Haio buddy boyos, this is my first time making an actual thread contributing to our beloved community
After talking to someone i figured i‘d just create a thread helping confused people out.
Working out is not only about losing weight, getting skinnier or whatever people might think of. Its also about becoming stronger, healthier, being more confident, as well as improving the way your body functions.
Strength training helps you shape the body, improve posture, increase energy, and support hormones and metabolism. Many women focus on becoming “toned,” but toning actually happens when you build muscle while reducing body fat.
When you exercise, especially during strength training, your muscles experience small microscopic tears. Your body repairs these tears during recovery, and the muscles become stronger and firmer over time. This process is how muscle growth happens.
I‘m not gonna get deeper into it since i dont want to be dnr‘d.
Depending on what kind of „look“ /body you want to go/aim for, you should set up a different plan, this shouldn’t just include the muscles youre aiming for ( the exercises for them as well as the number of reps and sets) but also the food you consume and the REST and recovery you get.
A balanced beginner gym routine for women often includes lower-body days, upper-body days, and core or cardio days. On a glute and leg day, exercises such as squats, hip thrusts, lunges, and Romanian deadlifts are commonly used. On upper-body days, women may focus on rows, shoulder presses, lat pulldowns, and arm exercises. Core days usually include planks, crunches, and light cardio!!
Losing Weight & Becoming Slimmer
If you want to aim for a Slimmer body and if you‘ve been thinking of losing weight, you should combine a calorie deficit and a balanced diet with strength training and cardio. Losing weight happens when the body burns more calories than it consumes (over time)
Excersises such as walking, running, cycling and full-body workouts improve calorie burn. Dont forget to stay hydrated and get lots of sleep!
Calories burned> Calories consumed
View attachment 347480
Becoming more Curvy
This usually focuses on building muscle in specific areas. Its not about being extremely muscular, but rather about getting that needed “mass“
Main focus is on the glutes, legs, and shoulders, but while trying to maintain a healthy bf% level
Build up those specific areas and with good meals,eating enough could support the growth(especially when youre still slim)
This might also depend on genetics but its possible to make it happen, so theres nothing to worry about!!!
For a bigger ass or thicker thighs, train your glutes. Focus mainly on lower body exercises .
Examples: squats, romanian deadlifts, bulgarian split squats, hip thrusts(!!!) , leg press and much more.
They‘d help build muscle in the glutes, quads as well as your hamstrings!
The back is another important muscle group that many women neglect. Training the back improves posture and creates a more balanced physique. Strong back muscles can also create the appearance of a smaller waist because they widen the upper body slightly, helping create an hourglass shape. Exercises like lat pulldowns, seated rows, and pull-ups are excellent for back development.
Work-Out Schedule
Ideally, work out atleast 2-4 days/week
Remember, consistency and work is the key!!
Train with progressive overload , basically gradually increasing your weight or reps
(Weight highly recommended)
What some people tend to forget is recovery and rest days, sure putting in work is important, but thats not all this whole thing consists off. Naturally your Body adapts to exercise between workouts, not just during them.
Improvement and repair processes happen during this recovery time
By exercising, it creates stress on the body. Muscle fibers get tiny amounts of damage, energy stores (glycogen) are depleted, the nervous system gets fatigued etc etc etc
Your body adapts, but thats what happens when you rest. No wonder you wake up having the worst types of muscle soreness (especially when the body isnt used to this kind of workout , yet)
You CAN do stuff like light walking, stretching and other stuff though no ones telling you to stop fully and do nothing.
Nutrition and Diets
Nutrition is a Very very underestimated topic usually, being one of the most crucial parts of fitness.
Protein is essential because it repairs and builds muscle tissue after workouts ( really important to aim for)
Good protein sources would include chicken, eggs, fish, Greek yogurt, meat, protein shakes and so on.
The amount of g protein you have to get in, g protein/day varies on your body weight. ~1.5-2.2 g of Protein per kilogram body weight
So for example if youre 50 kg -> 80-100 g Protein/a day
Carbohydrates are also important since they provide energy for workouts and so on. Sources like rice, oats, potatoes, fruits and whole grains are ideal.
so carbs are pretty important for energy and skin health.
Beneficial fats: avocados, nuts, salmon, olive oil
Losing fat: slight calorie deficit while continuing to strength train as well as eat enough protein
People who want to grow muscles need a small calorie surplus combined with progressive overload.
Many women worry about becoming “too bulky” from lifting weights, but building very large muscles is extremely difficult for women because women naturally have much lower testosterone levels than men. Strength training usually creates a leaner, firmer, and more defined appearance rather than excessive bulk
Ps: “hip dips” if they bother you and you want them gone, you cant fully remove them and get rid of them since theyre part of your bone structure. BUT you can build up muscle around it like around the area making it less visible and making ur hips more round. Aim for the gluteus medius!!
So remember guys , Consistency, Dreams, Rest and good Nutrition is necessary!
I hope this finds and helps some people, and i wish all of you guys lots of luck on ur journey
Dont flop pls dont dnr guys @fatfuckingchud @ecoli @splanky @Mia
sorry for the tags!!!
After talking to someone i figured i‘d just create a thread helping confused people out.
Working out is not only about losing weight, getting skinnier or whatever people might think of. Its also about becoming stronger, healthier, being more confident, as well as improving the way your body functions.
Strength training helps you shape the body, improve posture, increase energy, and support hormones and metabolism. Many women focus on becoming “toned,” but toning actually happens when you build muscle while reducing body fat.
When you exercise, especially during strength training, your muscles experience small microscopic tears. Your body repairs these tears during recovery, and the muscles become stronger and firmer over time. This process is how muscle growth happens.
I‘m not gonna get deeper into it since i dont want to be dnr‘d.
Depending on what kind of „look“ /body you want to go/aim for, you should set up a different plan, this shouldn’t just include the muscles youre aiming for ( the exercises for them as well as the number of reps and sets) but also the food you consume and the REST and recovery you get.
A balanced beginner gym routine for women often includes lower-body days, upper-body days, and core or cardio days. On a glute and leg day, exercises such as squats, hip thrusts, lunges, and Romanian deadlifts are commonly used. On upper-body days, women may focus on rows, shoulder presses, lat pulldowns, and arm exercises. Core days usually include planks, crunches, and light cardio!!
Losing Weight & Becoming Slimmer
If you want to aim for a Slimmer body and if you‘ve been thinking of losing weight, you should combine a calorie deficit and a balanced diet with strength training and cardio. Losing weight happens when the body burns more calories than it consumes (over time)
Excersises such as walking, running, cycling and full-body workouts improve calorie burn. Dont forget to stay hydrated and get lots of sleep!
Calories burned> Calories consumed
View attachment 347480
Becoming more Curvy
This usually focuses on building muscle in specific areas. Its not about being extremely muscular, but rather about getting that needed “mass“
Main focus is on the glutes, legs, and shoulders, but while trying to maintain a healthy bf% level
Build up those specific areas and with good meals,eating enough could support the growth(especially when youre still slim)
This might also depend on genetics but its possible to make it happen, so theres nothing to worry about!!!
For a bigger ass or thicker thighs, train your glutes. Focus mainly on lower body exercises .
Examples: squats, romanian deadlifts, bulgarian split squats, hip thrusts(!!!) , leg press and much more.
They‘d help build muscle in the glutes, quads as well as your hamstrings!
The back is another important muscle group that many women neglect. Training the back improves posture and creates a more balanced physique. Strong back muscles can also create the appearance of a smaller waist because they widen the upper body slightly, helping create an hourglass shape. Exercises like lat pulldowns, seated rows, and pull-ups are excellent for back development.
Work-Out Schedule
Ideally, work out atleast 2-4 days/week
Remember, consistency and work is the key!!
Train with progressive overload , basically gradually increasing your weight or reps
(Weight highly recommended)
What some people tend to forget is recovery and rest days, sure putting in work is important, but thats not all this whole thing consists off. Naturally your Body adapts to exercise between workouts, not just during them.
Improvement and repair processes happen during this recovery time
By exercising, it creates stress on the body. Muscle fibers get tiny amounts of damage, energy stores (glycogen) are depleted, the nervous system gets fatigued etc etc etc
Your body adapts, but thats what happens when you rest. No wonder you wake up having the worst types of muscle soreness (especially when the body isnt used to this kind of workout , yet)
You CAN do stuff like light walking, stretching and other stuff though no ones telling you to stop fully and do nothing.
Nutrition and Diets
Nutrition is a Very very underestimated topic usually, being one of the most crucial parts of fitness.
Protein is essential because it repairs and builds muscle tissue after workouts ( really important to aim for)
Good protein sources would include chicken, eggs, fish, Greek yogurt, meat, protein shakes and so on.
The amount of g protein you have to get in, g protein/day varies on your body weight. ~1.5-2.2 g of Protein per kilogram body weight
So for example if youre 50 kg -> 80-100 g Protein/a day
Carbohydrates are also important since they provide energy for workouts and so on. Sources like rice, oats, potatoes, fruits and whole grains are ideal.
so carbs are pretty important for energy and skin health.
Beneficial fats: avocados, nuts, salmon, olive oil
Losing fat: slight calorie deficit while continuing to strength train as well as eat enough protein
People who want to grow muscles need a small calorie surplus combined with progressive overload.
Many women worry about becoming “too bulky” from lifting weights, but building very large muscles is extremely difficult for women because women naturally have much lower testosterone levels than men. Strength training usually creates a leaner, firmer, and more defined appearance rather than excessive bulk
Ps: “hip dips” if they bother you and you want them gone, you cant fully remove them and get rid of them since theyre part of your bone structure. BUT you can build up muscle around it like around the area making it less visible and making ur hips more round. Aim for the gluteus medius!!
So remember guys , Consistency, Dreams, Rest and good Nutrition is necessary!
I hope this finds and helps some people, and i wish all of you guys lots of luck on ur journey
Dont flop pls dont dnr guys @fatfuckingchud @ecoli @splanky @Mia
sorry for the tags!!!
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pretty basic but who cares
