I hate to tell you what I think you already know, but this question amounts to “I know you can’t spot-reduce… but how can I spot-reduce?” You have to lose weight all over. Even then, you can’t change your overall shape in terms of where you store fat. You can build muscle and firm everything up, but your body is your body. Some people go under the knife for a butt like yours! Embrace it! -B&A
I can’t give you an accurate number, because I don’t know anything about you, your health history, habits … anything.
Youtube is great for at home strength training. Calisthenics is what you’re going to be doing, unless you have equipment of your own …. but honestly, pushups and planks gets boring. Check out some Daily HIIT vids, PoP Pilates (two of my faves) or any kind of bootcamp/circuit/power yoga/pilates videos. Do something that you can stick to. And make sure to change it up so your body doesn’t get used to certain exercises. Good Luck!! -DC/SM
Good for you for recognizing that not eating isn’t healthy, and going on to recover :)
The best way to avoid eating is to stick to healthy foods that fill you up. Lots of fiber, and dark colors (greens, blues, and purples). Eat as much raw veggies and fruits as you can.
About 30 min or so before your meal, have a big ol’ glass of water. While you’re eating, put your fork/spoon/chopsticks/utensil down between each bite, and take time to savor the flavor of your food. Pay attention to your meal. It takes the brain 30-45 min to recognize that our stomaches are full, so we eat more when we’re just horking food down.
Positive thinking love .. you can do this! YOU are in control of your body. Best of luck! -DC/SM
Sure, depends on what you’re doing. And don’t forget, that your body weight moves around 2-3 lbs a day just from water weight.
As long as you’re dropping weight the healthy way (clean eating and exercise … not diet fad, pills, or super-restrictive caloric intake), keep going :). When you first start on your healthy body journey, the weight will drop faster, and then begin to even out. -DC/SM
Uh, this on is a bit hard to answer since I don’t know if you’re a lady or a gentleman.
So I’m going to assume that you’re a lady, and we’ll go from there.
Kegels!!! Do your Kegel exercises. One of THE most important exercises for us vagina owners, but no one ever talks about it. Why are Kegels important you ask? First, it decreases that ‘I have to pee when I laugh, sneeze, jump, run, crunch ….’ feeling. This is especially important for those of us who have had children. It also strengthens the pelvic floor, which helps prevents uterine and bladder prolapse later in life. If you have strong pelvic floor muscles, child birthing in and of it’s self is usually an easier task, with less problems. Along with increased urethral and sphincter control, Kegel exercises will also increase sexual pleasure during intercourse (safe sex reminder here!).
Now, how to actually do them. Start laying down on your back (it’s easer, and you’ll work your way to sitting and standing) with your feet on the floor and knees pointed up to the ceiling. Squeeze your PC (pubococcygeus) muscles, exactly how you would stop urinating mid-flow, without tiling your hips or using your ab muscles. You really want to pinpoint just those inner PC muscles. Hold and release 10 times for one count each. Try to do this 10 times a day. After a week, hold for 2 counts each. Work your way up until you can flex your PC muscles for 10 counts .. remember to not use your abs, or hold your breath. When driving, do some Kegels every time you see a red light, or if you’re listening to music, flex those muscles for a whole verse.
Keep up with your Kegels, and that ‘gotta go’ feeling should start to go away. If you’re still having issues, you need to see your Dr to make sure that you’re not experiencing any serious medical condition. -DC/SM
Article about said trend. This is a new one I’ve found, and pretty much encompasses my feeling on the subject. EVERYONE should give this a watch. -DC/SM
It’s different for everyone.
If you are training to grain weight and/or bulk up, you need to be eating lean protein and veggies every 2-3 hours.
As far as clean eating goes, 4 meals a day is what you want to stick with. If you get the urge to snack in between, reach for a glass of home made vitamin water to hydrate your system.
If you’re not hungry, you shouldn’t force yourself to eat (Under normal circumstances. This does NOT apply to people who are recovering from an ED, or under a Dr or nutritionist’s orders).
Oooooh, so do I. Especially around Easter … Cadbury Eggs and Peeps are my favorite.
Here’s the thing, it’s all about discipline and moderation. Everyone needs a cheat day. Pick 1 day a week to allow yourself a treat or two (don’t go overboard), and soon you’ll find that your craving for sweets will dissipate. Our bodies trick us into thinking we need sugar, when we really don’t. The less you eat, the less you will crave.
Finding healthy swaps is also a great way to get in some yummies and body happy foods. Try dark chocolate (yes dark, it’s the best for your body .. yay antioxidants) covered fruit … bananas, oranges, strawberries, and kiwis are my fave. Fresh fruit and veggie smoothies with Greek yogurt are a great swap for ice cream. Want something salty? Make your own sweet potato or veggie crisps.
Almost anything can be made healthy … you just have to get a bit creative :) -DC/SM
Not at all. I know some people that never get sore, and I know some that feel the burn after climbing a set of stairs. That is mostly dependent on your muscular/skeletal setup, and how quickly your body turns oxidized energy to lactic acid (why your muscles get sore). Stretching is also a way to keep from getting sore. -DC/SM
That covers your cardio and eating.
You still need to make sure you’re getting in strength and flexibility training. Add some warm up and cool down stretches every time you work out, and throw in calisthenics to keep your muscles strong. -DC/SM