(via imgonnamakeachange)

I need a weightless buddy :(

I don’t really feel comfortable sharing my thoughts about my body with my friends, but I still think it would help alot to have someone to talk to about it. I’m not looking for someone to starve with. I just want someone to turn to for advice, someone who will keep me motivated. I will of course do my best helping this person reach her goals.

I don’t really care about age, nationality, current weight, goal weight and so on, as long as you’re nice.

Please give me a hint if you’re interested!!

Great Ab Workout

determination911:

livelaughgetfit:

fit-healthy-happy:

3 x 30 crunches



3 x 30 leg lifts


 
3 x 25 oblique crunches


 
3 x 60 Russian twist


 
3 x 25 V sit


 
3 x 30 reverse crunch


 
3 x 60 bicycle crunch
 

I did this and I challenge all my followers to as well :)

Doing this tomorrow! I hope.

(Source: healthycurvybeautiful)

(Source: carlosalexander, via determination911)

[Flash 10 is required to watch video]

imgonnamakeachange:

healthylivingforyou:

Someone pleeeaase tell me what this movie is called! I’ve seen gifs of it reblogged sooo many times. Haha

It’s called Stick It! I love that movie.

Very Helpful Blog!!! If you see any outfits on tumblr that you want, submit to their website!

http://www.seeitwantit.tumblr.com

http://www.seeitwantit.tumblr.com

http://www.seeitwantit.tumblr.com

http://www.seeitwantit.tumblr.com

(via imgonnamakeachange)

fitvillains: To those of you with 5-15lbs to “lose”: it’s not all about the weight or the number on the scale. In most circumstances, it’s actually body composition that needs to change - losing fat and losing weight can be two different things. Many of you contact me asking how to lose 5lbs, or tell me that you don’t necessarily want to lose weight, but just “tone” up. “Toning” is a buzz word for building strength and muscle: because some women tend to balk at the idea of gaining muscle, a new word was required to get them to on board “Toning”, “Tightening”, “Flattening” “Leaning”, “Sculpting”, “Firming”, “Targeting”, “Defining”, = ALL “female friendly” buzzwords for gaining strength and building muscle. ALL of them. The answer is, and will always be, resistance training and a cleaner diet. If you’re at a normal and healthy weight, it’s not about cutting calories or restricting: it’s about putting the right nutrients in your body, cutting processed & chemical foods OUT and filling up on loads of veggies & lean protein. You don’t have to eat less per se: you need to eat smarter and fuel your body. Your body LOVES it, trust me! For your workouts, your priority should shift away from steady state cardio, which can burn away the “toning” if you over-do it (see how I swapped toning for muscle?). Strength, resistance and challenging intervals are your ticket, and should be the focus. Steady state cardio isn’t bad, but it’s not something you should be doing every workout. H.I.I.T training, and cardio intervals during your workouts are short quick ways to burn fat while preserving muscle. Focus on workouts that challenge your body: strength training, resistance training, weight lifting, balance work, yoga, etc. Don’t stick to the same old thing, and work a bit smarter: use more than one muscle group at a time, take minimal breaks when doing circuits, and push yourself: the harder you push, the shorter your workout can be. To get the body you want, AND KEEP IT, you need to lift & lift heavier than you’re used to. And once you get used to that amount of weight, you need to increase the challenge. Train smarter and towards your goals! xo

fitvillains:

To those of you with 5-15lbs to “lose”: it’s not all about the weight or the number on the scale. In most circumstances, it’s actually body composition that needs to change - losing fat and losing weight can be two different things.

Many of you contact me asking how to lose 5lbs, or tell me that you don’t necessarily want to lose weight, but just “tone” up. “Toning” is a buzz word for building strength and muscle: because some women tend to balk at the idea of gaining muscle, a new word was required to get them to on board

“Toning”, “Tightening”, “Flattening” “Leaning”, “Sculpting”, “Firming”, “Targeting”, “Defining”, = ALL “female friendly” buzzwords for gaining strength and building muscle. ALL of them.

The answer is, and will always be, resistance training and a cleaner diet. If you’re at a normal and healthy weight, it’s not about cutting calories or restricting: it’s about putting the right nutrients in your body, cutting processed & chemical foods OUT and filling up on loads of veggies & lean protein. You don’t have to eat less per se: you need to eat smarter and fuel your body. Your body LOVES it, trust me!

For your workouts, your priority should shift away from steady state cardio, which can burn away the “toning” if you over-do it (see how I swapped toning for muscle?). Strength, resistance and challenging intervals are your ticket, and should be the focus. Steady state cardio isn’t bad, but it’s not something you should be doing every workout. H.I.I.T training, and cardio intervals during your workouts are short quick ways to burn fat while preserving muscle.

Focus on workouts that challenge your body: strength training, resistance training, weight lifting, balance work, yoga, etc. Don’t stick to the same old thing, and work a bit smarter: use more than one muscle group at a time, take minimal breaks when doing circuits, and push yourself: the harder you push, the shorter your workout can be. To get the body you want, AND KEEP IT, you need to lift & lift heavier than you’re used to. And once you get used to that amount of weight, you need to increase the challenge.

Train smarter and towards your goals!

xo

(Source: inspiremethin, via imgonnamakeachange)

imgonnamakeachange:

physicalphoenix:

I’ve been weight training for almost 2 months now, lifting the heaviest weights I can manage on a barbell. I didn’t get bulky. In combination with eating a high protein diet (at least 100 grams of protein per day), 4 weeks of eating 1800 calories a day, and 1 week of careful cutting, I’ve built up some muscle and tightened things up gradually.

I also want to mention that I haven’t done any steady state cardio in 2 months (only sprints and plyometrics in interval sessions) so if you think running or the elliptical is *the* answer to tightening up your body and shedding those stubborn 5 extra pounds, but you’re not getting the results you want, maybe it’s time to change things up huh? :) Increase your protein intake. Pick up a barbell, or look up convict conditioning. Stick with it for 8 weeks. See what happens.

omj dream body. I need to start lifting some heavy weights.

(Source: oh-cute-couples, via imgonnamakeachange)

(Source: lovequotesrus, via imgonnamakeachange)

heyfranhey: The new and improved healthy eating food pyramid (to go along with the previous post on Harvard’s health study).

heyfranhey:

The new and improved healthy eating food pyramid (to go along with the previous post on Harvard’s health study).

(Source: happyhealthyinspire, via imgonnamakeachange)

imgonnamakeachange: muffintop-less: My Tips for “Getting Abs” -  Eat CLEAN (NO JUNK FOOD, choose wholesome,natural sources.. see my grocery list and meal plan for an example of this!) Do cardio (HIIT is great for fat loss) Lift weights (revs metabolism, and increases calorie burn over an extended period of time)  Drink water (your body needs water to perform basic functions like mobilize fat stores and build muscle) Get enough sleep (if you don’t sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen) Avoid stress (same cortisol problem) Eat healthy fats (fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat) Eat lean proteins (it helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient) In addition to these, when trying to lose weight/fat.. increase your daily calorie expenditure by MOVING MORE!! Take the stairs, park further away from the store entrance, dance when you hear music, wiggle in your chair.. just get moving! It doesn’t have to be constant.. but even the little things add up! =) so stress is probably the only thing fucking me up lulz. I’m doing everything else. 

imgonnamakeachange:

muffintop-less:

My Tips for “Getting Abs” - 

  • Eat CLEAN (NO JUNK FOOD, choose wholesome,natural sources.. see my grocery list and meal plan for an example of this!)
  • Do cardio (HIIT is great for fat loss)
  • Lift weights (revs metabolism, and increases calorie burn over an extended period of time) 
  • Drink water (your body needs water to perform basic functions like mobilize fat stores and build muscle)
  • Get enough sleep (if you don’t sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen)
  • Avoid stress (same cortisol problem)
  • Eat healthy fats (fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat)
  • Eat lean proteins (it helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient)

In addition to these, when trying to lose weight/fat.. increase your daily calorie expenditure by MOVING MORE!! Take the stairs, park further away from the store entrance, dance when you hear music, wiggle in your chair.. just get moving! It doesn’t have to be constant.. but even the little things add up! =)

so stress is probably the only thing fucking me up lulz. I’m doing everything else. 

heyfranhey:

New Year. New You. No Gym.

A dope at home workout with StrongLikeSusan on youtube!

P.S. Subscribe to her channel. She’s amazeballs.

NIGHTNIGHT by DEDDY