This is going to be about a month long, ending on December 1st.*
Simple “rules” posted below.
It is a short challenge, so don’t expect miracles. This is just to get you into good habits and see the beginning of the change you’re looking for.
* for the love of whatever you believe in, don’t deprive yourself on actual Thanksgiving day for this challenge. Consider it your one cheat day. You better eat that shit.
1. No fried foods or soda. Practice portion control.
2. Take your body weight in pounds and divide it by 2. That’s how many ounces of water you need to drink daily.
3. Do stomach vacuums daily (explained below)**
4. Do at least 20 minutes of cardio daily
5. Do ab training every other day. I’ll be posting some of the routines I find if you would like to use those.
To maximize results:
- amp up your cardio and add an extra set onto your ab exercises
- switch all of your white breads and pasta to whole wheat/whole grain
- eat small portions of food every few hours
- avoid alcohol
- try natural metabolism boosters, like cayenne pepper or raspberry ketones
- avoid ALL fast food completely
- consume extra protein
- avoid processed foods as much as possible
This exercise targets your transverse abdominis muscle which is your deepest ab muscle and your “natural corset.” It is not worked out with traditional ab exercises like sit ups and when you do target this muscle in your workouts, it will allow you to keep a tighter, flatter tummy even if you aren’t flexing.
Although it is not the only exercise that can target this area, it is the simplest.
Steps from blackmarketlab.com:
1.) Relax, stand up tall and straight puffing your chest out.
2.) Exhale all of your air from your lungs.
3.) Suck your stomach in inhaling air as far as you possible can. Try and visualize yourself sucking your belly button in all the way to your lower back, then contract the transversus abdominis muscles as hard as you can. Try to breathe normally at this time.
4.) Hold this contraction “stomach vacuum” for 20-30 seconds then exhale the remaining air. Do this 3-4 times.
You may want to take a before and after to see any changes from the challenge. You don’t have to post them, but feel free to. Consider today day one.
hey i've been dying to get a bigger butt do u know if any foods will help??? pleaseee answer!!
There are not any particular foods that are going to get you a bigger but by themselves. The closest thing to that would be foods high in phytoestrogens. There is a list here: http://www.dietaryfiberfood.com/phytoestrogen-hormones/phytoestrogen-food-sources.php
But unless you know your hormone levels, you really don’t know what affect they are going to have on you if you consume them in high amounts.
Genetics determine where your fat is distributed.
You will have to build and bulk up the muscles through lifting weights and other exercise (high speed, short distance runs on the treadmill on a high incline or the stair stepper), and a high protein diet to see the results you want. And it doesn’t come overnight but if you want it badly enough, you’ll be willing to work for it.
hey i know that squats and lunges make your bum rounder, but do they also make it bigger??
They can if you lift HEAVY weight (enough weight to where you can only do 6-10 reps). Let yourself rest for at least a couple minutes between sets and stretch out periodically. Proper form is EVERYTHING; you can do 100 squats but if you don’t execute them properly it won’t make one bit of difference.
Give your legs and butt enough days to rest before you work them out again and make sure you get a solid dose of protein within a couple hours after your workout, and eat a relatively high-protein diet in general.
You may also want to work on your tranversus abdominis muscles and your lower back muscles to carve out those areas a bit and make your legs and butt LOOK bigger in comparison. If you’d like to know some exercises for those, let me know (:
I'm currently trying to be healthier and lose weight, I smoke marijuana regularly and I get the munchies a lot. Sometimes I can deal but other times I end up eating really unhealthy. I don't want to stop smoking but I have cut down. Do you have any tips? I love your tumblr & Instagram, thank you for your time gorgeous xo
Thank you very much! But if you know you can’t control it like you need to and you’re serious about losing weight, you need to can all the junk food you’re pigging out on and stock up on fresh, healthy produce and nutritious foods. I LOVE to cook after I smoke, but since we keep basically ONLY healthy food (with the exception of a small thin mint cookie ice cream stash), I just make some slammin healthy food. That DOES exist(: lol I was pondering throwing some of my recipes up here but if you want some personally to get you started shoot me another message and I’ll send em your way(:
The 30 Day Squat Challenge
So, squats are one of the most effective exercises for building and toning the booty and thighs. So you will gradually increase the reps of the squats until you peak at day 30. As long as you get your protein and eat right, you should see a noticeable difference in your butt and thighs. Keep in mind that there are different kinds of squats that will target different areas but good form is so important. If you do not execute them properly they will not do anything for you.
Here is a video showing proper form for a standard squat.
Now, for the numbers !
Day 1- 50 squats
Day 2 -.55 squats
Day 3 - 60
Day 4 -rest
Day 5 - 70
Day 6 - 75
Day 7 - 80
Day 8 - rest
Day 9 - 100
Day 10 - 105
Day 11 - 110
Day 12 - rest
Day 13 - 130
Day 14 - 135
Day 15 - 140
Day 16 - rest
Day 17 - 150
Day 18 - 155
Day 19 - 160
Day 20 - rest
Day 21 - 180
Day 22 - 185
Day 23 - 190
Day 24 -rest
Day 25 - 220
Day 26 - 225
Day 27 - 230
Day 28 - rest
Day 29 - 240
Day 30 - 250
Do not quit! Do not neglect your other exercises, this is a supplemental thing. Make sure you get your protein and execute them with proper form. If you’re trying to bulk your lower body, make sure you take in extra calories as well as protein. This will get a good start on lifting that booty if you stick to it!! (: keep working to maintain it though!
when you do the get thick program, do you inches on your stomach as well?
It’s possible you might gain some on your stomach, depending on your genetics because you do have to take in extra calories.
You can try to take coconut oil or CLA to possibly lose fat. Most people report losing belly fat specifically, but you might lose fat in other areas.
So, if you have too much belly fat now, you will have two steps to take. One, do extra cardio & eat a reduced amount of calories daily until you lose all the belly fat you don’t want (you will probably lose everywhere else also, depending on genetics, but don’t worry you’ll build your booty back). Two, you do all the things I mentioned in the get thick post (extra calories, weight training with high weights and low reps, possibly the herbs, etc) to try to build back the muscle & bulk your booty.
when am sitting down or just watching tv can i suck in my belly will that help make it flatter?
Sucking in your stomach instead of letting it just chill can definitely help reduce your waist over time in addition to full-blown stomach vacuums and cardio.
how would I get rid of thigh fat and saddle bags??
I hope you can help me, I have been over weight for the past 3 years now and have been struggling to loose weight. Im only 5"2 and I weight 220lbs:I really want to loose weight and be healthy, I'm getting married in about 7 months and I want to loose at least 80lbs. I gain weight easliy but have a hard time loosing it. and fries are my obsession. help please
First of all, congratulations on your engagement! I wish you the best for your wedding & marriage to come. And regardless of whether you lose that goal weight, I have no doubt you will be a beautiful bride. Now, diet is very important, because you can do all the crunches in the world, but if you do not eat properly you will not get results. You say fries are your weakness. You do not have to cut them out completely, maybe you can give yourself an order of fries one day out of the week as your cheat? Or you can make healthier fries at home maybe twice or three times a week, depending on what the rest of your diet looks like? I make fries at home by cutting potatoes into strips. In a tupperware, I put in a bit of olive oil, a pinch of salt, pepper & some spicy seasoning and mix it together. Then I throw the potatoes in the Tupperware, close the lid, shake it up to get them evenly coated & put them in the oven. If you live alone & are in control of the groceries, take all of the unhealthy food in the house right now & donate it somewhere so that you won’t even have the bad foods available. Stock up on fresh veggies and fruits to snack on . You might want to check out the recipes on some of these sites: http://www.eatingwell.com/ https://www.mayoclinic.com/health/weight-loss-recipes/RE00126 http://www.shapefit.com/weight-loss-recipes.html You can search for other websites, of course. Healthy food can taste good! It can be exciting to try new recipes & foods (: Because of the amount of weight you want to lose, you may want to carry around a small notebook in your purse & write down what you eat with the calories. Calorie counting might be the way to go. Eat six small meals instead of three large ones to boost your metabolism. You may want to try some other natural things to boost your metabolism such as cayenne pepper capsules, eating breakfast, drinking enough water, & having protein with every meal. Take your weight in pounds, divide it by two, and that’s how many oz of water you should be drinking. So you should be drinking 110 ounces a day, or about 14 cups. I know it seems like a lot, but it is definitely doable and will help you not only with your weight loss, but with your hair and skin as well. You adjust this amount as you lose weight. You may want to document your exercise as well as your food. Maybe even join a weight loss forum. The success stories & experiences may motivate you to continue, the others on the board can be a form of support & posting about your work outs & diets might make you feel accountable. As far as exercise goes, you’re going to want to do lots of cardio. You may not be able to do much jogging or running at first, but you’ll get there. It’s nothing to be ashamed of, you’re taking the right steps. Push yourself, but don’t hurt yourself. Get outside and at least walk every single day. Doing this shortly after a meal can aid digestion as well. http://exercise.about.com/od/cardioworkouts/Cardio_Workouts.htm You are also going to want to do weight training. No fear, you do not have the testosterone to end up super bulky & manly. But weight training will improve tone and burn fat. Basically, you will want to work on one muscle group per workout. Then you’ll want to give that muscle group at least a couple days of break to rebuild & heal before working out again. While that group is healing, however, you can workout another. For example, say you break it into days a, b, and c. Day A: upper body (arms, shoulders, chest) Day B: lower body (legs, butt, hips) Day C: core (back & stomach exercises*) * you do not want stomach exercises to be weighted. Building up muscle here can make the belly blocky & masculine instead of whittled & feminine. You may also want to avoid too many crunches & other traditional an exercises as well because they can do the same thing. Instead, try exercises like the stomach vacuum & other exercises that work the transverse ab muscles http://www.bodybuilding.com/fun/ms-fit5.htm http://www.exercise4weightloss.com/transverse-abdominal-exercises.html You can do days a, b and c back to back if you can handle it or space them out with a day in between if you can not to start with. If you have any other questions, feel free to send me another message!