#most important exercises for building muscle

[ranjith11]

Top 10 exercises to build muscle | Akram Yoga & Personal Training

In this video, we talk about how to build muscles and the top ten muscle-building exercises. Let's watch the video Top 10 exercises to build muscle by Akram yoga & personal training.

[i99zhuo]

A routine inspired by thewizardliz ? She has skin care hair care routine reads motivating books

How to live like thewizardliz 🧚🏼‍♀️🪄⁺˚⋆｡°✩₊ quit your lazy girl era!

This is a guide on daily routines inspired by Thewizardliz! This routine is perfect to stop being lazy and pathetic and finally start taking care of yourself!

content list (routines):

morning

study

workout

shower + self care

night

(_ _ ) . . z Z⋆ ˚｡⋆୨୧˚୨ :★: ୧ ∗  ˖࣪ ໒꒱  ˚₊·

✸ ꒰ morning routine ꒱⋆ ࣪.* ࣪.⋆

🧼 First things first, after you wake up make sure to drink water to boost your metabolism throughout the day! Also, create a mind movie so you can watch it everyday after you wake up.

Now, take your journal and start writing about your dream, ideal higher self, ask yourself questions like ‘What reality do i want to create?´ 'Who do i look up to?’ ‘What is the behavior I need to change about myself?’ ‘What's a new habit that I would like to create?’ ‘What is a thing I can focus on right now?’. After we have in mind who we want to become, it's important that every little decision you make today is centered to achieve your goals, and become your dream self. You can listen to a podcast while doing this so you get motivation!

💶 Then, head to the bathroom and look at yourself in the mirror and start repeating positive affirmations, such as ‘I am so beautiful’ or ‘My hair looks so pretty today’, even if you don't believe it, having a positive mindset is going to help us to stay in track with our goals!

Take care of your teeth, Liz says that our smile is one of the most important things in a person, and one of the key things that is going to make you more attractive! so, make sure to brush your teeth, floss, clean your tongue, etc.

🛣 Liz has a rather simple skincare routine, since her skin is so sensitive, it only consists of using a foam cleanser, moisturizer and eye cream to help with her eye bags.

Next step is to research and find our own personal clothing and makeup style, find out your body type, personal color, face shape, etc. It doesn't matter if you have to mix multiple styles that already exist to make your own! The most important thing is to feel comfortable while wearing those clothes or having that type of makeup on your face.

🏔 Liz doesn't like to force herself to have breakfast, she just dont eat if she's not hungry, however if you are hungry rather than focusing on calories focus on how nutritious your meal is. Whatsoever if you are not hungry and you are not going to eat, make sure to always take your vitamins and supplements!

✸ ꒰ study routine ꒱⋆ ࣪.* ࣪.⋆

Yes, it's time to drink a little more water!

⛰ Liz doesn't have a settled study routine but, it's important to spend our time wisely, if you can finish an assignment way before the time it's due, DO IT! Also, she emphasized that knowledge leads to confidence. If you put effort in your studies, every little thing in your life will slowly fall into place.

✸ ꒰ workout routine ꒱⋆ ࣪.* ࣪.⋆

First, set healthy goals, like toning up your body or building muscle, try not to make ‘just being skinny’ your goal.

🧩 second, don't measure yourself with a scale or measuring tape and focus on how you look in the mirror, are you satisfied? if you are then you are done with the intense workout routine!

Liz goes to the gym and has her own personal training program, but here’s some kind of exercises she recommends; weight training, pilates and dancing with her main focus being toning up her abs and butt.

🏄‍♀️ Remember to drink water and that consistency is more important than perfection, go at your own pace, it doesn't matter if you can't do a 2 hour workout and look snatched in 3 days and you can only do a 5 minute workout, every little effort adds up!

✸ ꒰ shower and self care routine ꒱⋆ ࣪.* ࣪.⋆

Before showering, do dry brushing to exfoliate your skin and increase circulation (1-2 times per week). Then use shampoo and conditioner, research to find the best one for you, what may help others won't help you. Liz also uses a hair mask 1 to 2 times per week to get that shiny silk hair.

🎾 After showering take some time to shape and pluck your eyebrows depending on your face shape and what impression you want to give! 

Liz uses face masks 1 to 2 times per week to cleansing her face deeply, then she does her skincare. After applying all the products do a lymphatic massage on your face and neck, you can also cool down your face with massagers or cold spoons for an extra depuff.

🍾 For self care, you can journal again, search for shadow work prompts, think of what things you should unlearn and relearn and don't forget to practice gratitude. Or you can take time to clean your room or house, you deserve to have a clean safe place! 

Oh! and don't forget to drink water again.

✸ ꒰ night routine ꒱⋆ ࣪.* ࣪.⋆

🧃 Time for dinner! (only if you are not full yet), again, make sure to focus on nutrients rather than calories. Don't forget to drink a glass of water with your dinner. You can watch a documentary while eating to keep gaining even more knowledge.

Now, do your oral hygiene routine again. Also, put on eyelash conditioner and serum to wake up with perfect lashes! Then wear a silk cap or do a protective hairstyle to protect your hair from getting damaged while you're sleeping.

🍵 Then get in bed and drink a cup of tea with collagen to start relaxing your body. and it's finally time to manifest! watch your mind movie again and use your most useful method (affirming visualizing, subliminals, etc.), don't forget to ask god, the universe or whatever you believe in for signals and help!

Afterwards, you can read an inspirational book like ‘atomic habits’ or ‘the art of thinking clearly’ to keep nourishing your brain. keep a reachable goal like reading 5 pages everyday and then decide if you want to continue reading or not.

🥬 Before sleeping listen to a guided meditation, liz have one to be more confident and one to attract money, choose one that aligns with your goals!

Finally fall asleep in a healthy sleeping position, Liz sleeps in her back looking at the roof, but you can choose your favorite position, don't forget to get a pillow that fits the position (example: tall and lofty pillow -> for sleeping on your side)

🍈 Good night!

Woah second request done!! hope you liked this one was pretty fun to do and I might add some of these things in my own personal routine so I don't fall back into laziness, anyways how about you guys??

toodlezzzz!1!!!!!

[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 required 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 e 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!

[ellizyy]

HOW METABOLISM WORKS

we know what metabolism is, right? that annoying thing that makes skinny girls skinny even though they eat a lot. but how does it actually work? and why do some people have a higher metabolism than others? and how can you boost your metabolism?

metabolism is compounded of 4 things.

1. BMR - basal metabolic rate (70% of your total betabolism)

this is how many calories you burn at rest. if you were to not move at all, not eat, not do anything, just sit and stay alive, this is how many calories you would burn. you can't boost this part, because it depends on age, hight and weight. you can calculate it on different sites. just look up "how to calculate your BMR".

2. NEAT - non-exercise activity thermogenesis (15% of your metabolism)

this is the most important part. these are how many calories you burn by just doing basic activities. ex: brushing your teeth, walking (that is why walking is better than HIITs), sleaning up, washing dishes, talking, moving around etc. (these don't include the exercises you do). by doing as many activities everyday you burn more.

3. TEF - thermic effect of food (10% of your metabolism)

these are how many calories you burn while digesting food. some foods need more energy in order to be burned (ex: protein), some don't. it doesn't make such a huge difference, but usually protein keeps you fuller.

4. EAT - exercise activity thermogenesis (5% of your metabolism)

look at how low the procentage is for exercise. and usually people think that if they exercise they will lose a ton of weight in a short time. ofc, exercising is amazing for health in general and for feeling happier yada yada yada. but it's not the most important when you want to burn more calories. expanding your NEAT activities can burn more than 20 min of intense exercise.

now that we understood how metabolism works, let's see how we can burn more calories and boost our metablism. and no, it's not by drinking some kind of green tea or doing weird rituals.

scientifically, muscle burns a lot more calories than not having it. muscle needs calories to just stay there, on your bones. and this can increase your BMR by a ton.

how do we build muscle? (and no, you won't get bulky by just having a few muscles)

there are two ways. either you do body wight exercises (exercises where you use your body as weight. you can look up exercises) or lifting weights.

for weightloss and metabolism boosting it is recommended to build muscles. doing countless of cardio is not completely useless, but it's not as sustainable. cardio burns more calories ONE time. but afterwards you feel hungrier and with kess energy. strength training doesn't burn as many calories AT ONCE as cardio, but burns more on the long run. and helps you stay skinny longer.

i hope this helped at least one person. stay safe luvs!!

[netherworldpost]

(stares deeply into your art student eyes) Listen to me. I have something brutally important to tell you.

If your school does not regularly teach you how to recognize, and treat, physical pain and physical stress that is inherent in most -- if not all -- forms of making art, then it is fundamentally failing you.

Higher education is, fundamentally, a business.

Strip it to the core, dig into the foundations themselves dug into the soil, and you have hired extremely expensive consultants. You have hired these consultants to teach you to build a career, or build a portion of your life, or both.

Everything about that statement is carefully worded to be neutral.

If they are not regularly teach you to recognize the beginnings of physical pain, and, how to alleviate it when it sets in, and, how to regularly assess your work flow to reduce physical strain, then they are failing you.

I do not care how good they are as teachers. Or artists. Or business people. Or providers of networking connections.

If physical self care, strain reduction, proper ventilation, physical protection equipment, and similar lessons are never covered, they are utter and complete failures and, on at a core level, thieves.

They are robbing you of some of the most important lessons an art school should be teaching you.

I hope you will take this scathing critique of common art school education and use your inborn curiosity, some of the animus that inspired me to write this and you to become an artist, and begin pairing "I work in X media" with "I should prepare Y."

And if you are teaching yourself, then apply all above as part of your education. Do not rob yourself of these critical lessons.

Your materials are frequently dangerous.

Your posture requires frequent positions at odds with what your muscles are designed to do.

Your hours are frequently extensive.

Your options are binary: accommodate your physicality or suffer at an increasing rate until you are physically unable to continue working.

My education was sub-par. It took me years to fix the damage of this oversight. I consider myself lucky to have built up a proper training regime in time before permanent damage set in, I cannot count how many colleagues I have known over the years who were not so lucky.

From my physical core (which I exercise regularly to keep strong and minimize pain and physical stress), I wish you the best of luck.

:-)

[bunnypansy]

NSFW Alphabet: Rook Hunt!

Rated R for EXPLICIT CONTENT!

A short (hm.) script covering the ABCs of Rook's sex life!

Featuring: Rook Hunt, and you!

Beware! This film contains: gender neutral reader, knife play, blood play, sounding, somnophilia, predator/prey dynamics, voyeurism, exhibitionism, nudes, sex tapes, mirror sex, marking, dacryphilia, praise, body worship, masochism, overstimulation, bondage, impact play, guided masturbation, mutual masturbation, cucking (yeah), dick piercings, outdoor sex, public sex, stalking, face sitting, nipple play

A = Aftercare (What they’re like after sex)

You will NEVER catch a member of Pomefiore lackin when it comes to aftercare. No one is better at pillow talk than Rook Hunt. Too good. Make him stop talking. Seriously, this guy starts talking after you finish and doesn't stop until you fall asleep. Mostly about how well you did, how beautiful you are, certain things you did that he particularly liked. Rook doesn't like baths, so he'll give you a shower instead, but he's still going to pamper you. You won't have to lift a single finger- frankly he won't let you. After a soothing shower that he used as an excuse to worship your body, he'll place you in front of a vanity and tend to you like you're a delicate doll. A hand tucked beneath your knee as he lifts your leg, fingers smoothing over your thigh as he rubs a sweet-scented lotion into your skin, his mutterings becoming muffled through your sleepy haze.

B = Body part (Their favorite body part of theirs and also their partner’s)

For Rook to pick a single part of you he loves the most of an impossible task, this boy could go on and on and on about every part of your body down to your fingernails…however…. It's your eyes, definitely. He takes pleasure in seeing every micro expression you make, and your eyes just give it away. Definitely enjoys heavy eye contact during sex.

Rook’s favorite part of himself? Elementary, Watson, it’s his shoulders. Why, you ask? Well for one, his shoulders are very broad and well defined (catch me pushing my dorito-Rook agenda) from all the archery, and they’re still dotted with freckles from all his time in the sun, so he appreciates them aesthetically. However, much more important is the scratches you leave on them; red, raised, sometimes bleeding, nothing pleases him more than the physical evidence of your pleasure on his body.

C = Cum (Anything to do with cum basically)

So… if you guys know anything about the semen and diet connection, you probably know that a high protein diet results in a very salty and sometimes uh… nasty flavor. We know Rook does a lot of exercise, and protein is a necessary component for building muscle so the first time you swallow for him it's a pretty gross experience. However, with a sustained relationship, Rook will happily change his diet for you so his cum has a bit more of a neutral taste. In terms of texture, he remains well hydrated so it's a bit syrupy and has a nice slightly off-white color. Rook likes cumming both in and on you, so every time you fuck, you are sure to end up with cum dripping from your hole and stuck to your face by the end of the night.

D = Dirty Secret (Pretty self explanatory, a dirty secret of theirs)

He desperately wants to let a couple other men have their way with you and photograph the whole thing. Rook has always enjoyed watching you masturbate, nearly as much as he enjoys bringing you pleasure, this is simply a natural progression of those desires. Ideally, there'd be If he could truly have his way, he'd film everything, then make you watch it back while he fucks you; the whole time commenting on little things you do that drive him crazy and attempting to recreate what happened in the video. Honestly, Rook is so up front about what he wants that is hardly a secret

E = Experience (How experienced are they? Do they know what they’re doing?)

His experience is middling. I believe Rook has probably had 3-4 relationships, but none of them lasted longer than a year (he was a bit too obsessive and his partners were put off). He's fairly experienced, but also knows that it's important to learn the intricacies of every person he's with, and not everything he knows will work instantly. Rook will approach every session like a learning experience, exploring new places and techniques to make sure he can find all the little spots that drive you crazy- and once he does, God knows he's going to abuse the fuck outta them. Also his first time was in the woods, thanks

F = Favorite Position (This goes without saying)

Before I start, I'm drawing a firm line; Rook Hunt does not like doggy style- or anything where he can't see your face! He firmly believes that any position where he can't see your beauty is a waste of his time. So of course he likes missionary and the mating press, but his real favorites require some extra supplies. Namely a mirror. If Rook is feeling rough, he'll shove you right up against the mirror and take you from behind; but usually he prefers to have you settled on his lap, one arm hooked beneath your leg to lift it up to your shoulder as he fucks you. He likes having the free hand to tease you with (:

Now, I know everybody likes big dom Rook but he's a switch okay guys. The seeing your face rule sticks for even when he bottoms, he needs to see you constantly. Honestly missionary has to take number one for him, but he's also real fond of being tied to the bed, it gives him no choice but to admire you as you work.

G = Goofy (Are they more serious in the moment, or are they humorous, etc)

Usually if there's laughter in the bedroom, it's just Rook teasing you a bit, but that doesn't mean he's no fun! Having a partner you can laugh with is valuable to Rook, so if something happens while you're fucking it out, he won't be afraid to giggle a little, maybe poke a bit of fun at you, then rather easily slip right back into sexy times.

H = Hair (How well groomed are they, does the carpet match the drapes, etc.)

He's part of Pomefiore, did you think this man was anything but well-shaved? Frankly, his pubic hair is beautiful, somehow princely?? It's fine and light, but very soft and incredibly well trimmed- not to mention always clean, and never smells like ball sweat. He can't manage to grow a happy trail, just a tiny little path that starts beneath the waistband of his pants and ends in a small tuft at the base of his dick. Otherwise, he's completely shaved down there, smooth balls and not even ass hair.

I = Intimacy (How are they during the moment, romantic aspect…)

Painfully so. Rook will be intimate with whomever he chooses to bed, fuck buddies, one night stand or long term lover, it’s just in his nature. He has a knack for making your feel like the most gorgeous, lovable person on the planet while you two have sex- it’s something in the way he holds you, unabashedly keeping his eyes on your face the entire time he presses kisses against your neck between proclamations of your beauty, checking in and focusing wholly on how you feel. Your pleasure is his, afterall. Never, not even once, will you get the impression that Rook isn’t madly in love with you.

J = Jack Off (Masturbation headcanon)

A lot. Once a day, maybe more, if we're all honest with ourselves. Rook is a man who loves indulging his senses- He's got a high libido and he uses his own orgasm as an energy boost, which is enough to make a horny man, but he's also incredibly easy to rile up. He fully indulges the pleasure of masturbation, his favorite places to do so being your bed and outside. Rook really draws out the process; starting with gloves on, letting the leather get slick from his own precum as he slowly strokes up and down the length, squeezing around the tip just for a bit of extra pressure. Eventually, he'll pull the glove off and touch himself a bit more fervently, by now he's getting noisier, letting slip soft calls of your name, whimpering as he rocks his hips into his hand. Rook only whacks it while thinking about or looking at pictures of you, after all, you're the most beautiful thing in the world, what else would he touch himself to?

K = Kink (One or more of their kinks):

Voyeurism: I think we could all see this coming. The stalker, a voyeur?! Shocking. He prefers when you don't know he's watching you (he'll receive consent beforehand don't worry boo-boo), something about the thrill of getting caught makes blood rush to his dick. Please let him take photos though

Photography/filming: Master of the nude.Sending you nudes, receiving nudes, whatever it is, Rook likes it. Rook’s nudes are downright artful. The lighting and angles are always perfect, even at night, and he never fails to look beautiful. Rook is the king of the post work-out gym bathroom photo; standing before the mirror with the hem of his shirt between his teeth. He likes to record when he's fucking you too, just so he can watch it throughout his day as a sort of pick me up. He's also fond of some good photos after sex when you're an absolute mess, expect for him to gush over them in your presence

Exhibitionism: this goes well with the voyeurism kink, one of his greatest fantasies would be watching you have sex with another person, then get caught jerking off to you two

Mirror sex: Tenfold if you're self-conscious, he makes your anxiety his pet project. To Rook Hunt, there is nothing sexier than sitting you in lap, legs spread, forced to watch yourself while he fucks you to stupidity. Not to mention, he gets the best view of your body.

Marking: Take a shot every time you read beautiful- but really, he thinks you look beautiful covered in little rose and violet hickies. A painting of his conception, an empty canvas covered in his marks. If you cover them with makeup he'll sneakily wipe it away every time you see each other that day.

Dacryphilia: there's nothing that makes his pride swell more than bringing you to pleasured tears. Of course, Rook isn't the type to enjoy your pain, he'll never want to see you cry because you're scared or hurt, but if it's because you're overwhelmed? Then he's happy to make you cry even harder.

Praise: Again, a guy who cannot stop talking, specifically about you. It's even worse if you're self-conscious; he'll make you sit in front of a mirror, on his lap and guide you through every part of your body and why he loves it, and you. Oh and of course Rook does the standard encouragement. Murmuring sweet things as he slowly pushes into you; "good job, you're taking me so well" or "deep breaths, darling, I'm almost all the way in". And when you're close to cumming; "ah- you're close, aren't you? Go on, cum for me, you can do it"

Body worship: I feel like this one is obvious. He loves everything about you, he finds every inch positively beautiful. If Rook wasn't so hopelessly horny for you, he'd do nothing but kiss every part of your body up and down. But alas. Horny.

Predator/Prey: must I even elaborate? Man is literally a hunter. However, Rook prefers a long con; stalking you throughout the day, appearing here and there, then finally striking when you're all alone. What he really likes is watching you get nervous and fidgety before you finally break and run away from him, so Rook can chase after you. In the end it'll probably end up with you two wrestling and he's absolutely okay with however it turns out- win or lose

Overstimulation: this is on pleasure dom Rook!!! All Rook really wants to do is make you feel good as much as possible, even if that leaves you twitching and crying because you've cum 6 times in a row.

Masochism: PAINSLUT ROOK!!! Rook likes everything you give him, and if what you give him happens to be pain? So be it, lay it on, baby. Nails scratching down his back, biting, hitting- just anything

Bondage: something about being physically tied down makes him feel like a hunted animal, like you two have been fighting back and this is the result of his failure. Rook, the perfect hunter, lines to feel like he's been defeated once in a while, it keeps things fresh!

Impact play: This is for bottom Rook for sure, but please spank him, slap him, whip him. You could slap Rook across the face and he'd get hard. I'm not even kidding. He's particularly fond of riding crops, especially on the inside of his thighs or across his back

Knife play: cut him. Do it. Do it. Do it. Being roughed up makes Rook feel satisfied, bruising, bleeding. And yeah he'd absolutely be okay with branding- if you're in a long term relationship. Cut your name into his thigh, he wants it

Blood play: Rook finds the look of blood against skin striking and gorgeous, he's not inclined to hurt you unless you ask, you can draw blood from him however you like. Hitting him til he gets a bloody nose? Hot. Biting him til he bleeds? Hot. Cutting him up? Hot.

Somnophilia: Rook is nasty okay. His stalker tendencies and love of vulnerability have made a monster, and if you'd let him, Rook would love to sneak in your room and fuck you while you're fast sleep

Guided/mutual masturbation: tell me that Rook wouldn't make you sit on his lap while you jerk off, you can't. Sat in front of a mirror, guiding you through every move so he can watch you write and get his lap all wet. Ahhh he's so cute

L = Location (Favorite places to do the do)

If you're okay fucking somewhere, so is Rook. If you let him, Rook would fuck you in front of anyone and everyone, this is NOT hyperbole. While the preference isn't strong, I think Rook probably prefers to have sex in public places that anyone could walk into; living room, kitchen, the counter of a public bathroom- of course the woods is a classic. The risk of being caught gives him a thrill that the bedroom just can't do!

M = Motivation (What turns them on, gets them going)

It's the little things with Rook; how your neck looks when you turn your head, the little way you jump when he sneaks up behind you, how it feels when he can overpower you. Generally, Rook likes seeing you vulnerable, that's part of the reason he enjoys stalking so much.

N = NO (Something they wouldn’t do, turn offs)

Genuinely this was so hard to think of, but Rook won't treat you like trash. I know some of us like mean, cruel men, but Rook won't do it, he refuses to mar your beauty or tell lies about his feelings towards you. One of Rook's defining traits is unwavering, brutal honesty, so chances are Rook will never degrade you- he just cares too much. Doesn't mean you can't degrade him though-

O = Oral (Preference in giving or receiving, skill, etc)

Giving, for sure. He likes seeing the cute faces you make while sucking him off, sure, but he thinks the noises you make while he's tongue fucking you are much better. If Rook is going to give you, head you're going to ride his face though- it's the best position! Sitting on Rook's face means A) he can see all your facial expressions and B) you can quite easily make him do whatever you want, which sounds lovely to him

P = Pace (Are they fast and rough? Slow and sensual? etc.)

Honestly Rook will move at whatever pace you like but let's forget about that for a minute. Rook naturally wants to start out slow and sensual, dragging his cock along your walls, making sure to hit all your sensitive spots with each thrust in and out. As he goes along, Rook gets more excited and his thrusts pick up speed, turning a bit more rough and shallow until he's finally cumming. When Rook cums, he goes still while he's fully inside you, shuddering and moaning as he fills you up. He's got a habit for biting when he cums, like an animal sinking his teeth in to make sure you stay there while he finishes.

Now, I'll elaborate on quick rounds with Rook because they're a bit different. If you need to be fast, or if Rook is so horny he's gone feral, the word "slow" exits his dictionary. His thrusts start and stay hard, fast, and deep, it really gets across the desperation he feels good you, how cute 🫶

Q = Quickie (Their opinions on quickies rather than proper sex, how often, etc.)

Absolutely! Rook has no problems with a little pick-me-up sex, something to just satisfy your needs and move on. Of course, he prefers to draw out sex, but also takes a good amount of pleasure in tearing as many orgasms from you as fast as he can before sending you on your way, weak-kneed and sweating. I like to think Rook keeps a vibrator on him just got this sort of occasion

R = Risk (Are they game to experiment, do they take risks, etc.)

Are you kidding me rn. Rook is the risk man, the only ones fighting him for this position are the tweels, and it's real close. Rook could approach you with something new to try every single week, and if you're the one to ask for experimenting, it's highly unlikely Rook will never say no. Maybe to like… vomit? Any way you slice it, Rook if freaky deaky and pulling you along with it

S = Stamina (How many rounds can they go for, how long do they last…)

We all know Rook is athletic, baby!! I give it six rounds before Rook gets a bit too overstimulated and needs to give his dick a break before it turns purple, but he's happy to go on pleasuring you while he gets a little rest- but chances are you're exhausted by then too. How long each round lasts really depends on what you're doing, but he can last around 25-35 minutes before- not including any foreplay -so it'll really be up to you to keep up

T = Toy (Do they own toys? Do they use them? On a partner or themselves?)

This country boy is mostly an acoustics only partner. It's not that he's against toys, there's just nothing he's particularly interested in using on you. I believe Rook owns a good ol wand vibrator that he uses on you during guided/mutual masturbation, just because he appreciates how squirmy and whiny you get when he presses the toy against your sensitive spots.

But if you're using toys on him oh well… that is a different story. I think he mostly prefers good ol 'weiner up his ass, but Rook is real fond of a good vibrating cock ring and a few bullet vibes- taped to his nipples or the base of his cock. He also likes nipple clamps, ball gags, blind folds, riding crops, and basic whips.

U = Unfair (how much they like to tease)

You'll be shocked but Rook mostly likes to play things fair, he'll tease a little but Rook is straightforward. If Rook wants to fuck you, he'll just come out and ask, no need for any roundabout games! When it comes to actually having sex, Rook wants to make you feel good, he's not going to delay making you cum your brains out!

V = Volume (How loud they are, what sounds they make)

Rook Hunt is for sure the noisiest man you’ve ever met. Not that he’s a screamer, moreso, he will not stop talking. We all know he can go on for hours about things he’s passionate about, but he’ll hardly let you get a word in edgewise, he’s too busy going on and on babbling about how gorgeous you are, how good you feel, praising how well you’re doing, murmuring sweet nothings- proud member and president of the “can’t shut the fuck up” club. Of course, you’ll get some good, loud moans from him too (usually interrupting his endless chatter). Rook is more of a moan guy than a grunt guy, it comes out high and is usually accompanied with a shudder and pleased sigh.

W = Wild Card (Get a random headcanon for the character of your choice)

Sounding. This is WILD but Rook likes wild, and he would absolutely be 1000% be down for sounding, in fact he's the one who brought it up. He's already done research, he's already bought toys- come babe, keep up, get the rod in his dickhole already!! (Also I think he has piercing nipples, they're just basic golden studs, but they look cute on him)

X = X-Ray (Let’s see what’s going on in those pants, picture or words)

Rook is rocking long but kinda skinny. He's around 5.5 inches in flaccid, getting up to an even 7 when he's fully hard- man is a major league grower. As I said, a bit on the skinny side and no prominent veins, but his tip is a lovely cute pink and he gets so twitchy and leaky when he's hard. I'm not sure he has a dick piercing, just because he's a bit worried about the healing interrupting his sex life or exercise, but Rook has thought about getting a piercing or two- guiche or prince Albert I think

Y = Yearning (How high is their sex drive?)

Turning on Rook is like turning on a light switch; you only need one good slap and you could do it with your eyes closed. You could breathe too close to him and Rook would get hard. Rook would fuck you every single day, multiple times a day if you let him. He's not afraid to ask you- or send videos of himself masturbating to the thought of you! Mwah enjoy the teasing babe

Z = ZZZ (… how quickly they fall asleep afterwards)

It really depends on whether or not he tops, honestly. In terms of topping? Rook could never sleep after sex, it makes him energized! For this reason, Rook actually prefers not to have sex after dark, morning or midday sex works out better for him. After a good round or two, sometimes Rook will go straight into a workout.

Bottom Rook, though? He still feels refreshed but he's more likely to just settle down for a little while and chill out. He likes to lay back with you and blab on about whatever comes to mind- Rook low-key the king of pillow talk, he could give a 5 page essay debrief on your sex life.

That's all for today's showing guys, thank you for watching!

Hooooo boy! This one takes the cake for the longest alphabet yet at 3.8k (for reference, Trey's was 2.1k) this alphabet gave me some trouble, I didn't expect Rook to give me this much of a challenge! I think I got in my own head and tried to make this one really professional for a lil, then I went back a read some of my last alphabets and eased up. But there was a lot of writing, re-writing and re-formatting- sorry @birtha I did not mean to take this long, but it's finally done and I hope you like it! Also for that anon who sent in the Barbatos req, I see you, I hear you, I love you, it's in the works. Mwah thanks for reading you guys are baller

[twopoppies]

Gina, have you seen the article about Hs workout routine for LOT? I mean, we all saw the results… but I find it almost even more impressive to learn how its been done! His dedication and work ethic is so inspiring and surely part of why I adore him so much 🫠🫶

Holy hell. No wonder he’s in such great shape. Just a note that Thibo David was his old trainer with Live On Tour. I assume Brad Gould was his new trainer for Love on Tour. But I doubt his regimen was any less insane.

[…]

If you include the one-mile run and bodyweight challenge, this is the hardest warm-up I’ve ever done, but, given the intensity required for the next two elements I’m promoting them to workout status.

[…]

David says Harry Styles can run a mile in an impressive 5min 13sec—a standard some of the professional athletes David coaches can’t match—but I was urged to run my own race.

[…]

This was far closer to my wheelhouse as a CrossFit fan. I chose to tackle it in alternating sets of 10, transitioning quickly between exercises to finish within the eight-minute limit. But even commando rolling from push-up to sit-up then springing into the squats left me little time to spare.

[…]

I took 7min 39sec, and, somewhat unexpectedly, given I can barbell squat more than 300lb, it was my quads that blew up the most. Whether this was the result of the one-mile run before it or heavy front squats the day before, I couldn’t say, but my thighs were on fire by the final rep.

“I like to say that I train very smart, but you also have to be very stupid sometimes, you know? Do this type of workout in the most stupid way; go hard at the task at hand, like when you throw a ball for a dog and it goes super crazy.

“This is a very good workout for that. Very good at building everything that needs to be added after the aerobic base; aggressiveness, speed, that go-hard mentality.”

[…]

Things did become particularly spicy during round three and four though, as my body began to tire with the sustained effort.

My posterior chain (the muscles running along the back side of the body) took a battering from the kettlebell swings and sandbag-over-shoulders, my already-fried legs felt heavy during the box jumps, and my shoulders grew tired from two minutes of straight clean and presses—it was a serious test of muscular endurance.

[…] I also did 12 total rounds—I wanted the full Styles experience, after all—but I’d live to regret this. The hill I chose grew progressively steeper as I worked my way up it, and by the eighth round I felt like death. My sprints turned to slogs, and the time it took me to complete the distance I established in the first interval grew longer.

[…] The prior running and box jumps didn’t help either, but I got it done eventually in less than 30 minutes.

[…]

This was a relaxing way to wrap up a far from relaxing morning of training, and gave me a second to catch my breath after a monumental effort which lasted a little over two hours.

I swapped his day of training for one of my usual CrossFit sessions and had a lot of fun doing it. Every part of my body felt like it had been put through the ringer thanks to the muscle-burning circuit and lung-taxing running elements. I was also very, very hungry.

Another thing that impressed me was Styles’ evident fitness levels and work ethic; how he has the energy to perform for two hours during a stadium tour is no longer a mystery.

Another thing I liked about my chat with David was his openness and honesty. I often see articles online saying celebrities do a few Pilates classes or HIIT workouts each week to stay in unbelievable shape, and he was keen to dispel this myth.

“Collaborating with Harry Styles was an absolute delight; his commitment is unparalleled,” says David.

“But it’s important to note that this level of training isn’t suitable for everyone. Harry was inherently fit, but achieving the level of fitness needed for this session still required time, work and effort. Rushing into such high-volume workouts can pose risks.”

David also stressed that sessions of this intensity weren’t done every day, and the nature of his workouts will often “depend on the day and the state of the athlete”.

“It’s crucial to emphasize the significance of proper periodization,” says David. “Not every day constituted an intense session. In fact, we strategically incorporated recovery sessions which often involved a light run combined with core exercises and mobility work. Every workout was thoughtfully placed within the overall training plan.”

Read, full article here

x

[howtofightwrite]

I have character A whose born female, small in stature and well trained in hand to hand combat and character B whose born male, a few feet taller, fucking huge and has had to rely on strength his whole life. Realistically how can two people like this fight and for how long? what kind of qualifications could character A have to help her beat character B in hand to hand combat? at what point does strength win over strategy or vice versa in a fight? does any of this make sense lol

Nope.

Okay, so, how long can Character A fight? As long as she needs to, which based on your assessment, shouldn't be too long.

Character B cannot fight. Unless they have training that you're not disclosing, they won't be effective.

“My relies on strength to fight,” is a bit like saying, “my character drives their car via their sheer physical strength.” It's not how this works.

Unarmed combat isn't about strength, it's about a precise understanding of human physiology, and exploiting the limitations of it.

For example: You may have noticed your knees only bend in one direction, however, this is a lie, your knees can bend in any direction they want to, provided a small application of force in the correct point which will permanently expand your knee's ability to move in this new direction. It's not strength, or at least, not a meaningful amount, it's about looking at your opponent's body as a mechanical system, and then selectively breaking it until it stops trying to break yours. The funny thing about this is, if you don't know what to do humans are obnoxiously durable. Unless you get lucky, you can literally rip limbs off and still fail to kill them.

A lot of the philosophy of strength fighting is built off a misunderstanding. Force is important. However, when it comes to weapons, the weapon itself amplifies and delivers that force. For example: hammers are often portrayed as strength weapon. You'll see them being carried around by huge bulky bruiser types (when it's not played for laughs, anyway.) However, real sledges are not extremely heavy. A real sledge can get as heavy as ~20lbs (~9kg) (normal ones are less than half that), which is extraordinarily heavy for a weapon, but getting it swinging isn't that hard. It's designed to be swung. Once it's at speed, it will connect with a lot more force than you could generate based on raw physical strength. The basic physics are that you get the hammer's head moving significantly faster than the haft where you're holding it. The basic woodcutters strike where you start with one hand at the bottom of the haft and one near the head, then slide it down the haft as you swing makes it even easier to get it moving.

(Worth noting, there are sledgehammers designed for exercise, rather than as tools, and these get a lot heavier, but they're for building up muscles. Which, to be fair, there's nothing wrong with a character who's absolutely ripped, and there are ways they can use that to their advantage, but it doesn't help them fight, just like it doesn't help them drive.)

Beyond that, as we've mentioned a lot recently, swords really are not a strength weapon. It's a long razor blade, which needs to be carefully applied to your opponent's soft screamy parts, not their armor.

The one weapon that really is a strength weapon is the bow. If you're a professional archer (using historically authentic weapons, rather than mechanical compounds bows) there's a very real potential you'll be ripped. You're pulling a lot of weight in your shoulders. Of course, bows are also very high maintenance weapons, which isn't often reflected, but weapon maintenance is often an underrepresented in general.

When talking about unarmed combat, the amount of force necessary is shockingly low. Again, it's about exploiting the body's limitations. Knowing where to put pressure lets you use your opponent's body against them. Most people, “normal people,” don't look at other human beings as 100-200lbs of ambulatory meat stretched across a pulley system. When you start learning anatomy for the purposes of combat, the ability to break another human being starts to become frighteningly simple.

So what happens? She quickly neutralizes her opponent.

How long does that take? Depending on training? Could be less than five seconds. Certainly less than a minute.

What does neutralize mean in this context? I dunno. It could mean that he's subdued and gradually losing consciousness. It could mean that he'll never dance or play piano again. It could mean his next date is with the coroner. All of these are reasonable potential outcomes depending on who she is, and what she trained to do.

Remember what I said near the beginning. (Assuming she has a practical combat background) her job is to break his body before he does the same to hers. If he's a big bruiser type with no context of violence outside of John Wayne films and high school scuffles, she could kill him. In a lot of cases, she needs to, because she doesn't know what his background is, and the faster he is permanently scratched off her threats column the better. From her perspective, leaving him on the board poses an immediate and critical threat to her life.

This is the other thing about violence, you don't know what your opponent can or will do. When you're assessing a threat like this, you need to have a plan to remove them. “Do unto them before they can do unto you.” That doesn't always mean, “kill them,” but we're talking about a walking mountain who's at least seven feet tall. At that point, life altering injuries start to sound a lot like reasonable force, and justifiable lethal force is just around the corner. Depending on his behavior, it may already have arrived.

So, how long does this take? Not long.

Strength only wins out over strategy if the strategies are poor or poorly implemented, if she has combat training, that shouldn't be a consideration. Beyond that, people are far more predictable than we like to see ourselves as. Good combat training includes a surprising amount of practical insight into how people behave. Realistically, he's not going to be able to do anything she hasn't trained to counter, at least not if he doesn't have some training of his own. And, again, even if he was to have training, his strength wouldn't be the deciding factor, his training would be the important consideration.

-Starke

This blog is supported through Patreon. Patrons get access to new posts three days early, and direct access to us through Discord. If you’re already a Patron, thank you. If you’d like to support us, please consider becoming a Patron.

[brewed-pangolin]

Is Captain MacTavish also a gym rat? If so, please explain...in detail 🫠😉

Captain MacTavish is absolutely a gym rat. But unlike the maniacal menace that is Sgt. Gym Rat Soap, this beast is much more refined, disciplined, and methodical.

And the best damn eye candy you've ever seen while you focus on your own routine.

Just a sprinkle of NSFW at the end...

Pulled a bit from this post by @obligatoryghoststare

--

Wardrobe

First of all, he'd rather be caught dead than wear a pair of high thigh gym shorts. This man is always well put together, even while pumping iron at the local fitness center.

And he is a walking billboard for Under Armor.

Prefers more natural colors for his outfit; black, grey, royal blue, forest green. Nothing eye catching or brighter than an earthy hue. Doesn't need to draw more attention to himself. His sculpted body does that enough.

Compression shorts are a must. Pulls the sweat, keeps him dry, and holds everything in place. (Man's got a healthy Lorne sausage to contend with)

Topped with a fitted muscle shirt, of the same color. The Captain must have synchronization with his wardrobe. Always. (Well put together, like previously stated)

He's always going to wear darker tones with the compression fabric, mainly because he likes to overlay that with something more lose fitting and in a softer hue (think whites, light grays, may dabble in some soft blues or greens)

And while not technically wardrobe, will always have a half gallon steel water bottle within reach. Hydration is key.

Routine

Captain MacTavish is the epitome of methodical routines when it comes to gym. He's like clockwork.

His mid routine will change depending on the week (leg day, arm day, chest, back, weights, you get the idea) but his beginning and end are always the same.

First and foremost, stretching. The most important part of a workout.

Next, treadmill. 30 minutes. No more, no less. And this beast looks majestic while he runs. Perfect strides, breathing heavy yet measured. Just a beautiful sight to behold.

And this mofo sweats. Not an obscene amount, just enough to make him glisten. (Sparkling sexy beast)

Now, bulking up. Weights. Soap uses both free weights and strengthening machines, for obvious reasons. Free weights for compound movements, machines for isolating certain muscle groups.

You'd think he'd be loud during his weight training, but no. He's classy. And he's not rude. He may let out a few heavy breaths and an occasional low growl, but nothing too audible. He's already got countless eyes on him, no reason to bring in more attention.

Enjoys his time on the rowing machine. Prefers it after a his weight training. Aids in recovery, calms his mind. Builds his endurance. (And this man's all about endurance)

Lives for the circuit.

[2min/station, 1min rest b/w, 2 loops]

[Pull ups, planks, tire/sledgehammer, kettle lifts]

Pulled straight from his journal

The Captain is in his natural environment when perfecting and strengthening his mind and body. Goes into a daze. Movement remiscent to a skilled predator. It's a sight every gym enthusiast pushes to achieve, and every casual enjoyed drinks in to the fullest

Recovery

His recovery will change depending on his core routine for the day. Sometimes he finishes with a light jog or brisk walk on the treadmill again.

Perhaps even go another round on the rowing machine. Helps him clear the daze and focus his mind in preparation for the next phase.

But it culminates to a relaxing session of yoga because this man knows the benefits of centering himself post pump and grind.

And this is where you come in. He's more than happy to assist in perfecting your downward dog in the process while he lets his body recover from a rough workout.

Expect to be pulled into a private room once he's all limbered up after his full exercise session. Nothing quite like finishing his routine by emptying himself in your needy little hole. (Post endurance high nut is his favorite, afterall)

Captain MacTavish Masterlist

[ashleyloob]

Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

[ranjith11]

Top 10 exercises to build muscle | Akram Yoga & Personal Training

In this video, we talk about how to build muscles and the top ten muscle-building exercises. Let's watch the video Top 10 exercises to build muscle by Akram yoga & personal training.

[writingquestionsanswered]

I've had ideas for stories I want to write, I write down a bullet point outline, but then I struggle with the actual writing bit. I can think and imagine a full scale plot with hooks, twists, etc but there's a block.

I've always struggled with getting my thoughts put into words that make sense for how I see it. Or just putting thoughts into words in general.

Do you have any advice that may help?

Plot Fleshed Out, Can't Write

When you understand plot and story structure, have the plot fleshed out and outlined, but still can't write, it's almost certainly because you're lacking one or more of the following:

1 - Inspiration - Your story's outline is sort of like the wooden studs, struts, joists, and beams that serve as the underlying structure of a house. You can have detailed instructions for how to build the actual house, but if you don't have ideas for what materials to use to build the walls, the kind of roof to put up, what type of floors to put in, what color to paint the walls, and how to decorate everything, you'll only ever have a structure. That's why one of the most important things you can do as a writer is make sure you have a full creative well at all times. If you're struggling to take a detailed outline and turn it into an actual story, it's probably because your creative well is dry. You have the structure, you just don't have ideas for what to do with it. So, spend some time Filling Your Creative Well and you'll find that ideas for what to actually write come pouring in.

2 - Motivation - Believe it or not, you can have a detailed outline and a full creative well providing you with lots of ideas for what to write, and you can still be unable to actually write anything. All kinds of things can hamper our motivation to write, from self-doubt and distraction to not feeling well or life getting in the way. My posts: Feeling Unmotivated with WIP, Worried About Writing Style, Delaying Writing Out of Fear, Writing and Depression, Would Rather Be Doing Other Things can help with some of the common motivation zappers.

3 - Excitement - Even with a detailed outline, a great story idea, tons of great ideas, and plenty of motivation to write, if you're not excited about your idea--about the characters, setting, plot details, all of it--you may find yourself struggling to actually write. My posts: Guide: How to Rekindle Your Motivation to Write, Getting Excited About Your Story Again, and

3 - Excitement - Even with a detailed outline, a great story idea, tons of great ideas, and plenty of motivation to write, if you're not excited about your idea--about the characters, setting, plot details, all of it--you may find yourself struggling to actually write. My posts: Guide: How to Rekindle Your Motivation to Write, Getting Excited About Your Story Again, and Getting Unstuck: Motivation Beyond Mood Boards & Playlists has some ideas for how to reignite the spark of excitement for your story.

4 - Practice - Knowing how stories work and being able to actually write one are two completely different things. Kind of like you can know how to read sheet music and understand how to play a piano, but that doesn't mean you can just sit down and play a beautiful, flawless concerto. Writing requires practice, and practice means you have to spend a lot of time writing not-so-great stuff before you can write great stuff. But if you never take the time to write the not-so-great stuff, or if you never start writing because you feel like what you write has to be immediately perfect, you'll never get the practice you need. So, just start writing. Do writing prompts. Write fan-fiction. Journal. Any kind of writing will exercise your writing muscles and get them into shape.

5- Energy - Having the physical and mental energy to write is just as important as everything above. If you're lacking in energy, you're not going to feel like writing when you sit down and try to write. So, self-care is super important when you're going to be writing. Make sure you're getting enough sleep, exercising, and eating right. Try to avoid doing things that sap your physical and mental energy if you know you're planning to write later. Take some time to figure out the time of day that works best for you energy-wise and try to schedule your writing time then.

Happy writing!

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I’ve been writing seriously for over 30 years and love to share what I’ve learned. Have a writing question? My inbox is always open!

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[dylawas-reblogs]

Larian is wrong. Gale does not have a six pack. Gale does not have abs. Let me propose what's really going on with that dude.

First, let's look at the fighting style of the wizard. Yeah, they have a quarterstaff, but those are usually a last resort defense and not a primary form of attack. You still want to have the upper body strength to swing one around that's decently enough made to not snap like a twig if you've got to defend from an axe in a pinch, so they're not light, but it's not like he's bench pressing with the thing either. He's also not twirling it like a baton, or using it in a martial manner like a monk would, but that's where the other component of a wizard's fight style comes in; casting spells.

I'm not going to pretend I fully know/understand all the intricacies of magic and spellcasting in the Forgotten Realms, I play DND but we ignore that spell component bullshit. Somatic and verbal components still matter, but material? Ppf. Fuck that. All that is to say, take what I'm gonna suggest with a heap of salt.

Pretty much every spell in existence has a somatic component, meaning you move your arms and hands in a certain way to make it happen. So wizards may not be doing much heavy lifting, but they're still moving their arms a lot. Probably having to brace themselves to cast more powerful spells, too. And you can still very much build some muscle tone even if you're not throwing around bags of sand. Gymnasts and swimmers come to mind in this particular instance. Like yes I'm sure they train in other ways (and I know they rely on core and leg strength way more) but you can't tell me none of their increased arm strength comes from doing their actual sport.

And hell, as I was typing that out, maybe wizards do have arm-specific strength building exercises they do outside of spell casting. At the very least they're doing some hyper specific things with their wrists and fingers. Violinists do finger strength building exercises. That's totally not out of the question. It's likely, really.

Posture is also important for a wizard, not just because good posture keeps you alive in most dangerous circumstances in general, but it keeps you properly balanced to cast, and cast accurately. Given Gale's reprieve from the public eye for a year, though, this aspect has admittedly probably taken a little hit, and changes in posture can change the way a body's weight is distributed. And I want to make it very clear-- I don't think this man is thin. Especially not now, not with time and age. But I also don't think he completely stopped keeping up with his spellcasting, either. He'd want to keep his mind, tongue, and fingers sharp. This man doesn't do core exercises, mind, but he probably only spent the first few... Weeks? Maybe a month or two-- wallowing. You can take the wizard out of the spells, but you can't take the spells out of the wizard. He was trained to cast with efficiency and precision, and he'll keep doing that, so his posture, and therefore core strength, wouldn't completely lapse. In short, tummy plush, but likely not round.

Now, everything beneath the belly isn't as important for a wizard's needs, so I'm going to skim past them a little to get to my conclusion, but to summarize, if he has cake it's not because he was doing squats, if his thighs are thick it's not because of muscle, and we all know this man's knees are dogshit. There's a reason one of his canon lines is, "Given my propensity towards verbosity, it surely can't be a surprise that I have a practiced tongue." Suureee bud you can use that as your excuse for being a cunning linguist instead of your knees.

In conclusion, all of this is to get to the point that Gale does not have abs. Gale is, in fact, closer to dadbod, with some pretty decent upper body strength.

Oh yeah and he's hairy. I don't make the rules sorry.

[forcedtogrow]

Addressing Pre-T, Pre-transition Anons

I’m getting quite a few asks from pre-T guys about how much you can change your body pre-T, what exercises to do, how to fix body fat redistribution etc. and it has gotten to be a little too much so im making a blanket post regarding this topic. This post is MY VIEWS AND LIMITS. I am not trying to bully anyone, this is a kink blog for fun and I am not a teacher/doctor/counselor/therapist or parent. I am a fun big brother lmao.

1. There’s only so much you can change your body pre-T, and it’s totally dependent on your genetics and dedication to lifting/gaining muscle. Some guys are lucky and can easily pass without T by just working out, I wasn’t one of them but I’ve seen a handful of guys that did that before T. Even then, some of those guys needed T to get rid of an hourglass/pear shape.

2. You can’t spot lose body fat in hips/thighs/ass. You’d need to lose body fat everywhere, but pre-T your body is most likely to hold onto lower body fat because biology wants those fat reserves to make babies. It’s gross and dysphoria inducing but it’s true.

3. It’s worth it to work out pre-T, especially lifting, to create a solid base to work from. If you already have that you’ll grow so fast on T it’ll feel like magic. I won’t lie that it’s frustrating and awful, because I’ve been there and it feels like spinning the pedals on a bike without moving, but it does pay off.

4. Stay balanced with your diet and don’t force yourself into a crazy calorie deficit. It might not be the time to bulk if you feel like your body is reserving most energy as fat (could be your genetics or activity level), but maintaining a baseline that’s Not underweight is a good start.

5. I’m not in a place to tell you to bulk or cut, especially if I don’t know your height/weight/age/activity level. I am not a doctor or dietician and can only say what works for me and people I know.

6. Don’t just focus on one part of the body, do a full push/pull/legs routine at the very least. Like this: https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs or this for a 6 day split: https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

You need to build full body strength, and more leg muscle can actually masculinize your body and make your hips more boxy.

7. If you can’t transition medically/socially for whatever reason your main focus should be getting out of that situation. This is going to sound harsh but I know many trans people who risked a lot, some trans femme friends that literally risked their lives, and you have to decide what’s important to you. I’m being real because you will only regret waiting—there is no replacement for transition, there is no joy like transition, there is no pain great enough to negate the many many benefits of transition.

I don’t want to get messages like “what if it’s illegal where I live!” That’s not what I’m talking about. It’s sucks, but you either transition or you don’t, and if you don’t that’s up to you, but I cannot assist with that decision. I gave up a lot to transition and waited several years to start hrt for reasons too personal to disclose. I ruined relationships with family among other things, so please do NOT ask me for advice on this because I will not be coddling/sweet. Being a man is hard and messy and a sacrifice.

8. I will tell you what I eat and give general advice of bulking/eating but I will not make a meal plan for you. Every body has different needs that only you and a dietitian can work through, I’m not a licensed professional and don’t want anyone to take what I eat as the only way to eat.

9. If you cannot transition because you are a minor stay off my blog. Sorry!!

[reminiscingtonight]

Head Over Heels

Leah Williamson x Reader

Word Count: 1.6k

[WOSO Masterlist]

Leah doesn’t mean to stare. Really, she doesn’t. 

But when you lift the bottom of your shirt to wipe away the sweat on your forehead, Leah can’t help the way her eyes drift down to your abs. You’re all fit, most girls having well defined muscles themselves, but something about yours has Leah biting down on her lip, staring unabashedly as she helps collect loose balls around the field. 

One of the girls shout at you, telling you to stop showing off your assets. The shirt stays in your hands, but you stop wiping at your face, confusion etched all over your expression. It’s sometimes cute how oblivious you are to your good looks and even better physique. 

Leah’s still watching when it finally clicks for you, the embarrassed smile turning into a knowing smirk. When you start posing, playing to the hoots of your teammates, Leah stumbles over her feet. 

And straight into Katie. 

The Irish woman lets out an indignant cry when she drops the stack of cones she just spent the last couple minutes picking up. “Leah!”

Somehow it takes the two of them longer to pick up the spilled cones than Katie did by herself. The two of them keep pushing each other, their laughter and jokes making the process ten times longer. By the time Leah remembers what got her in this mess in the first place, she doesn’t know how much time has passed. 

Leah raises her head to see you already looking her way. The second your eyes make contact, your smirk instantly fades into a shyer, more genuine smile again. Your hand raises in a half-wave greeting.

Leah ducks her head, a blush instantly spreading across her face.

---

As much as Leah loves football, she always dreads weight training. Yes, it’s important to build muscle and keep up her strength, but damn is it tiring and damn does it allow her mind to drift to many places it definitely should not be drifting to. 

Especially when you’re in view. 

You’ve just switched positions with Lucy, the defender having just finished her own reps. Lucy helps you get the weight off the rack, keeping a careful hand on your back until she’s sure you’ve got your feet firmly planted.

And then you start squatting. 

Leah has to fight the urge to groan. See, she would be fine if you were not checking your posture in the mirror or maybe just not standing right in front of her. But the problem simply lies in the fact that you are standing in front of her. And you are facing the mirror. Which means Leah’s getting an eyeful of your ass every time you go to squat.

Leah’s not sure how she’s going to survive conditioning today. 

The music playing overhead on the speakers cycles through song after song. The entire time Leah just watches you go through the motions of your own exercises. It isn’t until there’s a strangled wheezing sounding off from next to her that Leah rips her eyes away from you and back to where they should have been all this time. 

“Shit!” she hisses, quickly grabbing hold and racking Keira’s bar.

The first thing her best friend does is rub at her chest and hack out her lungs. Keira’s next act is to repeatedly whack at Leah’s thigh. 

Leah squeaks in response, instantly recoiling from the hits. 

“I cannot believe you risked my life to ogle (Y/N). She’s hot, I get it, but c’mon Leah.” Keira looks more amused than annoyed, but she still looks a bit annoyed nonetheless. 

“Hey, be happy you don’t have to see this every week.” Beth chuckles from her spot next to the other two Lionesses. “Leah’s about ten times worse when exposed to (Y/N) lifting weights back with the Arsenal girls.” The blonde striker ignores the glare Leah throws her way. 

“Let’s be honest, nothing’s worse than going to the beach with the two of them,” Keira jokes back.

Leah’s seconds away from strangling the two girls next to her when she notices movement from the corner of her eye. 

She refocuses her attention back towards you… just as you make eye contact with her through the mirror. 

Your eyes go wide at the same time Leah’s does. Your face burns a little bit when you realize she’s been watching you while hers does so for being caught. 

Leah awkwardly scratches at the back of her neck, wondering how in the world she’s going to explain this away when your look of surprise quickly morphs into one of amusement.

And then you wink. 

Leah jolts so suddenly that she slams into the weight rack, sending the loose weights crashing to the floor. 

---

Leah’s not sure why she thought taking a bunch of rowdy football players to a bowling alley was a good idea. But she did. And now here you all are. 

Some of the younger girls are causing a ruckus near the bowling lanes, another half of the team scampered away into the arcade the second you walked in. You’re sitting quietly at one of the tables in the back with Lia, the two of you deep in conversation while Leah and another group of the girls grab some food for the rest of you. 

She must’ve been staring too often, for she’s only just paid for the food when Caitlin starts poking fun at her. 

“Earth to Leah, Lia and (Y/N) aren’t going anywhere,” the Australian snickers. 

Caitlin’s observation catches Steph’s attention, the second Australian quickly jumping in on the fun. “If you stare any harder, you might burn the two of them into crisps.”

“The two of you are literally the worst,” Leah complains, face turning red from their teasing.

It’s rare to ever find a day when the team goes out and not have at least one of them make fun of the way Leah’s so obviously smitten with you. It always makes it all the more fun when you’re always oblivious to the way she stares or clumsily runs into things whenever you’re in her presence.

Good for Leah, she’s actually perfected tuning out most of the teasing. After all, you can’t really get far in life if you don’t have thick skin. It isn’t until both of the Australian’s eyes go wide, fixated right over her shoulder that Leah tunes back into the conversation. However, neither of them have a chance to say anything before Leah hears a familiar voice. 

“What’cha guys laughing at?”

Startled, Leah turns around, accidentally knocking over one of the cans next to her in the process. She watches with horror as it drops towards the ground. She’s mentally imagining the amount of work she’ll have to do to clean it up when a hand darts in front of her.

You snatch the can out of the air before it can make contact with the ground. 

“Hi,” Leah breathes out. 

Your grin turns dopey. “Hi, babe. I think you dropped this.”

Leah blushes when you hand her the soda can. 

“I’d wait a little bit before opening it.” You look over your shoulder mischievously. “Or give it to Katie.” 

Caitlin lets out a bark of laughter at your suggestion. “I think she might kill you if you did that.”

Eventually the four of you move on to another topic of conversation, hoping to kill more time until the rest of the food arrives. You’re unusually silent, more than content to rest your chin on Leah’s shoulder, hands wrapped around her waist. 

“Any reason why you’ve decided to come join us?” Leah hums during a lull in the conversation, relaxing against your arms. 

“Just missed you.” You shrug as if it’s the most obvious thing ever. 

Caitlin fake gags. “You guys are disgustingly in love.”

“As if you don’t do the same with your own girlfriend,” Steph snorts. She gives you a fist bump when you hold your hand out for one.��

“You’re supposed to be on my side,” the forward grumbles. 

“Not so fun when you’re on the receiving side now, isn’t it.” Leah tsks under the breath. 

All she receives is a death glare, one she is quick to ignore. 

When your food finally arrives, the two Australians are quick to depart. You and Leah take your time, carefully stacking the trays. 

You probably could’ve grabbed some more, but you seem content with having one hand pressed against Leah’s back. There’s really no reason for such a touch, but Leah couldn’t find herself to complain. 

Except for the fact that the feel of your hand is a little too distracting. 

Leah doesn’t even make it past the first set of stairs without nearly face-planting. It’s only your arm dropping to hook Leah’s waist that stops her from meeting an untimely demise 

“Sorry.”

“Don’t apologize. I think it’s cute when you stumble over your feet.” Your words are accompanied with a cheeky grin and a wink. 

So okay, yes, Leah might be a klutz whenever you’re near her. And your friends might all tease her for never being able to stay on her two feet. But at the end of the day, Leah wouldn’t have it any other way. As long as you’re there to catch her, she wouldn’t mind falling for you every day. 

[lets-talk-spirituality]

Let’s Talk About: The Root Chakra

The root chakra is the first chakra, associated with the color red, and rules your tailbone, feet and glutes (the part of you that touches the ground when you walk or sit).

The root chakra governs your groundedness and feeling safe in your body and environment. It’s what helps you feel rooted and stabilized. It quite literally roots your energy into the planetary grid. Think of your root chakra as the metal conductors on a plug and how when you connect it to the wall socket a flow of energy is formed. That’s how the root chakra works with your own energy.

Root Chakra Blockages

Blockages can occur when your safety is threatened—abuse, physical assaults, being stalked, living around unstable people or in unstable conditions, to name a few. Or when your space, autonomy, or rights are violated—sexual assault or similar things.

You may also struggle with root chakra imbalances if you struggle to ground your energy through your full system, ie your energy is sort of stuck in the crown. That’s why spiritual people say it’s important to ground yourself. You can get so crown heavy you disconnect from your body and struggle to move or operate it. This has happened to me.

As a naturally spiritual person, I actually struggle to move my energy down to my root. Especially because my way of dealing with not feeling safe was to escape into daydreams or to go find somewhere to hide alone. I’m used to keeping my energy up higher, in my crown and third eye, where it’s safer. As I’ve been healing I’ve consciously been pushing my energy down. It usually gets blocked starting at throat chakra then down.

Signs of Root Chakra Imbalances:

— feeling spacy or unable to focus (struggling to ground the energy from your mind)

— feeling separate from your body or dissociation (struggling to ground due to a disconnect in your flow of energy through your energetic field)

— feeling paranoid about your safety, or like thinking people are out to get you, being so worried about someone breaking into your house, etc. (not grounding into the safety of this now moment via your mental body)

— shutting down, if you freeze or shut down in response to conflict or other triggering, this is a sign of root chakra imbalance at the point of entry of the root chakra

— anxiety, aka excessive fear about things outside of your now moment

— lower back pain or feet and ankle issues

How to Heal Your Root Chakra:

— somatic exercise, specifically yoga around hip opening exercises, and thigh stretching, stretching of the glutes, this can carry a lot of trauma associated with the root chakra

— eating root vegetables

— walking barefoot on the ground

— sitting and meditating on the ground, connect the palms of your hands to the ground and imagine energy flowing up through you from all the skin contact you make with the ground, lying down will be the most contact

— spending time outside

— eating heavy food or wearing heavy clothes (since root chakra imbalances struggle to ground you, eating things or wearing things that add weight can force you down too—that’s how weighted blankets work. They weigh the person down so they can feel more safe when they are having anxiety aka a root chakra imbalance because anxiety is rooted in fears that are usually not present at the moment

— building muscle, again adds weight and can make you feel more grounded in your body

— surround yourself with the color red and things that light you up with passion