#diet for gym beginners

[titanfitness12]

Ultimate Diet Guide for Weight Loss and Muscle Gain

The right diet and meal planning are crucial for achieving fitness goals, whether aiming for weight loss or muscle gain. Weight loss without exercise is possible through mindful eating habits, like limiting calorie intake, reducing sugar, and increasing fiber. High-protein foods—such as eggs, fish, legumes, and Greek yogurt—help keep you fuller for longer, and staying hydrated can also curb hunger. Making gradual, consistent changes to your diet can lead to steady weight loss over time without exercise.

To build muscle effectively, a well-structured gym diet plan focuses on high-protein foods like chicken, beef, tofu, and dairy, which support muscle repair and growth after intense workouts. Complex carbs, such as oats, brown rice, and sweet potatoes, provide sustained energy, while healthy fats from sources like nuts, seeds, and avocados aid in muscle development. Following a plangym diet tailored to muscle gain helps maximize results and keeps you fueled.

Beginners starting their fitness journey should aim for a balanced diet that supports the body’s adjustment to new workout demands. A gym diet for beginners can include lean proteins such as fish, eggs, and legumes, paired with complex carbohydrates like quinoa and whole-wheat pasta for sustained energy. Plenty of fruits and vegetables add essential vitamins and minerals that support muscle recovery and immune health.

Eating a well-planned pre-workout meal about 1-2 hours before exercising is essential for those targeting muscle gain. A meal like grilled chicken with brown rice or a turkey sandwich on whole-grain bread provides a combination of carbohydrates and protein. Carbs deliver the energy needed for intense workouts, while protein helps prevent muscle breakdown, optimizing performance and recovery.

Quick pre-workout snacks around 30 minutes before exercising also help fuel the body. Ideal snacks include a banana with almond butter, Greek yogurt with berries, or a handful of nuts. These options provide quick energy without being overly filling. A balance of carbs and a small amount of protein in a pre-workout snack supports endurance and helps you perform at your best.

These dietary strategies—whether focused on weight loss without exercise, a gym diet plan for muscle gain, or pre-workout meal planning—are integral to a successful fitness journey. Consistency in small dietary changes often leads to significant results, setting you up for long-term health and fitness benefits.

[galaxyhospital01]

7 Principles Of A Gym Diet Plan For Beginners

[simwithshan]

"Workout" Planner Traditions Mod (PUBLIC - 11/9TH)

Hey Simmers! 🌟 Get ready to spice up your Sims' lives with the "Workout Planner Traditions" mod – because who says getting fit can't be fun? Let's break down the weekly grind with seven days of wellness awesomeness!

🥦 Meal Prep Day: Make a 8 serving size meal for the days ahead!

🏃‍♀️ Leg Day - Jogging or Treadmill: Time to break a sweat with some cardio fun! Make your Sims lace up those sneakers and hit the pavement or hop on a treadmill for a leg day that's as fast-paced as their ambition.

💪 Arm Day - Workout Machine: If you don't have a workout machine at home, head to the gym! Pump those iron and sculpt those biceps. Your Sims will be flexing their muscles in no time!

🍔 Cheat Meal Day - Have a Snack: Throw the diet out the window (just for today)! Indulge in Sims' favorite snacks or quick meal, because life is too short for constant kale. 🍕🍟🍰

🧘‍♀️ Full Body Day - Do Yoga: Time to find your Sims' inner zen! Whether they're beginners or yoga gurus, this full-body workout will have them saying "om" in no time. Downward dog, anyone?

🧘‍♂️ Body Recovery Day - Meditate, Bubble Baths or Massages: Give those muscles a break and let your Sims find their chill. A little meditation, Bubble Bath or Massage goes a long way to keep them centered and ready for the next workout adventure. (Spa Day Required)

📸 Progress Photo - Take Body Photo: Say cheese! Capture the Sims' fitness journey with mirror pics! Watch the progress unfold! Stand near a mirror & use your phone to take a photo (not a selfie).

Download

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles requires your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can be beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[jerryandersonsdaughterinlaw]

Abby's physique is not only believable, it's the natural result of her life circumstances.

If anything, her body is refreshingly grounded for a game protagonist, especially compared to most media portrayals of "strong" women with zero visible muscle. Abby looks how she fights: capable, powerful, and real.

Let’s break it down.

• Weight: 170-175 Ibs

• Height: 5'9"

• Model: Colleen Fotsch (female crossfit athlete)

Abby's frame is dense with lean muscle. Muscle is significantly more dense than fat, and takes up less space for the same amount of weight. She carries most of it in her:

• Shoulders and upper back

• Arms (especially triceps/deltoids)

• Glutes and thighs

• Core (abs and obliques)

A woman of her stature and build would easily be in the 170-180 range if she's extremely lean and muscular, like she is in game. Any number much lower than that is unrealistic for the mass she's visibly carrying.

Sooo, what makes Abby’s physique believable?

Well, some women are naturally predisposed to greater muscle mass, broader shoulders, and more mesomorphic (muscular) body types. Abby clearly has broad shoulders, thick muscle insertions, and a dense upper body frame, all markers of a mesomorphic structure. Genetics aren't everything, but they lay the foundation. She clearly trains hard, but she's also built for it.

Mesomorphic bodies are marked by a medium, rectangular frame with more muscle than fat. They have a natural ability to build and maintain muscle mass easily. They often respond well to weight training and are naturally strong, making them well suited for building muscle. Their bodies are more efficient at muscle repair and growth, allowing them to handle higher training volumes without prolonged recovery periods.

The WLF operates in a repurposed NFL stadium. Real world NFL gyms are loaded with equipment for powerlifting, strength, endurance, and functional movement. That would give Abby perfect access to functional hypertrophy (muscle building for real world performance). She's also a soldier, patrolling, climbing, hauling gear, and likely trains daily. Her life is CrossFit.

Unlike most of the world in TLOU, the WLF is self sufficient and well fed. They have livestock, crops, butcher shops, bakeries, and overflow tables of food in the mess hall. Abby likely eats a high protein, calorie dense diet every day: meat, eggs, grains, vegetables, fruit, dairy. Nutrition is crucial for building and maintaining lean mass. Without it, the training wouldn't produce these results.

People often forget Abby is 20-23 years old in TLOU2, but she's been training for years before the game begins. She was raised in a Firefly environment, began training with the WLF long before we see her, and clearly has a consistent routine. You don't look like that overnight, but with 4-7 years of consistent strength training and proper nutrition; yes, a woman can absolutely build a body like that. Being a mesomorphic body type would help her achieve this faster as well, because that body structure is able to bulk up and maintain muscle mass easily. 4 years would probably get her most of the way there and then beyond that would be maintenance and muscle maturity.

In flashbacks, as a teen, she's much smaller, but she still has broad shoulders, a narrow waist, a fairly straight build, and crucially, she's already strong, bragging about pushing 185Ibs as an adolescent. That's already impressive, especially for someone who hasn't really built visible muscle mass yet. That shows she has a naturally strong nervous system and leverage, two things that make people strong before they ever look muscular. Many women (and men) get strong long before they look strong. Muscle appearance is slower to come than strength gains.

Young Abby is lean and athletic, not jacked, and she still lifts well above bodyweight. That's still realistic. Beginners and youth athletes often make neurological strength gains first— learning to recruit the right muscles better. So her teenage bench press is actually very plausible and a hint at just how strong her baseline was before she bulked up in her 20s. Once she's older, with more food, training, and stress adaptation? Her visible muscle mass simply catches up to her strength.

Abby's strength, build, and genetics are all grounded in realism. She's not the strongest woman in the WLF. She's definitely not the strongest person overall. She is genetically built for pressing power and upper body strength. She's been training for years with resources. She's had steady food, gym access, and reason to train for survival.

Most of the "unrealistic" accusations come from:

• Male insecurity ("a woman can't be stronger than me!")

• Misunderstanding of female biology and anatomy

• Inexperience with athletic women (like CrossFitters, weightlifters, bodybuilders)

In reality, there are plenty of real life women who look like Abby, including her body model Colleen Fotsch, who is not on steroids. She's just a professional athlete that trains hard, eats well and has good genetics. Her look isn't "average," but neither is the situation Abby is in. She's a hardened, experienced soldier in a well resourced militia.

Some real world examples of women who look like Abby:

• Colleen Fotsch (Abby's body model)

• Kelsey Kiel (CrossFit athlete)

• Mattie Rogers (Olympic weightlifter)

• Natasha Aughey (bodybuilder)

• Tia-Clair Toomey (6x Fittest Woman on Earth in

CrossFit)

• @foreverabby (Professional badass)

None of these women are on steroids. They're disciplined, well fed, and genetically built for performance. And they look very much like Abby.

Abby's physique is not only believable, but grounded in realism, if you understand physiology, training, and the world she lives in. If Joel had a big, muscular frame, nobody would question it. But because Abby is a woman with visible muscle mass, it makes certain men uncomfortable and they use "unrealistic" as a proxy for "I don't like it." But make no mistake, Abby's body is entirely achievable. And it makes sense for her role, her training, and her story.

[frownyalfred]

Hey, can you please say the names of the workout subreddits again? I was going to start exercise ages ago but.. anyway, I need to find the beginner workouts again

I highly recommend r/xxfitness for everyone, lots of great info there. r/beginnerfitness can be a good resource, so is r/bodyweightfitness esp if you can’t go into a gym. r/EOOD is also great — they talk about exercise and how it can help treat some symptoms of depression. Lots of easy and short exercises there.

If I had to choose one resource I see posted across these subreddits, it would be Stronger By Science. There’s great articles, a podcast, and it’s all data-backed, science-heavy yet accessible content. They have great free programs and discussions with doctors+scientists, not just “bro” podcasters. They also make my favorite food/diet app, MacroFactor.

Be wary of the weight loss subreddits that cross over into some of the fitness subreddits, however. They can be helpful if that’s your goal, but some of them are whackadoodle and will have you running insane workout splits on minimal calories which is no way to go through life.

[prettieinpink]

YOUR BEGINNER GUIDE TO CYCLE SYNCING — DIVINE FEMININE

based on a health link article

Cycle syncing is when we match our menstrual cycle to our health lifestyle, such as nutrition and exercise. By using your menstrual cycle as a guide of your health throughout, you become in tune of your hormonal needs

Our menstrual cycle has 3 distinct phases excluding your period, which occur over a month.

Follicular(menstruation happens in this phase). Lasts for 6-14 days. Estrogen and progesterone are increasing.

Ovulatory. Lasts for 15-17 days. Estrogen is at its peak, testosterone and progesterone are increasing.

Luteal. Lasts for 18-28 days. Estrogen and progesterone are high, but if the egg stays unfertilised, the hormones decrease and the cycle repeats.

EXERCISE

Menstrual/Follicular

Your hormones are at its lowest, so light exercise and cardio is better suited for your stamina here. Yoga, walking, stretching, jogging

Ovulation

Hormones are increasing, so high intensity exercises are suited for this phase as your energy is higher. gym, cycling, skip rope, running, HIIT

Luteal

As your body prepares itself for another cycle, energy may be low, so light or moderate exercise is best. Pilates, ab exercises, any strength training

NUTRITION

Menstrual/follicular

Your Estrogen will begin to increase in this stage. Drink warm beverages to help with cramps. Despite your cravings, limit fatty/oily foods, caffeine and watch your sodium intake. Eat foods that help with metabolising your estrogen.

broccoli, sauerkraut, cabbage, high quality meats, cauliflower, spinach, sesame seeds, flaxseeds

Ovulation

Your estrogen is the highest so opt for foods that support your liver, protect you from environmental toxins(as they can impact your hormones) and are anti-inflammatory.

Leafy greens, whole grains, eggs, legumes, high quality meat & fish, garlic, almonds, whole fruits

Luteal

Estrogen and progesterone are high, but will begin to decrease. Magnesium rich foods to help fight fatigue, and foods that help with serotonin are best.

Leafy greens, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds, sweet potatoes, beans, avocado

This is the phase when your cycle is beginning to repeat, so you want to ensure that your diet is optimal. Avoid caffeinated drinks, sugar, deep fried foods and high amounts of dairy.

To start implementing these changes to your lifestyle, track your cycle and begin to identify how long each phase lasts for. Pay attention to how your body responds to each phase.

with that, I wish you luck 💖🎀 i hope we all stay healthy and happy together 👏

[twistedpink]

Imagine gym buddy!Jack for a reader who’s just started working out again. He’d be so supportive and want to join you for workouts! Maybe giving tips here and there or recommending different exercises that are beginner friendly. I could totally imagine his tail wagging a mile a minute if you invited him to join.

Another interesting but maybe not as expected gym buddy would be Azul. He doesn’t seem the type to be big into the gym, but as an octomer, he’d be really strong! You could invite him since you’d both be newbies and having a partner would be good motivation! Just promise that there’s no judgment since you’re both learning. Azul would probably be super shy at first, but when reader compliments him shocked by how easily he lifted that weight, Azul would be pleased and start showing off for reader.

Welcome to the Jack flood!! Always love your requests, void <3

Jack is basically a force of nature in the gym, and how’s he supposed to resist a newbie? He knows you’re trying, and the effort you put into it is really what keeps him around. Jack promises that one of these days he’ll let you get a sweat on by yourself, but who’ll be there to spot you if he ditches? It’s only because the friendship is convenient. He’ll be gone with the shitty AC one of these days…Liar

Gym buddy!Jack basically pries your mouth off the “protein bar = swol” pipeline. He knows how expensive red meat is, so he’ll spot you this once on protein powder. Make sure you don’t eat too much! You will be sick!

Gym buddy!Jack gets a lot closer than you ever thought you’d get to the big guy- physically and emotionally. Whenever the two of you mostly YOU get tired mid set, the best way to finish up is to think about the most meaningless stuff. Jack always starts blabbing about plant facts, or precision casting, but you’re a massive weirdo.

“How does it feel to be a dog?”

“What.”

When Azul joins the fray it’s a little.. Chaotic for a bit considering their history, but you get it together eventually! Azul only sticks around at first because it’s school policy to have supervision when using octavinelle pools, and it turns out pretty difficult to find willing lifeguards in the winter. At least the moisture is good for his skin,, He doesn’t get in the water himself, but he’s great for picking out your next aerobics tutorial on magitube!

Gym buddy!Azul’s taken his go around with dieting, but in his rush to lose weight he lost a TON of muscle. That’s not to say he’s weak, (genetics carried) just not his best. He’s a perfect blend of “insecure enough for motivation” and “secure enough to calculate risk”. Working out is a whole lot easier when you’re not expecting an hour of lifting to build ten pounds of muscle right away :p

Gym crush!Azul is always making the gym a safer space for you- as newbies, the enemy to motivation developing a stigma to gym culture! Socialize or complain all you want, at the end of the day it’s just a place to exercise. Azul stays in the back while you join up with new friends, but he’ll always be waiting in the wings for you (the shallows) <3

“Why wouldn’t you just swim to gain muscle”

“In what what world would I waste rental time on personal interests?”

[toshio]

I wanna get even half the chest and body that you have. I know you said you basically just did push ups so I was wondering if you had any specifics. How often? How many?

Gonna use you as inspiration lmao

hey anon! i know it sounds CRAZY simple but yeah. literally just push ups at home on your carpet or hard wood floor will DO IT. whatever you find comfortable. i think pecs are SURPRISINGLY easy to get, and gay men and straight women love a nice set of boobies on a man, they really give you that "macho" look LOL so definitely try for it. you can probably get some smol but fierce tiddies in about a year.

gonna do a [read more] so i can yap to you in full detail:

if you're a complete beginner, start with like 10 push ups, if you think that's nothing and you're not fatigued yet, do more than that, like 20. keep doing that until you can do an insane amount of push ups and then stop when you start getting tired/failure. do that daily. the more the better. you can take some rest days, on those days you can like walk or jog or something to get more lean. if you consider yourself slightly overweight, definitely walk/jog daily.

and when you do push ups, make sure they're not half assed. like, when you see that skinny guy in your gym class going REALLY fast but stupidly out of form, that's probably doing nothing but injuring him LOL. go on youtube or look up an article about push ups, there are lots of evidence that prove you can get boobies with them. i learned pretty much everything from online btw, go on youtube and just look up how to get pecs at home if you're too cheap for a gym membership (like me. i don't have a gym membership)

here's a random image i found on google, don't worry about any of this other stuff in the picture for now. just do regular push ups for now and you should have results. but another thing i'm leaving out is obviously you need to eat right. try to eat like 0.7-0.8 grams of protein per pound of body weight. some protein rich foods you can eat are stuff like chicken/beef/pork/fish daily (with rice) or low fat greek yogurt, beef jerky, and buy some protein shakes at the store. almost anything protein tastes nasty to me btw but beauty is pain.

also some life hacks because my fat ass (and lazy ass) loves fast food/eating out in general, go to panda express and just get a bunch of chicken and broccoli LOL that shit has so much protein and it tastes good. goddamn. basically just consume meat daily for gains.

also ONE more thing in terms of eating [moderately] healthy (i still don't eat healthy but i try) stop drinking soda, stop drinking alcohol, stop doing drugs, just drink nothing but water, green tea, any tea you want, just make sure it has no sugar. if you crave sugar, get diet soda like diet coke (it's 0 calories) but avoid drinking too much of that because aspartame.

THIS IS A LOT OF INFORMATION but i get asked about stuff like this a lot so hopefully this is enough. LOL. i'll get asked again probably haha but oh well. and again i'm not a fitness expert, just an enthusiast. good luck. remember anon, BEAUTY IS PAIN. and youth is only temporary, so you might as well look sexy before you get old.

[deuce-agere]

Do you think you could post more about working out while regressed? I’m trying to work out more, but also regress more, and things like weight lifting tend to pull me out of regression, but your posts makes it feel more comfortable to do them together!! Thank you either way

I’m so glad that my posts help you feel more comfortable!

For me personally, working out has always been something that helps me regress. I think it’s the gender euphoria of it all, since I heavily associate fitness with my gender expression and discovery.

The number one rule for me, regressed or not, is to have fun. Especially when you’re trying to start getting into working out. No one wants to do something they don’t like, especially when it’s going to make them tired and sore. If you need more cardio and you like dancing, then dance more. Find the workouts you enjoy for each area of your body. As you grow to enjoy working out more you’ll find it easier to do the parts you don’t like.

Take things at the pace that you need. You will never enjoy working out if you try to start on a higher level than you need or try to work up too fast. Modern gym culture has lead people to believe that it is bad to be a beginner, but it’s not. If you need to do push ups from your knees, you do push ups from your knees, it will make you stronger and it will work your muscles.

Many gyms have a calisthenics section, and they often include big structures that are kind of like adult playgrounds. My gym has monkey bars, they very in height to make it more challenging and so they can be used for other purposes, but they have them. If you’re a kiddo who likes climbing that could be a lot of fun for you.

Get fun water bottles and/or stickers for the water bottles. Get fun headphones, mine are green dino themed (I like them because they remind me of crocodilians) Use colorful and fun workout equipment if you’re buying your own. Wear workout clothes that you like and you are comfortable in, I usually just wear one of my t-shirts and some sweats. Sometimes dressing the way you want can be scary but anyone who judges someone else at the gym is not worth your time.

Come up with games and play pretend. Sometimes while I workout I will pretend I’m Hercules, and I’m training to become a hero so I have to work really hard. You can pretend you’re in a race, or that you’re a super hero. Make it fun in whatever way you can.

Make a playlist of songs that make you feel small and/or pumped. I have a lot of Hercules on my workout playlist because it helps me regress and motivates me toward achieving my fitness goals.

You can even try watching kids exercising videos. YouTube has lots of workout videos for kids. Sometimes following an instructor is easier than following a list. They have easy and fun workouts for you to try if you want to give them a shot.

Your diet is important too! But it doesn’t have to be boring ‘grown up’ food. I make my chicken, rice, and veggies with dino nuggets. Chocolate milk is a great after workout drink, and if you’re looking for big muscles you can get some with extra protein. If you use enough frozen fruits and a small enough portion of cold milk (or non dairy drink) you can make protein shakes with the consistency of milk shakes or even straight ice cream! And there is never shame in eating what you want and then adding what you need. If you need chicken nuggies to eat a salad, then eat those nuggies with your salad.

Let yourself enjoy your fitness journey. It doesn’t have to suck, no matter what gym and diet culture tells you.

You’ve got this!

[blognova]

How to actually follow through with your goals

Last year I’ve set myself the goal to workout 3 times a week and go to dance practice twice a week and I’ve managed to pull though for the entire year. Here’s a list of everything I did to reach my goal aswell as tips

︵‿︵‿୨♡୧‿︵‿

In case you don’t have a vision board and aren’t sure about your goals click here to see my guide on vision boards(which you can also use for just goals without vision boarding)

1.set realistic goals.

If you normally don’t work out regularly and suddenly you want to go to the gym every day, you will be able to uphold this for some days maybe even weeks but eventually you’ll tire out and lose motivation. You are setting yourself up for failure Instead set more realistic goals.

If you rarely work out but want to change that start slow, maybe go to the gym (or do at home workouts of course!) twice a week for 30 min each.This way you’ll feel yourself being productive but not being consumed by it. Start slow and eventually work yourself up

Slow and steady wins the race

✧ Nova‘s Tip: I really enjoyed this workout while I was a beginner ໒꒰ྀི *' ᵕ '* ꒱ྀིა Move with Nicole in general has really good workouts(with and without equipment) in different styles.Definitely check her out if you want to try Pilates.

2.Motivation Consistency

This might be a hard pill to swallow for some but motivation won’t get you your results( at least in most cases). Mainly because motivation is a feeling and feelings are always changing,evolving. Yes you might get a sudden blaze of motivation and get up to do your 12 missing assignments or lift really heavy but that’s a one time thing. You can’t get results doing stuff once, you need a routine If you actually want to build a routine you need to stick to it and you can only do that by staying consistent. Consistency isn’t something that’s easy to achieve but it’s absolutely necessary if you want to see results in any area of your life.

So how do you stay consistent?

Don’t be to hard on yourself, you can start out small ( once a week) and then add onto it over time

Make it enjoyable( if you don’t like one form of exercise switch it up, if you don’t like a specific food in your diet switch it out etc)

If you really can’t get yourself to workout, go for a walk (you are still active and your brain gets the signal that you are actively choosing to become healthier)

Make it easy for yourself. If you hate flossing but want to do it, place the floss somewhere where you have to take it before getting your toothbrush( you already have it in your hand might as well use it) Pack your gym clothes the night before or lay them out, that way you can put them on first thing and are ready to go

✧ Nova‘s Tip: if you have a day where you can only give 30% and you give those 30%, you still gave 100% Recognise that you deserve better and love yourself enough to do what it takes. Even if you don’t feel up for it , do it. Success doesn’t wait for you feeling like it

┊🖇💌 ꒱. I hope this helped you and if you have any questions or things you want me to cover in the future feel free to ask, wishing you the best Nova 💋

[succeed369]

The Benefits of Starting Bodybuilding Early

Bodybuilding is more than just a way to build muscle—it’s a great way for young people to develop healthy bodies, strong minds, and good habits. Starting early offers both physical and mental benefits that can last for years.

One of the key benefits is strengthening muscles and bones. Weight training improves muscle mass and bone density, both of which are important for growing bodies. This reduces the chance of injuries in youth and prevents bone problems like osteoporosis in adulthood.

In addition to physical strength, bodybuilding encourages healthy routines. When young people develop exercise habits and follow nutritious diets, they are more likely to maintain these behaviors as they get older. This lowers the risk of obesity and other lifestyle-related health issues.

Another important benefit is an increase in self-confidence. Achieving fitness goals—whether it’s lifting more weight or building muscle—gives young people a sense of pride. This can make them feel more confident in other parts of their life, such as school or social activities.

Bodybuilding also helps with mental health. Exercise releases endorphins, which make people feel happier and reduce stress. Following a training routine also teaches discipline, goal-setting, and patience—skills that are valuable beyond the gym.

However, it���s important for young people to train safely. Learning the correct form for exercises is essential to prevent injuries. Having a coach or trainer ensures proper technique and helps young bodybuilders progress at a safe pace.

In summary, bodybuilding at a young age offers a range of benefits. It strengthens the body, promotes healthy habits, and boosts confidence. With the right support, young people can use bodybuilding to grow stronger, both physically and mentally, while setting the foundation for lifelong fitness.

Please subscribe to our bodybuilding YouTube Channel to get bodybuilding tips for beginners. (#sponsored)

[getfitbysoul]

How to Start Your Fitness Journey (Even If You’re a Beginner)

Starting a fitness journey can feel overwhelming—especially if you’ve never worked out before, or if it’s been a long time since you did. The fitness world is full of information, trends, and advice that can make it hard to know where to begin. But the truth is: getting started doesn’t have to be complicated. You don’t need fancy equipment, an expensive gym membership, or hours of free time each day. All you need is the willingness to take that first step.

In this blog, we’ll break down exactly how to begin your fitness journey, even if you’re starting from zero. Whether your goal is to lose weight, build strength, improve your health, or simply feel better in your own body, this guide is designed to help you build a solid foundation that lasts.

1. Start With Your "Why"

Before diving into workouts and diet plans, take a moment to ask yourself: Why do I want to get fit? Your "why" will be the driving force that keeps you going when motivation dips.

Are you doing this for your health? To gain more energy to play with your kids? To feel more confident in your own skin? Whatever your reason, write it down. Keep it somewhere visible. When things get tough, it’ll remind you of your purpose.

2. Set Realistic and Measurable Goals

Avoid vague goals like "I want to get in shape." Instead, set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound.

For example:

“I want to walk 30 minutes a day, five times a week for the next month.”

“I want to lose 4 kg in 2 months by following a consistent workout and meal plan.”

Start small. Early success builds confidence, which fuels long-term consistency.

3. Choose Activities You Enjoy

Not a fan of lifting weights? No problem. Hate running? You’re not alone. The best workout is the one you’ll actually stick with.

Experiment with different forms of exercise:

Brisk walking or cycling

Dancing to your favorite music

Yoga or Pilates for flexibility and stress relief

Home workout videos on YouTube

Group fitness classes

Find something that feels fun—not like a punishment. That way, you're more likely to make it a habit.

4. Start Slow and Be Consistent

Many beginners make the mistake of doing too much, too soon. They hit the gym hard for a week, get sore or burned out, and then quit.

The key to long-term success is consistency, not intensity.

Begin with 2–3 days a week of light activity, like walking or bodyweight exercises. Gradually increase duration and intensity as your fitness level improves.

5. Focus on Nutrition (Not Just Exercise)

You can’t out-train a bad diet. While exercise is crucial, what you eat has a massive impact on your progress.

Here are a few beginner tips:

Eat whole, unprocessed foods (fruits, vegetables, lean proteins, whole grains).

Drink plenty of water—stay hydrated throughout the day.

Reduce sugary snacks, sodas, and fried food.

Don't skip meals—especially breakfast.

Remember: it's about progress, not perfection. You don't need to follow a strict diet to see results. Start by making small, sustainable changes.

6. Track Your Progress

Seeing progress can be incredibly motivating. You can track your journey by:

Taking before-and-after photos

Writing down workouts and meals

Noting how you feel physically and mentally each week

Tracking changes in weight or measurements

Even non-scale victories—like better sleep, more energy, or improved mood—are signs that you're on the right path.

7. Stay Accountable

Accountability can come in many forms:

Workout with a friend or family member

Join an online fitness challenge

Share your goals on social media

Hire a fitness coach or join a class

When someone else is rooting for you (or checking in on your progress), you’re more likely to stay on track.

8. Listen to Your Body

Rest is not laziness—it’s part of the process. Your body needs time to recover, especially when you're just starting out.

Pay attention to signs of overtraining like fatigue, irritability, or persistent soreness. Aim for at least one full rest day each week. Prioritize sleep and stress management as part of your overall wellness.

9. Celebrate Small Wins

You don’t have to wait until you reach your final goal to celebrate. Every small win matters:

First full push-up? Celebrate!

Drank water instead of soda? That’s progress.

Walked 10,000 steps? You’re doing great.

Reward yourself in healthy ways—maybe with new workout clothes, a massage, or a relaxing evening off.

Final Thoughts

Starting your fitness journey doesn’t require perfection—only intention. Everyone starts somewhere, and your journey is uniquely yours. There will be ups and downs, good days and bad. What matters most is that you keep showing up for yourself.

Remember: it's not about being the fittest person in the room. It’s about becoming a healthier, stronger version of YOU.

So take a deep breath, lace up your shoes, and start today—because your future self will thank you.

Ready to Begin? Comment below or share your "why" to inspire others. Let’s take the first step together 💪

[rrowdyrathore]

Heyy di i need some advice 🥹

So...i want to lose weight and gym is obviously a good option...but something about people doing gyming around me and the way they flex overshadowing others have made me not like gym...like I was thinking to do swimming instead but I still know gym is better option...ye log aise act krte hai ki they are better than anyone...what should I do? I need some ted talk to get myself into gym and stop hating it 😭 also trainer rakhna chahiye ya nhi if you have no idea what to do in gym

Ps- i obviously don't hate anyone who goes to the gym I'm just anxious about myself after it got so overrated

You frankly do not need gym to lose weight. It is just money wastage until you want to build muscles or are training like me for any martial arts

If you have gym anxiety just wake up early in the morning or in evening and do those 15 to 20 min cardio workout at home.Or run for 15 min daily on the treadmill , if you have open space to run much betrer

The key to weight loss is actually controlling diet. Eat your lunch and breakfast on time and then skip dinner and go to sleep early. You will this way consume less calories without starving yourself

I followed this and lost like 20 kgs in a year. If you still want to go to gym just go for it. Everyone is a beginner at some point. You do not need a trainer. Just start with light weights and do not over exert yourself during the begining

[leothecloud]

Dieting and Working Out As A Trans Individual~

—BEFORE— I begin I want to say that this post is for those who are considering it/don't know where to start. For those who may need weight loss for a surgery (some surgeons suggest it) and health reasons. For those who are thinking about trying it out. For the many many reasons someone may want to~

This is not me giving medical advice—This is all based on my personal journey/experience and to help give ideas on things. Please consult with a doctor about a huge amount of weight loss/your diet.

Where to start—

Do not start with goals immediately. Start with writing down reasonable ideas on what type of weight loss you want to achieve. If you want fast weight loss and to lose a huge amount a doctor is needed. If you want to find a specific diet such as Keto please inform your doctor and get their suggestions as they know your body's medical history and can alert you to any risks with specific diets. If you want to slowly lose weight and ease into things try to write down a reasonable number you want to lose every week to two weeks. Example: 1 or 2 pounds a week/two weeks. Do you want less fat, more muscle, more defined curves, etc? Write down what can be achievable for you right now in this present moment. Example: I want more muscle and less fat so beginner weight lifting/cardio may be the best bet.

Write down different ideas you may be interested in regarding workouts. Some like sports, some prefer a gym, or maybe you want to workout at home. What types of workouts do you feel your body can handle and benefit from?

Dieting is similar. Write down different diets you know you have an easier time with. Ones that you can work on and do. Do not start off strict immediately.

When you diet slowly cut out/down things. It can be hard to stop certain foods like carbs or sugar cold turkey. Lower the amount or intake you can have over time. You can have something here and there but lower how much of it you eat.

Look into what type of workouts are out there and available for you. I put together a workout playlist with yoga first for stretching, beginner weight lifting second, and cardio third. Altogether its an hour and a half of workout and its beginner friendly and things I am currently physically capable of doing.

Your body will be sore for a while at first so make sure you have access to ibuprofen. That specific drug is also anti-inflammatory.

IF scales trigger you I would suggest finding a way you don't have to weigh yourself often or you don't have to weigh yourself at all. I never do. Scales make my self-esteem plummet. Its okay not to pressure yourself with numbers or weigh yourself every week.

If you don't know how much you want to lose but you still want to lose weight that's okay too! You don't need a goal. You can take it at your own pace and just learn as you go.

[tacticalxabsofficial]

Tactical X Abs Stimulators - Redefining Fitness with Advanced EMS Technology

In today’s world, finding the time and motivation for regular workouts can be a challenge. Many fitness enthusiasts seek innovative solutions to enhance their workouts and maximize results. Enter Tactical X Abs Stimulators, a revolutionary device that uses Electrical Muscle Stimulation (EMS) technology to help sculpt and strengthen the abdominal muscles without the need for strenuous exercise.

But does EMS technology really work? And how does Tactical X stand out from the rest? Let’s explore the science behind EMS, its benefits, and why Tactical X Abs Stimulators are redefining fitness.

Understanding EMS Technology in Fitness

Electrical Muscle Stimulation (EMS) is a scientifically backed technology that has been used in physical therapy, rehabilitation, and sports training for decades. The technology works by sending electrical impulses to muscle fibers, causing them to contract just as they would during exercise. This stimulation can help enhance muscle tone, improve strength, and support recovery.

Tactical X Abs Stimulators harness this technology to target the core muscles, promoting muscle growth and endurance without the need for crunches or sit-ups. This makes it an excellent option for individuals looking for an efficient and convenient way to strengthen their midsection.

Benefits of Tactical X Abs Stimulators

1. Convenient and Time-Saving

One of the biggest advantages of Tactical X is its ability to provide an effective abdominal workout anytime, anywhere. Whether you’re at home, in the office, or traveling, you can wear the stimulator and let it do the work while you go about your day.

2. Enhances Muscle Activation

Unlike traditional exercises that rely on voluntary muscle contractions, Tactical X Abs Stimulators engage deeper muscle fibers, leading to enhanced toning and strength development.

3. Complements Your Workout Routine

Tactical X Abs Stimulators are not meant to replace traditional workouts but rather to enhance them. Athletes and fitness enthusiasts can use the device before, during, or after workouts to improve muscle endurance and recovery.

4. Supports Recovery and Rehabilitation

EMS technology is often used in physical therapy to aid muscle recovery and reduce soreness. Tactical X can help alleviate muscle fatigue, making it a valuable tool for post-workout muscle relaxation.

5. Easy to Use

The Tactical X Abs Stimulator features adjustable intensity levels, allowing users to customize the experience based on their fitness goals and comfort level. Simply strap it on, select your desired intensity, and let the device do its job.

Who Can Benefit from Tactical X Abs Stimulators?

Busy professionals who struggle to find time for the gym.

Fitness enthusiasts looking to complement their workout routine.

Individuals recovering from injuries who need gentle muscle stimulation.

Beginners who want to start engaging their core muscles.

Final Thoughts

Tactical X Abs Stimulators bring a modern and effective approach to abdominal training, making fitness more accessible and convenient. While they are not a magic solution for weight loss, they can enhance muscle activation, improve toning, and support recovery when used consistently alongside a balanced diet and exercise routine.

Ready to take your core training to the next level? Tactical X Abs Stimulators may be the game-changer you’ve been looking for!