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#fitness #fitspo #fitness motivation #stay fit #fit girls #muscles #crossfit

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#fitness #fitspo #fitness motivation #stay fit #fit girls #cycling #crossfit

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#fitness #fitspo #fitness motivation #stay fit #fit girls #running #crossfit

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#fitness #fitspo #fitness motivation #stay fit #fit girls #cycling #crossfit

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How do you get your body fat level to 10%? What exercises and what foods/diet should I eat?

Frankly, I don’t know (mine isn’t that low). The only answer I can give you is that you need to follow some strict low fat diet. If you really want to lower your body fat level to 10% I recommend to look for professional dietary tips to do this in a healthy way.

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I’m 5”2’ and 163 lbs. I really want to get down to at least 140-130 lbs. but preferably 100 lbs. The only thing is I have a really, really hard time getting myself to work out. I deal with some mental health issues, and it’s just like a heavy weight pinning me down when I even think about exercising. I guess I’m just asking if you have any advice for me with getting myself to exercise? Any other advice would be great as well. Thank you ♥️

Hi! Thanksfor your message.

First ofall, since you say yourself that you have a “really, really hard time” gettingyourself to work out, maybe it makes sense for you to lose some weightbeforehand. Maybe that will make it easier for you to work out. If weight lossis your (main) goal, you will have to keep your diet in check anyway. I amoften tempted to eat just one piece of chocolate or an extra bit of cheese to“reward” myself for working out or just a bit more pasta because I have lostsoooo many calories during workout. Unfortunately, it’s rather easy to thwartthe weight loss effects of working out ;)

If you wantto start working out right away (which in my opinion should have positiveeffects on your mental health issues), maybe one of the following tips mighthelp:

Honestly,I am not motivated every time I work out, especially when I do muscle trainingor ride an hour on my stationary bike (even with the TV running it’s soooboring). But – BUT – I always feelbetter after I complete my sessions. My body feels better and my mind too, becauseI successfully completed training. Setting yourself goals and completing themshould (normally) provide you with a feeling of content and satisfaction,provided the goal makes sense and has positive effects (see next point below).I believe you will feel better when you complete a workout session. And even ifnot, I don’t think you will feel worse (even though I don’t know what kind ofmental health issues you are suffering from).

 Setyourself reasonable goals. Losing weight takes time. Getting fit as well. Youcannot get from zero fitness to running 5 miles or doing 10 push-ups within aday. Start with running half a mile, for instance, or just two push-ups, maybewith breaks in between. Sounds little, and it is little in fact, but so what? Even Jessie Graff once had troubleswith her first push-up. Don’t compare yourself to others. Don’t try to run asfast as others, or as long distances. Set yourself reasonable goals, which youcan achieve. Otherwise you will get frustrated and eventually stop working out.And believe me, if you keep going you will notice a steady increase in your fitness.

 Pictureyourself, what you want to look like and – more importantly – how you want tofeel when you have achieved your goal. And then picture yourself achieving thegoal for today’s workout. Imagine yourself running that half mile even if thesky looks like rain. Imagine doing those two push-ups even if you have to moanand puff like a diesel engine. It’s like looking forward to a cool film at themovies or going shopping to finally get that new smartphone. Only now it isyour body you are looking forward to. The step-by-step goals on your personalroad to fitness.

 Makea contract with yourself. Agree with yourself that you keep working out for,let’s say, four weeks for starters. Even if it’s boring as hell, your musclesget sore (which they will) and you absolutely hate it, follow through andcomplete those four weeks. Why? Because if you follow through you will feel anincrease in your fitness. Then you will be fitter as now. You may not have lostthat much weight and most likely don’t see any muscles yet, but you are on yourway. I am sure your body will feel better then. Hopefully, your mind too andyou keep working out.

 Startingto work out doesn’t take much time. Going down and doing push-ups doesn’t eventake one minute (when you’re just starting that is ;). Running half a mile or amile takes maybe 20-30 minutes (including putting on running attire and takinga shower afterwards). Look at your watch and think “Well, in 20 minutes I willhave already completed my work out. Just 20 bloody minutes”. That’s the time ittakes to fetch a take away coffee, or go to the supermarket or maybe look for aparking spot downtown. Working out does not take much time (when you’restarting). Sessions will be over sooner than you think ;)

 Maybea fitness app may make sense for you. I haven’t tried any, perhaps a followercan help out here?

 Maybewatching sports videos on youtube may motivate you. Look for “inspiringathletes” or “most inspiring sports moments” or just look for a sport yougenerally like.

 Ifyou have a dog and can “borrow” one from a neighbor or a friend, you might wantto take him with you while working out. Running with a dog – provided you cankeep him under control – is a lot of fun, if you like animals.

 Ifit is others you are concerned about (grinning or laughing at you, because ofyour weight or of your lack of fitness), the best way to deal with them is bypaying no attention to them. I know, way easier said than done. But don’t let themwin. You don’t need to go to the gym to work out. You can do muscle training athome, buy a stationary bike or run in quiet areas. Get fit and then show them!Image how proud you’ll be of yourself (I know from personal experience ;)

 Asalready mentioned above, it will make sense to adjust your diet. Skipping onfizzy drinks and snacks alone may cause you to lose 5-10 pounds (depending onhow much of those you consume). For comparison: When I ride on my stationarybike for 75 minutes the computer tells me I have lost around 800 calories orso. One (!) fast food meal alone may easily have more than 800 calories. So onecheeseburger translates into approx. 35mins of cycling. Here too I think smallsteps make more sense than cutting down from fizzy drinks, fast food andcookies to vegan nutrition and drinking only water from one day to another.

I hope thisis (at least a bit) helpful. All the best! Feel free to message me in case youhave any more questions or would like to chat. It might take me some days toanswer (unfortunately I don’t have that much time anymore for this blog) but Iwill answer.

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Thanks for your comment @laura-knope ! It seems that I got the math wrong, apologies! Also to @b32w  I am used to the metric system and somehow came up with the wrong height/weight ratio. So, let's do this again (and please correct me again, if I'm wrong). 5'10 feet equal approx 178cm. 125 pounds equal approx 57kg.(Both figures rounded). This actually means (slight) underweight. So, forget about reducing your body fat. You might still want to pay attention to your diet and eat more protein for the muscles and more carbs for general energy, which you'll need for workouts. There are loads of sites with nutrition adive and yummy recipies. I definitely don't recommend to lose (more) weight, sorry about that!

Im a woman, 5'10, and 125 pounds. How can I gain muscle mass?

Generally, by training yourmuscles ;)

There are a lot ofexercises. I’d start with the basics, like push-ups, sit-ups, crunches,dumbbells, all of which you can easily do at home. It will take a while, untilyou see results (maybe two months), but you will feel them already after yourfirst workout, believe me. When you are determined enough, your muscles willfeel sore and then you know, you’re on the right path. Follow through and you’llsee those muscles build up ;) Don’t overdo it, though.

It might also help to adjust your diet. For instance, you’ll never see your abs, unless you reduce your body fat level to 10% or some other crazy low ratio. It all depends on your ultimate Goal.

#correction #apologies

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Im a woman, 5'10, and 125 pounds. How can I gain muscle mass?

Generally, by training yourmuscles ;)

There are a lot ofexercises. I’d start with the basics, like push-ups, sit-ups, crunches,dumbbells, all of which you can easily do at home. It will take a while, untilyou see results (maybe two months), but you will feel them already after yourfirst workout, believe me. When you are determined enough, your muscles willfeel sore and then you know, you’re on the right path. Follow through and you'llsee those muscles build up ;) Don’t overdo it, though.

It might also help to adjust your diet. For instance, you’ll never see your abs, unless you reduce your body fat level to 10% or some other crazy low ratio. It all depends on your ultimate Goal.

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#fitness #fitspo #fitness motivation #stay fit #fit girls #running #crossfit

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#fitness #fitspo #fitness motivation #stay fit #fit girls #running #crossfit

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Anna Veith (source)

#fitness #fitspo #fitness motivation #stay fit #fit girls #running #crossfit #anna veith

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After losing weight how can I keep my weight fixed and can I eat what i want ?

Keepingyour weight stable requires the right balance between exercise and diet. If youdo a lot of muscle training you will lose fat and built up muscles, with cardiotraining you will lose more fat and build up fewer muscles, so you will losemore weight. The right balance depends on the type of training. But generally, “eatwhat you want” will not work. In the end, most people end up eating more thanbefore, because they believe their training will compensate for it. But in mostcases that is not true. Look up how many calories a single cheeseburger has andthen look up how many miles you need to run or cycle or lift weights untilthose calories are burnt.

If you’vealready lost the desired amount of weight then congrats! Well done! I’d say,keep on doing what you did to lose this much weight. If you keep on losingweight in, say, two or three weeks time, then eat more (if you like to), ifnot, then perfect! Keep in mind, you will gain weight much faster than losingit, so don’t risk your success by “eating what you want”.

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Time to burn those Christmas calories ... on your marks ... get set ... GO! ;)

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How can I lose 5ks and fix my weight

I’d startby adjusting your diet. By cutting down on sweets, crisps, cookies etc as wellas fizzy drinks and fruit juices you can easily lose a couple of kgs. Ideally,quit eating between meals and drink only water. Of course, eating healthierstuff in general will help you lose weight, so eat veggies and salad instead offast food and cheese.

If you wantto do some exercise as well, I recommend running. Doesn’t cost much and you canrun pretty much anywhere. If you’re a beginner, don’t overdo it, start slowlyand run only 1km for starters and see how you feel afterwards. Then slowlyincrease the distance by 10% per week (which is the most common rule of thumb).And don’t run too fast, fat is burnt at lower heart rates. Finally, don’t land withyour heels first. Flat foot is better, forefoot is best. Just google for some forefootrunning technique videos. Might feel weird at the beginning, but it will saveyou trouble with your knees.

Don't overestimate exercise, diet is much more important. To burn the calories of only one fast food meal, you'd have to run for like 10-15kms!

Hope thishelps!

D

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How can I stay fit ?

Keep exercising!

Now, get down and gimme twenty. And then run five times around the block. ;)