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elicathebunny · 3 months

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HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

#self improvement #self worth #that girl #dream girl #self growth #glow up #self care

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bluecollarmcandtf · 10 months

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Hypnotized Help: Chris

"I've got the gym all ready for you, master," Hemsworth states with his famous smile, "What would you like to work on today?"

I hypnotized the actor awhile ago to quit the high-paying job he was used to. As far as he understands it, Hollywood is not a place he belongs. Chris Hemsworth now understands that he's meant to be my personal trainer.

Of course, it took some deep reconditioning to convince him of that.

"Let's keep up the same workout," I tell him.

"Yes, master. Then you'll be working on the back and arms today," he explains, "I'll make your pre-training shake for you."

I watch with amusement as the stud scrambles to prepare my exercises. He's my gym coach, which means it's his sole responsibility to get me into bodybuilding shape. The guy has already gotten me to gain plenty of lean muscle, so he must have some idea of what he's doing.

"This is for you, Master," Chris hands me the shake, "Alright, let's get you pumped up!"

With a flick of the remote, my personal trainer blasts energetic music before eagerly watching me down the protein mix. He's bouncing on the balls of his feet with excitement. I programmed a deep desire for him to want the best for me. Motivation has always been a struggle for me in the gym, so having a trainer around who doubles as my biggest cheerleader is a good influence.

"That's nasty!" I toss the empty cup to Chris after swallowing the entirety of the liquid.

"It'll maximize the work you're about to do!" the superhero grins, "Let's get started with some simple calisthenics."

The actor begins walking me through increasingly brutal exercises, making sure to do a few reps himself to give me the best impression of how to do them.

"Don't forget to tuck your glutes in," he reminds me, gently guiding my hips with his hands.

He puts me through a few hours of intense exercises, but I beat my personal records in almost every set I lift. It's easy to push myself with Hemsworth cheering me on.

"Alright, that's enough for today," I pant, "Don't forget to wipe everything down."

"Already on it, Master," he replies, marching around with a spray bottle and rag, "Don't forget to stretch tonight before you turn in."

"I'm going to forget unless you come and remind me," I sigh, "Just wait in my room until I'm done with the day. Then you can walk me through the stretches."

"Yes, master," he replies.

I need to hit the showers so I can move on with my day, but I can't help lingering to watch the former superhero cleaning my sweat off the bench. Part of his responsibilities include wiping down all the equipment before and after I use it. I think I also put him in charge of laundering all the sweaty towels, but I can't remember.

"Chris."

"Yes master?" he pauses and smiles up at me.

"How's my progress?" I ask, knowing full well my body has never looked better, "Am I on track to be an even hotter hero than you?"

"Oh definitely, master," he instantly assured me, "You are already in phenomenal shape, and in a few months, you'll be bigger than I ever was. Then all the ladies will rightfully be after you, master!"

"Sounds good," I enjoy the praise, "Why don't you finish cleaning all this up in a little bit."

"Is there something you need me to do, master?" Chris asks.

"Yeah, you need to wash me down in the shower," I command, "It's a new responsibility you have. You got me this sweaty, so you're going to clean it up."

"Of course, master," he says, putting the rag and spray bottle down, "That only seems right. I hope you aren't too uncomfortable, standing in your sweat right now."

I can't help but harden as we step into my locker room. Thinking about Chris Hemsworth cleaning me off in the shower is too much. The image of him beneath the water in his little uniform and on his knees scrubbing my tired legs, is too much.

The former celebrity will just have to work around my throbbing erection.

#hypnotized help #gay hypnosis #hypno story #servant #gay mind control

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femmefatalevibe · 2 years

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Femme Fatale Guide: Productivity Tips To Help You Master Your Day Like A Queen

Anticipation is Key

Always have a plan with the tasks and timetable laid out

Keep your environment free of distractions (or at least out of reach)

Tackle tasks in bite-sized amounts to gain momentum

Restrict time spent to maximize productivity

Remember the big picture (and reward yourself!)

Always have a plan with the tasks and timetable laid out:

Plan out what you need to do, the deadline (or scheduled date/time), and set a date with yourself to complete the task. For work, always have a planner where you can plan out your week with your large/small projects.

Break large projects down into phases (ex. sections of a presentation, separate excel sheets, pages of a book, word count on an article, etc.). Divide these phases into sections that never take more than 1-2 hours. Only commit yourself to do one section at a time (if possible, only one per day). This allows you to have less anxiety about starting the task because you already have half of the work – the game plan – done for you.

With smaller tasks, divide them into important, urgent, and less important or urgent. Batch all of the urgent ones to clear your mind. Only commit to one important small task at a time (ex. an important email). Take a short break (get a glass of water, go to the bathroom, etc. ) in-between small important tasks to take the pressure off and your mind clear. Keep a running list of less important/urgent tasks. Schedule a time to batch these once a day/a couple of times a week as needed.

With chores or errands, make a schedule for when you will do these tasks to ensure you stick to your routine (ex. full-house vacuuming Tuesday and Saturday, laundry and grocery restock Sunday, deep kitchen clean Monday, big drugstore hauls Wednesday, etc.)

Keep your environment free of distractions (or at least out of reach):

Get in the zone. Keep your phone out of sight while working (unless you use your phone to work or you're on the phone for a work call, of course). Use a focus playlist (I love the EDM instrumental study playlist or any of the ADHD playlists by Jason Lewis - Mind Amend on Youtube. My favorite one is linked HERE). Have a glass of water (and coffee or tea if you choose), tissues, and lip balm in arm's reach, so you don't have to get up and break focus for these menial tasks. When cleaning or exercising, always have a curated playlist ready to go.

Tackle tasks in bite-sized amounts to gain momentum:

Use the two-minute rule. If you can do a task in 2 minutes or less, do it immediately – within a minute of thinking of it (or set a reminder for when you're home to do the task and then do it immediately. The 5-Second Rule and Atomic Habits explain why this works so well).

Only force yourself to do a task for 10 minutes. Stop after this allocated time if you can't stand doing it anymore, feel drained, or continuously lose focus. Your body and mind need rest if this happens. Usually, though, once you start writing, cleaning, reading, etc. for at least 10 minutes, you'll continue doing it for more time until at least 30-60 minutes of work is completed. Read Atomic Habits and The Artist's Way to learn more about this.

The Pomodoro Technique (working in 25-minute blocks with 5-minute breaks in-between) is great for clearing your inbox, organizing an Excel sheet, or completing any other repetitive, monotonous, or administrative tasks).

Restrict time spent to maximize productivity:

Focus and productivity are mental muscles. So, like in the gym, use time over tension. Set a timer for 10, 20, 30, or 60 minutes – depending on the task and your level of energy – and see how much focused, uninterrupted work you can do within this timeframe. This exercise can gamify otherwise boring, overwhelming, or tedious tasks and help them take less time overall. Rinse and repeat this practice like doing sets at the gym until you've completed the task or the amount of the project you decided to get done for the day.

Remember the big picture (and reward yourself!)

Always keep your goals top of mind. Revise them daily in the morning like a form of daily affirmations. Visualize yourself working to achieve this goal (sitting at the computer typing, cleaning, working out, etc.) with ease. Picture yourself in a calm state and that you're in a constant flow state. Visualize the moment of achievement. Relish in the feeling of satisfaction to prime yourself to start the task. Remind yourself that doing this one task gets you a bit closer to this bliss point. Make each goal into a source of emotional edging – each task will get you closer and closer to this euphoric state of contentment. This exercise primes you with some motivation and positive energy to get your head in the game.

Create habit loops – a cue to start the task (i.e. getting a glass of water to bring to the computer) and an unwinding task (aka the reward – ex. going on your daily walk, taking a shower, etc.). Sometimes, I use different styles of music as a cue and a reward to create my habit loop (aka an upbeat pop playlist before starting work and a dance party mix after work). Read The Power of Habit to learn more about this practice.

Remind yourself that time passes anyway, so you might as well spend this time doing the task rather than worrying about it for hours. Plan a reward (calling a friend, making your favorite meal, going out for a walk or dinner) for when you're done. Having this event to look forward to will help motivate you to focus and work efficiently so you can fast-forward to your moments of leisure.

Claim and master your day, loves xx

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joepringle · 15 days

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Maximize Your Gains: The Ultimate Guide to Showcasing Your Hard Work!

When you’ve put in the hours at the gym, every bulging bicep and rippling ab deserves to be seen. Huge bodybuilders should embrace skimpy, cutaway shirts that flaunt their immense, vascular muscularity. Take a cue from the pros—let your physique speak for itself and wear your shirts like a second skin to highlight every inch of your hard-earned muscles. Don't just train hard, show it off with style!

#ai muscle #muscular man #muscle man #muscular men #extremely muscled men #ai hunk #ai hunks #ai digital art #ai generated #bodybuilder #bodybuilders #bodybuilding #clothed bodybuilder

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bodyswappertransforming · 10 days

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Elias bodybuilding in 1973.

Elias, having traveled through epochs and societies, setting foot into roles from architects to spies, now directed the dials of his time machine to the United States of America in the 1970s. This era, marked by a growing fascination with physical fitness and the emergence of bodybuilding as not just a sport but a culture, presented a wholly different challenge. Elias was about to transform into a figure of immense physical strength and discipline—a bodybuilder.

### The Transformation Begins

The transformation commenced as soon as the time machine's humming subsided, and Elias found himself in the year 1973. He looked down as his body began its extraordinary metamorphosis. Muscles bulged forth with an almost surreal rapidity, his limbs thickening and abs tightening into a rigid, sculpted form. This was not just about gaining mass but sculpting a physique that would stand out on any stage.

As Elias transformed into Eli, a 1970s American bodybuilder, he experienced a profound and intense alteration in his physical form. This journey wasn't just about acquiring size; it was about sculpting a body to peak aesthetic and functional perfection, emblematic of the bodybuilding culture of the time.

**Muscular Development**: Eli's transformation began with the dramatic enlargement and definition of his muscles. His shoulders broadened significantly, turning into hard caps of muscle that framed his upper body, enhancing his V-taper. His chest became thick and striated, with each pectoral muscle clearly defined, resembling slabs of armor. His arms, a focal point for any bodybuilder, swelled with every vein mapped across the surface, the biceps and triceps becoming prominent peaks whenever he flexed.

**Abdominal Area**: Perhaps the most visually striking change was in his midsection. Eli developed what is often called a "washboard" stomach. His abdominal muscles became sharply defined, with a six-pack that was clearly visible under any light, a testament to his low body fat and relentless abdominal workouts.

**Leg Transformation**: His legs transformed into powerful pillars. The quadriceps were separated into distinct heads, visible through the skin, and his calves rounded and bulged, resembling upside-down hearts, which were essential for balancing the proportionality of his enhanced upper body.

**Skin and Hair Changes**: Alongside muscle growth, his skin tightened around his newly enhanced muscles, reducing any trace of fat to maximize muscle definition. His body hair became thinner and less noticeable, which was often the result of regular shaving or waxing, common in bodybuilding to highlight muscle definition. Additionally, his hairstyle changed, keeping with the trends of the 1970s; it was often kept longer and styled to match the flamboyant fashion of the times.

With his new body, Eli had to learn to maneuver a much larger frame. He adjusted his walking style to accommodate the increased mass and balance of his muscles, particularly around his upper body and thighs, which could easily chafe if not mindful. Sitting in regular-sized chairs, fitting into cars, and moving through crowded places required a new awareness of his spatial dimensions.

Mentally, Eli adapted to the constant attention his new physique attracted. He developed a sense of pride in his hard-earned body but also learned the humility required to handle both admiration and envy from others. His mental resilience grew as he adhered to the strict discipline of diet and exercise, mastering the art of self-control and patience.

His daily routine was rigorously structured around his training regime. Eli's diet was meticulously planned, consuming large quantities of proteins, carbohydrates, and fats at specific times to fuel muscle growth and recovery. Supplements, protein shakes, and regular meals became as much a part of his routine as his workouts.

As he lived and thrived in his bodybuilder identity, Eli often reflected on how this transformation affected his perception of strength, beauty, and health. He journaled about his experiences, noting the challenges and the unexpected joys of being in tune with such a powerful and capable body.

Through this detailed exploration of his new bodybuilding body, Elias not only reshaped his physique but also his understanding of the dedication and passion required to excel in such a demanding sport. This journey into the world of bodybuilding added a rich chapter to his myriad of experiences across different times and cultures.

"Whoa," Elias muttered to himself, examining his now massively enlarged biceps and tracing the deep grooves of his six-pack. He was not only larger but leaner, every muscle defined sharply against his skin.

With his new physique came a new lifestyle. Elias, now calling himself Eli, delved deep into the world of bodybuilding. He adopted a rigorous regimen that included not just lifting weights but also meticulous diet planning, ensuring every calorie consumed contributed to his muscle growth.

"Protein, carbs, timing... It's like science, huh?" Eli would say to his gym mates as he blended his protein shakes, filled with supplements to aid his recovery and growth.

The gym became his second home. Surrounded by mirrors and the clanking of heavy weights, Eli absorbed the ethos of 1970s bodybuilding culture. He learned from the veterans, picking up tips on posing routines and workout techniques that were as much about performance as they were about strength.

"Hit the angles, Eli. Make them see the full sweep!" his coach, a grizzled former competitor, would shout during posing practice.

As his body transformed, so did his mind. The discipline of bodybuilding taught Eli the value of patience and hard work. His first competition approached, and the nerves set in.

"How do you handle the nerves, man?" Eli asked a fellow competitor backstage, his voice betraying his anxiety.

"Just focus on your routine, bro. You've done the work, now show it off," came the reply, claps on the back following the encouragement.

The mental transformation was perhaps more profound. Bodybuilding wasn't just about altering his body; it was about mastering his mind, learning to push through pain, fatigue, and doubt. The physical discipline required a mental fortitude that Eli hadn't tapped into in his previous adventures.

"I never knew how tough this would be, not just on the body but on the mind," Eli confessed to his diary one evening, a practice he maintained to track his progress and reflections.

As Elias, now Eli in the bodybuilding world of the 1970s, maneuvered through his dramatically changed physique and mindset, the adaptation was both exhilarating and challenging. Standing at over six feet tall with a densely muscled frame, he found that even simple movements felt different.

Eli was initially taken aback by the sheer bulk of his new form. Simple actions like walking through doorways, sitting in chairs, or even lying down required a newfound spatial awareness. His clothes had to be entirely rethought, as his old wardrobe was utterly inadequate for his enlarged physique.

"What am I supposed to wear now?" Eli laughed to himself, looking at his reflection in a gym mirror. His clothing now consisted of tank tops that emphasized his muscular arms and chest, paired with sweatpants or shorts that allowed his legs the freedom to move. His feet were clad in sturdy gym shoes, essential for his heavy lifting sessions.

Adapting his mind to match his new body was a journey unto itself. The discipline of bodybuilding required a rigorous routine, not only in the gym but in all aspects of life. His days were meticulously planned around training, eating, and resting.

"The discipline, it's more than I expected," Eli noted in his journal. He had to learn to channel his mental energy to maintain focus during grueling workouts and to push through the physical pain that came with muscle growth.

As months stretched into more than a year, Eli's initial novelty of being a bodybuilder deepened into a profound respect for the sport. He learned the nuances of dieting to reduce body fat while maintaining muscle mass, the science behind muscle recovery, and the art of posing to best showcase his physique.

His social circle also expanded to include fellow bodybuilders, nutritionists, and fans of the sport. Eli found a sense of community and support that he hadn't anticipated, strengthening his commitment to this new life.

Day-to-day, Eli's life was a cycle of gym, eat, and sleep. He frequented local diners where he was known for his massive protein-centric meals. "Gotta feed the beast," he would joke with the waitstaff, who were all too familiar with his dietary needs.

In his quieter moments, Eli reflected on the transformation his life had undergone. "Becoming a bodybuilder has taught me more about myself than I ever knew. It’s more than physical. It’s about confronting your limitations, mental and physical, and pushing past them," he shared with a new trainee at the gym.

In public, Eli often wore simple, loose clothing to accommodate his size but also to avoid drawing excessive attention. However, at competitions or public events, he embraced the flamboyance of bodybuilding culture, wearing vibrant, tight-fitting outfits that celebrated his achievements and the aesthetics of bodybuilding.

As Elias, now fully transformed into the formidable bodybuilder Eli, his journey through the 1970s American bodybuilding scene reaches a new peak when he decides to enter the prestigious Mr. World competition. This contest, notorious for attracting the best of the best, including legends like Arnold Schwarzenegger, represents a culmination of his rigorous training and dedication.

Eli spends months preparing, focusing intensely on both his diet and training regimen. Each day is meticulously planned—early mornings in the gym, multiple meals to meet his nutritional needs, and evenings spent practicing poses in front of mirrors. His life becomes a cycle of eat, sleep, and train, with each repetition and meal bringing him closer to perfection.

"Never thought I'd get used to eating this much chicken and rice," Eli jokes with his fellow gym-goers, though his strict diet is a small price for the physique he crafts. His body is not just muscular; it is a work of art, sculpted and honed through relentless discipline.

Eli finds a profound joy in the discipline bodybuilding imposes. He enjoys the routine and the clear goals set before him. Each new vein that appears on his biceps, each pound he adds to the barbell, gives him a sense of achievement that is palpable.

"It's not just lifting weights, it’s about sculpting a statue—the perfect version of yourself," Eli explains to a curious onlooker at the gym.

As the Mr. World competition approaches, the buzz around Eli and his main competition, Arnold Schwarzenegger, grows. Reporters are eager to cover the showdown between the newcomer with an impressive physique and the established champion known for his charismatic presence and formidable body.

When the day of the competition arrives, Eli stands backstage, pumping iron to ensure his muscles are as defined as possible. He feels a mixture of excitement and nerves, knowing he is about to step on the biggest stage of his life, against one of the most iconic figures in bodybuilding.

Onstage, Eli executes his routine flawlessly, hitting each pose with precision and confidence. The crowd reacts positively, their cheers bolstering his performance. When he stands next to Schwarzenegger, the contrast is striking. Eli's form is exceptional, a testament to his dedication, but Arnold's charisma and stage presence are overwhelming.

After the posing routines, as they wait for the judges' decision, Eli and Arnold share a brief conversation.

"You've got great symmetry, man," Arnold compliments, sizing Eli up with a professional eye.

"Thanks, Arnold. Just trying to follow in the footsteps of the best," Eli responds, acknowledging the legend beside him.

#Elias #bodybuilding #bodyswap #mental change #male transformation #fantasy #personality change #male body swap #male tf #disguise transformation #time travel

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optimal-living-lab · 2 months

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Strength Training for Beginners: A Comprehensive Guide

Strength training is an essential component of overall fitness, providing numerous benefits such as increased muscle mass, improved bone density, and enhanced metabolism. If you're new to strength training, getting started can feel overwhelming, but with the right guidance, it can be both enjoyable and rewarding. This comprehensive guide will walk you through the basics of strength training for beginners.

Understanding Strength Training

Strength training, also known as resistance training, involves exercises that use resistance to build muscle strength, endurance, and size. This resistance can come from various sources, including free weights, weight machines, resistance bands, or even your body weight.

Benefits of Strength Training

Increased Muscle Strength: Strength training helps to build and strengthen muscles, making everyday activities easier and reducing the risk of injury.

Improved Bone Health: It stimulates bone growth and can help prevent osteoporosis, especially important as we age.

Boosted Metabolism: Muscle is more metabolically active than fat, so building muscle through strength training can help increase your resting metabolic rate, aiding in weight management.

Enhanced Functional Strength: It improves your ability to perform daily tasks, such as lifting, carrying, and bending.

Getting Started

1. Consult a Professional

Before starting any new exercise program, especially if you have any health concerns, it's wise to consult with a healthcare professional or a certified personal trainer. They can help tailor a program to your specific needs and ensure you exercise safely.

2. Set Clear Goals

Identify what you want to achieve through strength training. Whether it's gaining muscle, losing weight, or improving overall fitness, having clear goals will guide your training program.

3. Start with Basic Exercises

Begin with compound exercises that work multiple muscle groups simultaneously. These include:

Squats: Targets the legs, glutes, and core.

Deadlifts: Works the back, glutes, and hamstrings.

Push-ups: Engages the chest, shoulders, and triceps.

Rows: Targets the back, biceps, and shoulders.

4. Learn Proper Technique

Focus on mastering proper form and technique for each exercise to prevent injury and maximize results. If you're unsure, consider working with a personal trainer initially to learn the correct form.

5. Gradually Increase Intensity

Start with lighter weights and gradually increase the resistance as you get stronger. Aim for 2-3 strength training sessions per week, allowing at least 48 hours of rest between sessions to allow your muscles to recover and grow.

6. Incorporate Variety

Include a variety of exercises in your routine to target different muscle groups and keep your workouts interesting. This can include different types of resistance exercises, as well as cardio and flexibility training.

Tips for Success

Listen to Your Body: Pay attention to how your body feels during and after workouts. If something doesn't feel right, stop and reassess your form or consult a professional.

Stay Consistent: Consistency is key to seeing results. Stick to your strength training program and make it a regular part of your routine.

Rest and Recovery: Allow your muscles time to recover between sessions to prevent overtraining and reduce the risk of injury.

Fuel Your Body: Eat a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth and recovery.

Conclusion

Strength training is a valuable addition to any fitness regimen, offering a multitude of physical and mental benefits. By following this guide and staying committed to your goals, you can build strength, improve your overall health, and enhance your quality of life. Remember, progress takes time, so be patient and enjoy the journey to a stronger, healthier you!

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answersfromzestual · 10 months

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Information on Testosterone Hormone Therapy:

As you prepare to begin treatment, now is a great time to think through what your goals are, as the approach to hormone therapy is definitely not one-size-fits-all.

Do you want to get started right away on a path to the maximum safe effects? Or, do you want to begin at a lower dose and allow things to progress more slowly? Perhaps your long term goal is to seek less-than-maximal effects and you would like to remain on a low dose for the long term. Thinking about your goals will help you communicate more effectively with your medical provider (an endocrinologist is the best way) as you work together to map out your care plan.

Many people are eager for hormonal changes to take place rapidly- understandably so. But it's very important to remember that the extent of, and rate at which your changes take place, depend on many factors. These factors include your genetics, the age at which you start taking hormones, and your overall state of health.

Consider the effects of hormone therapy as a second puberty, and puberty normally takes years for the full effects to be seen. Taking higher doses of hormones will not necessarily bring about faster changes, but it could endanger your health. And because everyone is different, your medicines or dosages may vary widely from those of your friends, or what you may have read in books or in online forums. Use caution when reading about hormone regimens that promise specific, rapid, or drastic effects. While it is possible to make adjustments in medications and dosing to achieve certain specific goals, in large part the way your body changes in response to hormones is more dependent on genetics and the age at which you start, rather than the specific dose, route, frequency, or types of medications you are taking.

While I will speak about the approach to hormone therapy in transgender men, my comments are also applicable to non-binary people who were assigned female at birth and are seeking masculinizing hormone therapy.

There are four areas where you can expect changes to occur as your hormone therapy progresses: Physical, emotional, sexual, and reproductive.

Physical

The first physical changes you will probably notice are that your skin will become a bit thicker and more oily. Your pores will become larger and there will be more oil production. You’ll also notice that the odors of your sweat and urine will change and that you may sweat more overall. You may develop acne, which in some cases can be bothersome or severe, but usually can be managed with good skin care practices and common acne treatments. Some people may require prescription medications to manage acne, please discuss this with your provider. Generally, acne severity peaks during the first year of treatment, and then gradually improves. Acne may be minimized by using an appropriate dosing of testosterone that avoids excessively high levels.

Your chest will not change much in response to testosterone therapy. That said, surgeons often recommend waiting at least 6-12 months after the start of testosterone therapy before having masculinizing chest surgery, otherwise known as top surgery, in order to first allow the contours of the muscles and soft tissues of your chest wall to settle in to their new pattern.

Your body will begin to redistribute your weight. Fat will diminish somewhat around your hips and thighs. Your arms and legs will develop more muscle definition, with more prominent veins and a slightly rougher appearance, as the fat just beneath the skin becomes a bit thinner. You may also gain fat around your abdomen.

Your eyes and face will begin to develop a more angular, male appearance as facial fat decreases and shifts. Please note that it’s not likely your bone structure will change, though some people in their late teens or early twenties may see some subtle bone changes. It may take 2 or more years to see the final result of the facial changes.

Your muscle mass will increase, as will your strength, although this will depend on a variety of factors including diet and exercise. Overall, you may gain or lose weight once you begin hormone therapy, depending on your diet, lifestyle, genetics and muscle mass.

Testosterone will cause a thickening of the vocal chords, which will result in a more male-sounding voice. Not all trans men will experience a full deepening of the pitch of their voice with testosterone, however. Some may find that practicing various vocal techniques or working with a speech therapist may help them develop a voice that feels more comfortable and fitting. Voice changes may begin within just a few weeks of beginning testosterone, first with a scratchy sensation in the throat or feeling like you are hoarse. Next your voice may break a bit as it finds its new tone and quality.

The hair on your body, including your chest, back and arms will increase in thickness, become darker and will grow at a faster rate. You may expect to develop a pattern of body hair similar to other men in your family—just remember, though, that everyone is different and it can take 5 or more years to see the final results.

Regarding the hair on your head: most trans men notice some degree of frontal scalp hair thinning, especially in the area of your temples. Depending on your age and family history, you may develop thinning hair, male pattern baldness or even complete hair loss. Approaches to managing hair loss in trans men is the same as with cisgender men; treatments can include the partial testosterone blocker finasteride, minoxidil, which is also known as Rogaine, applied to the scalp, and hair transplantation. As with cis men, unfortunately there is no way to completely prevent male pattern baldness in those predisposed to develop this condition. Ask your provider for more information on strategies for managing hair loss.

Regarding facial hair, beards vary from person to person. Some people develop a thick beard quite rapidly, others take several years, while some never develop a full, thick beard. Just as with cisgender men, trans men may have varying degrees of facial hair thickness and develop it at varying ages. Those who start testosterone later in life may experience less overall facial hair development than those who start at younger ages.

Lastly, you may notice changes in your perception of the senses. For example, when you touch things, they may “feel different” and you may perceive pain and temperature differently. Your tastes in foods or scents may change.

Emotional state changes

The second area of impact of hormone therapy is on your emotional state.

Puberty is a roller coaster of emotions and the second puberty that you will experience during your transition is no exception. You may find that you have access to a narrower range of emotions or feelings, or have different interests, tastes or pastimes, or behave differently in relationships with other people. For most people, things usually settle down after a period time. Some people experience little or no change in their emotional state. I encourage you to take the time to learn new things about yourself, and sit with new or unfamiliar feelings and emotions while you explore and familiarize yourself with them. While psychotherapy is not for everyone, many people find that working with a therapist while in transition can help you to explore these new thoughts and feelings, get to know your new body and self, and help you with things like coming out to family, friends, or coworkers, and developing a greater level of self-love and acceptance.

Sexual changes

The third area of impact of hormone therapy is on your sexuality

Soon after beginning hormone treatment, you will likely notice a change in your libido. Quite rapidly, your genitals, especially your clitoris, will begin to grow and become even larger when you are aroused. You may find that different sex acts or different parts of your body bring you erotic pleasure. Your orgasms will feel different, with perhaps more peak intensity and a greater focus on your genitals rather than a whole body experience. Some people find that their sexual interests, attractions, or orientation may change when taking testosterone; it is best to explore these new feelings rather than keep them bottled up.

Don’t be afraid to explore and experiment with your new sexuality through masturbation and with sex toys. If you have a sex partner or partners, involve them in your explorations..

Reproductive system changes

The fourth area of impact of hormone therapy is on the reproductive system.

You may notice at first that your periods become lighter, arrive later, or are shorter in duration, though some may notice heavier or longer lasting periods for a few cycles before they stop altogether.

Testosterone may reduce your ability to become pregnant but it does not completely eliminate the risk of pregnancy. Transgender men can become pregnant while on testosterone, so if you remain sexually active with someone who is capable of producing sperm, you should always use a method of birth control to prevent unwanted pregnancy. Transgender men may use any form of contraception, including the numerous options available that do not contain estrogen, and some that contain no hormones at all. There are many contraception options that are long acting and do not require taking a daily pill. Transgender men may also use emergency contraception, also known as the “morning after pill”. Ask your medical provider for more information on the contraceptive and family planning options available to you.

If you suspect you may have become pregnant or have a positive pregnancy test while taking testosterone, speak with you provider as soon as possible, as testosterone can endanger the fetus.

If you do want to have a pregnancy, you’ll have to stop testosterone treatment and wait until your provider tells you that it’s okay to begin trying to conceive.

It’s also important to know that, depending on how long you’ve been on testosterone therapy, it may become difficult for your ovaries to release eggs, and you may need to consult with a fertility specialist and use special medications or techniques, such as in vitro fertilization, to become pregnant. These treatments are not always covered by insurance, and can be expensive. Uncommonly, testosterone therapy may cause you to completely lose the ability to create fertile eggs or become pregnant.

Risks

While cisgender men do have higher rates of cholesterol related disorders and heart disease than cisgender women, the available research on transgender men taking testosterone has generally not found these differences. Most of the research on risk of heart disease and strokes in transgender men suggests that risk does not increase once testosterone is begun. However, longer term, definitive studies are lacking. It has been suggested that the risk of other conditions such as diabetes or being overweight is increased by masculinizing testosterone therapy, however actual research supporting these claims are limited.

One known risk is that testosterone can make your blood become too thick, otherwise known as a high hematocrit count, which can cause a stroke, heart attack or other conditions. This can be a particular problem if you are taking a dose that is too high for your body’s metabolism. This can be prevented by maintaining an appropriate dose and through blood tests to monitor blood and hormone levels.

While available data are limited, it does not appear that testosterone increases the risk of cancer to the uterus, ovaries, or breasts. Because not all breast tissue is removed during masculinizing chest surgery, otherwise known as top surgery, there is a theoretical risk that breast cancer could develop in the remaining tissue. However, it can be difficult to screen for breast cancer in this tissue, and there are risks of a false positive test result. Your provider can give you more information about breast cancer screening after top surgery.

Cervical cancer is caused by an infection with the human papillomavirus, or HPV. HPV is transmitted sexually, more commonly by having sexual contact with someone who has a penis. However, people who have never had sexual contact with a penis may still contract an HPV infection. The HPV vaccine can greatly reduce your risk of cervical cancer, and you may want to discuss this with your provider. Pap smears are used to detect cervical cancer or precancer conditions, as well as an HPV infection. Your provider will make a recommendation as to how often you should have a pap smear. It is unclear if testosterone therapy plays any role in HPV infection or cervical cancer.

If your periods have stopped because of testosterone treatment, be sure to report any return of bleeding or spotting to your provider, who may request an ultrasound or other tests to be certain the bleeding isn’t a symptom of an imbalance of the lining of the uterus. Sometimes such an imbalance could lead to a precancerous condition, although this is rare in transgender men. Missing a dose or changing your dose can sometimes result in return of bleeding or spotting. Some men may experience a return of spotting or heavier bleeding after months or even years of testosterone treatment. In most cases this represents changes in the body’s metabolism over time. To be safe, always discuss any new or changes to bleeding patterns with your doctor.

Fortunately, since you do not have a prostate, you have no risk of prostate cancer and there is no need to screen for this condition.

If you have had your ovaries removed, it is important to remain on at least a low dose of hormones post-op until at minimum age 50. This will help prevent a weakening of the bones, otherwise known as osteoporosis, , which can result in serious and disabling bone fractures.

Most people using masculinizing testosterone therapy will experience at least a small amount of acne. Some may experience more advanced acne. Often this acne responds to typical over-the-counter treatments, but in some cases prescription medication may be required. Acne usually peaks within the first year of treatment and then begins to improve.

While gender affirming hormone therapy usually results in an improvement in mood, some people may experience mood swings or a worsening of anxiety, depression, or other mental health conditions as a result of the shifts associated with starting a second puberty. If you have any mental health conditions it is recommended you remain in discussion with a mental health providers as you begin hormone therapy.

Other medical conditions may be impacted by gender affirming hormone therapy, though research is lacking. These include autoimmune conditions, which can sometimes improve or worsen with hormone shifts, and migraines, which often have a hormonal component. Ask your medical provider if you have further questions about the risks, health monitoring needs, and other long term considerations when taking hormone therapy.

Some of the effects of hormone therapy are reversible, if you stop taking them. The degree to which they can be reversed depends on how long you have been taking testosterone. Clitoral growth, facial hair growth, voice changes and male-pattern baldness are not reversible.

Testosterone treatment approaches

Testosterone comes in several forms. Injections are usually best given weekly to maintain even levels of testosterone in the blood. Studies have shown that using a smaller needle and injection by the subcutaneous, or under the skin, approach, is just as effective as the intramuscular approach, which involves a larger needle injecting deeper into the muscle. In addition to injections, there are gel and patches that can be applied to the skin daily. The gel is applied to skin and once dry, you can swim, shower, and have contact with others. The patch also allows swimming, showering, exercise, and contact with others. All of these forms work equally well when the dosing is adjusted to achieve the desired hormone levels, and the decision about which form to use should be based mostly on your preference.

Another option for testosterone is the use of pellets under the skin. These are inserted every few months via a minor in-office procedure. Ask your medical provider for more information about this approach.

Recently, an oral form of testosterone, taken as a pill twice daily, has been approved for use. There are potential risks of high blood pressure when taking this medication, so extra steps need to be taken to monitor your health if you choose to use this form of your testosterone. Ask your medical provider for more information about this approach.

Regardless of the type of testosterone you are taking, it’s important to know that taking more testosterone will not make your changes progress more quickly, but could cause serious side effects or complications. Excess testosterone can result in mood symptoms or irritability, bloating, pelvic cramping, or even a return of menstruation. High levels of testosterone also result in increased estrogen levels, as a percentage of all testosterone in the body is converted to estrogen. In general estrogen blocking medicines are not used as a part of masculinizing hormone therapy.

Other medications that may be used include progestagens, which are hormones similar to or identical to those made by the body to maintain a balance in the lining of the uterus. These hormones can be used in cases where periods continue after testosterone levels have been optimized. These hormones can cause mood swings, bloating, and other side effects, so it is recommended that you discuss these medications further with you provider if they are to be used.

Final thoughts

And finally, please remember that all of the changes associated with the puberty you’re about to experience can take years to develop. Starting hormone therapy in your 40s, 50s, or beyond may bring less drastic changes than one might see when beginning transition at a younger age, due to the accumulated lifetime exposure to estrogen, and declining responsiveness to hormone effects as one approaches the age of menopause. Once you have achieved male-range testosterone levels, taking higher doses won’t result in faster or more dramatic changes, however they can result in more side effects or complications.

Now that you have learned about the effects of masculinizing hormone therapy, as well as risks and specific medication options, the next step will be to speak with your provider about what approach is best for you.

Source

#hormone therapy #testosterone #testosterone risks #testosterone educational post #transgender #trans ftm #transman #transmasc #ftm transition #ask me things #phalloplasty blog #metoidioplasty blog #ftm top surgery blog #ftm educational blog #ftm education

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driscollstarr02 · 6 months

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Understanding Muscle Mass: Unleashing Your Prospective for Power and Strength

[" Building Muscle Quick"", "" Best Supplements for Muscular Tissue Growth"", "" Muscle-Building Diet plan""] [" Building Muscle Mass Quick"", "" Best Supplements for Muscle Mass Development"", "" Muscle-Building Diet plan""] [" Building Muscular Tissue Rapid"", "" Finest Supplements for Muscular Tissue Growth"", "" Muscle-Building Diet plan""] [" Structure Muscular Tissue Rapid"", "" Best Supplements for Muscle Mass Growth"", "" Muscle-Building Diet regimen""]

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growingstories · 1 year

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Maximizing Maximus

Once upon a time in the grand Roman Empire, there lived a gladiator named Maximus.

He was a man of exceptional strength and skill, winning fight after fight in the grand stadiums that were always filled to the brim with adoring fans. Maximus had worked hard to achieve fame and glory, and he dedicated himself to becoming even stronger with each passing day.

Maximus's hot, muscular physique had captured the hearts of many, and he was adored by the crowds who filled the stadiums. Women swooned over his chiseled features, and men idolized his strength. But despite his growing fame, Maximus remained humble and focused on his training, always striving to improve himself.

It was during one particularly intense battle that Maximus astounded everyone present by winning an impossible fight. The crowd erupted in thunderous applause, and as a reward his valor for, Emperor the decided to grant Maxim aus wish, something he had yearned for since his to rise fame.

Maximus requested the hand in marriage of one of the Emperor's beautiful daughters. The Emperor, impressed by the gladiator's bravery, agreed to his request. Maximus's world turned upside down overnight. He went from being a common fighter to a nobleman, with riches beyond his imagination.

Along with his newfound status came a servant, a handsome blonde Roman man of twenty. The servant tended to Maximus's every need, bringing him delicious food and attending to his every desire.

The gladiator found himself falling in love with this dedicated servant, who would go to great lengths to please him.

As the days went by, Maximus gradually began to lose his discipline. He no longer trained with the same intensity or dedication as before. The servant would bring him lavish meals, and they would indulge in feasts together, growing lazier and fatter with each passing day.

In just three months, Maximus had gained an astonishing 20lbs, his once-toned muscles slowly giving way to softness. The servant did everything possible to make his master comfortable, including feeding him and attending to his every whim.

Week by week, the portions became larger, and Maximus lost sight of his former self. His lover served him not only food but also love and devotion, and Maximus's addiction to both grew stronger. A year passed, and Maximus had gained a staggering 40lbs, his once-dominant physique now significantly overweight.

Year after year went by, and Maximus's growing boredom and laziness continued to feed his desires. Indulging in extravagant feasts, he found solace only in eating and attending parties of the Emperor, where he could feast to his heart's content.

Four years later, Maximus had gained a shocking 100lbs, his body almost unrecognizable from his days as a gladiator. His servant, too, had grown 20lbs heavier, the devotion he showed mirrored in his own increasing weight.

The once-famous gladiator had transformed into a gluttonous nobleman, spending his days lounging in luxury, feasting on delic broughtacies to him by his steadfast servant. The world had forgotten the lean and powerful Maximus, and in his place was an obese man consumed by his own indulgences.

And so, the tale of Maximus, the gladiator turned nobleman, serves as a cautionary reminder that even the most celebrated heroes can succumb to their vices, losing sight of the very things that had made them great.

#fictionalweightgain #maleweightgain #maleweightgainstories #weightgain #weightgainstories

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noirofhyrule · 10 months

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Sniper Riffle

I'm back to this about writing stuff 😎🤙

I think this one hasn't any warnings so it's sure to go. Maybe an slightly vulgar language but it's normal I think)?

Apparently I made 1451 words, yay!

Enjoy!

I'll make a summary later with my drabbles list next, I think… maybe, I don't know

Wynter was upset that Ghost had excluded her from his team for the upcoming mission.

He seemed to have certain prejudices about her abilities that Wynter was determined to keep quiet. Ever since that accident in the Almas, plus the events of the previous mission where she almost shot Ghost by mistake, she seemed to have lost what little trust she had gained from him.

That frustrated her a lot, she felt she was worthless in 141. Everything had changed since she left home in Las Almas, away from her brother.

Still, she didn't lose hope, and with a smile, she combed her hair into a braid and set out for the firing range, where Ghost's team was training.

Intimidated by the soldiers bigger than her, she took what courage she could from wherever she could and advanced to her locker in the armory, where her weapons that she had customized over the course of those few months were.

At first, Price had told her they were too flashy, however, she bought it with an ornament for him in the shape of a little frog.

Wynter pulled his favorite sniper rifle out of his locker, a garish pink Victus XMR that he had extensively customized. The weapon boasted numerous stickers of kittens, hearts and rainbows that contrasted sharply with the rifle's black metal. On the side, Wynter had had the name "John Wick" engraved in a sleek silver font, in honor of his favorite fictional character.

In addition to aesthetic customization, Wynter had internally modified the rifle to maximize its accuracy and firepower. He had replaced the barrel with a longer barrel and the stock with a more stable stock with an adjustable rest. He had also installed a powerful telescopic sight with variable magnification for sniping. These improvements, coupled with his own skills, allowed Wynter to make incredibly accurate shots at long distances.

Wynter stroked the cool pink metal of "John Wick" before she strode decisively to the range, ready to silence Ghost's doubts about her abilities. The rifle seemed to live in her expert hands as she raised it and aimed at targets, proving that appearances could be deceiving and that her unique weapon was as deadly as any other.

Once there with her "John Wick" rifle, she felt ready to beat the best mark that belonged to Lieutenant Ghost with 30 seconds.

Wynter positioned herself on the firing line, with "John Wick" firmly braced against her shoulder. He could feel the skeptical stares of Ghost's team pinned to his back, but ignored them as he focused on his target.

At the sound of the whistle, he quickly aimed through the telescopic sight at the first humanoid target, 300 meters away. He held his breath and pulled the trigger. The shot echoed across the range, impacting right in the center of the target. Without wasting time, Wynter reloaded and turned to the next target, taking it out with a clean shot to the head.

And so he continued, moving from target to target with lethal grace. His movements were fluid and his shots accurate, the result of countless hours of practice. But as he progressed through the course, he could feel the growing tension in his muscles.

As he reached the tenth target, his pulse quickened slightly and the shot struck a few inches off center. Cursing internally, he adjusted his position and focused for the final shots. He managed to hit the two remaining targets, but the damage was done.

When the horn sounded marking the end, Wynter lowered the gun, panting. She had completed the course in 33 seconds, narrowly missing Lieutenant Ghost's record.

Behind her could be heard derisive laughter and disparaging comments from Ghost's team.

"She's not good enough, Lieutenant. We should get someone more qualified," one of them said. Ghost said nothing, but seemed satisfied that he had excluded her.

Gritting his teeth, Wynter gave them a withering look as he mentally prepared himself for a second attempt, this time without making mistakes. He would show them what he was capable of.

After his first failed attempt, Wynter closed his eyes, taking a long deep breath, he needed to concentrate. He memorized the location and distance of each target, plotting the ideal course in his mind.

After a few minutes, he returned to the firing line with his eyes alight. This time there was no hesitation or nervousness, just cold determination.

At the sound of the whistle, he moved like an unstoppable machine. His movements were economical and lethally precise, without an ounce of wasted energy. The telescopic sight seemed to guide itself to each target, and the shots came out of "John Wick" like pink lightning.

First target, second target, the rifle almost seemed to fire itself in his hands. Wynter was on autopilot, every muscle in his body working in total synchrony. There was no room for hesitation or error.

By the time the final horn sounded, he had cleanly hit all 12 targets in a mere 25 seconds, shattering not only Lieutenant Ghost's record, but also Gaz's, who stood in first place at 27 seconds.

He lowered the gun panting, with a smirk on his face. Ghost's team watched in complete awe of his feat. Wynter turned and looked at them defiantly, "John Wick" still smoking in his hands.

"Now do you still think I'm not good enough for your team?"

She had shown what she was capable of, and was ready to take her rightful place among the best.

None dared to respond. Wynter walked over to Ghost, who was looking at her with a mixture of surprise and admiration. "I hope this shows you that you can trust my abilities, Lieutenant. And that you will never belittle them again."

With that said he withdrew, leaving Ghost considering that he had misjudged the talent of the stubborn Wynter. From that moment on, he began to see her with different eyes, realizing how much potential she had and that she would be a terrific addition to his team, in more ways than one.

Wynter had proven that she was there on her own merits, and she would never again allow anyone to make her feel less because she was a brand new girl in their groups. Especially not the stubborn Lieutenant Ghost, who had just discovered that he wanted much more than her skill with a rifle in his ranks.

After her impressive display, Wynter began to walk away from the range, satisfied that she had silenced the taunts of Ghost's team.

However, the Lieutenant's loud voice stopped her in her tracks:

"Wynter! I didn't tell you to leave. I want to see you in my office now".

Wynter froze. A shiver ran down her spine as she heard Ghost's serious tone. She slowly turned around to find him staring at her, his face inscrutable.

Behind Ghost, his team burst into derisive giggles.

"Uh-oh, someone's in trouble," sneered one of them.

"Looks like the girl has a date with the school principal" added another with a chuckle.

Wynter felt her face redden, but she kept her gaze up as she followed Ghost towards the main building. She could feel everyone's eyes glued to her back.

Once inside the imposing office, Ghost sat behind his desk and motioned her to take a seat across from him. Wynter obeyed, resisting the childish impulse to look at the floor.

"So..." began Ghost, interlacing his fingers in front of him. "You want to join my team to this mission."

Wynter nodded, bracing herself for reprimand. But the words that came next left her completely baffled.

She was already ready to apologize when Ghost abruptly interrupted her.

"What you did out there was not only humiliating, but a gross disrespect of my authority as your Lieutenant."

His tone was icy and his eyes flashed with restrained anger. Wynter inwardly cringed, but remained silent.

"You show up here, barge in on my training and make such an ostentatious display...do you think my team will respect you now after making me look like an idiot?"

Wynter stammered "I...I'm sorry sir, I meant no disrespect...".

But Ghost continued as if he hadn't heard her. "I'll expect you tomorrow at 0600 hours for your first mission. And don't even think about bringing that pink atrocity with you. We need discretion for covert operations."

He then abruptly stood up, indicating that the meeting was over.

Stunned but excited, Wynter retreated from the office. Despite the scolding, Ghost was giving her a chance! This was her big chance to prove herself on a real, real mission.

#ghost x reader #ghost x y/n #simon riley x reader #simon ghost riley x reader #simon riley x you #ghost x you #simon riley fluff #modern warfare #ghost fluff #ghost x oc #call of duty #Ghost x Wynter #drabble

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femmefatalevibe · 2 years

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Productivity tips?

Anticipation is Key

Always have a plan with the tasks and timetable laid out

Keep your environment free of distractions (or at least out of reach)

Tackle tasks in bite-sized amounts to gain momentum

Restrict time spent to maximize productivity

Remember the big picture (and reward yourself!)

Always have a plan with the tasks and timetable laid out:

Keep your environment free of distractions (or at least out of reach):

Tackle tasks in bite-sized amounts to gain momentum:

Restrict time spent to maximize productivity:

Remember the big picture (and reward yourself!)

Remind yourself that time passes anyway, so you might as well spend this time doing the task rather than worry about it for hours. Plan a reward (calling a friend, making your favorite meal, going out for a walk or dinner) for when after you're done. Having this event to look forward to will help motivate you to focus and work efficiently so you can fast-forward to your moments of leisure.

Hope this helps!! xx

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workoutinspiration · 6 months

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🔥 MONSTROUS ARM GAINS! 💪😤

The Ultimate Blueprint for Monumental Arm Gains:

Tricep Exercises:

▪️ Close Grip Dumbbell Press

▪️ Single Arm Tricep Extension

▪️ Lying Dumbbell Tricep Extension

Bicep Exercises:

▪️ Seated Incline Curls

▪️ Spider Curls

▪️ Preacher Hammer Curls

Now, let's dive into the details:

👉 Progressive Overload:

The Game Changer: Think big, lift bigger! Continuously push your limits with heavier weights or more reps. It's not just about lifting; it's about outdoing yourself every time.

👉 Variation: Keep Your Muscles Guessing

Muscles get used to the same routine. To continuously stimulate growth, vary your exercises. Our carefully selected tricep and bicep exercises target different angles and muscle fibers, ensuring a well-rounded approach to arm development.

👉 Nutritional Synergy: Fueling Growth

Pair your workouts with optimal nutrition. A diet rich in protein, healthy fats, and complex carbohydrates will power your muscles and aid recovery. Remember, what you eat is as important as how you lift.

👉 Rest and Recovery: The Silent Grower:

Never underestimate the power of rest. Allowing your muscles time to recover is crucial for growth. Incorporate rest days and get adequate sleep to maximize gains.

👉 Consistency and Dedication: The Long Game:

Lasting growth comes from consistent effort over time. Stay dedicated to your routine, trust the process, and the results will follow.

Now, let's talk about how to apply these principles to your workout routine. 🔥💪

🚀 Perform 3 Sets of 8-12 Reps for each exercise. Embrace progressive overload and strategic variation to witness a dramatic transformation in your arm strength and size.

New to fitness? No worries! Follow us for more beginner-friendly tips, valuable insights, and workouts that deliver real results. 💪🏽🌟

#MassiveArms #ArmSculpting #BeginnerFitness #ArmGains #FitnessGoals #ProvenPrinciples #ProgressiveOverload #Variation"

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healthy444 · 15 days

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Can I build muscle and lose fat at the same time?

Yes, it is possible to build muscle and lose fat simultaneously, though it can be challenging and typically requires a well-structured approach. This process is often referred to as “recomping” (short for recomposition). Here are some key strategies to achieve this:

1. Nutrition

Caloric Balance: Aim for a slight caloric deficit to lose fat while providing enough nutrients to support muscle growth. This typically means consuming slightly fewer calories than your body needs to maintain its current weight.

Protein Intake: Ensure a high protein intake (1.6 to 2.2 grams per kilogram of body weight) to support muscle repair and growth.

Macronutrient Balance: Balance your diet with a good mix of carbohydrates and fats to provide energy and support overall health.

2. Strength Training

Progressive Overload: Continuously challenge your muscles by increasing the weight, reps, or intensity of your workouts over time.

Compound Movements: Focus on compound exercises (squats, deadlifts, bench presses) that work multiple muscle groups simultaneously.

Consistency: Maintain a regular workout schedule, typically 3–5 times per week, to consistently stimulate muscle growth.

3. Cardio

Moderation: Incorporate moderate cardio to support fat loss without compromising muscle gains. High-Intensity Interval Training (HIIT) can be particularly effective.

Timing: Consider doing cardio on non-lifting days or after strength training sessions to prioritize muscle preservation.

4. Recovery

Sleep: Ensure adequate sleep (7–9 hours per night) to allow your body to recover and grow.

Rest Days: Incorporate rest days to prevent overtraining and reduce the risk of injury.

5. Consistency and Patience

Long-Term Commitment: Body recomposition is a gradual process that requires consistent effort over time. Patience and persistence are crucial.

Monitor Progress: Track your progress with measurements, photos, and performance in the gym rather than just focusing on the scale.

6. Individual Factors

Starting Point: Beginners or individuals returning after a long break often see more dramatic changes in body composition.

Genetics: Genetic factors can influence how easily you gain muscle or lose fat.

7. Nutrient Timing

Pre-Workout Nutrition: Consume a meal or snack rich in protein and carbohydrates about 1–2 hours before your workout to fuel performance.

Post-Workout Nutrition: Have a post-workout meal or shake with protein and carbs within 30–60 minutes after your workout to aid recovery and muscle growth.

8. Hydration

Stay Hydrated: Adequate hydration is essential for overall health, performance, and recovery. Aim to drink plenty of water throughout the day, particularly before, during, and after workouts.

9. Supplementation

Protein Supplements: Whey or plant-based protein powders can help you meet your daily protein requirements.

Creatine: Creatine monohydrate is a well-researched supplement that can enhance strength, power, and muscle mass.

Branched-Chain Amino Acids (BCAAs): These can help reduce muscle soreness and promote muscle protein synthesis, particularly when training in a fasted state.

10. Mind-Muscle Connection

Focus on Form: Pay attention to proper form and technique to maximize muscle engagement and prevent injury.

Contraction: Emphasize the contraction of the target muscles during each exercise to improve muscle activation.

11. Variation in Training

Periodization: Incorporate different phases in your training program, such as strength, hypertrophy, and endurance phases, to continually challenge your muscles and prevent plateaus.

Exercise Variety: Regularly change your exercises, rep ranges, and workout routines to keep your muscles guessing and promote continuous adaptation.

12. Tracking and Adjustment

Regular Assessments: Keep track of your body composition, strength levels, and overall progress. Adjust your diet and training plan based on these assessments to ensure continued progress.

Listen to Your Body: Be mindful of signs of overtraining or injury. Adjust your training intensity and volume as needed to prevent burnout and maintain long-term progress.

13. Metabolic Rate and Muscle Mass

Muscle Increases Metabolism: Building muscle increases your resting metabolic rate (RMR), helping you burn more calories even at rest, which aids in fat loss.

14. Hormonal Balance

Manage Stress: High-stress levels can lead to elevated cortisol, which can negatively impact muscle growth and fat loss. Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises.

Hormonal Health: Ensure adequate intake of essential fats and micronutrients to support hormonal health, which is crucial for muscle growth and fat loss.

15. Support System

Accountability: Having a workout partner, or coach, or joining a fitness community can provide motivation, accountability, and support.

Education: Continuously educate yourself about nutrition, training, and recovery to make informed decisions and optimize your body recomposition efforts.

By paying attention to these important factors, you can further enhance your ability to build muscle and lose fat simultaneously. Remember, consistency, patience, and a holistic approach are key to achieving long-term success in body recomposition.

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