purplesocksandgin

yetanotherdiet

Your fitness journey doesn’t have to be aesthetically pleasing.

yetanotherdiet

You don’t have to be at a gym with spotless mirrors for selfies in your matching legging/sports bra set. You don’t have to go out and buy the new leggings with mesh cutouts. Your breakfast doesn’t have to be a rainbow fruit tray that you eat by the ocean. Your shoes don't have to stay clean and new.

You can literally workout in the same black leggings you got on clearance and that oversized, ratty t-shirt that you’ve been rocking since highschool. You can eat 2 servings of pepperoni for breakfast because it fits in your macros and you really don’t feel like cooking. You can have shoes that have been through shit (literally) and have some fraying from that hike when you tripped over a sharp rock.

You just have to do it. Don’t waste your money. Use what you have. Your motivation and discipline is the most valuable thing you’ll ever have.

ethereal-dolls

Quick Weightloss Masterpost

thinthot2 thinthot2

Basics/Tips
-drink at least 2.5l of water a day
-put a straw in the glass so you can subconsciously drink it
-exercise obviously
-if you are new to exercise just start with streching and gradually do more and more
-if you dont wanna gain a lot of muscle do only cardio
-take vitamins
-eat only fruits and veggies if you’re able to
-dont drink smoothies, they’ll make you less full then when you’re actually eating + blending takes away some vitamins
-if you dont count calories it helps knowing what you put in your body
-black coffee
-dark chocolate if you are craving something sweet (its actually good for you)
-also sugar filled fruit helps the cravings as well
-GREEN TEA GREEN TEA GREEN TEA
-or any detox tea
-white tea helps not to absorb carbs so drink it after a juice cleanse or a water fast
-weigh yourself in the morning
-don’t weigh yourself too much cause you might become obsessed with it
-exercise before you eat that way you wont be losing cals but actual fat
-DONT DRINK SODA ITS SO BAD FOR YOU
-theres so many unnecessary junk in it
-bye carbs, red meat and candy
-don’t eat too much salty food
-don’t eat the same amount of calories everyday
-if you’re able to cut out dairy
-if you’ve hit the plateu dairy might be the reason as well
-wear tight clothes
-drink warm water before and cold water after you eat
-find a workout buddy

If you struggle with binging
-chew on something like cellery or gum
-you just got junk food and you’re struggling no to eat it?
-give it to you siblings
-go for a walk, go run, go to friends house
-just get out of the house
-distract yourself
-scroll through your social media
-google the bad sides of binging
-look at fitspo on my blog
-send me a random ask
-take care of yourself
-brush your teeth, pluck your eyebrows, take a long bath, shave
-lay in your bed,play some music and imagine how would your goal body look like
-then make a plan how to make it yours
-mints make you supress cravings
-when you feel a binge coming on, or are already in the middle of one take 2 tsp of raw apple cider vinegar and put it in a shot glass of water and drink it. It literally just stops your cravings

Motivation
-so many cute outfits you’ve always wanted to wear
-your eyes literally get bigger as you lose weight
-being lifted by a significant other
-sitting in someone’s lap and not feeling heavy
-everyone being jealous your body
-the simplest outfits look good on you
-like baggy shirt and leggins
-being someone’s goal
-your legs look long even if they’re not
-CROP TOPS
-high wasted jeans and shorts
-people whispering about how good you look
-cute underwear and pajamas
-looking good without putting any effort
-beach and pool parties
-guys talking about asking you out
-getting random compliments from strangers about your figure

(Guys these actually happen. Ever since I lost weight people are so much nicer to me like its annoying but it’s the truth)

fitness-bodybuilding

Ultimate Recommended German Volume Training

fitness-bodybuilding

Recommended German Volume Training Split

The following is a recommended 5 day German Volume Training split:
Day 1 – Chest and Back
Day 2 – Legs and Abs
Day 3 – Off
Day 4 – Arms and Shoulders
Day 5 – Off

Beginner/Intermediate German Volume Training Program: Phase 1
Perform the above 5 day cycle 6 times.

Day 1
Chest and Back
Exercise Sets Reps Rest
Bench Press 10 sets 10 reps 90 sec
Chin Ups (Palms towards face) 10 sets 10 reps 90 sec
Pec Dec or Incline Flyes 3 sets 10-12 reps 60 sec
One Arm Dumbbell Rows 3 sets 10-12 reps 60 sec

Day 2
Legs and Abs
Exercise Sets Reps Rest
Squats 10 sets 10 reps 90 sec
Leg Curls 10 sets 10 reps 90 sec
Weighted Sit Up 3 sets 15-20 reps 60 sec
Calf Raises 3 sets 15-20 reps 60 sec

Day 4
Arms and Shoulders
Exercise Sets Reps Rest
Dips 10 sets 10 reps 90 sec
Dumbbell Curls 10 sets 10 reps 90 sec
Dumbbell Lateral Raise 3 sets 10-12 reps 60 sec
Bent Over Reverse Laterals 3 sets 10-12 reps 60 sec

Beginner/Intermediate German Volume Training Program: Phase 2
Phase two lasts 3 weeks. For the 10 sets x 6 rep exercises, use a weight that would normally allow you to perform 12 reps per set.

Day 1
Chest and Back
Exercise Sets Reps Rest
Incline Dumbbell Bench Press 10 sets 6 reps 90 sec
Wide Grip Pull ups 10 sets 6 reps 90 sec
Dumbbell Flyes 3 sets 6 reps 60 sec
Cable Rows or Barbell Rows 3 sets 6 reps 60 sec

Day 2
Legs and Abs
Exercise Sets Reps Rest
Deadlifts 10 sets 6 reps 90 sec
Leg Curls 10 sets 6 reps 90 sec
Cable Crunches 3 sets 12-15 reps 60 sec
Standing Calf Raise 3 sets 12-15 reps 60 sec

Day 4
Shoulders and Arms
Exercise Sets Reps Rest
Close Grip Bench Press 10 sets 6 reps 90 sec
EZ Bar Curl 10 sets 6 90 sec
Dumbbell Lateral Raise 3 sets 12-15 reps 60 sec
bent Over Reverse Laterals 3 sets 12-15 reps 60 sec

- Fitness-bodybuilding.tumblr.com

eat-well-and-go-to-the-gym

isabella-study

We really need to normalise exercising and eating well for reasons other than losing weight or building huge amounts of muscle. I’ve started going to the gym recently to relieve stress and help me sleep but despite the fact that I fit into shirts and skirts in size small, I’ve been asked if I’m trying to lose weight numerous times.

Here’s a list of non-aesthetic reasons to exercise:

relieves stress
keeps you healthy
improves sleep
can have a positive effect on mental health
makes you stronger and fitter
something to focus on other than work/school/uni
IT’S RECOMMENDED AS PART OF A HEALTHY LIFESTYLE

Source: isabella-study

fiti-vation

rissagoosman

Honestly I’m so sick of seeing rich-girl fitness. Don’t show me pretty vegan smoothies in mason jars held by a girl with perfect makeup, a manicure, and a color-coordinated running outfit. Show me diets and workouts that I can manage when I’m working 13 hours days and living on a budget. Show me how to eat healthy when I have 5 minutes for lunch. Show me small things I can do to help my body. Show me workout plans that I can do outside of a gym when I can’t afford a membership. I don’t have time. I don’t have money. Half the time I don’t have the motivation to get up in the morning. But I have a body. I want to be healthy.

Source: rissagoosman