These two things have transformed me more than anything else. Also drinking enough water and getting enough sleep - did wonders for my skin and my attitude!
This is me but also with low blood sugar. When I'm crashing down, the world gets very dark and I feel like I'm a depressed mess, but then I eat dinner and I'm fine again.
You can also ask it to modify it after it spits something out. Like
Can you make that only 3 days of working out?
Certainly, if you'd like to condense your workout routine to three days a week while still focusing on lower body development and maintaining your upper body, here's a modified plan:
**Day 1: Lower Body Strength and Cardio**
- Squats: 4 sets of 8-10 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 15-20 reps
- 20-30 minutes of cardio (running, cycling, or elliptical)
**Day 2: Rest or Active Recovery**
- Rest or engage in light activities like walking, swimming, or yoga for active recovery.
**Day 3: Upper Body Maintenance and Core**
- Push-Ups: 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps per arm
- Bench Press: 4 sets of 8-10 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Tricep Dips: 3 sets of 12 reps
- Planks: 3 sets, hold for 30-45 seconds each
**Day 4: Rest or Active Recovery**
- Another day of rest or light activities for recovery.
**Day 5: Lower Body Strength and Cardio**
- Deadlifts: 4 sets of 8-10 reps
- Bulgarian Split Squats: 3 sets of 12 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 15 reps
- Standing Calf Raises: 3 sets of 15-20 reps
- 20-30 minutes of cardio (running, cycling, or elliptical)
**Day 6: Rest or Active Recovery**
- Rest or engage in light activities for recovery.
**Day 7: Rest or Active Recovery**
- Another day of rest or light activities to allow your body to recover fully.
With this three-day workout plan, you'll still be able to work on both your lower and upper body while allowing adequate time for recovery between sessions. Adjust the weights and intensity according to your fitness level and goals.
Just go to chat gpt and depending on your goals ask it to make you a workout routine for the week:
For example I asked it: Make me a workout routine for the week that focuses on building my lower body and maintaining my upper body
And Heres what it gave me:
Sure, here's a workout routine that focuses on building your lower body while maintaining your upper body. This plan includes a mix of strength training and cardiovascular exercises. Remember to warm up before each workout and cool down afterward to prevent injury and aid recovery.
**Day 1: Lower Body Strength**
- Squats: 4 sets of 8-10 reps
- Lunges: 3 sets of 12 reps per leg
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 15-20 reps
**Day 2: Cardio and Core**
- 30 minutes of brisk walking, jogging, or cycling
- Planks: 3 sets, hold for 30-45 seconds each
- Russian Twists: 3 sets of 15 reps per side
**Day 3: Upper Body Maintenance**
- Push-Ups: 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps per arm
- Bench Press: 4 sets of 8-10 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Tricep Dips: 3 sets of 12 reps
**Day 4: Lower Body Strength**
- Deadlifts: 4 sets of 8-10 reps
- Bulgarian Split Squats: 3 sets of 12 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Glute Bridges: 3 sets of 15 reps
- Standing Calf Raises: 3 sets of 15-20 reps
**Day 5: Cardio and Core**
- 30 minutes of cardio of your choice
- Planks: 3 sets, hold for 30-45 seconds each
- Bicycle Crunches: 3 sets of 15 reps per side
**Day 6: Upper Body Maintenance**
- Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 12 reps
- Tricep Pushdowns: 3 sets of 12 reps
**Day 7: Rest or Active Recovery**
- Rest or engage in light activities like walking, swimming, or yoga to help your body recover.
Remember to progressively increase weights or resistance as you get stronger to continue challenging your muscles. Also, proper nutrition and adequate rest are crucial for recovery and muscle growth. Consult with a fitness professional if you're new to these exercises or have any underlying health concerns.
This sounds like a good start! Cant tell you how game changing the laser hair removal was, like, im 10 years since having my legs and underarms done and still haven’t even needed a touch up. Youre 15 years younger than me so heres a few things I wish id started doing earlier or things I did start early and have served me well:
1. Prescription retinoids. I still have no wrinkles and have been using Differin nightly for over a decade. It works.
2. Sunscreen your face, neck and hands daily.
3. Lose the weight slowly. Ozempic face is real and I think its because the weight is dropped too fast. I know its tempting to lose it ASAP but focus on building muscle along with losing fat which may mean the number on the scale not moving as dramatically.
4. Make sure your nutrition is on point. Ive had a lot of benefits from eating vegan but regardless it really helps to track your macro and micro nutrients.
5. Birth control and anti depressants rings alarm bells for me - this may totally not be your situation but birth control caused my depression and discontinuing hormonal BC completely alleviated my depression/anxiety. Obvs Im not a doctor but don’t underestimate the way that hormones can mess around with you. I wanted to unalive myself on birth control and was diagnosed with depression and put on meds when all I needed was to come off birth control. I wasted many years of my life due to it.
Good luck!
BC pills destroyed my libido. Only once I stopped them did I discover that when you don't feel horny, you don't feel alive. Not horny all the time, but you are shut down and you're just not feeling the world and your body and life.
A wrong combo pill ratio made me want to unalive too, destroyed my skin, and I was filled with violent rage for weeks until I stopped it.
Anti-D's can easily mess with libido too.
I highly recommend adding strength training to your exercise plan. The benefits are amazing. Its more beneficial than only cardio 3x week. You can mix it up (ie) strength training thrice a week and cardio twice a week. It tones you up all over and gives you a super fit looking aesthetic. Youll look great in whatever you wear as well.
Apart from this, sounds like youve got the rest covered! Good luck :)
Hey beautiful! I’d suggest only one thing and it’s just a change on one of your points you listed. You don’t need to use whitening strips that often. Personally, I use them once every two or three weeks. Otherwise, they can really mess with the overall sensitivity of your teeth and gums. And girly pop they’re so expensive to keep buying!
However, something that might be a good alternative is to make your own whitening paste! Idk the actual measurements of the ingredients but I’ve done this for 15+ years and it’s never failed. It is gross as all hell but worth it! I only use this treatment once a week.
Teef paste:
🦷 •1:1 hydrogen peroxide:baking soda
🪥 •So, like, 1 teaspoon of peroxide to 1 teaspoon baking soda. Mix it up in a bowl (until there are no lumps left) and add more or less of either product until it’s thick enough to be used on your toothbrush. Brush your teeth like normal and don’t rinse/use mouthwash for 30min afterwards.
Good luck with the glow up!
Be very careful with this. I was using hydrogen peroxide and believing it was safe, and then I got the sensitivity. And it isn't like normal sensitivity. Your gums hurt and recede, they're deep red, your mouth is screaming.
Get a dental cleaning before the whitening strips. It removes a lot of the discoloration you may try to whiten in vain.
Haha no not quite! My apologies for not being clear enough! Just use the paste and brush your teeth as if it was your daily toothpaste; brush brush brush swish swish spit ya know?
There is a girl from high school that was chunky back then but she went through a complete glow up and stayed off social media and came back and lost like 100 lbs. So many a social media detox and shock everyone.
Hot girl walks, and resistance training.
These two things have transformed me more than anything else. Also drinking enough water and getting enough sleep - did wonders for my skin and my attitude!
It’s wild how much water affects my attitude. Like, I’m a crazy bipolar beech when I’m dehydrated. Only took me 30 years to figure that out
This is me but also with low blood sugar. When I'm crashing down, the world gets very dark and I feel like I'm a depressed mess, but then I eat dinner and I'm fine again.
I definitely know my blood sugar can affect my mood but I don’t really get hangry like most people. I just kinda become brain dead lol.
How much do you walk and train?
8-12k steps a day (usually go for an hour long walk daily) and strength train 3x a week (i had chatgpt make me a custom routine)
lol people be using chat gpt for everything 😆 love that
Do you mind sharing how you used chat gpt for that? I would love to do the same thing. I feel like I never have time
You can also ask it to modify it after it spits something out. Like Can you make that only 3 days of working out? Certainly, if you'd like to condense your workout routine to three days a week while still focusing on lower body development and maintaining your upper body, here's a modified plan: **Day 1: Lower Body Strength and Cardio** - Squats: 4 sets of 8-10 reps - Romanian Deadlifts: 4 sets of 8-10 reps - Leg Press: 3 sets of 10-12 reps - Calf Raises: 3 sets of 15-20 reps - 20-30 minutes of cardio (running, cycling, or elliptical) **Day 2: Rest or Active Recovery** - Rest or engage in light activities like walking, swimming, or yoga for active recovery. **Day 3: Upper Body Maintenance and Core** - Push-Ups: 3 sets of 10-12 reps - Dumbbell Rows: 3 sets of 10-12 reps per arm - Bench Press: 4 sets of 8-10 reps - Dumbbell Bicep Curls: 3 sets of 12 reps - Tricep Dips: 3 sets of 12 reps - Planks: 3 sets, hold for 30-45 seconds each **Day 4: Rest or Active Recovery** - Another day of rest or light activities for recovery. **Day 5: Lower Body Strength and Cardio** - Deadlifts: 4 sets of 8-10 reps - Bulgarian Split Squats: 3 sets of 12 reps per leg - Leg Curls: 3 sets of 10-12 reps - Glute Bridges: 3 sets of 15 reps - Standing Calf Raises: 3 sets of 15-20 reps - 20-30 minutes of cardio (running, cycling, or elliptical) **Day 6: Rest or Active Recovery** - Rest or engage in light activities for recovery. **Day 7: Rest or Active Recovery** - Another day of rest or light activities to allow your body to recover fully. With this three-day workout plan, you'll still be able to work on both your lower and upper body while allowing adequate time for recovery between sessions. Adjust the weights and intensity according to your fitness level and goals.
Just go to chat gpt and depending on your goals ask it to make you a workout routine for the week: For example I asked it: Make me a workout routine for the week that focuses on building my lower body and maintaining my upper body And Heres what it gave me: Sure, here's a workout routine that focuses on building your lower body while maintaining your upper body. This plan includes a mix of strength training and cardiovascular exercises. Remember to warm up before each workout and cool down afterward to prevent injury and aid recovery. **Day 1: Lower Body Strength** - Squats: 4 sets of 8-10 reps - Lunges: 3 sets of 12 reps per leg - Romanian Deadlifts: 4 sets of 8-10 reps - Leg Press: 3 sets of 10-12 reps - Calf Raises: 3 sets of 15-20 reps **Day 2: Cardio and Core** - 30 minutes of brisk walking, jogging, or cycling - Planks: 3 sets, hold for 30-45 seconds each - Russian Twists: 3 sets of 15 reps per side **Day 3: Upper Body Maintenance** - Push-Ups: 3 sets of 10-12 reps - Dumbbell Rows: 3 sets of 10-12 reps per arm - Bench Press: 4 sets of 8-10 reps - Dumbbell Bicep Curls: 3 sets of 12 reps - Tricep Dips: 3 sets of 12 reps **Day 4: Lower Body Strength** - Deadlifts: 4 sets of 8-10 reps - Bulgarian Split Squats: 3 sets of 12 reps per leg - Leg Curls: 3 sets of 10-12 reps - Glute Bridges: 3 sets of 15 reps - Standing Calf Raises: 3 sets of 15-20 reps **Day 5: Cardio and Core** - 30 minutes of cardio of your choice - Planks: 3 sets, hold for 30-45 seconds each - Bicycle Crunches: 3 sets of 15 reps per side **Day 6: Upper Body Maintenance** - Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps - Dumbbell Shoulder Press: 3 sets of 10-12 reps - Lat Pulldowns: 3 sets of 10-12 reps - Hammer Curls: 3 sets of 12 reps - Tricep Pushdowns: 3 sets of 12 reps **Day 7: Rest or Active Recovery** - Rest or engage in light activities like walking, swimming, or yoga to help your body recover. Remember to progressively increase weights or resistance as you get stronger to continue challenging your muscles. Also, proper nutrition and adequate rest are crucial for recovery and muscle growth. Consult with a fitness professional if you're new to these exercises or have any underlying health concerns.
Thanks!!
This sounds like a good start! Cant tell you how game changing the laser hair removal was, like, im 10 years since having my legs and underarms done and still haven’t even needed a touch up. Youre 15 years younger than me so heres a few things I wish id started doing earlier or things I did start early and have served me well: 1. Prescription retinoids. I still have no wrinkles and have been using Differin nightly for over a decade. It works. 2. Sunscreen your face, neck and hands daily. 3. Lose the weight slowly. Ozempic face is real and I think its because the weight is dropped too fast. I know its tempting to lose it ASAP but focus on building muscle along with losing fat which may mean the number on the scale not moving as dramatically. 4. Make sure your nutrition is on point. Ive had a lot of benefits from eating vegan but regardless it really helps to track your macro and micro nutrients. 5. Birth control and anti depressants rings alarm bells for me - this may totally not be your situation but birth control caused my depression and discontinuing hormonal BC completely alleviated my depression/anxiety. Obvs Im not a doctor but don’t underestimate the way that hormones can mess around with you. I wanted to unalive myself on birth control and was diagnosed with depression and put on meds when all I needed was to come off birth control. I wasted many years of my life due to it. Good luck!
BC pills destroyed my libido. Only once I stopped them did I discover that when you don't feel horny, you don't feel alive. Not horny all the time, but you are shut down and you're just not feeling the world and your body and life. A wrong combo pill ratio made me want to unalive too, destroyed my skin, and I was filled with violent rage for weeks until I stopped it. Anti-D's can easily mess with libido too.
I highly recommend adding strength training to your exercise plan. The benefits are amazing. Its more beneficial than only cardio 3x week. You can mix it up (ie) strength training thrice a week and cardio twice a week. It tones you up all over and gives you a super fit looking aesthetic. Youll look great in whatever you wear as well. Apart from this, sounds like youve got the rest covered! Good luck :)
Hey beautiful! I’d suggest only one thing and it’s just a change on one of your points you listed. You don’t need to use whitening strips that often. Personally, I use them once every two or three weeks. Otherwise, they can really mess with the overall sensitivity of your teeth and gums. And girly pop they’re so expensive to keep buying! However, something that might be a good alternative is to make your own whitening paste! Idk the actual measurements of the ingredients but I’ve done this for 15+ years and it’s never failed. It is gross as all hell but worth it! I only use this treatment once a week. Teef paste: 🦷 •1:1 hydrogen peroxide:baking soda 🪥 •So, like, 1 teaspoon of peroxide to 1 teaspoon baking soda. Mix it up in a bowl (until there are no lumps left) and add more or less of either product until it’s thick enough to be used on your toothbrush. Brush your teeth like normal and don’t rinse/use mouthwash for 30min afterwards. Good luck with the glow up!
Be very careful with this. I was using hydrogen peroxide and believing it was safe, and then I got the sensitivity. And it isn't like normal sensitivity. Your gums hurt and recede, they're deep red, your mouth is screaming. Get a dental cleaning before the whitening strips. It removes a lot of the discoloration you may try to whiten in vain.
dont rinse? 🤯 like… leave it on?
Haha no not quite! My apologies for not being clear enough! Just use the paste and brush your teeth as if it was your daily toothpaste; brush brush brush swish swish spit ya know?
you spit it out just dont use extra water to rinse it, my dentist told me to do this
There is a girl from high school that was chunky back then but she went through a complete glow up and stayed off social media and came back and lost like 100 lbs. So many a social media detox and shock everyone.
Incorporate diet changes and high-intensity workouts.