1.5M ratings
277k ratings

See, that’s what the app is perfect for.

Sounds perfect Wahhhh, I don’t wanna
35-24-35
35-24-35: ““ 35-24-35 ” ”
35-24-35 

35-24-35

More you might like

almondmelkk

Workout (III)

almondmelkk

CORE WORKOUT

5 Min warmup

-

Ab leg raises* 

3 x 10 knee crunch

3 x 10 straight leg

3 x 20 angled knee crunch (obliques) 

-

3 x 20 Super(wo)man’s

3 x  20 Bicycles

3 x 10 Jump squats 

-

3 x 10 Knee crunches 

3 x 40 Mountain climbers 

3 x 1 Min Plank 

Without stopping 30 sec side plank each side after 3rd plank 

-

20 straight leg sit-ups 

40 flutter kicks 

50 Russian twists 

-

Stretch

-

*The machine where you support your own weight on your forearms.  

-

LEG DAY

5 Min warmup (elliptical)

-

3 x 10 Inner thigh machine 100-110lbs

3 x 10 Outer thigh machine  90-100lbs 

3 x 10 Leg press 90lbs 

-

3 x 15 Romanian deadlifts  60lbs

4 x 15 Squats 20lbs

3 x 12 Lunges  20lbs

-

3 x 15 Bent row  20lbs 

2 min Wall sit  20lbs 

-

2 Min Plank 

-

UPPER BODY

5 Min warmup 

-

Assisted pull-ups*

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

160lbs

2x8 L grip hands facing inwards 

2x8 L grip hands facing face 

2x8 dips 

180lbs

2x8 wide grip

2x8 L grip hands facing face

2x8 dips 

-

3x10 curls 10lbs

3x15 tricep extension 12.5lbs 

3x12 shoulder press 10lbs

-

3x5 side raise into front raise 7.5lbs

3x12 bench row 12.5lbs 

3x12 chest press 10lbs 

-

2 Min plank

-

5 Min Stretch 

-

*The weight is a counter balance which means less weight is ideal because your using more of your own muscle to pull yourself up as opposed to the machine helping you. 

FULL BODY

5 Min warmup

-

3 x 15 (7.5lbs)

Bulgarian squats 

Shoulder press 

V roll ups  

 -

3 x 25 

Glute bridge 

Bent over tricep curl 

Russian twist 

-

3 x 10 

Jump squats 

Side raise 

Dead bugs 

-

2 Min

Plank

Step up 

Kettle bell squats 

-

Stretch 




As always, weight and reps are my own so modify if needed. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.

rosehipsandlips
anasuckstho

Things I wish someone had told me before losing a lot of weight with an ED

  • -Invest in a quality vitamin E oil: if you have 40+ pounds to lose, you may start to notice loose skin the harder you restrict. Rub vitamin E oil on your body at night to help your skin elasticity, and it even helps fade any scars/stretch marks that were already there.
  • -Fit salmon and seafood ANYTIME YOU CAN into your daily intake. Salmon has omega 3 fatty acid and DHA, a 200 calorie filet gives your body so many more nutrients than a handful of chips or cereal. DHA has been shown to decrease depression, boost mood, increase brain function and improve cell renewal (something that’s really important when you’re not getting enough calories/vitamins from diet alone)
  • -You can lose 2 pounds overnight but still look 4 months pregnant the next morning- I wish someone had explicitly told me that while sparkling waters and diet soda hold almost 0 (if not actually 0) calories, the carbonation and sodium can make you look puffy and extremely stomach bloated. Stick to plain water and green tea when you can.
  • -Don’t beat yourself up when you stop losing weight as quickly as you did the first few weeks of restricting. This goes without saying for weight loss, but the smaller you get the harder it is to lose the weight- a sentiment I think EVERYONE needs a reminder of. Even if you used to be able to lose 5 pounds a week, try not to stress when it takes a few days or even a week just to get a pound off. Vary your calories to keep your metabolism moving, and trust in the process. Good things take time.
  • -Invest in a natural, nourishing and clarifying face mask (I switch between Cosmetic Warrior and Mask of Magnaminty by Lush). When you restrict your calories your body loses nutrients, and your skin is more prone to breakout from these deficiencies or hormone imbalances. Especially in winter, using a mask like Cosmetic Warrior can be extremely helpful to prevent bacteria buildup on your skin since it doesn’t see much of the sun. The garlic in the mask is an antiseptic, and the tea tree oil is very soothing- but go with whatever works for you!
  • -Coconut oil, coconut oil, coconut oil. Use coconut oil for oil pulling around your teeth. When you restrict, your teeth aren’t protected by as much saliva, and become very prone to drying and enamel loss (leads to cavities). Swish 1tsp of coconut oil around your teeth for 15 minutes to remove plaque and debris, and don’t eat or drink for 30 mins afterwards. Use coconut oil as a makeup remover, since your skin will be more delicate and chemical makeup remover wipes can dry it out. Use coconut oil on the ends of your hair when still damp from the shower. Restricting can dry out hair and make it more brittle, coconut oil helps restore moisture and keeps ends from splitting
  • -You WILL be cold, and you WON’T be able to avoid it. I always thought this was a thing for anas who had barely any body fat and were in the 100 pound or less region, but even after losing just 20 pounds, I get (and stay) wayyyy colder than everyone else around me- even to the point of having to wear hoodies in classes/stores with air conditioner.
  • -You’re going to get a LOT of attention from people you know when you hit or get near your goal weight- most of it will be positive (to your face), but other people will become uncomfortably interested in your diet, wanting to know how you lost the weight, what you eat, how often, any exercise, etc. Be prepared to have answers that won’t cause any red flags.
  • -Some days you won’t be able to stop looking in the mirror admiring how much weight you’ve lost/how different you look, and other days you’ll feel like the scale is lying because you’ve got fat all over and you look the same as you did when you started. Our brains are one hell of a wild card, and you never know when body dysmorphia decides to join the party.

Hopefully this helps someone out there dealing with disordered eating/thinking, these things aren’t meant as tips or tricks to trigger anyone but are meant instead as little ways you can help improve your quality of life when struggling with an ED 🖤

Source: anasuckstho
See this in the app Show more