#cardio to burn fat fast

[movieworld12]

; Opens a new tab

[mehmetyildizmelbourne-blog]

Does Fasted Cardio Work?

Why Fasted Workouts Works for Some and Not Others This is a quick intro to a comprehensive article I wrote on Medium. I link it here if you want to explore details and nuances. #1 Fat Loss Tip: Why Fasted Cardio Works for Some But Not Others — How to Make It Work for You Did you know fasted cardio could be your secret weapon to losing visceral fat, gaining lean muscle, and gaining mental…

[bbooth99]

I Make Fat People . . .

I am quite sure you will recognize this person. This individual query what you do for a living. He or she doesn’t really care to hear your answer, it is just a way for them to expound ad nauseam what he or she does for a living.  I encountered this particular individual at the local bagel shop I frequent. Up to that point I had been lucky that his unwelcome and unwarranted prattle was levied at…

[theorist-fox]

Good Luck

Simon 'Ghost' Riley x Reader

Crossposted on AO3.

Part 1 >> Part 2 >> Part 3 >> Part 4 >> Part 5

Word count: 5.2k

Summary: There’s only so much you can endure for love. Simon’s avoidance takes him one step too far, and this time, there’s no turning back.

18+

CW: angst, arguments, canon typical violence (GSW, surgery, medical talk), a drop of smut.

I listened to this song while writing!

Masterlist 🦊 | Series Masterlist 🦊

The treadmill runs underfoot when it shouldn't. 

You shouldn't be here—when the lights in the base are off, and curfew has clocked in. Not when your side is still aching, and your injury is still mending.

One would think that after ages in the special forces, you'd get used to gunshot wounds. 

Truth is—you never do. It's always the same burning pain that makes you piss yourself and throw up your guts. How you survived is still a big, fat question mark—sniper rifles are made to kill, not to neutralize. If that bullet had hit a little higher, you'd be six feet underground, not doing some cardio in the HQ gym.

Even now, two months after the incident, the stabbing ache in your gut still lingers. Granted, it's not fully healed, so any pain you feel is your fault. But sitting idly, twiddling your thumbs, feels far too passive for you. So, you decide to resort to the simplest training—cardio, light weightlifting—anything that might help the rage simmering in your chest subside.

Because yes—the worst thing festering in your guts, right in the broken sinews and ripped flesh, isn't the mending hole of a .308 round, but a growing anger that's making it hard for your limbs to sit still.

And it's that anger that's slowing down the healing process, it must be. 

You're running—not too fast. No headphones on, because you want to hear your breath panting and your feet thudding against the moving treadmill. You want to taste copper down your throat. 

Overexertion. Salivating tongue. The wonderful ache of sore muscles. 

Alive, strong, fast, reliable.

A friendly reminder that even though there is someone else occupying your spot in the team, you're still as fan-fucking-tastic as ever.

A friendly reminder that their role is only temporary. That when you're back on your feet, you're going to be the fifth member of that task force again. 

Breakfasts with Soap, early morning runs with Gaz, cigars in the evening with Price.

Ghost, on the other hand, can go and fuck himself. Hard. 

You don't blame him, really. Or, well, maybe a little. A smidge. 

Because that's just who he is. You can't blame someone for being who they are—and what he is, is a bastard. 

You should've known the moment you met him, the second he introduced himself as Ghost instead of Simon Riley, all those years back.

Instead of giving in, instead of acting kind, caring, and giving him your time—instead, instead, instead—you should've bit the same way he bit you. Ravaged you. Gave you hot and cold, push and pull, sunk his teeth until the bone, until you were nothing more than a rag doll in the maws of a rabid dog.

Surely, you couldn't have expected him to visit.

You couldn't have expected him to knock on your hospital room door, cuppa in hand, and have him give you his precious, precious time.

What you should've done was expect him to treat you in person like he treats you in bed. 

A whore: warm enough to fit his cock in, wet enough to stroke his ego. You being out of commission for anything remotely related to sex meant you being out of his life—plain and simple. 

A hard pill to swallow, but a true one.

And so, you run. 

You run and stare deadly holes into the wall in front of you. 

You run and ignore how the forming scar on your side tightens at each movement. 

You run and try your damned hardest to focus on yourself: on your body feeling alive even when unhooked from cables and machines, on the fog in your brain finally dissipating, on your chest filling and relaxing even without oxygen pumped in your nose.

Ten minutes turn into twenty, until you can feel your thighs chafe and your calves cramp, but still you push through. Because the alternative, the only other thing that would make your stomach finally loosen, would be to have that bastard within reach. Punch him until he hurts like you did.

Alas, God seems to have heard, for the next thing you know, is that Simon is standing, jaded as always, at the threshold of the gym to your left.

As soon as you spot him in your periphery, you punch the big red button on the treadmill. Your run slows to a walk before you stop completely and get down. 

You don't even look at him as you collect your water bottle from the floor, grunting softly when your injury folds and aches.

You don't even lift your head when you reply with a caustic, "Look what the cat dragged in."

He snorts. How dare he.

"See you got your wit back."

It's been two months since you last heard his voice. 

When you got shot and blacked out, the last thing you registered was his voice roaring over comms—but judging by the distant behaviour he assumed right afterwards, the complete absence during your hospitalization, you convinced yourself that the anguished cry of your name you've heard was imagined altogether.

One last attempt of your brain to find some comfort in the pain.

However, a treacherous shiver still runs down your spine when he speaks. The thickness of his voice, the rasp that scratches a nice spot in your brain. 

You shake your shoulders to get rid of it.

It's only then that you clock his form with your eyes. You tongue your cheek.

"Never left," you say, uncapping your water bottle. "Not that you'd know anyway, mh?"

As you drink, the balaclava shifts at his jaw as if he's running his tongue over his teeth. Thinking which approach to take—tactical and measured or absolutely ballistic and corrosive.

"You shouldn't be 'ere." He drawls with that grating tone that makes you believe he knows something more than you do.

Measured it is.

"Got cleared."

"Doc said otherwise."

"As obsessed as ever, uh?"

How his eyes sharpen tells you you've cut deeper than any razor blade could. A smug smile blooms on your cheeks because small things feel like huge victories when there are too many losses to count.

"You're under my command." He says bluntly, "Had to keep myself updated."

"Normal people would ask."

He tilts his head. "M'sure you gathered I'm anything but."

"Right," you say with a wry grin. "What was the doctor's diagnosis, then?"

"Lucky your liver got out of it intact," he replies, "Exit wound clear, no fragments. Minimal internal dam—"

"Oh no, I know that." You cut in, sickly sweet, like poison more than honey. "I meant yours."

His eyes darken, with a warning glint that should be enough to pierce through your resolve—shame for him that you're bulletproof and sharp like a knife. You don't care if it'll hurt—let it. After all, there is little left to lose, and you're sure that whatever is left will soon be lost.

"Abandonment issues? Does it stem from your childhood? Are you projecting something on me, Simon?"

"Sergeant," he says, lower than a growl. 

"What?" You snap, tongue riddled with bitterness. "Isn't that what's happening? Takin' my life apart 'cause you couldn't sort out yours?"

Simon rolls his shoulders and straightens his neck. He often does it when he wants to appear taller, broader, scarier—though you know better.

And right now, he's just as tense as you are. 

Both of you are teetering on the edge, walking a fine line that could lead to resolution, but you're afraid it won't. Not this time.

Each step he takes bends the thin rope under his weight. You wobble—precarious, afraid, a gust of wind is all it would take for you to fall and lose it all in one breath: the earned, mutual trust, the fragile love—no matter how disjointed and uncertain at times.

Reluctantly, you know that it has been tender, too.

"I'd watch my tongue if I were you,” he says. A measured threat.

Your eyes are sharp, and you don't dare to breathe. The space between your faces is tense—a ticking time bomb, something preceding destruction.

"And I'd stay the fuck back." You scowl. "If I were you."

There's a sneer painting his face; you're sure of it, even if it's out of sight. Something heavy and dark, hidden under fabric. 

"Aye, I have," he says at length. "For two months. But looks like you didn't enjoy that much, did ya now?"

Your brows fly to your forehead. Utter disbelief at the sheer audacity of him. Apparently, today isn't one of those days in which you can take what you dish out. 

Fuck it, you'll live.

"You think this is funny?" You scowl, cocking your head.

You watch his jaw shift, perhaps trying to reply, but you don't give him time. He's had plenty of it and wasted it all.

"You think it's alright, what you did?"

Your teeth grit until your head hurts. 

"Not even a knock, Simon." Your voice rises in volume and anger alike. "Two months. Not a call, a text, a wordpassed through Johnny."

Your chest grows tight, and those vines climb upward, closing in on your throat and head all the same. The pressure in your skull threatens tears.

You'd rather get shot again than cry now, of all times.

You thought he'd carved a path specifically for you. Instead, he was only covering your eyes in gentle kisses and cottoning your ears with sweet words—perhaps some remorse, if he could feel it at all. Treated you like a hungry dog, throwing a bone so you'd turn into a more docile pup, whimpering and asking for pets.

And still, you kept clinging with your fingernails to the scraps of tenderness he offered, even when unsure of their authenticity.

There is no trace of that naivete now embedded in your eyes. You're as hard as he's portraying himself to be.

Simon now studies the switch. He must see the sadness in there, even if it's buried under a thick layer of anger and spite. 

"Figured I'd leave ya to it," he says at last, pressing his thumb between his brows—a subtle gesture betraying his calm facade. "Give ya time to recover."

What a poor fucking excuse.

Oh, you want to make him hurt like he did you. 

Make him feel two months' worth of staring at the plain white door of the hospital room, waiting for it to open. Waiting to see him duck under the doorframe, holding a pack of Marlboros in his hand. 

Make a joke about smoking in hospital rooms and how irresponsible that would be, how insensitive, only for him to tinker with the smoke alarm and turn the orange butt of a ciggie your way. 

Bring you tea. The book you still haven't finished. Tell you about his day. 

More than sixty days spent pining, waiting, hoping like a helpless lunatic, with Johnny's pitying blues glued on the lines between your brows.

"Oh, spare me." You scoff. "At least have the decency to do that much."

His eyes narrow. You inhale, challenging him with your glare.

Fuck, he doesn't have to love you—to even like you—if that's the barrier he wants to put up.

But basic human decency doesn't seem much to demand. Especially knowing that you were so much more before this ordeal began. You were a colleague, a friend. A shag here and there doesn't cancel that. How can occasional sex erase years and years of carefully built partnerships, in and out of work?

How can he so easily change his view of you just because you parted your legs for him?

It hurts when you realize it. When it hits you right in the head like that bullet pierced your side. That you're done giving him excuses, that you're done giving him time.

That it's now or never again.

It escapes your mouth like something strangled, fighting its way out with elbows and fists. Thrashing through your throat, guided by better judgment and self-preservation, even as your heart begs for a moment more. 

"You know this doesn't work, right?" You gesture in the space between you two. "You and I."

That seems to be what wakes him. His eyes look alarmed, even if only for a moment, and it's a flash so brief you're not even sure it happened at all.

"We talked 'bout—"

"Oh, shut the fuck up." You cut in, exasperation showing in the way your voice rises. 

He jolts. Freezes.

You sigh a shaky breath. Your body burns hot, like the feelings brewing at the bottom of a much too-deep pot are finally spilling out. Skin lighting up, all too aware of everything, from the blood rushing to your cheeks to the throbbing ache of your healing wound.

"Yeah, we had that chat—no feelings, no strings attached, or whatever rubbish you tell yourself to sleep at night."

Your heart feels heavier, like someone's poured cement over it, and it's about to be tossed into deep waters.

"Doesn't mean you've got the right to treat me like this." You say in a single breath. "Like I'm not even a person. Like I don't matter unless I'm naked."

Something in him hardens like he's looking at you through his scope: squinting his eyes, steeling his shoulders. You struck a raw nerve, casting him in a light that even he wouldn't dare to face, self-critical as he may be.

Or you're just describing what you see. What he's shown you. Given you. Not who he is.

But how are you supposed to know that? Discern the mask from the man when he guards the latter so viciously.

"I'm not just someone you fuck," you say through gritted teeth. "I'm a person. I'm your sergeant—I'm your friend. I deserve your respect."

You slam a finger to his chest. The impact is not as strong as it is shocking.

Simon stumbles back.

"I had your back long before we started fucking, and when I get shot, you don't even bother knocking?" You exclaim. "You hear how fucked up that is? And you think I'll let it slide without consequences?"

You retreat your hand, trembling like a leaf. It falls at your side limply, surrendered as you are.

"You don't know me if you think that."

You gulp down something heavy stuck in your throat, but your voice remains abrasive and sharp.

"And I don't know why I ever thought otherwise."

You step back, holding his eyes a moment more—daring to bite back at your words. Daring to fabricate an excuse.

But you don't waste energy to gauge his thoughts this time. You have tried—so strenuously— to discover Simon Riley, but there are walls too thick to climb, gates too rusted and too old to be opened.

And, for once, you forgive yourself for having failed.

Simon stands stock still under the yellow lights of the gym, hands curled into fists at his sides, fighting an invisible enemy. A statue of a man, stone cold and so awfully far, far away.

You walk past him, water bottle clutched in your hand so tight you think your knuckles might snap.

The doorway's left behind you. Your steps quicken the farther you get from the gym, watching the light from the door give way to the darkness of a sleeping headquarters. 

You don't hear his steps, and you're unsure whether he's following. Hard to tell—the man's a ghost in more ways than just his name. Silent and prudent even when wrapped in tac gear up to his head.

When you reach your room, you think you're safe from further arguments. No more raising your voice, no more putting your heart through the meat grinder. It's gone and done, and you only want to get in your bed and not think about it until you wake up tomorrow. 

Still, your hands shake. You test for your keys in the tight pocket of your leggings and curse under your breath when you pluck them out and they fall from between your fingers.

When you're about to bend down, cussing further because your side still aches, a hand steals them from your sight. You follow the tattoos up to the face of the owner, even if you don't have to do so to recognize him.

He's not wearing the mask anymore. He has it tucked in a pocket of his jeans; you see the dark cloth peeking from the light blue. His shoulders are slouched, hair tousled and messy, likely due to his fingers running through it. Pale cheeks and sunken eyes, darker underneath, like he hasn't caught a wink in a while. 

A certain sadness in them, too. But that might be what your eyes want you to see—rationally, you would put all that much, much past him.

"Careful," he murmurs, handing the keys back to you.

You snatch them from his hands and practically punch them into the keyhole.

"Sarge—"

"No."

He calls your name.

"No."

You slam the door behind you once you're inside, but you don't hear the closing thud. When you look over your shoulder, you find him holding it open. Without further questions or waiting for you to rebut, he steps inside. 

You glower to deter him. It's useless.

Simon closes the door behind him and leans against it. His hand effortlessly finds the switch at the entrance and flicks it on. 

As you blink to adjust to the sudden light, your eyes naturally focus on him: a mountain of a man clad in onyx with the pale cream backdrop of your door. 

"Out," you bark.

He looks at you with eyes so horribly tired. Exhausted. Upset.

"Fuck's sake, jus' listen."

And his voice is not so different.

Then, there's nothing you can do. 

Those boots have been here without your frank permission more times than you can count. You're aware of the impossibility of redirecting them outside. 

You scowl, fingers tightening around the water bottle in your hand because his nerve could bloody well be the last straw.

But still—

You nod. Jaw locked tight.

"Make it quick."

He spares not a second more.

"Day o' the surgery, after they cut you open," he says. "I came."

He points at his neck. 

"Had a tube shoved down your throat, a thing around your chin to keep ya mouth open."

Then, to his face. 

"Beaten black an' blue, you were—swollen an' all. Reckon it was probably the fall after the shot—dunno, couldn't fuckin' think when I saw ya like that."

He licks his lips. Bows his head as if the floor might lend him the strength he needs to pull himself together.

He looks up again. Dark eyes tender unlike anything you've ever seen, and yet one corner of his mouth is downturned, like he's about to say something he's very disappointed with.

Your body is gelatin. Flaccid. Cotton ears, foggy sight, clammy palms. 

"You looked dead," he swallows something thick. "And I wished you were."

Your bottle slips from your hands and falls to the floor. A metallic thud. Water sloshes back and forth as it rolls on the linoleum until it stills.

Suddenly, you feel like a kid who's looking for her ma. 

There's a sadness so deep and suffocating you can't quite explain it if not by digging up childhood memories—a sense of loss, of being small and helpless and alone.

You fought tears all this time, and now it feels fruitless even to try. It's written all over your face anyway. 

You taste their salt before you feel your eyes swell with them.

"Fuck. You." You tell him, voice hoarse but no less spiteful.

"Wished you were dead—"

He walks to you.

"You're disgusting—"

"Because—"

Closer.

"Don't want to see your fucking face again—"

"I didn't know wha' to do."

Until he stands with his boots bumping your trainers. Until the cold wall touches the sweat on your back.

He holds your face in his hands.

You pull back. He doesn't let go.

"'Cause I don't know, love—" He breathes tenderly, like his voice is not his, while your nails claw at his wrist so he lets go.

He doesn't.

"I don't know how to mourn the livin'," he says, "Only the dead."

He gulps. You fall still.

"You said ya wouldn't put me through that again, but you did," he croaks. "Made it worse this time. I couldn't take it."

He thumbs your tears.

"Would've been easier f'me to bury ya with the others an' let the guilt finish me off."

Simon leans in until his lips brush your forehead. When he realizes you won't fight back anymore, his hands slide to your shoulders, then down your arms.

Gingerly, his fingers twine with yours. He doesn't tighten his hold; he merely tests the thin skin of your knuckles.

You pull back a step, burning eyes drifting up at him through the tears clumping your lashes. Truthfully, you weren't expecting him to cry with you. You don't think Simon can—maybe he's already shed one too many tears.

But his cheeks are glowing red. His eyelids are heavy, eyes cast down to you. He's just as affected as you are, but he shows it differently in those subtle ways you've learned to read.

After fighting the tremble of your lips, you steady yourself. Fingers warm within his own; you don't pull them away. 

"I don't deserve what you did to me."

Your voice is so tight you hate yourself for it, but if you don't speak your mind now, you're afraid you never will.

He shakes his head slowly, never straying from your eyes. 

"You don't."

Leaning down slowly, giving you ample time to move away if you wish, Simon kisses your shoulder. 

You sigh.

"Don't deserve a ton o' the shite I put ya through," he whispers.

His ear is right next to your lips. You're sure that no matter how much you try to control yourself, he'll quickly gather your feelings by the way your pulse thunders beneath his kiss.

So why hide it at all?

"And yet you never apologized for a single one of them."

Simon gulps. A subtle sound, as subtle as the man who made it. 

He pulls back. Smooths back your hair, sliding a hand from your forehead to your scalp. 

You lean into his touch, exhaling a breath that trembles like your hands.

"Never did, did I." He breathes. 

He leans in and presses a kiss between your brows, then down the bridge of your nose, to your cheek, the corner of your mouth. You close your eyes so he can navigate this new level of intimacy he's never initiated nor shown at all.

And then he captures your lips. 

His shoulders soften.

A long, drawn-out sigh from his nose. 

He pushes forward, forcing the back of your head against the wall. His hands travel to your stomach, hesitant and curious. He skims over the thicker patch of fabric, where the surgery scar is mending under soft, fresh bandages. 

A slight hiss in your breath because it still feels sore to the touch is what makes Simon pull back. Just enough to have the tips of your noses graze.

Suddenly, he kneels at your feet. 

Big hands envelop your waist, touch gentle but still present enough to rip the air out of your lungs. His thumb brushes over the bandage, causing you to shift uncomfortably.

You look down. Your eyes touch.

The silence around you cracks when he speaks, softness in his breath.

"M'sorry."

Chest tight and sore, like he just punched it. 

He keeps his eyes on you, not to study your expression but to convey his own. The earnestness you catch in there ripples through you like a shockwave ready to shatter you whole.

He leans in and buries his nose right above your belly button, in the rougher fabric of your shirt.

His thumbs hook at the hem, lifting it up so that his face meets your stomach.

"Tell me to fuck off, an' I will," he whispers to your skin. "Know I deserve it."

He kisses your belly, carefully navigating around your bandaged injury. 

"But fuck," he sighs. "I hope you don't."

His lips travel lower, where the waistband of your legging cinches your hips. His kisses turn open but unhurried, like he just wants to savour what he's denied himself for too long.

You roll your lips between your teeth, unsure of how to behave.

"Fuckin' hope you don't," he murmurs.

Your hands land on his head, then, hesitant and trembling, fingers threaded through his hair. Simon sighs like you took the weight off his shoulders and got rid of it entirely.

His fingers curl at the hem of your leggings. 

Slowly, he rolls them down, and he follows their trail, drawing his tongue and his lips down your thighs to your knee. His hand slips to your shoe, and he helps you take it off. Then to the other. Your socks, your pants, until your legs are bare, fabric tossed aside in a heap on the floor.

Simon never stands up.

He holds you by your hips with a covetous grip, but still soft enough to not hurt, almost mimicking the way his mouth moves over you: with smothered hunger, with gentle greed, one that feels somehow oppositely selfless.

Like he's doing it because it feels good for you and not because he desires to have it.

Simon's nose dips in the crease of your thighs. A kiss there, one to the seam of your labia, one on your mound.

His eyes flicker to you.

The lights in your room are a soft yellow, casting a gentle glow on his kneeling body that feels somewhat wrong, like there's too much being shown under the sun when only the two of you should witness it.

Gingerly, you slide your hand along the wall until you find the bump of the switch. With a flick of your finger, the lights go off.

The room is pitch dark now. Moonlight laps at the lines of Simon's face like it's trying to make him glow despite how dim everything around him is. 

It takes a while to adjust to the darkness, but you finally see him when you do. The downturn of his eyes, the telltale signs of sleepless nights, wrinkles of exhaustion and endless battles fought within himself.

Utter, devastating regret. 

You wonder if he can spot the heaviness in your eyes. The uncertainty, the fear of falling right back into the cycle, a trap of yours and his making. 

He's going to tell you the nicest things, pull you in until you can only stick to him like glue, and then he's going to vanish from your life. Treat you like you're strangers until you'll somehow find yourself wrapped around his finger again.

And then it'll all start over. Again, and again, and again.

You brush your thumb on his temple.

Simon leans into it like a dog starving for attention.

He hooks his fingers at the thin straps hugging your hipbones. Slowly pulls your knickers down to your ankles as he holds your eyes.

Gently, he coaxes your knee to bend, lifting your leg off the floor. He kisses the side of your foot, your calf and upward, until your knee is draped over his shoulder. 

Slowly, his nose nudges your clit. The muscles in your thighs twitch.

You're not wet; you're not aroused. He isn't either, you can tell. Otherwise, you'd have had his face buried between your legs hours ago.

The tip of his tongue draws a stroke there. Like waves, it reaches the base of your skull. Tips you off balance, almost. Makes your head spin.

Another tentative lick. The tender fingers in his hair turn into claws, and you grip it tighter. 

Another, another, until you're breathless and inevitably dripping. Simon collects it with his fingers, drawing circles at your entrance.

The flat of his tongue meets your clit in a tortuously slow dance, holding you still with an arm encircling your thigh. And then his finger slides in. You're forced to bite your cheek, muffling a moan that only manages to break free as a sigh.

But when you look down, even in the darkness, you see his eyes, glossy and charged. But still so very tired. 

Like yours.

Because maybe he's navigating through this exactly like you, and you hadn't considered it—too absorbed in your own heartache to notice his. And maybe he's even more afraid because when you have nothing to lose, and something's suddenly given to you, you don't know how to behave.

And maybe Simon thinks that doing this is the only way to keep you.

You exchange a look that holds more pain than lust, shaking your head at him so, so softly it’s almost imperceptible. And Simon sighs, surrendered—he takes back his hand, his tongue, and sits back on his heels.

Carefully, you unhook your knee from his shoulder. He doesn't put up a fight, doesn't tighten the hold on your leg. Instead, he drops his arm limp on his thigh. 

You slide down the wall behind you until your knees bump against his. Simon's fingers reach out, almost shy, and trace mindless patterns on your skin. 

He's hunched over, head bowed in what you venture might be shame, or perhaps that grief he said he doesn't know how to carry. 

Your hand touches his cheek. Dark eyes look at you through paler lashes with reluctant understanding.

That it's over, isn't it?

"Doesn't feel right anymore, does it?" You offer gently.

His chest swells. Shoulders taut and suddenly straight, like something's hit his spine and forced it upright. 

He tongues his cheek. Looks away.

"Don't think so, no."

Your lips quiver. It's okay, it was bound to happen. 

It should've happened so long ago. You should've taken the leap and pulled away from him much, much earlier—when your heart wasn't woven to his yet.

"Maybe one day," you say in the darkness, thumb brushing his cheekbone. "When we're not so…"

With your free hand, you gesture at yourselves. 

"…Fucked." You finish with a hint of a breathy laugh in between. 

Simon huffs too, and then deflates.

It's long before his hand comes to cup yours on his cheek. He keeps it there momentarily, while finally giving you the privilege of meeting your eyes.

And he looks so tender, even when he gently brings your hand down, away from his face. He holds it as it lands on his knees.

"Eloquent." He remarks.

You scoff. Roll your eyes with a pathetic sniffle. "Obviously."

He shakes his head softly. A big hand reaches up, and he flicks your nose. You scrunch it up, smiling in a way that doesn't feel forced for the first time since you met tonight.

Simon's thumb brushes your knuckles.

"One day," he repeats. "When we're not fucked."

Your smile feels wet and shaky. Tears are staining your cheek, but it's freeing instead of reluctant, this time.

His eyes are gentle, allowing you to peek through the curtain for the first time. Perhaps it's too dark now to see, but you're hopeful one day you will.

"Good luck to us, then." You say softly.

Simon breathes a chuckle. Brings your knuckles to his lips and holds your hand there.

"Good luck, love."

Biggest thanks to @/void-my-warranty for helping me out, you're a gem 🧡

[blissfullyecho]

My 2025 Skinny Routine

1. I’m cutting back on added sugar. My ultimate goal is to keep my added sugar below 20g or 30g weekly (I have a huge sweet tooth and can easily have this in a day). Added sugar is only found in processed foods and it makes you fat and age. But I’m not giving up on sweets entirely so I’ll limit my budget to 20-30g weekly.

2. Intermittent fasting at least 16:8 daily. Fasting is such a good way for your blood sugar to regulate, your gut to actually run smoothly, burns through carbs and sugars first to then burn fat (energy), etc.

3. Skinny dinners— no carbs at night unless it was on occasion. Carbs are important to give us fuel and energy. I don’t need energy and fuel before bed in a couple of hours.

4. I’m ditching dairy and having it on special occasions like if I ate out. But I won’t have dairy or anything containing dairy in my kitchen this year. I’ll enjoy it when I’m eating out.

5. Fasted cardio. So I live in LA and since moving here, I fell in love with hiking. My job allows me to work remote so I can go on a few hikes per week in the morning. Running is also one of my favs but I would like to be outside more this year.

6. Reformer pilates. I currently go to Pilates a solid 3x a week but I’m going to increase that to 4x a week. I spend almost $800 a month for my current membership (I have unlimited mat and reformer pilates) and would actually like to take advantage of what I’m paying for.

7. I’m going to start eating breakfasts again. I’ve noticed that when I don’t have breakfast, I make crazy decisions for lunch and dinner. I intermittent fast currently from 12p-6p but I’m thinking about changing it to 9a-3p.

8. You guys are going to gag but I spend almost $2k a month in food delivery. This includes tipping, and yes, I always tip and I tip 25% because I found out Uber only pays the drivers $2 per trip and drivers have to pay for their own gas. So yes, I’m tipping and I’m not going to cut down on tipping. But I am going to cut down on the amount of times I get food delivery because I get so bloated everytime I eat out. LA has really good healthy options but I still feel nauseous after I eat out vs. when I eat from home.

9. I’m going to start reaching for fruit way more than sweets. My problem is that I will buy a bunch of produce because it’s convenient for me when I’m feeling lazy, and then it sits in my fridge getting moldy because I want Tiramisu instead. I’m going to have to train myself to grab for fruit and let the tiramisu be a weekly treat and not a daily 9pm Uber Eats delivery (although I have been good because it’s holiday season and I cut back on the junk this time of year)

10. Scale back on the red meat. I have been eating steak almost every day and I am so lethargic afterwards. I’ve never really been a crazy meat eater but lately I’ve been eating filet or wagyu daily. I even had bacon wrapped scallops last night and I hate bacon. Like I said in my last skinny post, I eat a ton of protein around this time of year but the red meat is not making me feel too hot.

This is obviously subject to change but this is what I’ve been feeling lately. I don’t care for any messages that tell me this is triggering. What this is is healthy. Having 10 burgers a week because you’re “listening to your body” is not healthy and that’s not self-love or balance. That’s 10 freaking cheeseburgers lol.

Anyway, my book The Luxe Girl’s Playbook to Life that talks about going into 2025 an upgraded version of yourself will be unavailable in 2 days from this post (11/28/24). Get yourself yours today or miss out.

[freeonlineworkouts]

How to Get Rid of Belly Fat?

Unfortunately, there's no magic bullet for spot-reducing belly fat. However, a combination of healthy habits can help you lose overall body fat, including that around your midsection. Here's a breakdown of effective strategies:  

1. Diet:

Prioritize Whole Foods: Focus on a diet rich in fruits, vegetables, lean protein, and whole grains.  

Limit Processed Foods: Cut back on sugary drinks, fast food, and processed snacks. These are often high in calories, unhealthy fats, and added sugars.  

Control Portion Sizes: Be mindful of how much you're eating.

Reduce Refined Carbs: Limit consumption of white bread, pasta, and sugary cereals.  

2. Exercise:

Cardio: Engage in regular cardio activities like brisk walking, running, swimming, or cycling. Aim for at least 150 minutes of moderate-intensity cardio per week.  

Strength Training: Include strength training exercises 2-3 times per week. This helps build muscle mass, which boosts your metabolism and burns more calories.  

Focus on Core Workouts: While spot reduction isn't possible, exercises like planks, crunches, and leg raises can help strengthen your core muscles.

3. Other Lifestyle Factors:

Stress Management: Chronic stress can contribute to belly fat accumulation. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises.  

Quality Sleep: Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hormones that regulate appetite and metabolism.  

Important Note:

Consult a Professional: If you have any concerns about your weight or health, consult with a doctor or registered dietitian for personalized advice.

Remember that losing belly fat takes time and consistency. Be patient with yourself, make sustainable lifestyle changes, and celebrate your progress along the way.

[sosuigeneris]

I went for my lipo-B12 drip today.

It was painless, I was done in 35-40 minutes, I did some work and took a work call, it was absolutely seamless. The doc has advised me to stop my 16-8 intermittent fasting. Instead, I need to focus more on cardio (10,000 steps daily), have a protein shake right after to prevent muscle burn instead of fat burn. For lunch and dinner I can’t eat rice, only a salad, flatbread from specific grains and vegetables (I don’t eat meat). 4L of water everyday. No sugar. I can have my black coffee in the afternoon. Fruits can’t be eaten alone (apparently it causes a sugar spike and crash) so they have to be eaten after a meal like lunch or dinner. I have to be in a calorie deficit for 6 weeks, which is how long my treatment will last, and I’ll go in for my iv drips every week.

I’m really looking forward to the end results and I’m going to stick to this. Ive told him that I want my body fat to be 18-19%, he said 20-22% for my age is better and for the next 10 years. I was a little annoyed because I remember being 21% and still not having my dream body. But he’s the doc, he’s the professional so I’ll listen to him and see how this goes 🤷‍♀️

The pricing of this is super decent as well. My entire treatment costs $300. When I had scheduled a cool sculpt consultation, they had given me a price of around $3000. This iv thing seems much more reasonable.

-Cherry🍒

[amostdelectablescribbler]

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.

[weightloss35]

15 Best Exercises For Weight Loss

Belly fat—it’s the guest that overstays its welcome. You try eating better, moving more, and maybe even cutting back on your beloved late-night snacks, yet it stubbornly clings on. The truth? You don’t need to suffer through endless crunches or starve yourself. A mix of effective exercises can help you shed belly fat, strengthen your core, and boost your confidence—all without making you miserable.

So, let’s ditch the frustration and get moving with these 15 effective belly fat-burning exercises!

1. Burpees (The Fat-Burning King)

Hate them? You’re not alone. But burpees torch calories, work your entire body, and get your heart pumping. Start in a squat, kick your legs back into a push-up position, return to a squat, and jump explosively.

2. Mountain Climbers (Core on Fire!)

This one’s like running, but for your abs. In a push-up position, drive your knees toward your chest one at a time. It’s fast, intense, and incredibly effective.

3. Russian Twists (Oblique Burner)

Sit on the floor, lean back slightly, and twist from side to side while holding a weight or medicine ball. This one will sculpt your waist and work those deep core muscles.

4. Jumping Jacks (Old but Gold)

Sometimes, old-school moves are the best. Jumping jacks get your heart rate up and help burn fat all over, including your belly.

5. Plank (Core Strength 101)

Hold a push-up position without moving, and you’ll quickly feel your core engage. Try different variations, like side planks or plank leg lifts, to keep things interesting.

6. Bicycle Crunches (Twist & Burn)

Lie on your back, lift your legs, and bring your opposite elbow to your knee in a twisting motion. It’s way more effective than regular crunches.

7. High Knees (Cardio Meets Core)

Run in place while bringing your knees up as high as possible. This is a fat-burning powerhouse that works your abs too.

8. Jump Rope (Fun & Effective)

Boxers do it for a reason—it’s amazing for fat loss. Jumping rope is a full-body workout that torches calories and tones your core.

9. Leg Raises (Lower Belly Killer)

Lie flat on your back and slowly lift your legs up and down. This targets the lower belly—the hardest area to tone.

10. Deadlifts (More Than Just a Weightlifting Move)

Using dumbbells or a barbell, deadlifts engage your core, glutes, and legs while boosting metabolism.

Wait a second! Take a look at this incredible weight loss transformation—one of my students achieved this in just 6 months!, yes proper exercises and dieting help but you have to back it up with at least one weight loss supplement for better and faster results, If you're serious about losing weight, I highly recommend the same product that’s been helping my students see real results. It’s safe, effective, and free from side effects. Ready to start your own journey?

Link in Bio

REALISTIC RESULTS

11. Squat to Press (Full-Body Burn)

Hold weights, squat, and as you stand up, press them overhead. This gets your heart rate up while working multiple muscle groups.

12. Side Planks (Oblique Smasher)

Like a regular plank but on your side. This targets your waist and helps build core stability.

13. Kettlebell Swings (Explosive Power)

Swinging a kettlebell engages your core, burns fat, and strengthens your back and glutes. Plus, it feels kind of badass.

14. Rowing (Hidden Ab Workout)

If you have access to a rowing machine, use it! It’s a killer workout for your entire body, especially your core.

15. Walking or Running (Simple but Powerful)

Never underestimate a good run or brisk walk. Cardio helps burn fat, and pairing it with strength exercises will bring results faster.

Final Thoughts

Burning belly fat isn’t about one magic move—it’s about consistency, a mix of cardio and strength, and keeping your body challenged. Pair these exercises with a balanced diet and enough sleep, and you’ll start seeing results before you know it.

Now, which one are you trying first?

[kemetic-dreams]

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.

[fitnesslife]

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.

[fantasticalleigh]

Body talk and whatever below! Adding a read more for those who’d rather not hear it bc this turned into a whole venting post with a dash of mommy issues 🙄

took these pics (gotta appreciate the post workout pump) bc I’m kinda pleased my arm vascularity is coming back. I’m still fluffy all around but I’ve come a long way in building back all the muscle I lost when I was going through an ED a couple years ago (basically I took intermittent fasting to an extreme). I lost a ton of weight really fast and looked good back then but didn’t realize how much muscle I’d lost (which was pretty much most of it) until it was way too late. And during lockdown I was outdoors skating or walking pretty much 24/7 but once we went back in person and I was working and going to school and stressed over my senior year at uni I slowly gained weight back. And since then it’s been a slow slow road of getting it off, getting strong again, and making mistakes and learning from them. All that inspirational shit.

I’ve mainly focused on body recomposition for the past two years. This probably would have succeeded faster if I was getting proper sleep and really committing to eating healthy but I’m straddling a middle line and happy with it and my progress. My quads are building up and they’re still bitty but I’m happy. My upper back looks strong as fuck (using Rhea for inspiration since we have the same body type!) and I’m getting more definition there and in my legs bit by bit. The ass is fat again lol. The biceps are growing and my forearms will always be the thinnest part of me but also getting muscly.

So naturally the more muscle I have the bigger I look. I’m ok with that! I embrace it. I want to look strong. The point of body recomp is to build muscle and slowly lose fat in the process. Muscle burns more calories when you’re not moving around and so I’m ok with still looking fluffy if that means I’m getting stronger. I do lazy cardio and I want to lean down and I will but I’m not rushing into it.

There’s definitely body dysmorphia hanging around when I’m trying to fit into my shirts and they don’t fit bc my shoulders and biceps are bigger and make me wider. My stomach is definitely more flat than it was two or even three months ago and thank god bc my jeans are comfy again LOL. I look at myself and know I’m getting slimmer slowly but I still feel frustrated sometimes bc of things like this. I recently weighed myself a few weeks ago and found I was 211 lbs. Not surprised! I’m 5’9 and with a broad and strong build so I’m never gonna be light as a feather or dainty. Muscle weighs more than fat and I’ve been building a lot of that so no brainer.

(And for reference the last time I weighed upwards of 200 lbs I was very overweight and most of that weight was in my midsection and I was like three or four sizes bigger than I am now. Muscle makes a hell of a difference in body composition!)

Anyway. All this to say that I’ve been working hard and enjoying the process/results. I’m no physical trainer but I know what works for me and i actively try to take care of myself every day. But my mom likes to make snide comments about it all the time, joking that I’m training to become a wrestler (and so what if I was?) and she likes to call me “grandota”, which in Spanish means “big girl” jokingly. And she’ll tut about what I eat all the time if she sees me eat, things like that. (Not that I should have to defend myself but I do try to eat well. Lots of protein and veg, but I don’t restrict myself from tasty drinks or sugary snacks bc I’m human😝.)

The grandota thing is fair. I never used to mind it. I’m the second tallest member of my family (first is pops), taller even than my brother who is eight years younger lol. My mom is at least a foot shorter than me. But now it’s just mean spirited when she says it and it’s been happening a lot more lately.

So she sees me today, freshly showered and changed after my workout, just minutes after I took the photos above and goes: “are you training to be a wrestler? You’re getting fat!”

🙃

This is long enough so I won’t go into detail about the argument we had after. It’s not the first time she’s said these exact lines to me and I usually ignore them but i felt done today. And basically I told her to stop being passive aggressive about my body bc it’s rude and I’m tired of it (and she doesn’t get to talk shit when I’m actively trying to take care of myself and she doesn’t) and I don’t do the same to her. And then she got offended and said I should go live on a mountain if I don’t want people to make mean comments. 🙃🙃🙃

Story time over! Sorry for the loooong vent post.

[afzal646]

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.

Ready to Kickstart Your Weight Loss Journey?

Want to take your results to the next level? Combine these exercises with a science-backed weight loss plan! Check out [this program](your Clickbank product link) that’s helped thousands lose weight fast and keep it off.

Click here to start your transformation today! 👇 Get Started with Your Weight Loss Journey

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!

[blond-b]

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.)

[drmongamediclinicdelhincr]

Can Diabetes Be Reversed in 30 Days?

The idea of "reversing" diabetes in 30 days is highly complex and depends on the type of diabetes, individual circumstances, and the extent of the condition. While it's unlikely that diabetes can be fully reversed in such a short time, certain measures can improve blood sugar control significantly in a month. Below is an explanation of what can be done:

Type 1 Diabetes

Cannot be reversed: Type 1 diabetes is an autoimmune condition in which the body's immune system attacks and destroys the insulin-producing beta cells in the pancreas. Because no insulin is produced, insulin therapy is required for life.

Management: Blood sugar levels can be controlled with proper insulin management, a healthy diet, and regular physical activity, but a complete reversal is impossible.

Type 2 Diabetes

Possibly improved or put into remission: Type 2 diabetes is a metabolic condition where the body either becomes resistant to insulin or does not produce enough. It is often linked to lifestyle factors such as poor diet, lack of exercise, and obesity.

Reversal vs. Remission: Type 2 diabetes may go into remission with significant lifestyle changes, but this doesn't mean it is "cured." It means that blood sugar levels return to normal without needing medications. However, this typically requires sustained lifestyle changes over a long period, not just 30 days.

How to Improve Blood Sugar Control in 30 Days

While reversing diabetes in 30 days is unlikely, substantial improvement can be made by focusing on these key factors:

Dietary Changes

Low-Carb or Keto Diet: Reducing carbohydrate intake is one of the most effective ways to lower blood sugar levels, especially in Type 2 diabetes. A low-carb or ketogenic diet can help reduce the amount of sugar in the bloodstream by limiting insulin spikes after meals.

Whole Foods: Focus on whole, unprocessed foods such as vegetables, lean proteins, healthy fats, and whole grains. Foods high in fiber, such as vegetables and legumes, can help stabilize blood sugar.

Avoid Processed Foods: Cut back on refined carbs, sugary drinks, and processed foods that cause rapid spikes in blood glucose.

Portion Control: Eating smaller, more frequent meals can help avoid large spikes in blood sugar levels.

Intermittent Fasting: Some studies suggest intermittent fasting (such as eating within a 6-8 hour window) may help improve insulin sensitivity and reduce blood sugar levels.

Exercise

Regular Physical Activity: Exercise is one of the most effective ways to improve insulin sensitivity and lower blood sugar. Activities such as brisk walking, strength training, cycling, and swimming can help burn glucose and improve overall metabolic function.

Aerobic Exercise: Cardio exercises (like walking, running, and cycling) help use up glucose and make cells more sensitive to insulin.

Strength Training: Building muscle mass increases the body’s ability to use glucose efficiently, which can help control blood sugar.

Consistency: Aim for at least 30 minutes of moderate exercise most days of the week to see improvements.

Weight Loss

Significant Weight Loss: For overweight or obese individuals, losing as little as 5-10% of body weight can improve insulin sensitivity and blood sugar control. In some cases, weight loss has been shown to lead to remission of Type 2 diabetes.

Meal Timing: Eating at regular intervals and not overeating can help prevent blood sugar spikes.

Stress Management

Reduce Stress: Chronic stress can lead to higher levels of cortisol, which in turn can raise blood sugar levels. Practices like meditation, deep breathing, yoga, and relaxation techniques can help lower stress and improve blood sugar control.

Sleep: Poor sleep can negatively impact blood sugar levels and insulin sensitivity. Aim for 7-9 hours of quality sleep per night.

Medication Adjustment

Consult Your Doctor: If you have Type 2 diabetes, your healthcare provider may recommend adjusting your medications, such as metformin, GLP-1 agonists, or SGLT2 inhibitors, to help manage blood sugar levels. While medications do not "reverse" diabetes, they can help keep blood sugar under control as you implement lifestyle changes.

Continuous Monitoring: Regular monitoring of blood sugar levels is important for understanding how different foods, activities, and medications impact your blood sugar and making adjustments as needed.

Timeframe for Significant Change

While 30 days may not be enough to fully reverse Type 2 diabetes, significant improvements can be seen within a month, especially with a combination of the following:

Reducing HbA1c (a marker of long-term blood sugar control)

Lowering fasting blood glucose levels

Improving insulin sensitivity

Losing weight

Feeling better overall

However, true remission of Type 2 diabetes typically takes months to years of sustained healthy habits.

Conclusion

While it's unlikely that diabetes will be completely cured in 30 days, substantial improvements can be made within that time by adopting a healthy diet, regular exercise, stress management, and possibly adjusting medications.

If you have type 2 diabetes, significant lifestyle changes can lead you to remission, but a long-term commitment is necessary. Always consult your healthcare provider before making drastic changes to your diet, exercise routine, or medications. They can provide personalized guidance based on your specific health needs and condition.

[fkinavocado]

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 ❤️