#weightloss buddy

[juliafoxxx115]

WHAT ARE YOU DOING RN?

Do you want to be sk1nny?!

Use this inspo to get up and get those 10k steps you PROMISED yourself!!

[user0skinty]

gr0ssp0

[knightsgirl]

Reasons to restrict/not binge

1. To have control over something. Life can get so messy, and change is inevitable. Let this be the one thing you control. Your body your weight.

2. Be motivated by the challenge. Get competitive with yourself and the race to weight loss. Setting a due date is a way to keep yourself motivated and focused on restricting.

3. nobody else is putting the fat on your body. It’s all you. You make the choice to look how you look. Change it. Go for walks and restrict.

4. You will LOOK and FEEL so much happier. Being attractive makes life easier. People pay for your drinks, you get compliments and stares from strangers in awe. It’s paradise. Being hot is the same thing as being a celeb.

5. No matter what you wear, you’ll look good in it.

6. Tip; think with the mindset of eating to live, not living to eat. Eating is a chore, it’s unfortunate. We do NOT like eating, but we will have a little to keep our bodies afloat. Eat to live. Never live to eat.

7. The relief of trusting yourself to get something done.

8. Tip; journal your emotions after binging. Describe in heavy detail how you feel and you’ll never do it again when you read it.

Be safe, be responsible, and happy restricting!

[ultrav10len3]

Nothing tastes as good as skinny feels <3

[shinytragedyexpert]

POV - your account gets termed the same time you just started getting followers and likes

[iluvtraderjoe]

cravings may be loud, but being skinny is louder ᯓᡣ𐭩

[nervousanaa]

workouts!

sorry for the crazy long post 😭

i’m trying to get more into working out and i made chatgpt come up w these workouts lmao, feel free to use!

in order: glutes, core, arms, back, cardio, full body, legs

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Glutes:

Warm-Up

Bodyweight Squats

Stand with your feet shoulder-width apart. Lower your body into a squat, making sure your knees track over your toes, and keep your chest up. Go as low as you can without rounding your back, then push back up through your heels. This warms up your quads, hamstrings, glutes, and hips, priming your lower body for the workout.

Leg Swings (Front to Back)

Stand next to a wall or something to hold onto for balance. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. Do 10-15 swings per leg. This warms up the hip flexors, hamstrings, and glutes. This dynamic stretch also improves flexibility and mobility in the hip joint.

Leg Swings (Side to Side)

Stand with your feet wider than shoulder-width apart. Swing one leg across your body to the opposite side and then back out to the other side. Do 10-15 swings per leg. This targets the hip abductors, adductors, and hip flexors, preparing your legs for lateral movements.

Hip Circles

Stand with your feet shoulder-width apart. Place your hands on your hips and make wide circles with your hips in one direction, then reverse. Do 10 circles in each direction. This helps mobilize the hip joint and increase blood flow to the lower body. It’s especially useful for warming up the glutes, hips, and lower back.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down slowly. Do 15-20 reps. This activates your glutes, hamstrings, and core, helping to engage those muscles before the workout begins.

Workout Routine

Bulgarian Split Squats

Stand about two feet away from a chair or bench. Place one foot on the chair behind you. Lower your hips down until your front leg is at a 90-degree angle, keeping your chest upright. Push back up to the starting position. Do 3 sets of 10-12 reps per leg. If you have dumbbells, hold them at your sides for added resistance.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Push through your heels to raise your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down slowly. Do 3 sets of 15-20 reps. Add a resistance band just above your knees for added resistance and to activate your glutes more.

Hip Thrusts

Sit on the floor with your upper back resting against a bench or couch. Roll a barbell or hold a dumbbell over your hips (optional), then press through your heels to raise your hips towards the ceiling. Squeeze your glutes at the top and lower back down slowly. Do 3 sets of 12-15 reps. Perform with control, focusing on the squeeze at the top.

Step-Ups

Stand in front of a sturdy chair or bench. Step up onto the chair with one leg, pushing through your heel to lift your body up. Step down and repeat on the other leg. Do 3 sets of 12 reps per leg. Hold dumbbells at your sides for added resistance.

Donkey Kicks

Start on your hands and knees in a tabletop position. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat. Do 3 sets of 15 reps per leg. Add a resistance band around your thighs for extra tension.

Lateral Band Walks

Place a resistance band around your legs just above your knees (or ankles for more challenge). Squat slightly and step sideways, keeping tension on the band. Take 10-15 steps in one direction, then reverse. Do 3 sets of 20 steps in each direction.

Sumo Squats

Stand with your feet wider than shoulder-width apart and toes pointing outward. Lower your body into a squat position, making sure your knees are tracking over your toes. Push back up through your heels, squeezing your glutes at the top. Do 3 sets of 12-15 reps. Hold a dumbbell or kettlebell for added resistance.

Cooldown

Glute Stretch (Pigeon Pose or Figure Four Stretch)

Lie on your back, and cross one ankle over the opposite knee. Gently pull the bottom leg towards your chest, feeling the stretch in the glutes and outer hips. This stretches the glutes, piriformis, and hip rotators, helping to release tension in the hip area.

Hip Flexor Stretch

Start in a lunge position, with one knee on the floor and the other leg bent at 90 degrees in front. Push your hips forward, feeling a stretch in the hip flexors of the leg that’s on the floor. This stretch helps to open up the hips and relieve tension in the hip flexors, which can become tight from squatting and lunging.

Hamstring Stretch

Sit on the floor with one leg extended straight out. Reach towards the toes of the extended leg, keeping your back straight. You should feel a stretch along the back of your leg. This targets the hamstrings, which are often worked during leg and glute exercises. It also helps improve flexibility.

Quad Stretch

Stand on one leg and pull your opposite foot towards your glutes. Hold your ankle to stretch the front of your thigh. This stretches the quads, which work hard during exercises like squats and lunges. It helps prevent tightness in the front of your thighs.

Calf Stretch

Stand facing a wall and place your hands against it. Step one leg back and keep both heels flat on the ground. You should feel a stretch in the back of your calf. The calves are involved in almost every leg movement, and stretching them helps improve mobility and reduce stiffness.

Standing or Seated Forward Fold

Stand with your feet hip-width apart and slowly bend forward at the hips, letting your head and upper body drop towards the floor. You can keep your knees slightly bent or straight. This stretch targets the lower back, hamstrings, and calves, helping to release tension in the posterior chain after leg-heavy movements.

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Core:

Warm-Up

Torso Twists

Stand with your feet shoulder-width apart and hold your arms out in front of you at shoulder height. Twist your torso to one side, then the other, while keeping your hips facing forward. Do 15-20 reps per side. This warms up your obliques, lower back, and shoulders.

Side Bends

Stand with your feet hip-width apart and place your hands behind your head. Slowly bend to one side, bringing your elbow down toward your hip, then return to the starting position. Repeat on the other side. Do 10-15 reps per side. This targets the obliques and improves mobility in your spine.

Standing Crunches

Stand tall with your feet hip-width apart. Raise one knee towards your chest, while bringing your opposite elbow down to meet it. Alternate sides for 10-15 reps per side. This activates your abs and engages your hip flexors as well.

Cat-Cow Stretch

Start on your hands and knees in a tabletop position. Inhale and arch your back (cow), lifting your chest and tailbone, then exhale and round your back (cat), tucking your chin toward your chest. Repeat for 10-15 reps. This helps warm up the spine and activate your abdominal muscles.

Hip Circles

Stand with your feet shoulder-width apart, hands on your hips. Slowly make circles with your hips in one direction, then reverse. Do 10 circles in each direction. This mobilizes the hip joints and engages your core to stabilize.

Workout Routine

Plank

Start in a forearm plank position, keeping your body in a straight line from head to heels. Hold for 30-45 seconds, engaging your core, glutes, and shoulders. Do 3 sets. Make sure to keep your hips level and avoid letting them sag.

Bicycle Crunches

Lie on your back with your knees bent and hands behind your head. Bring your right elbow and left knee towards each other while straightening your right leg. Switch sides in a cycling motion, alternating for 15-20 reps per side. This works your upper abs, lower abs, and obliques.

Russian Twists

Sit on the floor with your knees bent and feet lifted, keeping your back at a 45-degree angle. Hold a weight or just clasp your hands in front of you. Twist your torso to one side, then the other, engaging your core as you rotate. Do 3 sets of 20 reps (10 per side). This targets the obliques and upper abs.

Leg Raises

Lie on your back with your legs extended and your arms by your sides. Slowly lift your legs towards the ceiling while keeping them straight, then lower them back down without touching the ground. Do 3 sets of 12-15 reps. This targets your lower abs and helps strengthen the hip flexors.

Mountain Climbers

Start in a high plank position. Bring one knee towards your chest, then quickly switch legs in a running motion. Continue for 30-45 seconds, alternating legs. This is great for your core stability and also gets your heart rate up, working your abs, shoulders, and legs.

Dead Bugs

Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees. Slowly lower your right arm and left leg towards the ground, then return to the starting position and switch sides. Do 3 sets of 12-15 reps per side. This engages your lower abs and helps improve coordination and stability.

Flutter Kicks

Lie on your back with your legs extended and hands under your hips. Lift your legs slightly off the ground and alternate kicking them up and down in a fluttering motion, keeping your abs engaged. Do 3 sets of 30 seconds. This strengthens the lower abs and helps tone the legs.

Cooldown

Child’s Pose

Start on your hands and knees, then sit back on your heels, extending your arms out in front of you. Hold for 30 seconds to 1 minute. This stretches the lower back, hips, and shoulders, helping to release tension in the core.

Cobra Stretch

Lie on your stomach and place your hands under your shoulders. Push your chest up off the ground, extending your back. Hold for 20-30 seconds. This stretches the abs, lower back, and chest, helping to release tension in the front of your body.

Seated Forward Fold

Sit with your legs extended straight out. Reach your arms forward and hinge at your hips, bringing your chest towards your thighs. Hold for 30 seconds to 1 minute. This stretches your hamstrings, lower back, and helps elongate the spine after working your core.

Torso Stretch

Sit or stand tall, then gently twist your torso to one side, holding the stretch for 20-30 seconds. Repeat on the other side. This targets the obliques and helps relieve any tightness in the sides of your body.

Knees to Chest Stretch

Lie on your back and pull both knees towards your chest, holding them with your hands. Hold for 30 seconds to 1 minute. This stretches the lower back and helps release tension after working your core.

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Arms:

Warm-Up

Arm Circles

Stand with your arms extended straight out to the sides. Make small circles, gradually making them larger. Do this for 20-30 seconds in one direction, then reverse. This warms up the shoulders and arms.

Shoulder Rolls

Stand tall with your feet shoulder-width apart. Roll your shoulders forward in a circular motion for 10-15 reps, then reverse the direction. This mobilizes the shoulder joints and helps reduce tension.

Dynamic Chest Opener

Stand with your feet shoulder-width apart. Open your arms wide as if you’re giving a hug, then swing them forward and cross them in front of your chest. Do 10-15 reps. This stretches and warms up the chest and shoulders.

Bicep Stretch

Extend your arm straight in front of you, with your palm facing upwards. Use the opposite hand to gently press your fingers back, stretching your bicep. Hold for 15-30 seconds per arm. This prepares the biceps for movement.

Triceps Stretch

Raise one arm overhead and bend the elbow to bring your hand down toward your back. Use your opposite hand to gently press your bent elbow, feeling the stretch in the triceps. Hold for 15-30 seconds per arm. This loosens up the triceps and shoulders.

Workout Routine

Push-Ups

Start in a high plank position with your hands placed slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, then push back up. If regular push-ups are too difficult, you can modify by doing knee push-ups. Do 3 sets of 8-12 reps. This works your chest, shoulders, and triceps.

Dumbbell Chest Press

Lie on your back on a bench or the floor with a dumbbell in each hand. Press the weights up towards the ceiling, then lower them back down slowly. Do 3 sets of 10-12 reps. This targets the chest, shoulders, and triceps.

Tricep Dips

Sit on the edge of a sturdy chair or bench with your hands placed next to your hips. Lower your body down by bending your elbows to about 90 degrees, then push back up. Keep your feet flat on the ground for stability. Do 3 sets of 10-12 reps. This isolates the triceps and helps strengthen them.

Dumbbell Rows

Place one knee and hand on a bench or chair. With a dumbbell in the opposite hand, pull your elbow back in a rowing motion while keeping your core engaged. Lower the weight back down slowly. Do 3 sets of 12-15 reps per arm. This targets the back, biceps, and shoulders.

Lateral Raises

Stand with a dumbbell in each hand, palms facing inward. Raise your arms out to the sides until they’re parallel to the floor, then lower back down slowly. Do 3 sets of 12-15 reps. This works the shoulders, particularly the lateral deltoid, and helps with shoulder stability.

Bicep Curls

Stand with a dumbbell in each hand, palms facing forward. Curl the weights up towards your shoulders, keeping your elbows close to your body. Lower them back down slowly. Do 3 sets of 12-15 reps. This isolates the biceps and helps build arm strength.

Plank to Push-Up

Start in a forearm plank position. Push up onto your hands, one arm at a time, then lower back down onto your forearms. This targets the chest, shoulders, and triceps while engaging your core. Do 3 sets of 8-10 reps.

Cooldown

Child’s Pose

Start on your hands and knees, then sit back on your heels, extending your arms out in front of you. Hold for 30 seconds to 1 minute. This stretches the shoulders, arms, and back.

Overhead Triceps Stretch

Extend one arm overhead and bend your elbow, bringing your hand down toward your back. Use the opposite hand to gently press your bent elbow for a deeper stretch. Hold for 20-30 seconds per arm. This releases tension in the triceps and shoulders.

Cross-Body Shoulder Stretch

Extend one arm straight across your chest, and use your opposite hand to pull it closer to your body. Hold for 20-30 seconds per arm. This stretches the shoulders and upper back, helping to release tightness.

Chest Opener Stretch

Stand tall and interlace your fingers behind your back, then straighten your arms and gently lift them. Open your chest, looking upward. Hold for 20-30 seconds. This stretches the chest, shoulders, and upper back, improving posture.

Cat-Cow Stretch

Start on your hands and knees in a tabletop position. Inhale and arch your back (cow), lifting your chest and tailbone, then exhale and round your back (cat), tucking your chin toward your chest. Repeat for 10-15 reps. This mobilizes the spine and relaxes the upper body.

Standing Forward Fold

Stand tall with your feet hip-width apart. Hinge at your hips and slowly lower your upper body towards your legs, allowing your arms to hang. Hold for 30 seconds to 1 minute. This helps stretch the hamstrings, lower back, and relieves tension in the shoulders.

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Back:

Warm-Up

Arm Circles

Stand tall with your arms extended out to the sides. Slowly make small circles, gradually making them larger. Do this for 20-30 seconds in one direction, then reverse. This mobilizes the shoulder joints and warms up the upper back.

Torso Twists

Stand with your feet shoulder-width apart and your arms extended out in front of you. Twist your torso to one side, then to the other, engaging your core. Do 15-20 reps per side. This warms up the spine and engages the back muscles.

Cat-Cow Stretch

Start in a tabletop position on your hands and knees. Inhale, arch your back (cow), and lift your chest and tailbone. Exhale, round your back (cat), tucking your chin. Repeat for 10-15 reps. This stretches the spine and engages the back muscles.

Dynamic Back Stretch

From the tabletop position, extend one arm forward and the opposite leg backward. Hold for 2-3 seconds, then return to the starting position and switch sides. Do 10-12 reps per side. This activates the back muscles and improves coordination.

Workout Routine

Deadlifts

Stand with your feet hip-width apart and a dumbbell or barbell in front of you. With a straight back, hinge at your hips and lower the weight towards the floor, keeping your knees slightly bent. Push your hips forward to return to standing. Do 3 sets of 10-12 reps. This targets the lower back, glutes, and hamstrings.

Bent-Over Rows

Stand with your feet hip-width apart, knees slightly bent, and lean forward at your hips, keeping your back flat. Hold a dumbbell in each hand, with palms facing your body. Pull the weights up toward your torso, squeezing your shoulder blades together, then lower them back down. Do 3 sets of 12-15 reps. This works the middle back, rhomboids, and lats.

Single-Arm Dumbbell Rows

Place one knee and hand on a bench, keeping your back flat. Hold a dumbbell in the opposite hand, with your arm extended toward the floor. Pull the dumbbell toward your ribcage, then slowly lower it back down. Do 3 sets of 12-15 reps per arm. This isolates the lats and upper back.

Pull-Ups

If you have access to a pull-up bar, pull-ups are a great way to target your lats and upper back. Grab the bar with your palms facing away from you and hands slightly wider than shoulder-width apart. Pull your chin above the bar by engaging your back and lats, then slowly lower yourself back down. Do 3 sets of 5-10 reps (or as many as you can do).

If you’re not able to do a full pull-up with your body weight yet, try one of these alternatives to build strength:

- Assisted Pull-Ups (with a Resistance Band): Loop a resistance band over the pull-up bar and place your foot or knee in the band to assist your pull. Perform pull-ups as usual, with the band helping to reduce the amount of body weight you’re lifting. Do 3 sets of 6-10 reps, depending on the resistance level.

- Negative Pull-Ups: Start by standing on a sturdy chair or bench to place yourself at the top of the pull-up position, with your chin over the bar. Slowly lower yourself down to a dead hang position as slowly as possible (aim for a 3-5 second descent). This targets the same muscles as a full pull-up and helps you build strength to eventually perform the full movement. Do 3 sets of 3-5 reps.

Reverse Flys

Sit on the edge of a bench or stand with a slight forward lean at your hips. Hold a dumbbell in each hand, palms facing each other. With a slight bend in your elbows, open your arms out to the sides, squeezing your shoulder blades together, then lower the weights back down. Do 3 sets of 12-15 reps. This targets the rear deltoids and upper back muscles.

Superman

Lie face down on the floor with your arms extended out in front of you. Lift your chest, arms, and legs off the ground simultaneously, squeezing your back muscles as you lift. Hold for 2-3 seconds, then lower back down. Do 3 sets of 10-12 reps. This strengthens the lower back, glutes, and shoulders.

Cooldown

Child’s Pose

Start in a kneeling position, then sit back onto your heels and extend your arms forward on the floor. Hold for 30 seconds to 1 minute. This stretches the lower back and shoulders, helping to release tension.

Cobra Stretch

Lie on your stomach, placing your hands under your shoulders. Push your chest up off the ground, extending your back. Hold for 20-30 seconds. This stretches the front of the torso and helps lengthen the lower back.

Seated Forward Fold

Sit with your legs extended straight out in front of you. Hinge at your hips and reach your chest toward your legs, keeping your back straight. Hold for 30 seconds to 1 minute. This stretches the hamstrings, lower back, and calves.

Thread the Needle

Start on all fours in a tabletop position. Slide your right arm under your left arm, bringing your right shoulder and ear to the ground. Hold for 20-30 seconds, then switch sides. This stretches the upper back, shoulders, and arms.

Cat-Cow Stretch

Continue in a tabletop position. Inhale, arch your back (cow), lifting your chest and tailbone. Exhale, round your back (cat), tucking your chin. Repeat for 10-15 reps. This mobilizes the spine and stretches the back muscles.

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Cardio:

Warm-Up

March or Jog in Place

Start with a light march, gradually increasing the speed to a light jog. Focus on lifting your knees high and swinging your arms. Do this for 2-3 minutes to get the blood flowing and warm up your body.

Arm Circles

Extend your arms out to the sides and make small circles, gradually making them bigger. Do this for 20-30 seconds in one direction, then reverse. This will help loosen up your shoulders and arms.

Dynamic Stretching

Leg swings: Stand with one hand on a wall or sturdy surface, and swing one leg forward and backward, then side to side. Perform 10-15 swings per leg. This stretches the hip flexors and hamstrings.

Torso Twists: Stand with your feet hip-width apart and your arms extended in front of you. Rotate your torso side to side, keeping your hips stationary. Do 10-15 twists per side. This stretches your core and warms up your upper body.

Workout Routine

3-4 reps each!

Jumping Jacks

Stand with your feet together and your arms at your sides. Jump your feet out wide while bringing your arms overhead, then jump back to the starting position. Perform for 40 seconds, then rest for 20 seconds.

High Knees

Stand with your feet hip-width apart. Jog in place while driving your knees up towards your chest as high as possible. Engage your core. Perform for 40 seconds, then rest for 20 seconds.

Mountain Climbers

Start in a plank position with your arms straight and body in a straight line. Bring one knee towards your chest, then quickly switch legs, as if you’re “climbing.” Perform for 40 seconds, then rest for 20 seconds.

Burpees

Stand with your feet shoulder-width apart. Squat down, placing your hands on the floor. Jump your feet back into a plank position, then jump your feet forward to your hands, and explosively jump up, reaching for the ceiling. Perform for 30 seconds, then rest for 30 seconds.

Jump Squats

Stand with your feet shoulder-width apart. Lower into a squat, keeping your chest up and knees behind your toes. Explode upwards, jumping as high as you can, then land softly back into a squat position. Perform for 30 seconds, then rest for 30 seconds.

Skater Jumps

Stand with your feet shoulder-width apart. Jump laterally to one side, landing on one foot while bringing your opposite leg behind you. Jump to the other side, mimicking a skating motion. Perform for 40 seconds, then rest for 20 seconds.

Plank Jacks

Start in a plank position with your body in a straight line from head to heels. Jump your feet out to the sides and back in, similar to a jumping jack. Perform for 40 seconds, then rest for 20 seconds.

Cooldown

Standing Forward Fold

Stand tall and slowly bend forward at the hips, letting your chest fall towards your thighs. Keep a slight bend in the knees if necessary. Hold for 30 seconds to 1 minute to stretch the hamstrings and lower back.

Hip Flexor Stretch

Step one leg back into a lunge position, keeping your back knee on the ground. Push your hips forward to stretch the hip flexors and quads. Hold for 30 seconds per side.

Standing Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and hold onto something for balance if needed. Hold for 20-30 seconds per leg.

Chest Opener Stretch

Stand tall, interlace your fingers behind your back, and straighten your arms. Open up your chest and shoulders by lifting your hands away from your back and slightly leaning forward. Hold for 20-30 seconds.

Cat-Cow Stretch

Start in a tabletop position (on hands and knees). Inhale as you arch your back (cow) and lift your chest and tailbone. Exhale as you round your back (cat), tucking your chin. Repeat for 10-15 reps.

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Full-Body:

Warm-Up

Jumping Jacks

Start by standing with your feet together and your arms by your sides. Jump your feet out wide while raising your arms overhead, then jump back to the starting position. Do this for 1-2 minutes to get your heart rate elevated and your body moving.

Arm Circles

Extend your arms out to the sides and make small circles, gradually increasing the size. Do this for 20-30 seconds in each direction to warm up your shoulders and upper body.

Leg Swings

Stand with one hand on a wall or sturdy surface. Swing one leg forward and backward, keeping the movement controlled. Perform 15-20 swings per leg. This will loosen up the hips and hamstrings.

Torso Twists

Stand with your feet shoulder-width apart and your arms extended in front of you. Rotate your torso side to side, keeping your hips stable. Perform 15-20 twists per side. This warms up your core and improves mobility.

Workout Routine

3-4 reps :)

Squats

Stand with your feet shoulder-width apart. Lower your hips back and down, keeping your chest up and knees behind your toes. Push through your heels to stand back up. Do 15-20 reps. This targets your legs, glutes, and core.

Push-Ups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, keeping your elbows at a 45-degree angle, then push yourself back up. Do 10-15 reps. This works the chest, shoulders, and triceps.

Lunges

Step one foot forward and lower your hips until both knees are bent at 90 degrees. Push back to the starting position and switch legs. Do 10-15 reps per leg. Lunges target the legs, glutes, and core.

Plank

Start in a forearm plank position, keeping your body in a straight line from head to heels. Hold for 30-60 seconds, engaging your core, glutes, and legs. This is great for strengthening your core, shoulders, and lower back.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. Do 15-20 reps. This targets your glutes, hamstrings, and lower back.

Mountain Climbers

Start in a plank position. Quickly drive one knee towards your chest, then switch legs in a running motion. Perform for 30 seconds, focusing on speed and form. This targets the core, shoulders, and legs while also providing a cardio boost.

Tricep Dips

Sit on the edge of a bench or sturdy chair. Place your hands on the edge with your fingers pointing forward. Lower your body by bending your elbows, then push back up to the starting position. Do 12-15 reps. This targets your triceps and shoulders.

Burpees

Stand with your feet shoulder-width apart. Squat down, placing your hands on the floor. Jump your feet back to a plank position, perform a push-up (optional), then jump your feet forward and explode upwards, reaching for the ceiling. Perform for 30 seconds, then rest for 30 seconds. This works your full body and gets your heart rate up.

Superman

Lie face down with your arms extended in front of you. Lift your chest, arms, and legs off the floor simultaneously, squeezing your glutes and lower back as you lift. Hold for 2-3 seconds, then lower back down. Do 12-15 reps. This strengthens the lower back, glutes, and shoulders.

Cooldown

Standing Forward Fold

Stand tall and slowly hinge forward at the hips, reaching for your toes or the floor. Keep a slight bend in the knees if necessary. Hold for 30 seconds to 1 minute to stretch the hamstrings, lower back, and calves.

Child’s Pose

Kneel on the floor and sit back onto your heels. Extend your arms forward on the ground and lower your chest towards the floor. Hold for 30-60 seconds. This stretches the lower back, hips, and shoulders.

Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and balance as needed. Hold for 20-30 seconds per leg. This stretches the quadriceps.

Seated Hamstring Stretch

Sit on the floor with one leg extended straight out and the other leg bent with the foot toward your inner thigh. Reach forward to touch your toes or your shin of the extended leg. Hold for 30 seconds per side to stretch the hamstrings and lower back.

Cat-Cow Stretch

Start in a tabletop position (on your hands and knees). Inhale as you arch your back (cow), lifting your chest and tailbone. Exhale as you round your back (cat), tucking your chin. Repeat for 10-15 reps. This mobilizes your spine and stretches your back muscles.

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Legs:

Warm-Up

March or Jog in Place

Start with a light march or jog in place for 1-2 minutes, gradually increasing the speed. This will get your blood flowing and warm up your muscles.

Leg Swings

Stand next to a wall or sturdy surface for support. Swing one leg forward and backward, then side to side, focusing on the range of motion. Do 15-20 swings per leg to loosen up the hip flexors, hamstrings, and quads.

Hip Circles

Stand with your feet hip-width apart and place your hands on your hips. Slowly make circles with your hips, rotating them in one direction for 20 seconds, then reverse the direction for another 20 seconds. This will help warm up the hip area.

Torso Twists

Stand with your feet shoulder-width apart and extend your arms in front of you. Twist your torso side to side, keeping your hips stable. Do 15-20 twists per side. This activates your core and helps to prepare your body for the upcoming exercises.

Workout Routine

3-4 reps!

Squats

Stand with your feet shoulder-width apart, toes pointing slightly out. Lower your hips back and down, keeping your chest up and knees behind your toes. Push through your heels to return to standing. Perform 15-20 reps. This targets the quads, hamstrings, glutes, and calves.

Lunges

Step one foot forward, lowering your hips until both knees are bent at 90 degrees. Push off the front foot to return to the starting position and switch legs. Perform 12-15 reps per leg. This works the quads, glutes, and hamstrings.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down slowly. Perform 15-20 reps. This primarily targets the glutes and hamstrings.

Bulgarian Split Squats

Stand a few feet in front of a bench or chair, and place one foot on the bench behind you. Lower your back knee toward the ground while keeping your front knee in line with your toes. Push through your front heel to return to standing. Perform 12-15 reps per leg. This targets the quads, hamstrings, and glutes.

Step-Ups

Find a sturdy bench or platform. Step one foot onto the platform, pushing through the heel to stand up. Lower back down slowly, then switch legs. Perform 12-15 reps per leg. This exercise targets the quads, hamstrings, and glutes.

Calf Raises

Stand tall with your feet hip-width apart. Push through the balls of your feet and raise your heels as high as you can, then lower slowly. Perform 20-25 reps. This isolates the calves.

Sumo Squats

Stand with your feet wider than shoulder-width apart and your toes pointing outward. Lower your body into a squat, keeping your chest upright and knees behind your toes. Push through your heels to return to standing. Perform 15-20 reps. This variation emphasizes the inner thighs and glutes.

Donkey Kicks

Start on all fours in a tabletop position. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glute at the top. Lower back down and repeat. Perform 12-15 reps per leg. This targets the glutes and hamstrings.

Cooldown

Standing Forward Fold

Stand tall and slowly fold forward at the hips, reaching for your toes or the floor. Hold for 30 seconds to 1 minute to stretch the hamstrings and lower back.

Quad Stretch

Stand tall and grab your right ankle behind you, pulling it towards your glutes. Keep your knees close together and hold onto something for balance if needed. Hold for 20-30 seconds per leg to stretch the quadriceps.

Lunge Stretch

Step one foot forward into a lunge position. Lower your back knee to the floor and push your hips forward. Hold for 30-60 seconds per side to stretch the hip flexors and quads.

Seated Hamstring Stretch

Sit on the floor with one leg extended straight out and the other leg bent with the foot toward your inner thigh. Reach forward to touch your toes or shin on the extended leg. Hold for 30 seconds per side to stretch the hamstrings.

Calf Stretch

Stand facing a wall, place your hands on the wall, and step one foot back, keeping your heel on the ground. Lean forward to stretch the calf of the back leg. Hold for 30 seconds per leg.

sorry if there’s any formatting errors or inconsistencies lol and tell me if u guys start to use this! i wanna hear ur progress stories :3

[annnmoonnn]

Little help for today 🥹🏆

We are like sexy accountants, but with calories ✨✨

[juliafoxxx115]

Come on ladiezzz we still have time to work towards our #1 Christmas wish 🎅. To be skinnyyy🦋

For the:

Hip bones

Compliments

Loving your reflection

Head turns

Date nights

Fall outfits

Ribs poking out

Skinny arms and thighs

Being and feeling perfect

Waking up and feeling light

When you ride him and he can lift you

[wanna-be-so-pretty]

I really hate summer because I have to be home and it's a lot harder to fast for long periods of time due to my parents

like aaahhhh!

it was easier to live in the dorms when I was at school, and I was able to have total control over what I ate or didn't

[highinhighskool]

Ello people that see this somehow.

I’ve realized that I’ve been gaining weight like crazy the last 2years because I can’t stop bingeing with my fattass self.

I’ve been feeling like shit, I’ve let myself down too much, I need to starve myself like how I did b4. I’m not good enough to keep wasting all this food on my big back body.

I need to get back into my restrictions, I failed once I went back to eating meat because of my partner. I’ve hated how I felt and looked since then. Growing every single fucking day, I’m gross.

I don’t know how my partner is still with me n even worse, touches me. They’ve told me we’ll hit the gym but we never do. I can feel they’re getting sick of how fat I am, and they’re not the only one.

So here I am trying to be active on here again. I miss being 220 and still working to lose weight. Now I’m in the 200’s and it’s making me sick I was so close to my ugw now I have to start all over again. I’m a loser for letting this happen, I got too comfortable. I need to be thin, thin is the goal.

Please if you have went through all this leave a meanspo or even better msg me abt your ed journey. I used to be in a group for fasting but lost it all when my phone broke n would love to have that type of community again, if you’re down to fast together send me a msg!

(I’ll be editing my acc and stats throughout the week)

[dietofbloodandcherries]

⋆𐙚₊˚⊹‧₊ my intro ᵎᵎ 🍒 ⋅ ˚✮

hi!! call me cherri (online name) this is the start of my weight loss journey!!

so, for some background, i've been overweight for basically my entire life. i have never, ever felt pretty, nor safe in my own skin. all i've ever wanted is to be skinny. for as long as i can remember, i've been going on diets and workout plans, but to no avail. there has been no change, and i've only gotten bigger from there D: i'm so sick and tired of never sticking to my plans and i hate that i've let myself go this far, so that's why i'm starting this blog! ;p i don't know how i'll do this, i don't know if i'll even stick to it, but it's always worth a try.

(i have dealt with both ana and mia in the past, but developed binge ed in the process of recovery... yikes. i still deal with binge ed </3)

more about me! ｡𖦹°‧

i'm 15! ≽^•⩊•^≼

i'm 5'4 (163 cm)!

starting weight is 217lbs.. (98.4kg) (ó﹏ò｡)

current goal weight is around 150lbs (68kg). yes, i know this is still pretty big, but i just want to weigh less than my boyfriend (who weighs 190lbs/86kg)

i use whatever pronouns!! totally gender questioning rn.

dms open! i would love to have a wl buddy (or a few)

i live in california!

i LOVEEEE vampires!!

scene/emo ;P

I AM PRO-RECOVERY!!

plz be my moot/friend <333

[skenotel]

I cannot believe nobody told me this is utter betrayal

[hardcorefruitaddict]

Eating normally and coming back on tumblr makes me wanna writheeee

But!! Here's why I do it! (Not all of these are reasonable but I do a lot of mental gymnastics)

To remind myself how I used to eat/how it feels to be full

To have ⭐️ving motivation

To clear out cravings

To cram in vitamins/macros

To feel like my calorie deficit is enough

To keep my metabolism fast!!

To spite ana (there's a love hate relationship here)

To learn to be thankful for ana

I'm really embarrassed about this but I'll post it anyway because I think it's important. At my highest weight I was probably eating 3000 - 4000 calories every day and I was not obese, I'm very scared of my metabolism tanking so on my metab days I eat like I used to with a little more focus on macros. Also, it puts into perspective how low my intake is and it's reassuring to see how much less I eat now compared to how I used to

Call me big back because holy fuck I ate like it today but let me tell you

I regret nothing

I feel incredibly satisfied and I have no desire to eat (these are the hours where my cravings are usually the worst) and this can and will encourage me through the month to not binge

Also I weighed myself at the end of today, I'm 113 lbs which means this only gained me 4 lbs of food and water weight. Don't let anyone tell you that one day will ruin everything.

Thanks for coming to my Ted talk

[itzcharly]

today was my parents birthday party and some family members came over.

they called me fat.

some of todays bodychecks. with the outfit i wore.

how much would you guess i weigh?

(i’m 1,62m)

[iluvtraderjoe]

my thoughts on bingeing 𝜗𝜚⋆₊˚

bingeing may seem impulsive, but it’s also a choice. if you’re aware you’re bingeing, don’t keep eating. STOP. and i know it may seems easier said than done, but it’s the truth.

what i do:

• notice i’m bingeing

• throw it away.

you can’t binge on smth you threw away.

˖ ᡣ𐭩 ⊹ ࣪ ౨ৎ˚₊