keep others thinking that you DO eat normal, but you don’t have to eat more than it takes to convince others)

No more than ONE sweet a day (you are a fat ass, and you will binge a whole tray of brownies if your not careful. Never eat more than ONE)

No excuses about exercising (aw, your a little sore? Get over it. Do at least 5 miles, unless your in extreme pain, or physically can not exercise, there is no excuse.)

Do more than cardio. (You KNOW that muscle burns more calories than fat, you also know that your tummy looks frumpy even if your skinny… unless you tone it up. Don’t be lazy, you have no excuses. Do your workouts)

Always be moving (sitting down? Wiggle your toes or bounce your feet. Laying in bed? Do leg raises, or side leg raises, and move your arms some. Standing in line? Shift weight from one leg to another. Even small movements burn more cal than if you weren’t doing them.)

Only binge on foods that don’t matter (your high and wanna binge? Okay, eat watermelon, have an ice pop, have some broccoli, or strawberries. NO JUNK, save your junk food for your sober mind to decide on)

Stay active on rest days (you get one day a week to not exercise, that however does NOT mean be lazy. Instead, clean your room, play with your dog, go swimming, clean the kitchen, do anything to get some passive movements in. Your resting your exercises muscles today, NOT your whole body.)

No lying to yourself. (You binged? You went over on cals? Ate too much of a cal dense food? LOG IT. Telling yourself “I know I messed up, I don’t need to log it to know it” has to stop. You need to be honest with your future self, she’ll ask “why didn’t I lose any weight this week??” And she deserves to look back and see why. That and lying to your app just sets yourself for failure. You won’t know how much to restrict to make it up.)

Fruit/veggie fast the day after a high cal day. (You fucked up. Get over it, and fix it. Only eat low cal fruits and vegetables the next day, you’ll feel full but still be in a cal deficit. You may be starving, but you don’t need to feel it.)

Rules I’ll be implementing when school (college) starts back up

At least one day a week, eat less than 500 cal.

Meal prep low cal high nutrient foods. (You need protein, you DONT need extra calories. Boil some chicken, shred it, add some low cal seasoning. Do NOT add unnecessary things like oils, mayo, ranch, cream cheese NO. You want the protein that why you eat. Not for enjoyment)

You have a free gym membership, use it. (Oh, it’s ‘embarrassing’ working out in front of others? Get tf over it. You need to use the treadmill, and the stair master can burn EVEN MORE. Get over yourself and do it)

Bad weather isn’t an excuse. (It’s snowing? Tuff luck. Walk your ass to the gym and go on the treadmill. Its raining? Same thing, walk your ass to the gym and work out. Excuses build fat.)

Eat within your calorie deficit every day. (you have roommates? Worried the will notice how little you eat? Say you eat breakfast in your room, they don’t know what you keep there. They start acting worried? Wake up before them, say you ate. Get home after them, say you ate out. Lie.)

Rules for once I hit my UGW (125lbs)

Don’t stop. (So, your skinny now? So what. You can still look better. You can still lose fat. It’s time to focus on BUILDING muscle. Of course, not too much you don’t want to look like a man, but enough that you could be a swimsuit model.)

Track with Pictures more than anything (the plan is to build some muscle while cutting fat still now, yeah? So the number on the scale won’t be a completely accurate reflection of your efforts anymore {this does not mean stop weighing yourself}. You can look skinnier and weigh more with muscle, and we care about LOOKS not numbers)

Don’t let the doc.’s know. (This is where building muscle can come in handy. You don’t want to be stopped, so weigh a “healthy” weight, but let that “healthy” weight come from muscle, not fat. They never have to know.)

Don’t get bulky. (Yes, we’ve now switched mindsets from LOSING weight to GAINING muscle. That does not mean get bulky. Your goal is to look like a activewear model. Toned, fit, strong, but still dainty.)

Don’t stop cardio. (Cardio is what will KEEP you lean. Adding strength training does not allow you to cut out cardio. Remember, we NEVER want to look bulky.)

#weightloss #pro for only myself #pro #pro for me #tw ed rant #tw edd #calories #tw disordered eating #i want to be weightless #tw ana diary #🕯️as a 🪶#pro annnnna #prøana

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fkinavocado · 8 months ago

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I just wanted some genuine suggestions for losing weight without burning out my body and harming it. Since you are one of the most mature Tumblrina I know, I thought of asking you. You don't have to answer if you aren't comfortable.

thank you for your trust hun❤️ and for the tentative approach to a sensitive subject.

i learned a lot when i was on my own weight loss journey and i can genuinely give some sound advice on how to approach it in a healthy way.

depending on your starting point, i would suggest skipping working out entirely in the beginning. you can walk, 10k steps a day i still swear by, and that's cardio almost everyone can do. again, i don't know your starting point so if we're talking severely overweight start off slow, don't force your joints. just regular walking, no sprinting, running etc.

working out, even cardio stuff believe it or not is more for toning towards the end of weight loss journey and afterwards. everyone thinks hitting the gym is gonna help them lose weight when in fact it can do you a lot more harm than good especially at the beginning. you burn very little calories with an extreme amount of effort, making you even more hungry and prone to overeat, you're gonna end up bulking up your muscle mass and not really getting rid of the fat, plus, again, it can be extremely taxing on your joints and overall health if you push yourself too much too fast.

nutrition is the key with weight loss and i'm tired of ppl trying to sell working out to those who are desperate to make a change.

however it's not as easy as "just don't eat as much", unfortunately. and if you're like me and have other things hindering your process, in my case, insulin resistence, then it's really not simple at all.

you gotta try and see what works best for you but there are some things that benefit everyone regardless of their specific needs.

first of all, you gotta be in a caloric deficit. there are a lot of online calculators where you enter your current weight, age, gender, height and your weight goal, and it calculates what your daily caloric intake should be for you to get there as realistically as possible while still mentaining a healthy dose of nutrients.

which leads me to number two on the list, macros (those calculators will tell you what your daily macros should be too). you wanna look up meals that are high protein low cal. you'll be amazed how some easy changes to your diet can make such a big difference! download myfitnesspal (an app) where you can track everything you eat, buy a food scale so you can weigh everything and this way you can ensure you reach your macros for the day (protein, fats, fibers and carbs) while staying within your daily caloric deficit. which btw, should never go bellow 1100-1200 no matter how fast you're trying to lose weight! there's no way you can reach your macros if you do that and you'll be malnourished, you'll lose muscle mass not just fat and you'll also end up with lose skin if you starve yourself.

which leads me to number three, don't starve yourself!!! you won't be able to sustain it for a long period of time and you'll end up binge eating every several days, which will erase all the "progress" anyway. trust me.

allow yourself a lil cheat meal every once in a while so you don't grow frustrated(careful to remain within your daily calorie intake, carbs and fats will probably skyrocket but at least try and get smth high protein)

drink lots and lots of water at least 3-4 liters daily (not all at once!!! this is very dangerous and i just wanted to clarify!) it makes a world of a difference!

try and get your 10k steps in if you can but even without that if you're in a defiict you WILL lose weight

you can also try intermittent fasting. i wouldn't recommend one meal a day. try at least two. the way it works is you try and not eat at all for as long as possible and then only eat in the ramaining timeframe. most ppl do 16-8 or 18-6. meaning you fast 16/18 hours and only eat in the remaining consecutive 8/6 hours. this eliminates snacking. which is important in terms of glicemic spikes. your body needs downtime between meals, if you keep feeding it and snacking however little every few hrs you keep getting spikes in your blood sugar and you won't lose weight. sometimes even if you're in a significant deficit. skipping breakfast is easiest, but you could skip dinner if it makes more sense for you. but make sure you hit your macros in the remaining timeframe. if you can't manage that, intermittent fasting is not for you

this is, in very rough lines, what i consider essential. keep at it for a month and you'll see results and will be motivated to continue! i hope it helps ❤️

#ask

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fitness-personal-trainer · 5 days ago

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Beginners Kettlebell Complex with 5 Exercises - Get FIT FAST with These 5 Kettlebell Essentials

A kettlebell complex is a sequence of kettlebell exercises performed back-to-back without putting the weight down between movements. This training style builds strength, improves endurance, and burns fat effectively by keeping muscles under tension and keeping the heart rate elevated. Kettlebell complexes are popular because they maximize the efficiency of your workout, combining strength, cardio, and functional movement in a single workout. For beginners, kettlebell complexes can provide a solid introduction to kettlebell training while also helping to develop foundational strength, mobility, and coordination.

Why Start with a Kettlebell Complex?

Starting with a kettlebell complex is ideal for beginners because it introduces a variety of movements in a compact workout. This approach allows you to learn different kettlebell techniques in a single session. Additionally, kettlebell complexes often use relatively light weights, so beginners can focus on form without overloading muscles or risking injury. The nature of complexes also allows you to build a mind-muscle connection by seamlessly transitioning between exercises, helping to improve coordination and balance.

A Beginner-Friendly Kettlebell Complex

Here’s a simple, beginner-friendly kettlebell complex that targets major muscle groups while keeping the movements accessible. Start with a light kettlebell, generally around 8–12 kg (about 18–26 lbs), and focus on performing each movement with control.

Kettlebell Deadlift (5 reps): Begin with your feet shoulder-width apart, kettlebell between your feet. Hinge at the hips, keeping your back straight, and grip the kettlebell with both hands. Engage your glutes and drive through your heels to stand up, lifting the kettlebell in front of your hips. Lower back down with control. This movement warms up your posterior chain (hamstrings, glutes, and lower back).

Kettlebell Goblet Squat (5 reps): Hold the kettlebell by the horns at chest level. Stand with your feet slightly wider than shoulder-width. Squat down as low as you can, keeping your chest lifted and your core engaged. Drive through your heels to return to the starting position. This targets your legs, glutes, and core.

Kettlebell Swing (10 reps): Stand with your feet shoulder-width apart, kettlebell on the ground in front of you. Hinge at the hips, grasp the kettlebell, and swing it back between your legs. Drive through your hips to swing the kettlebell up to shoulder height, then let it swing back down. This dynamic movement works your posterior chain and boosts your heart rate.

Kettlebell Push Press (5 reps per arm): Hold the kettlebell in a rack position with the bell resting on the back of your wrist. Slightly bend your knees, then explosively extend your legs to press the kettlebell overhead with one arm. Lower it back to the rack position. Switch sides after completing reps on one side. This move strengthens your shoulders, triceps, and core.

Kettlebell Row (5 reps per arm): Hinge forward, holding the kettlebell in one hand. Row the kettlebell towards your waist, keeping your elbow close to your body. Repeat on the other side after completing one arm. This targets your back muscles and improves posture.

Performing the Complex

Perform this sequence without putting the kettlebell down, resting only after completing one full round. Aim to complete 2-3 rounds with 1-2 minutes of rest between rounds. Focus on quality over speed, maintaining proper form throughout each exercise. As you build strength and confidence, gradually increase the weight or add an extra round.

Tips for Success

Warm-Up: Always warm up before starting to avoid injury. A good warm-up can include dynamic stretching and mobility drills.

Focus on Form: Pay close attention to your technique, especially as fatigue sets in. Don’t rush; prioritize good movement patterns.

Listen to Your Body: If you feel any pain, stop the exercise and check your form.

This kettlebell complex for beginners is a powerful way to start your fitness journey, blending strength, endurance, and functional movement in one efficient workout.

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