#hip fat loss exercise

[fitnessmantram]

Buttock Reducing Exercise for Women #shorts #exercise #athomeworkout #f...

How to do Hip Flexors Strengthening 

[robertasgym]

14-Day Challenge: Slim Waist, Curvy Hips, Flat Stomach

This 14-day challenge is designed to help you work towards a slimmer waist, curvier hips, and a flatter stomach, all while building your confidence and feeling great. Each day gives you the chance to take small, focused steps that work together to shape these areas. It's about showing up for yourself and embracing the process, knowing that every bit of effort counts toward your goals.

By the end of the two weeks, you'll likely notice changes not just in how your body looks, but in how you feel overall. You'll feel proud of your progress and the commitment you've made. Remember, the goal is to feel good in your own skin and celebrate the small wins along the way. Stay consistent, stay positive, and enjoy the changes as they come!

As you dive into this 14-day challenge, know that your effort will pay off. A slimmer waist and curvier hips are totally within reach, just stay consistent and trust the process. Believe in yourself—you’re stronger than you think. Good luck and have fun! ❤️💪

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

[artisanalpeanutbutter]

didn't realize how much fat i lost on my hips/waist since starting to work out until I put on a pair of looser pants today that i hadn't worn in a while and they almost fell off

[hexler]

My belly today - 143 lbs. 6’4’’

[scarybabe]

You doing a bbl 😒😒

oh boo hoo lol. I gained up to 300 lbs, a size drastically above a weight I can naturally sustain. When my weight went back down after I started eating normally again and lifting weights, I lost a substantial amount of volume in my hips and butt (despite doing tons of glute exercises) and they don’t have as round of a shape anymore.

If you wanna cry over the loss of my hip dips dude be my guest haha, everyone else will be enjoying my big dump truck and breeding hips 💓

it’s basically gonna look like that haha, if you think that an hourglass shape is that unattractive I dunno what to tell you bud. They’re just moving some of my own fat from my waist & back to refill my hips and ass, it’ll feel natural so 🤷‍♀️💞

I will be posting surgery updates & info as I go through my healing because it’s exciting to me and I love body mods 🥰🫶 I don’t think there should be a stigma against plastic surgery because people should be able to look however they want, life is short so customize your avatar if you wanna!

[kenzieluvsnanami]

kenzieluvssukuna :: personaltrainer!sukuna x thick!reader (18+) ☆

desc ⋆.˚⟡ ࣪ ˖ ever since you were young, you've struggled with your weight - it becoming one of your biggest insecurities. now as an adult, you actually have the financial freedom to invest into yourself leading you to start going your local gym. you end up running into someone who was willing to help you... the only problem was that he didn't seem as invested in your weight loss as you were. cw ✧✩₊˚. modern/no curses au, body image insecurity, fatshaming🙄, sukuna knows how to use a phone, slow burn-ish (they don't smash in this part), mastúrbation (f), séxting // 3.5k wc // part 2

“Are you sure you should eat that?” “You would be so much prettier if you just dropped a few pounds.” “You’ll never date anyone looking like that!”

Ever since you were young, all the people in your life ever seemed to be concerned with was your weight - whether that be murmured judgements amongst themselves or just directly to your face. At first it used to upset you, the ostracisation making you feel like there was permanently a spotlight on you no matter where you went; strangers silently judging you, making assumptions or just flat out insulting you.

If you wanted to go out to a restaurant, it felt like you were be shamed out of eating anything that could be deemed as “unhealthy”. Shopping for clothes was a difficulty - irregular clothing sizes meaning that the majority of your teenage shopping trips ended with you tearing up in the changing room as you fought with many a pair of stupid jeans that fit your calves perfectly well, but as you tugged them up to your plush thighs they got painfully stuck; your mom having to intervene and haul the wretched things back down.

As you grew out of adolescence and into adulthood, you quickly learnt how to mask the insecurity and self-doubt you had accumulated, leaning fully into the “funny, fat friend” role. You kept a fake smile plastered on your face as friends and family lamented on about the woe’s of constantly being approached by men and how lucky you were that you didn’t have to worry about that.

You weren’t nearly as perturbed with your appearance as others seemed to be, puberty being instrumental in recomposing your juvenile body to its current physique - majority of your fat moving to fill out your hips and bust. You definitely still had a tummy and back rolls but the thickness of your thighs and generous glutes were something that you felt your friends were at least a little envious of, often catching them gawking at the way your hips swayed as you walked or how your breasts jiggled as you moved your hands around.

Regardless of your growing acceptance of your larger body size, there were still times when you felt like that young girl who was relentlessly bullied and mocked due to something as superficial as how she looked. You wanted to move on from ever feeling like that again, which is what lead you to start going to the gym.

If you could mould yourself, to how other’s wanted you to look and be seen as not even beautiful but just normal - maybe you wouldn’t have this heaviness in your heart, maybe you would finally feel fully accepted by the people in your life and maybe you’d not constantly feel on edge when in public or open spaces.

Your first few trips to the gym were pretty mundane. You made sure to properly stretch before attempting weighted exercise - deep squats and hip flexors being your favourite warm-up, the slight tension and warm rush of blood flow putting you in the perfect mind frame for a challenging but rewarding workout.

The routine and order that the gym was able to give you didn’t just help you to achieve your goal of weight-loss but also caused a drastic improvement to your mental health; your brain being able to just.. switch off as you pounded your feet into the conveyer belt of the treadmill.

However, your gym session a couple weeks ago was is were things started to change.

You sauntered in, light pink hydroflask complementing your pastel two-piece - a sports bra with interweaving straps around your back for increased support and cycling shorts that nicely hugged your ample hips and gave your rear a helpful lift.

Making your way to the padded area used for low impact exercise, you got to work. Starting out with a deep stretch in your hamstrings and then working back up to your upper hips. As you leant back up from a standing toe touch, you felt an intimidating presence looming over you. You stumbled back slightly, eyes flitting upwards to take in this unwelcome interruption.

The first thing you noted was that he was muscular - corded muscles rippling as he squatted down to meet your gaze. He had thick, black markings all over his body from what you could tell, two lines on both his upper thighs and forearms being the only visible ones currently, peaking out from his snug fitting compression shirt and loose training shorts.

He even had it on his face, symmetrical lines running from the top of his jaw down to his chin meeting in a small triangle alongside a pointed line across his nose. His hair was almost the same colour as your bottle - a soft pink that seemed almost contradictory to his hard exterior.

“Your form.” He grumbled. You blinked back, not really grasping what he was trying to say.

“For God’s sake, your form woman! Are you trying to get injured or something?” His dark eyes observed you with something that was… unfamiliar. You were used to people looking at you with disgust or even pity but he looked at you with a genuine curiosity.

“You keep rounding your back. That will cause you more harm than good in the long term” he continued on, not seeming to take your lack of response as a deterrent.

“Stand up.”

It was unclear to you why you were mindlessly following this random man’s instructions but nevertheless you humoured him - following his sharp commands as he directed you into a form that was better suited to your body type, taking into account your larger proportions which allowed for a much deeper and satisfying stretch. You went to crane your head up as you heard the man’s voice behind you.

“Aht- I never said you could move” he chided, reaching out a large, calloused palm to press you back down into the corrected pose. “I was enjoying the view.”

It took you a moment to understand the implication of what he meant, cheeks burning as you stood up properly. “I don’t think I got your name..?”

He smirked, passing you a card with his name and number on “…'name’s Sukuna, I work as a personal trainer at this gym sometimes.”

He paused, shamelessly looking you up and down - pretty much just eye-fucking you in the middle of the gym. “if you ever need someone to help you work out, ‘m here.” He sauntered off, not even bothering to wait for your response.

The rest of your workout was spent mulling over the intriguing man you had just met. Whilst his methods were… unconventional and he could be a little assertive, he clearly knew a lot more about the gym than you and could be quite useful?

When you got back to your place, the first thing you did was take a good look at the card he had given you, saving the number on the back and sending him a quick message.

…

you: heyyy, it’s the girl you helped at the gym today! tysm for ur advice, it was really useful. :) would you be free anytime this week to help me with some leg workouts?

sukuna: i remember you

sukuna: do you want to look like this?

sukuna: [image attachment]

…

Unsure of what he was really talking about, you immediately clicked the image expecting it to be a photo of a previous client who was in a similar position or honestly anything but a selfie of his glistening torso.

Black markings continuing down from his shoulders meeting into the middle of his pectorals, two symmetrical pointed lines running deep along his tensed abs, an arm slightly raised to show the circle on the top of his deltoid. He was in a dark room but the flash from the camera gave you a good view of his lap - legs spread wide, the grey sweatpants he was wearing allowing you to see everything.

…

sukuna: so?

…

You were…stunned to say the least. I mean you did get the vibe that he was checking you out but you weren’t used to men being so forward with you. You genuinely wanted him to help you work out though so you responded back earnestly stating that whilst you did appreciate his physique, you weren’t trying to completely change the way you looked - you had actually grown from your original aim of going to the gym just for weight loss and wanted to instead focus on improving your stamina and muscle gain, any pounds shed from that alone would be satisfactory for you.

…

sukuna: i understand

sukuna: lets meet tuesday

sukuna: i have the perfect workout for you

…

The wait for Tuesday to come felt absolutely agonising. The day before you had actually gone through your closet looking for your cutest gym set to wear, spending hours agonising over whether you should go for a unitard that clung tightly to your curves or one of your more… skimpier sets that allowed for a little recoil when you moved.

Whilst you knew this definitely wasn’t a date and had already come to the conclusion that Sukuna was certainly the type of trainer to flirt with all his clients - this gym session definitely felt charged in some kinda way.

You walked into the gym that Tuesday quite apprehensive; bringing your light blue hydroflask this time to better match with the set you decided on, a cropped slim fit shirt and looser pair of shorts (to allow for greater range of motion but it does help they also show the underside of your ass).

As soon as you stepped into the gym, you spotted the pink-haired man standing in the padded area you normally start in, his eyes dragging up your frame; a slow grin spreading across his lips as he beckoned you over with two of his fingers.

The walk to him felt like an eternity, dark eyes tinged with a streak of red as he unreservedly studied you - eyes flitting down to the high cut of your shorts, ass jiggling with every step you took.

You felt blood rush to your face, Sukuna’s ogling making you feel so shy. You finally reached him, his hooded gaze rendering you speechless for a good minute or so as the two of you just looked at each other silently.

“Hello to you too” He sniggered, turning to the side to reveal the assortment of weights he had selected for today’s workout. “This is going to be the hardest workout of your life.”

“Sounds good!” you innocently beamed, always being up for a good challenge and it seemed like Sukuna was willing to give you one.

“Woman, I don’t think you understand,” He wiped a hand over his jaw, seeming to be finding your misguided enthusiasm hilarious, “…’nless, you are some kind of masochist - there is no chance you’ll enjoy this”

You looked up at him after he said this, smile faltering slightly at the sight of the very poorly hidden smirk on his face. He was really going to try push you to your limit but… he didn’t know how stubborn you could be.

The two of you went through the warm-up smoothly enough, Sukuna’s critical eye spotting the myriad of mistakes you were making; hands sliding against the soft, contours of your body to position you in the correct positions.

It was hard to remind yourself where you were when his broad palms reached around the expanse of your thighs, lingering in the inner crevices as he squeezed lightly to encourage you to push back against him to deepen your stretch. You really couldn’t tell whether Sukuna was affected in the same way you seemed to be, his previously heated gaze being replaced with a much calmer and cooler one - his focus seeming to be on making this workout the “hardest one of your life”.

You then moved onto weights, the main target of the day being glutes as requested by you. Sukuna had queried about what muscle groups you targeted least and from there promised to make you a future guide to help you work them out more; but explained that today he would start with something familiar, “I don’t want to scare you off.”

To help improve your weight lifting form, he would model how he wanted you to position yourself and then get you to copy him. This would have been extremely helpful if you were actually paying attention to what he was doing, your mind being more focused on the way his muscles flexed and relaxed as he moved into the poses; you could literally see the tendons wrapping and twisting as he dropped into a squat, thighs flattening out as adductors tensed up creating a deep crevice in the middle.

“Woman.” he growled, dragging you out of your daydream. “I know you didn’t just call me here to lust over my body.” He made eye contact with you through the mirror in front, “You could’ve just come to mine if that was the case”.

Sukuna really knew how to make you flustered, whether that be on purpose or that just being his personality. You couldn’t really decipher whether he actually meant what he said or if his matter-of-fact tone just made everything flirtatious. It didn’t help that he really didn’t mind getting up close and personal with his training, hands securely gripping your sides as you held two dumbbells above your head, gently easing into a weighted squat. He made you do this 20 times - your body trembly and achy by the 15th rep.

“Sukuna….I don’t think I can do anymore” you wheezed, beads of sweat running down from your hairline.

“Don’t be a baby” he muttered into your ear, causing you to suddenly become hyperaware of his proximity to you; his body essentially caging you in as he helped to pull you down. You shivered slightly, willing your body to focus on the really heavy fucking weights above your head and not the man hovering behind you. You flicked your eyes back up to the mirror to centre yourself only to find Sukuna’s eyes glued to your rear - the squat position you were currently in making it look even bigger than normal, your spread legs isolating each cheek with the sliver of undercheek peeking out tensing up into your thigh due to your poor balance.

It was kinda comical to see how transfixed he was - eyes completely blacked out with his grip becoming slightly tighter as you dipped lower and lower. As you came back up you tipped yourself forward purposefully to seem as if you were going to fall over. Snapping out of his daze, Sukuna fully pulled you back into his chest; lower back brushing up against his semi-hard length as your weights clattered against the floor. You turned your head upwards to try and catch his eye only to find him already staring back down at you, face stern, “S-Stop messing around, woman.” He barked out, swiftly moving to create some distance between the two of you.

The rest of the workout continued without much interference from yourself or Sukuna; the second half primarily consisting of cardio which meant that little guidance was actually needed. Whilst you were grateful for his assistance, you couldn’t help but feel like you wanted something more - missing the physical contact that was so prevalent at the beginning of your workout.

“All done!” you smiled as the machine slowed to a stop, your gruelling 30 minutes on the stair-master finally being over. You staggered over to the pink-haired man who was lazily lounging on the couch at reception, proud that you had struggled your way through his workout and lived to tell the tale.

“Why are you so…happy?” He looked mildly conflicted, impressed that you had managed to make it through his workout but disappointed that he hadn’t managed to break you.

“’Cause I completed your workout, silly” He found the cheesy grin on your face infuriatingly cute, the way your your eyes crinkled up and dimples poked out actually making his heart beat slightly faster.

“I’m not silly, brat.” He spat out, hand moving down to ruffle your hair, much to your annoyance.

“Since you found this workout so easy, let’s see how you find the one at my house.”

Oh.

The look on Sukuna’s face was akin to the likes of a predator that had just caught its prey; a wide, malfeasant grin plastered on his face as his eyes went to a darkened black.

He was talking about… oh.

You could literally feel yourself dripping as you glanced up at Sukuna, mouth dry as he strolled out of the gym silently - looking back with a gleam in his eyes as the doors to the gym slid shut.

The drive home was quiet, mind reeling at the sudden turn of events. Yes, Sukuna had been very flirty during your interactions but you never thought it was going to escalate to this point where he essentially invited you round… to fuck.

You got home, showered, changed, ate and tucked yourself in for bed in a daze, thoughts still scrambled as you tossed and turned desperately trying to turn off your racing thoughts.

DING

Your hand reached out to grasp your phone. You knew that it could only be one person texting you at this hour.

…

sukuna: mine friday @ 8?

sukuna: unless you don't want to see more of this

sukuna: [image attachment]

…

Oh, he definitely did not waste any time. Your finger raced to click open the attachment, the picture this time being a selfie from a lower angle showcasing a little more of the pink-haired man’s lower body; boxers pulled down to show you his harsh v-line and happy trail that confirmed that the curtains do match the drapes. You could see the the small veins wrapping around his flexed forearm as he twisted his arm to the side to show the sheer amount of muscle he had managed to build in just that one area, bicep almost tripling in size.

As much as you wanted to pretend his excessive showmanship didn’t impress you, your body was telling a different story; thighs slowly rubbing together as you felt heat rush down between your legs.

…

sukuna: i know what you are doing

sukuna: show me.

…

Sheets pushed to the side, you pulled down your shorts with an inhumane level of strength. Something about how self-assured and confident he was just made you horny. The way he just told you what to do and you actually did it was something you didn’t realise you’d liked so much until now, your body trembling with need.

You started filming, a hand spreading apart your folds as the one holding the phone drew closer to showcase how drenched you already were. Your swollen clit was red and angry, begging for attention as your fingertips slowly skimmed along the edges of your cunt. As much as you wanted to wanted to give Sukuna a real show, you also really wanted to come. Eventually, you brought two fingers to your sensitive clit and smeared all of the slick you had gathered before, just the mere pressure making you groan lowly in pleasure. You leisurely started to build up speed, fingers readjusting to allow you to prod into your tight hole, fingers pressing up against your walls in a way that only allowed you to squeeze down onto them.

Your room was filled with the sounds of your quiet whimpers and moans as the pressure in the lower half of your body started to build up more and more to the point where you were about to climax. Your breathing became shallower and was replaced by heavy pants as you tried to evade the inevitable for a little longer, not wanting to stroke Sukuna’s ego any further by coming almost immediately at the sight of him.

Right when you couldn’t hold back any longer you decided to cut the video - he could see you come when the two of you meet on Friday. Until then, he’d have to be satisfied with your video.

You sent the video and threw your phone on the bed, left hand joining your right in plunging into your cunt; your body arching away from the bed as you reached your peak and came hard, gushing out all over your sheets.

Your head felt fuzzy as you lay there for a moment, the only sound in the room being your phone rapidly buzzing.

…

sukuna: fuck

sukuna: you look so good

sukuna: cant believe you cut it there

sukuna: what a little tease

sukuna: you'll see what i do to women who tease me.

…

Friday could not come sooner.

part 2

a/n ✧✩₊˚. ive been binge watching industry and wow being a banker actually seems interesting wtf.. i had to cancel my gym membership cause im moving for uni and i miss it so much i cant wait to start going again 😜

[bekkathyst]

Hey folks, this post is super personal and basically a long rant about health issues and the state of the healthcare system, so please proceed with caution especially if any of that is triggering to you. But if anyone else who maybe has some experience with these things and wants to offer some advice, I welcome it because I’m truly at a loss right now.

I’m really trying to be hopeful that my health issues will get figured out and I’ll finally get help for what I think is an autoimmune condition that is existing just under the diagnosable levels, but I’m losing any faith I had left in the healthcare system. The truth is I haven’t felt normal since 2021. I never felt better than I did while I was pregnant and then the year afterward. (Aside from the blood pressure issues at first lol) I keep find myself missing who I was back then. I was able to do so much, hike so far and high up, I had so much energy and I felt great. My blood pressure was under control, my blood sugar was perfect without restricting what I ate, my body wasn’t constantly inflamed and in pain, I didn’t have multiple migraines a month, and I didn’t have problems sleeping. I keep asking myself over and over what I did differently then, but I just can’t understand why I got so bad so quickly while they keep telling me it’s my fault because I’m just fat and not eating well or exercising enough. It’s maddening and I’m tired of hearing that. The reason I’m not exercising as much any more is because I’m constantly in pain or dealing with being sick. (And I eat SO well, better than I ever have before like wtf. And I do still exercise to be clear, I’m in nature every change I get.)

I was really hoping that I wasn’t going to face this here like I did in America, but it really seems like doctors just do not care about your symptoms and if you’re not presenting with the exact blood levels they studied to diagnose things, they’re just convinced you’re either making everything up or exaggerating.

So far I know I have: insulin resistance, high blood pressure (managed), PCOS, I’m hypermobile (which has been confirmed but no one’s bothered to look into it and any possible comorbidities), I have lipedema in my arms, hips, and thighs, chronic migraines, subclinical hypothyroidism, iron deficient anemia that I have to keep getting infusions for, and basically my whole life I’ve had headaches and heart palpitations. Phew.

I’m just at a loss here. This past year alone I’ve gained 30 lbs without changing anything, and if I bring this up I’m just told to stop eating carbs which is just absolutely not helpful. It’s clearly a symptom of whatever is going on and not the other way around. I’m so tired! And on top of the usual symptoms, I now spend basically October through April being sick with various coughs, infections, etc with little breaks of being normal in between.

Has anyone else dealt with this and have you found anything that’s helped? I try really hard to take care of myself, but it feels like these days nothing is really making a difference anymore.

[our-ftm-experience]

A brief guide to Testosterone HRT

If you’d like the one for Estrogen HRT, ask in the comments and you shall receive.

Image from the Transpeak Discord - unsure of actual source (a clinic?) (if anyone knows, please tell!)

Alternate text under the cut

Alt:

What is the goal of testosterone therapy?

Testosterone has two main jobs: It causes masculinizing changes to occur throughout the body, and it suppresses the production of estrogen. Some of the changes caused by testosterone are permanent (they would remain if testosterone was stopped), and other changes are reversible.

How is testosterone administered?

Testosterone is available as injections, cream, or gel. Injections are administered either every two weeks intramuscularly (into the muscle) or every week subcutaneously (under the skin). Nursing staff provides injection training here at clinic. Creams and gels are absorbed through the skin and applied daily.

What are the irreversible effects of testosterone?

Testosterone causes voice deepening, clitoral growth, body/facial hair growth, and sometimes male-pattern balding (also influenced by age and genetics). Testosterone may irreversibly affect fertility. Desires for fertility should be considered prior to starting hormones, and for those seeking fertility preservation (or education about fertility preservation), referrals can be made to Lurie’s fertility preservation team.

What are some of the reversible effects of testosterone?

Testosterone causes increased muscle tone, fat redistribution (hips to stomach area), skin oiliness and acne. Mood changes (often irritability, having a “shorter fuse”) and heightened sex drive may occur. Menstrual cycles will change and eventually stop after some time. There may be genital changes caused by low estrogen levels.

What are some of the known side effects and risks of testosterone?

Testosterone may increase your metabolic risk profile — that is, the risk for conditions such as heart disease, diabetes, high cholesterol or blood pressure. The risk for heart disease is higher for people who smoke cigarettes, are overweight or have a family history of heart disease.

Testosterone causes hematocrit, the proportion of red blood cells in a volume of blood, to increase. This blood thickening, at high levels, can be life-threatening, causing stroke or a heart attack.

Testosterone can also cause increased appetite, headaches, and acne.

A low-detail diagram of the upper half of three bodies is displayed. From left to right, the bodies represent having been on testosterone for little to no time (a month or less), a medium amount of time (six to eight months) and a greater amount of time (a year or more).

The diagram is a visual representation of testosterone effects on the body. Hip mass shifts to the stomach area, The adam’s apple grows. Muscle mass grows and shoulders become broader. Facial and body hair grows on the arms, face, and assumably the legs not displayed in the image. The skin gets oily and acne appears on the face.

Testosterone affects: skin, muscle mass, body fat, body hair, voice change.

Increased skin oiliness and acne starts within 1-6 months of testosterone. Its complete effect can be within 1-2 years.

Increased muscle mass and strength starts within 6-12 months of testosterone. Its complete effect can be within 2-5 years. This effect is highly dependent on the amount of exercise one does.

Voice pitch deepening starts within 6-12 months of testosterone. Its complete effect can be within 1-2 years.

Body fat redistribution starts within 3-6 months of testosterone. Its complete effect can be within 2-5 years.

Facial and body hair growth starts within 6-12 months of testosterone. Its complete effect can be within 3-5 years.

Monthly periods stop within 2-6 months of testosterone.

Clitoral enlargement of 0.5 inches to 1 inch begins within 3-6 months of testosterone. Its complete effect can be within 1-2 years.

Male pattern hair loss starts when you have been on testosterone for over a year. Its complete effect date is variable. It depends on age and genetics, and can be minimal.

Sex drive also increases.

How do we monitor for safety?

Labs (bloodwork) are collected prior to starting hormones and every three months for the first year of treatment. In the second year, labs are checked every six months. Tests that are monitored include cholesterol, liver tests, hematocrit, and hormone levels. These labs can be drawn at Lurie’s or a local facility.

How quickly will changes develop?

Remember, it’s normal to want to see changes occur rapidly, but (just like in puberty) these changes take time! Most changes start to begin around 3-6 months after starting testosterone and take years to fully develop.

Will I look like my friend _____?

Remember, everyone experiences puberty differently. Factors other than testosterone (such as genes!) affect appearance. It’s impossible to predict exactly what changes will develop.

It’s important to take the prescribed dose of testosterone. Taking more increases health risks.

Always tell your health care provider if you have questions or concerns about your health.

[vskitty]

daily check-in: november 9th

workouts:

full body: everyday full body pilates workout 10 min

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

glutes: the best at home booty workout 20 min

posture & flexibility exercises:

back exercise/stretch: shoulder & back mobility workout 10 min - so great i really recommend!

hips/legs stretch: get the middle splits fast! stretches for middle split flexibility 10 min

fasting:

stuck to my fasting window (12 pm - 6 pm): yess!

water intake: 3.5 litres

what i ate:

lunch: tofu rice paper rolls

dinner: watermelon, strawberries, mandarin + a small slice of vegan apple cake (ik random)

weight: 56.5 kg

zone minutes: 50 minutes

supplements:

supplements taken today: iron, b12 and women’s multivitamin

sleep quality:

hours of sleep: 8 hours

quality: good

[pierrotdoesnteat]

NUTRITION JOURNALS: VITAMINS (PT 1/2)

HOW MANY VITAMINS ARE THERE?

- there are thirteen (13) essential vitamins; vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, thiamine (B1), riboflavin (B2), niacin (B3), pathogenic acid (B5), biotin (B7), and folate (B9). these are the ones i'll focus on in this past, and it will be a longer post.

WHAT IS VITAMIN A?

- vitamin A is a fat-soluble vitamin that supports your immune system, vision, reproductive health, and fetal growth. there are two forms of vitamin A; preformed vitamin A which are found in things like dairy, liver, and fish, and provitamin A carotenoids which can be found in fruits, vegetables, and oils. - The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

WHAT IS VITAMIN B6?

- vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. - vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and helps your body to make DNA, hemoglobin, and neurotransmitters. - in addition to low iron, low vitamin B6 has been linked to anemia, which i dont imagine i need to tell yall is incredibly common in disordered people. - because B6 is connected to neurotransmitters, it can help regulate mood and even aid sleep. One study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. - vitamin B6 also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. - vitamin B6 supplementation specifically has been shown to improve body composition – your ratio of lean muscle to fat. it has also been linked with higher muscle mass and lower body fat levels. in particular, vitamin B6 supplementation has been linked to lower-body weight loss, with a reduced amount of fat across the hips and waist.

WHAT IS VITAMIN B12?

- vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. - sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. - some studies suggest that vitamin B12 could affect body fat and metabolism. one review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity. take this with a grain of salt, though, because there is limited research on the topic. - vitamin B12 plays a role in serotonin production, so a deficiency may be connected with clinical depression. this may feel irrelevant, but your physical and mental health are really complexly connected. taking care of one can help improve the other.

WHAT IS VITAMIN C?

- vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. vitamin C is also vital to your body's healing process. additionally, it is an antioxidant that helps protect your cells against the effects of free radicals- molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. - vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussel sprouts, broccoli and spinach. - vitamin C helps your body to absorb iron in foods like beans and spinach, who's bio-availability is lower. - although vitamin C doesn't necessarily cause weight loss, it seems to be related to body weight. getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. - another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

WHAT IS VITAMIN D?

- there are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). vitamin D is found in fish, eggs, and fortified milk. It's also made in the skin when exposed to sunlight. during periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available. - your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuro-protective properties support immune health, muscle function and brain cell activity. - vitamin D might play an important role in regulating mood and decreasing the risk of depression, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

WHAT IS VITAMIN E?

- vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. vitamin E deficiency can cause nerve pain (neuropathy). - foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. - getting enough vitamin E may help prevent oxidative stress and cellular damage. oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). this can lead to cellular damage and increased disease risk.

WHAT IS VITAMIN K?

- vitamin K is actually a group of compounds, with the most important ones being vitamin K1 and vitamin K2. vitamin K1 is obtained from leafy greens and some other vegetables. vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs and synthesized by bacteria. - vitamin K's key role is to help heal injuries through blood clotting and strengthen bones by making four proteins among the 13 that are needed for blood clotting (coagulation) and osteocalcin.

[magickman1234]

It Wasn’t Real Until Your Face Showed It

Sometimes life is cruel when it lets someone stay in denial. I remember meeting you in college a bit of a thick to chunky girl. You got fat every winter just about. You never noticed though. You started out wide hipped, wide thighed and an impressive ass. Your waist refused to surrender but you had lovehandles and a tummy that showed in dresses. Your breasts clearly not small but the rest of you was just that bigger. Okay you were always chubby but slim enough your face staid thin and you could tell in your social media posts you liked to think you were thin. Punk hairstyles and multiple colors across the years but every spring you got active and slimmed downed to thicker only.

You kept your pretty face slim but even then you loved to eat. You came in my orbit and I slowly helped you relax. A tiny push, a kind treat, a loving grope of fatty bits and slow make outs in the dorm bathrooms or your place when your roommate left for long vacations to go home. Somehow we sort of manipulated each other. I acted like you were as thin as you felt and you asked for whatever you wanted. Food forbidden like our connection. Sex intermingled with eating while stoned or drunk or exhausted from school. You started to get fatter faster then.

Remember when you got too big for that sexy costume and you spent Halloween in a Velma themed dress and top that let your belly show? I recall your fat ass and thighs barely fit when you sat. You were so embarrassed but I fed you a whole bag of candy as we fucked like mad. You kept pretending because your face stayed slim. I took that comfort and kepted you well fed. You used to get that chunky look in your face but just barely each winter then you lost it. That year I was determined to get you fat faced before the holidays and I did! You had a weakness to dark chocolate and you were so voracious and horny when you got it. I watched you push passed that chunky stage to downright fat by the new year.

Your eyes were magic as you clearly couldn’t hide it. Those chunky cheeks, your new chin! You were so round faced now as you kept on putting on weight. The sudden realizations between tasty treats intoxicating. We hit our mid twenties as you were hit hardest by the loss of metabolism and your normal spring activities weren’t enough if you kept eating (which you did.) You really can’t stop though, you’re clearly more enamored with eating and lovemaking than exercise. That escaping sliver of Olive tummy skin now thick rolls with pinkish or white stretch marks. You honestly are helpless as you blow up more and more.

Look at you now! You’ve let yourself get so fat but you kept saying to yourself “well I’m not as fat as some of those really fat girls” as you look at your only “slightly” round face. You’re blowing up faster by the day with that attitude even though it’s true but really it’s the curse of a more slender face. You’ll eagerly hit beyond morbidly obese before it starts to truly look fat. You’re getting so big already. Can you imagine it? You’ll be 300 pounds before the thirties spread hits you. I’ve truly let that thinner face enable you eat yourself into a belly with legs. Your whole figure starts to surround your belly like your habits and lifestyle already are. Your snacking or eating meals with 2-3 desserts or treats a night.

It finally just shows in your face like a couple’s goal we’ve unlocked your moon face. You blush if you check me looking or moan if I rub your soft chin right. You can’t deny it but you can’t deny the pleasure in just never stopping eating despite any consequence or consequences that it might hold. You’ve eaten yourself to escape old limits and fears to be so large you outgrow yourself again and again. A new you, a new reality each 15-20 pounds. You’re boundless and it shows

[fitnessmantram]

Targeted Hip Fat Loss in 7 Days #buttocks #hipfat #shorts #weightloss #...

Click Here to Learn Hip Fat Burning Exercise and Strengthening Program for Women at Home

[robertasgym]

10 Exercises to Trim Inner Thigh Fat and Hip Fat (2 Rounds)

If you're looking to tone up and feel more confident, these 10 exercises can help you target inner thigh and hip fat. It's all about steady progress and consistency—doing two rounds of this routine regularly can make a big difference. You don’t need fancy equipment or a gym to get started, just a little bit of time and dedication.

As you keep up with the routine, you’ll start noticing how your body feels stronger and more balanced. It’s not just about trimming fat; it's about building a healthy, active lifestyle that makes you feel good. Stick with it, and soon enough, you’ll see and feel the results. Keep going!

You’ve got everything you need to succeed with this routine right at home. The “10 Exercises to Trim Inner Thigh Fat and Hip Fat (2 Rounds)” is simple but effective, helping you build strength and feel more confident. Just keep moving, stay patient, and trust the process. Good luck and enjoy yourself! ❤️💪

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

[thedisablednaturalist]

Tw for weight loss mention

The whole exercise will cure your disability thing is a fucking joke. Yes exercise is beneficial for your health, but only if you aren't already on shaky foundations. You need to be on a treatment plan that WORKS before going into the maintenance phase. You wouldn't do regular maintenance on a broken item, you'd work on getting it up and running first. And maybe it would even need specialized maintenance afterwards if it's especially fragile.

I have fibromyalgia and acute degenerative disc disease. My immune system attacks my nerves and discs in my spine are slowly calcifying and causing the bones to constrict and damage my nerves (i think thats how it works). I have days where it feels like my body is on fire from nerve pain and days where it feels like my spine is about to rip from my back. And days where I have both (like today!). I get numbness in my hands and feet. I have horrible migraines. I can no longer walk unaided more than maybe 5 minutes without severe pain. I have something wrong with my knees and hips but the doctors don't know what yet.

You'd think I live an obviously seditary lifestyle correct?

Hell no.

I walk aided on average 6 miles a day over difficult terrain OUTSIDE of regular activity almost everyday. My legs are muscular and strong. I get my heart rate up and a good sweat, like all the gym rats swear on. I am often doing physical labor such as weeding, digging, sample collecting, pruning trees etc.

I'm not saying this to make other disabled people feel bad or prove that they can do anything if they just tried harder. This is an extremely painful lifestyle I've chosen that takes a lot of lifestyle management AND BOUNDARIES to keep up with the work. I also have an extremely forgiving boss who is also physically disabled and knows what I'm going through (deciding between your passion and your health and having to do so each and every day) No one should ever be expected to do what I do. I'm not even sure if I should be doing this myself.

This is to prove that exercise? Has not cured me. My muscles are strong but still hurt as if they're broken and I have to take more breaks than my coworker. I am constantly getting out of breath and I flare up regularly if I'm not careful. I am in excellent physical condition outside of my disabilities. I go to different doctors several times a month to get checked out.

I previously went through a diet program and lost a lot of weight (basically starving myself and got off my depression meds which cause weight gain but are also the only ones that work) and guess what? That didn't do shit either!!! I still felt horrible!!! I've since gained back the weight anyway after switching to focusing on adding more nutrient dense foods than taking stuff away from my diet (also muscle weighs more than fat, and fat helps cushion my aching joints and spine).

The muscle doesn't do shit for my disabilities outside of maybe some stability. Exercising everyday doesn't make the pain go away. Without my medications and aids and nutrition plans and steroid injections and spinal adjustments and physical therapy (that takes my fibro and spine into account) and alternative work methods I WOULD NOT BE ABLE TO DO WHAT I DO. Exercise alone is like trying to make a car run with no oil. Yes it'll go but it'll get more and more damaged till it can't and will need its entire engine replaced!

And yet I see new doctors and they look at me and the first thing out of their mouths is do I exercise? I should try doing a little every day :) and then i fucking blow their minds when I tell them about my job. No longer can they use that fucking cop out on me. I've been through this rodeo. Ive tried their suggestions. If you are in pain and nothing is helping? Exercise ain't going to do SHIT. You need to get to a point where you can move without severe pain first (if that's even possible). Then and only then should you consider implementing regular exercise if you can. Also weight loss talk is a red flag and a cop out. They made me lose 50+ lbs before they would look into the reasons behind my pain. Weight loss did nothing for me and exacerbated my pain.

I am living proof that all that shit is a lie and a cop out. That is the point of this post. I cannot believe people with serious medical conditions are being forced to put their bodies through extreme duress just to be believed. You are not disabled because of laziness or because you sit a lot. Plenty of people live seditary lifestyles and do not live in constant excruciating pain (they may develop disabilities later in life due to this however, and should be doing preventative exercises to maintain their health)

Please, share my story with doctors. Use me as an example. I am proof that "exercise first treat later" does not work. I should not have had to wait years to have my pain validated. I'd rather hundreds of fakers get (what? A blood test? An MRI?) than one chronically ill person get told to try yoga and go away by a doctor.

[asoftgoth]

To ask my dream future self in case I ever escape the closet, how is weight stuff on HRT?

So much I try to read online is full of fatphobes drowning it in desperate weight loss / maintenance talk for such different body types. Would love to hear from a calmer voice what eating on E as a bigger girl is like, if it's actually that much easier to gain, whatever you've been noticing/feeling

I wanted to know this too before I started and there really isn’t a good resource at all for this kind of info, especially for truly obese people like me. From talking with other big trans girls like myself, I can honestly say is that a lot of it will depend on your genetics. I know that’s not what people like to hear, and it’s scary. A lot of transitioning seems like it’s kind of a dice roll. What I will say, though, is that if you look at your mother, if she’s a bigger woman, you will probably end up with a build similar to hers. For me, that was definitely the case. For example, when it comes to boob size people say that you take your mother’s cup size and go down a size, and that that’s what you’ll probably get.

As for my transition, when I actually started on estrogen, I lost quite a bit of weight. Although most of it was almost entirely muscle mass. I did some measurements throughout the process and so far I have lost about 25ish pounds overall but I’ve gained about 4.5 inches on my hips and lost about 4inches on my waist. I initially lost probably 40 pounds, but I’ve gained back another 10-15. So there was that aspect. I think what I’ve gained back has been fat. And definitely I’ve lost a ton of muscle. If you have a big upper body, don’t be super scared because most of the muscle that I lost was actually from my upper body. Like shoulders, upper tummy, that kind of stuff. I actually don’t think it’s much easier to gain weight on estrogen. Or at least it isn’t for me. Some people have said that it is but of all the trans woman that I know that are also feedists it doesn’t seem like it’s some super easy thing to gain weight on estrogen. It’s why I really really really hate the term “biological males”, because our bodies act like cis women’s bodies do in practically every way. 

Lastly, I’ll talk about medication’s. I didn’t see a ton of fat transfer while I was on estrogen. I saw some for sure, but it hasn’t been anything compared to what I’ve seen since being on progesterone. I’ve been on estrogen now for a year and 3 months. I’ve been on prog for about 3 and a half months of that, and I’ve seen more fat transfer while on progesterone then on only estrogen (and an anti-androgen which I still take too). What sucks the most I think about transitioning, is how long things take. Your body is going through a lot, and it’s really important for you to take care of it and help it along through this process. It’s why I haven’t really been actively gaining, and I’ve just been trying to make sure I’m eating decent enough food and drinking lots of water and getting the exercise that I need. I think that’s really the most important thing with all of this. Eventually, I probably will try gaining weight intentionally again, but I’m just kind of letting my body do its thing. It’s going through enough changes on its own.

I hope this helps!!

[catboybiologist]

Slightly late monthly journal!

First off, the spreadsheet has been updated:

Nothing too drastic here, especially compared to my initial growth spurt. But still… there’s so much, yet so little to talk about.

I’ve been on spiro for a longer time now, and recently increased my estradiol dose. Note that my levels check was before the increased dose- the dates aren’t completely coordinated (they are on my private spreadsheet for my own personal tracking, don’t worry). It’s looking pretty good. Testosterone is well within target levels. E is about the same, which is much lower than I would like it. My endo says that 100-200 is “minimally acceptable”, and wants to shoot even higher than that. That’s comforting, in a way- I’m the slightest bit frustrated that some changes aren’t happening too quickly, but that gives a very distinct avenue for improvement. Ultimately, I’m gonna switch to injection monotherapy, probably around the same time I start prog. So the big change is decreased T. What has that done to me?

First off, the hard measurements. There’s really no surprises here. I’m losing weight, which tracks with my general diet and an increase in exercise levels. It seems to be happening faster than normal, though. Which, is pretty easily explainable by a new variable in the equation: adderall. I started adderall in the middle of the month. I’ve used it sparingly, but everyone I know that takes it told me that weight loss is pretty much unavoidable. I’m certainly still above any point where my weight would be worrying, but I’m gonna have to keep an eye on it. Especially if I want fat tits. As for how the weight loss is happening, I’m very happy with what’s going on. My bust and hip measurements are holding steady, while my waist and underbust are still slightly going down. 

I do know that there’s another source of weight loss, however: muscle mass. With the increase in exercise level has come an increase in exertion for the same results, which has made me slightly dismayed. This is the main HRT effect that I was a little scared of. But honestly, I really only care about the muscle that helps me hike and swim- and if I maintain that better, I think it won’t be too much of an issue. I was never some pariah of physical condition, so I think with training I can even improve my hiking stamina. That’ll be very necessary with my future backpacking plans.

The main thing that I’m REALLY happy about is that, if I squint, I think I can slowly start to see the first hints of facial changes start to come in. They’re subtle, of course. A weird one is that my nose is literally straighter. Y’all don’t see it, but the reason I still shield my face (despite being easily identifiable at this point if you saw me irl and knew this account) is mostly insecurity about my nose and chin. My nose actually physically curves to my right when viewed from the front, and in general, is a huge, classic Roman nose. Looking at head on progress pictures, its actually starting to straighten out. I thought I was imagining things, but I checked in with a couple friends before and after pictures of several years on HRT, and yeah- their noses are different, usually smaller and more symmetrical. Saying that this is a huge relief to me would be an understatement. Additionally, I was insecure about my boxy jawline, but for some reason, it seems to work as a femme feature of my face now- I think slight cheek restructuring helps frame it better. Still not so sure how the chin is gonna turn out. But hey- I started HRT thinking that I would for sure need FFS to pass, but now, I'm far less concerned. I'll at least give it two years.

I’ve also gotten a lot of interesting comments. Several labmates and family members that don’t know I’m transitioning have remarked that my skin looks healthier, and I look younger. I’ve also had noticeable mental health improvement, so I think most people think I’m on some kind of self improvement kick. I mentioned skin care as part of that. We’ll see how long the excuse holds- probably a while, as the changes are so, so subtle at the moment. But shit, I’m only three months in. I’m thrilled.

There’s still no getting rid of my beard shadow. Even though the growth rate of my facial hair has noticeably decreased, the thickness of the basal hairs will always add shading to my face. When I started HRT, I thought it wouldn’t bother me that much until I was ready to socially transition- but tbh, it’s starting to look glaring to me. I’m looking into starting laser sometime in January, and hopefully that’ll help.

Which brings me to the emotional changes. Holy FUCK what a month its been. I’m not gonna expose all of my dirty laundry. But, a mixture of some long term anxieties and a few particular events led to a classic mid-20s “what the fuck am I doing with my life” crisis. One of those long term anxieties was a thought I’m sure many of y’all are familiar with: “I started HRT. Now what? How the fuck am I going to socially transition?”

For a couple days, I was very seriously considering quitting grad school and academia. I’m past that. Tragically, I love science a little too much. I do, however, need a break. I talked to my advisor about taking a hiatus, and he’s fully supportive of the idea. And conveniently, that also provides me with a clean way to simply disappear, and come back as a woman. A nice little break to allow me to socially transition.

But anyways. Here’s my big point here: if I went through something similar pre-HRT, I would’ve reacted completely differently. I would’ve shoved those thoughts deep and let them simmer as a general, background malaise that I would just stew in and suffer. Now? I cried. A lot. Actual fucking tears. I went through a few days of sharp sadness, and then actually fucking processed those emotions. What the fuck? That’s new. It’s insane. I wouldn’t have had the emotional capacity to that before. 

I’m elated. It’s wonderful. It’s a more than welcome change.

But yeah. Steady as she goes. Progress is a little stalled, but both me and my provider are adamant about getting that E up. And I’m still making slow progress as it is.

Very quick NSFW notes after this button.

The final note: sexual function. With the low T… yup, my downstairs functionality has decreased. My ejaculate is clear, and often happens without being fully erect. That said… there’s no way in hell that I would ever trade getting that back for what I have now. My libido is still comes in waves, and is crazy when it comes. The feelings I get from intimate situations now are incredible beyond belief.