exercise plan: 750 cal burn in under an hr
(no machinery, weights, or push-ups)
around 50 min. burns between 500-750 cals*
Warm-up (5 minutes):
Jumping jacks: Perform 1 minute of jumping jacks to elevate your heart rate.
Jog in place: Jog in place for 1 minute to further increase your heart rate.
Dynamic stretches: Perform dynamic stretches for your major muscle groups, such as arm swings, leg swings, and torso twists. Do each stretch for about 30 seconds.
High-Intensity Interval Training (HIIT) (25 minutes):
Mountain climbers: Perform 30 seconds of mountain climbers (start in a push-up position and alternate driving your knees towards your chest) followed by 30 seconds of rest. Repeat for a total of 5 minutes.
Jump squats: Perform 30 seconds of jump squats (lower into a squat position and explode upwards, jumping as high as you can) followed by 30 seconds of rest. Repeat for a total of 5 minutes.
High knees: Run in place, lifting your knees as high as possible, for 30 seconds followed by 30 seconds of rest. Repeat for a total of 5 minutes.
Burpees: Perform 10-15 burpees (squat down, kick your legs back into a push-up position, perform a push-up, jump your feet back to a squat, and jump up explosively) as fast as you can, followed by 30 seconds of rest. Repeat for a total of 5 minutes.
Cardiovascular Endurance (15 minutes):
Jump rope: Jump rope continuously for 15 minutes without stopping. If you don't have a jump rope, perform imaginary jump rope motions.
High knees: Run in place, lifting your knees as high as possible, for 15 minutes without stopping.
Cool-down and Stretching (5 minutes):
Slow down your activity and perform light jogging or walking for 5 minutes.
Perform static stretches for your major muscle groups, holding each stretch for 15-30 seconds. Include stretches such as standing quad stretches, hamstring stretches, calf stretches, and standing side stretches.
*obviously not everyone will burn the same amt. of cals depending on weight.. these stats are assuming that you are around 63kg
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Hi
So I have been ana for let's say 1.5 years, before that I spent years trying to lose weight by different diets etc, but yk didn't really work
then summer 2022 I pretty much starved and lost like 8kg, then I pretty much kept it off for 8ish months, by eating less that 1000cals a day, some days 600, others 900
But then suddenly I started gaining weight and now it's been months and months of trying to lose with no result. Side note, I am active and under 18, and don't give the you're probably eating more, because I am fucking not and I have been eating mostly under 1000 for what feels like forever but GAIN
I have tried everything, eating more protein, fasting, I even tried having meta days, nothing ever worked, so please I'm crying for help
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ED-Hack
Film "what I eat in a day" videos. Just yourself with your meal, which has to be pleasing to you in some way for it to be presentable. I don't mean aesthetically pleasing, just loooking good to you, on a plate with some cutlery. And film yourself presenting it to the camera. Show your emotins, where you are. Maybe mention how much water you drank until then.
Don't post it. It's just for you.
By doing that you can hold yourself accountable in a positive way. Think about the food and think about your body. I hope it will help you accept the food you consume and the body you are keeping alive. I hope it makes you proud.
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So at what weight can I finally let my friends/ partner try to pick me up, wear S size, not panic when I need to use a bus when it's almost full, go out and not be scared that someones gonna think I'm fat, eat fast food without people thinking I'm just a fat loser, send selfies and fit checks without looking fat???😭 I'm 162cm tall and I wanna know
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does anyone have any tips on eating in cafeteria?? at school i try to restrict at lunch or distract my friends so they don’t realize i’m not getting food but they always notice. i need to make it look/seem like i’m eating when i’m not but idk how??? help pls ‼️‼️‼️
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good morning everyone!
the food i had yesterday:
breakfast: none!
lunch: fiber one bar and diet coke (70 kcal)
dinner: bowl of cucumbers and small amount of pulled pork (100 kcal)
total: 170 kcals
soooo much better than the last time i ate. i feel so much better lol
school food is also disgusting and that helps motivate me to keep going with my food progress. disgusting school food? appetite completely gone
still at only 110 pounds :(
any tips to lose weight a little quicker would be much appreciated! have a great day dolls, remember your end goal and your goal weight when making decisions 🩷
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I'd like if someone gave me tips on how to lose weight fast or/and how to burn calories, I'm a bit lazy and have almost no energy, so just any simpe ways could help me.
I need to lose at least 15kg, before christmas, so yes, help is appreciated.
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