Trying to be strongest I've ever been

 Hi, I hope you are doing well, I am just so happy and I feel so strong so I felt I might share it with you. 

I started working out because I wanted to lose weight and I did actually lost weight because I burned many calories while working out. Till last four months, I was working out to lose weight and to get toned and to look good but now I have realized that. You don't workout to lose weight. You shouldn't work out just to lose weight. You should do it to feel strong to feel happy to have the best state of mind you had and You should work out to feel happy overall. You should drop the mindset that you are working out to lose weight. 

You only go after how much weight you have lost and you'll never feel satisfied with what you have achieved. In the beginning of my journey, I wanted to lose weight and I started working out and as soon as I started working out, I Lost 3 inches from my waist in like 14 days, but I was not happy because that was not my goal. My goal was way bigger. I mean weight-wise. I wanted to get to a certain weight and my progress did not make me happy even though I had lost so much of my inches from my whole body. I did not feel good. I did not feel happy and I did not feel proud of myself. Because that's all what I wanted that that I wanted to lose at least like 20 inches from overall my body and I didn't lose that much in 14 days and I wasn't happy. I wanted more and more and more and more. I was never satisfied and now I have completely changed my mindset. I don't know how I did it. I don't know how I changed my mindset from working out in order to lose weweigt to working out in order to feel strong and happy. I don't know how I did it. But I assure you that once you figure out the way to change your mindset, then you will feel very good in your body in your own body. Actually after I started doing Caroline Girvans Workouts, I felt happy and I felt strong and I didn't want it to just workout to lose weight because her workouts are just not that like that. You know, they are not Losing weight focused, you know, like others lose 10 kg in 10 weeks and lose fat in one week. Her programs are not like that. Her programs focus on how much strong you feel how much you've improved how much your posture has improved.

How many reps can you do in one set now about doing it. Right? Her workouts are all about making us feel happy making us feel strong and her workouts are not at all like other Fitness influencer workouts. Because they are not just booty focused or hourglass figure focused. They are not. 

She doesn't tell you that you'll get abs in two weeks. She does not telling you that you'll grow a booty and two weeks. Her workouts are just Wonderful And that is what I love and  after I started doing her workouts, that's when I Understood that you don't work out just to lose weight you workout to feel strong to get toned to get to be happy in your own body to feel confident in your own body. And you start loving your body afterwards because you see a difference.  You know, there is a saying that you when you start working out you see a difference in 30 days. Someone else sees a difference in your body in 60 days and you get into a habit or your body totally changes in 90 days. And I think that that's what happened to me. I have started seeing tiny tiny little muscles in my body and that's that makes me feel good. You know when I wanted to lose weight and and just did high intensity interval training and just jumping around, I did not feel that way and I did not see any muscle growing out of my body. I of course  lost weight and I looked amazing. But I was I didn't feel that whether there was enough. 

If you really want to improve your mindset, you should change the way you work out. I mean if you are not happy right now and if you don't feel like working out if you don't feel happy while working out if you feel "I just want to end get get done with this and oh my God, this is a chore" then that is not a good workout for you. You know, I'm not telling you to just do Caroline Girvans workouts. If you want to do someone else's workouts, then you can but make sure that you feel happy when you're doing it. Make sure that you are satisfied with what you're doing and make sure that it feels amazing it you get motivated to work out you get so excited to work out. You shouldn't feel that. Oh now have to work out and you know, they said that you shouldn't feel like that. Do whatever makes you happy if working out doesn't make you happy then choose something else. Maybe cycling will make you happy. Maybe Dancing will, maybe rollerskating anything that makes you happy you should do it. You should move your body and if you are struggling with body image like me, like I did I don't think I do anymore. But when I was struggling with my body image, you know, I did not feel confident in anything. I did not feel confident in anything.  I did not feel confident while dancing. I felt like my arms were to Jiggly and My thighs were too jiggly and when I danced they move around and I don't look nice when I dance and I just look goofy. But I now I've realized that who cares who cares if you look Goofy. There's not like people are actually sitting there see me how I look while I dance or when I move. Some of us are just stuck. We think that if I go to a gym or if I dance or if I do anything I like then my I'll move my body and as I move my body my thighs will jiggle my arms will jiggle my belly will jiggle and people will laugh at me but trust me. No one cares. No one cares how you look when you are done saying open how you guys jiggle.No one cares about it. 

If you feel that someone is staring you then it's just your mindset. You know, we are just like that. We are just born like that. We are just self-conscious. We're too self-conscious. Just do it, you know just do it just do whatever you feel like doing. 

If your workouts don't feel enough for you, then you should try some other thing, you know, if you are just doing bodyweight till now you should try working out with weights or something else .I am sure that when you're happy when you're working out then you'll see a difference and you'll feel good afterwards. I mean, I've always felt good after workouts, you know at first I'm like, "oh God I have to work out right now", but then when I started working out, I don't feel like that. I feel amazing. I feel so happy that I can move my body and I'm so grateful that I have my I have my body and I can move it. However, I want. And now I think I am in the body that I've always wanted. 

I mean I will always want it to be skinny, but I'm not skinny right now, but I feel amazing, you know. 

I think this is the body I wanted and I think that I am at the point where I can wear anything and that also includes a lot of self love. You know, I'm not asking you to stand in front of the mirror and tell you yourself 50 times that I love you. I love you. I love you. I mean if you want to do that and if that makes you feel confident after doing that if you start loving yourself after doing that then go for it, but for me, I don't feel happy when I do that, you know, I don't feel good in myself after I say, I love you. 

I just started loving myself because if you don't, how can you expect someone else to love you? 

Thank you, and I hope that you achieve your dreams. I hope you achieve your dream body. And I hope you are at your dream body right now, I hope Hope you always stay like that. I hope you always stay with the Positive mindset. 

And I hope you be grateful with what you have always. Bye. 

Caroline Girvan 

https://youtu.be/LS-iJMsGcVY

SELF Love video to help you fix your mindset

https://youtu.be/obgYkInVNv4

How I take time out for exercise

 Hi, I am so happy that you are here and I hope that I provide you the information you are here for. 

So, I am a student and I have exams, assignments and projects to complete. Before I became a "fitness freak", I was always making excuses that I have my exams or I have to study or I am on my period. I'll start from tomorrow. 

And I am not asking you to workout on your period, but if you are okay with it then go for it. I have always been a lazy procrastinator and this was my excuse for not working out. 

My tomorrow did come and I did workout the next day as I had planned. BUT. I went too fucking hard on the very first day and that made me SO SORE. I wouldn't be able to walk or do any chores and as I was sore from the workout that I did, I wouldn't work out the next day. It took me 3-4 days to recover and after I had recovered, I wouldn't workout thinking that I'll suffer again . 

IN SHORT, 

if you are a complete beginner, then dont go all in on the very first day. Take it easy.  Don't aim for 25 squats in 1 set. Aim for less. That will keep you less injured and you'll be motivated to workout next day too. 

Now, how do I take time out for exercise?! 

I literally just would wake up and take a shower and go to school/ college. I didn't eat breakfast or anything. But then as I wanted to lose weigh, I knew that I had to get serious regarding my workouts. SO I started waking up 20 minutes early than I was used to. I managed my active time and lazy time. 

I used to wake up at 5:30, pray and I used to do yoga for 10 minutes. Then I showered and had breakfast because if you want to lose weight, you dont need to starve yourself. Yeah so I did that.

Then I increased my workout time and I also started doing Chloe Tings workouts, so I started walking up 20 more minutes early. As her workouts were 30 -40 minutes long, I did those and then I showered and all. 

That was my routine before the pandemic, After the pandemic, I had online classes. And they started on 7:30 sharp and ended at like 10 or 11. So I woke up at my usual time and I didnt have to shower or eat breakfast before all that, I worked out and attended classes right after. 

I also always workout in the mornings because after my classes and all I am too lazy to workout. But as I was doing Caroline Girvans EPIC, she posted at 10:30 am, the time zone I live in. So I worked out right after my classes. I didnt enjoy that because I am too grumpy after my classes and all. But I did take out time fr a good workout. 

You don't have to workout an hour or more, only 30 minutes a day is enough too. And you can easily take time out if you really want to. 

Bye 💜

Yoga taht I did

https://youtu.be/UEEsdXn8oG8

Caroline Girvan: 

https://youtu.be/orH_lessqN0

I lost 11 inches in 3 months !?

 Hi!! I am so glad that you are here and I hope you are doing well. So! I started working out with Caroline Girvans videos and lost 11 inches from my body. 

I started EPIC 1 in December 2020 and did half of it. By the end of December, I was feeling strong and great and so happy to have almost finished the challenge so I decided to continue EPIC 2 10 week challenge that Caroline posted on January 3rd, 2021. It was a new years beginning and so I was motivated and excited to do that. AND I did it! Yesterday I finished the challenge and honestly I have never been happier. I feel strong and I feel like nobody can outwork me! 

Sure, it was difficult. I had to take time out for exercise. Her workouts are approximately 50 minutes. I also had college and a lot of studying to do but I still managed to workout.  Also! I was eating in a calorie deficit all the time. 

(Calorie Deficit: Eating less calories than you require/ burning more calories than you eat. ) 

I was also walking for cardio, because I don't have a bike or a treadmill or any other equipment. I walked inside my house and that clearly worked for me. I don't really like to go outside either so.if you are like me, walking in your house itself might help you. Also I didn't run or anything. Neither did I do endless amounts of HIIT (High Intensity Interval Training). I just did Caroline's Workouts and that helped me. 

I have also never lasted on a challenge for 10 weeks. I always quit in 14 or 15 days. I get bored very easily.  But with Caroline that did  not happen. 

She has some killer workouts and they made me sore all over. But that's what makes me happy and I feel like I have done SO much hard work and that's why I am sore. You also don't need to have heavier dumbbells. I used my 5 kg pair and a 10 kg dumbbells throughout the challenge. I modified heavier dumbbells requiring exercises. 

Sometimes I even danced. That is also cardio. You can enjoy health and fitness too. I ate in a calorie deficit for sure but I had the tastiest food ever! If you want to know what I had, let me know in the comments.  

So! Finally the challenge came to an end and so I decided to measure myself! I was SHOCKED AND PROUD of my results. 

Following are the results comparisons 

1/12/20                                         13/3/ 21 

Weight: 56 kilos            |              52 kilos 

Waist : 28.5 inches        |              27.2 inches 

Tummy: 34 inches         |           31.8 inches 

Thighs : 23.5 inches        |           22.2 inches 

Arms :    12 inches           |          11.5 inches 

Hips :    38.5 inches          |          36 inches 

Total loss 11 inches overall. 

Yep:") I lost my hips too. But that's fine because I like how my body looks right now. I love it. 

If you want to get amazing results too, try this EPIC challenge my Caroline Girvan! I honestly love her like MUAH ! She helped me overcome my fear of working out! Now I love working out. Also I hope you have a wonderful time trying this Challenge and I hope you achieve the fitness level you have always wanted. 

Also her new challenge EPIC heat is coming up on April 5th. That will mostly have HIIT based moves and strength training included. It will only be 30 minutes long so you really can't make up excuses. Be sure to hop in! Cz I am REALLy excited and scared at the same time 

bye good luck 💜 I love you💜 Don't doubt yourself. You are a badass and you know it! 

EPIC 1 : 

https://youtu.be/c_-v1fYJGO8

EPIC 2: 

https://youtu.be/Muh4Cyis_G8

RESULTS: (I am so happy for her)

https://youtu.be/4vZP0lnM9Jk

I hope I motivated you to do something 😭👉👈 

Okie Bye now 

5 exercises to help you gain muscle

 

Hi everyone today. I'm going to tell you the most important exercises that you can do to improve your strength and if you're a beginner Then you can start off with these exercises and then proceed further. 

I would suggest you to invest in a pair of dumbbells. Either 2kg dumbells or 5 kg or 10 kg dumbbells depends on your strength level if you are more strong than I would like you to start with 5 kg dummies. 

You can progressively overload once you become stronger and stronger. So the five main exercises that so the exercises are

 1)squats

2) Lunges 

3)Chest press/ pushups 

4) Shoulder press 

5) Bent-over rows 

These are the five main exercises that focus on your main muscles.

The main muscle groups of your body your shoulders your back and your chest and your thighs. 

So 

You have got squats and lunges for your legs shoulder press your shoulders chest press for your chest and Bent over rows for your back. I would I would suggest you to watch a tutorial on  how to properly do these exercises. Do not cheat because  if you cheat and you if you don't have proper form while doing these exercises, you might face some injury or you won't see the results you want. 

If you're a complete beginner, I would like you to start with these exercises and if you are Already ahead of everyone, then there also you can do these exercises. I mean your your most important body parts are your thighs your biggest muscles are your thighs your back and your shoulders and your chest? 

These are the main muscle groups. You should you should focus on instead of focusing on biceps and abs and calves or glutes. You should focus more on these body parts. These will these body working these bodyguards will help you get the physique you want and you become more strong. Because these are the main parts of their body of our body. 

So once you figure out how to do the these exercises proper form, I would suggest you to do at least 10 reps of each exercise for three sets or four sets depends on your strength level do those reps until you are fatigued like  if you do one two, three and so on until 10 or 15 counts  face And you  feel oh my God, I can't move ahead. If can't Do more than these then that is your fatigue level. If you are strong enough, and if you have that mental ability to go more than you can then do it, and if not if you're struggling. Very much, then you should stop because that is your fatigue level and you should at least reach to your fatigue level and then move on to next exercise. So 

Do as many reps as you can in one set and then repeat these exercise again three more times. So 10 to 15 reps of in one set of exercise then another exercise 10 to 15 reps in the other set. So you have three circuits with same exercises.

The workout goes: 

Squats - 10 to 15 reps or till fatigued 

Lunges - 10 to 15 reps or till fatigued 

Shoulder press - 10 to 15 reps or till fatigued 

Chest press - 10 to 15 reps or till fatigued 

Bent over rows - 10 to 15 reps or till fatigued 

Bent over rows (switch side) - 10 to 15 reps or till fatigued 

Do these 3 or 4 times till you feel that you had a great workout. 

Try this and let me know in the comments whether you succeed it or not. Thank you. Bye. 

You can see watch for getting a proper form 

https://youtu.be/AXZlb-3MMYE

Only eating 3/4th portion of my plate

 

Hello everyone, Today I am here to tell you about my experience of not eating 1/4th part of my plate. 

From childhood itself we are taught to finish our whole plate. This leads to obesity, loss of appetite, loss of taste and lost of appreciation for food. If you are hungry then go ahead, have another serving of food. But if you are struggling to finish your plate, stop eating. Put the fork down. Do not continue eating. That is over eating which then leads to obesity. 

So I have never struggled with not being able to finish my plate and I always was ready for another serving of food. But, I also was morbidly obese.. I decided to not eat 1/4th portion of my plate for a week. Last week on Monday as I sat down to eat any meal, I took out 1/4th portion of it and put it back in the bowl I took it froDon't throw it away. Put it back in the main utensil. It was a bit tough for me because I was hungry. So I took back 1/2 portion of my 1/4th portion to curb my hunger. I was successful this time. I had all my meals like that for two days. 

Now I decided to proceed ahead, I decided to take out 1/4th portion and eat the 3/4th portion of my plate. 

This time I wasn't hungry anymore. That trick lead me to eat only 3/4th portion of my food. I continued this for a week, and I weighed myself of Monday and I had lost 2 pounds. YAY! success! 

Now, If you are not ready to do this yet, I am not here to tell you to eat less. I am here for those people who want to lose weight and are not successful in it. If you are already eating very less or are suffering from some kind of an eating disorder, then do not do this. I hope you recover soon. 

RULES:- 

1) Do not try this if you have an eating disorder. 

2) Do not increase your  portion size from 1/4th of your plate. If you do so, you'll be eating very less amount of food which will then lead to extreme weightloss which then will leave you lethargic and malnourished. 

3) Do not throw away your 1/4th portion. Put it back in the main utensil you cooked it in. 

4) Do not try this if you don't want to lose weight. 

5) Do not try this if you are extremely hungry and want another serving. 

6) Try this technique with every meal of yours ( Breakfast, Lunch, Dinner and all snacks) 

7) If you are having a fruit that goes bad if you leave it open for some time, give it to another family member of yours or just eat it. 

Thank you for stopping by, See ya next time. 

Will you try this? Inform me if you do.. ❤💜

Here are some easy snacks that you can have: 

https://www.blogger.com/u/2/blog/post/edit/1323934601737923613/6489763865474478884

Cardio to lose weight

 Hi!! How are you? I hope you are doing well in these tough times. Everyone has been working out during quarantine and everyone has got leaner than last time! If you are doing YouTube workouts like from Chloe Ting or Lilly Sabri, then they are pretty much cardio based workouts. I would suggest you to continue doing that. Also Pamela Reif is amazing if you are not a beginner. 

To all my strength and weight training members, what is the cardio you like? Do you do cardio? Let me know in the comments. If not, then you HAVE to do it! Trust me, all these influencers who create more spews for more views by telling that cardio isn't important, they themselves must be doing cardio! Cardio doesn't only mean running on a treadmill for an hour. It can be more fun if you switch it up. 

Cardio is VERY important if you want to lose weight and get lean. It is also important if you don't have a weight loss goal. It is important form of exercise for your heart. And heart is the most valuable muscle of your body and if you want to make your heart strong, you have to do some type of cardio. Here are some options. Choose wisely. Choose the one that you can do for hours without getting tired. I am not suggesting to do cardio for several hours. But atleast for an hour or so is mandatory. Do atleast 150 minutes of cardio per week. 

1) Walking

Walking is the best form of cardio if you can't jump around for a long period of time. 

I prefer walking over running. I walk atleast 10000 steps a day. Sometimes more. It helps you burn more calories and you won't be as fatigued as you are after running. 

2) Running 

If you love running, or you want to start running, you should go for it. But for me it's too much. If you run at a mild pace for an hour, you can burn upto 600 calories.  Do the math, so if you run for 10 minutes, you will burn 60 calories only. Don't get fooled by the influencers telling you that a 10 minute workout will help burn a 1000 calories. 

3) Dancing 

I have recently started dancing and I love it! I can't dance though but still I like to move my body. If you are a beginner too and you want to dance, I'll link my favorite videos down below you can check it out. 

4) Cycling 

If you have a bike, then get up on it. Don't be shy and ride away!! Cycling helps you burn MANY calories in short amount of time. If you have an exercise bike at your home or at your gym, you can hop on it and sway side to side like Ariana Grande! 

5) Jump rope 

Honestly, this is the best of all! Only 10 minutes of jumping rope will help you burn about 90-100 calories. So if you do it a couple times a day you'll be able to burn upto 200 calories! Isn't it amazing! 

These will not only help you burn fat but also help you live longer! 

Goodluck❤❤ 

My favorite workouts: 

https://youtu.be/mtJ2Ni6hS8g

SEXY LADY

https://youtu.be/s5h_G5BI70s

BTS ARMY

https://youtu.be/V7P1vUxSZac

WAP: 

https://youtu.be/TQUJk9MUHfY

5 easy snacks in 5 minutes

 Hi ! Here are some super easy and simple recipes that take care of your health for you.

Yogurt bowl

This recipe is super simple and very easy and packed with protein. It fills your stomach up for atleast 3-4 hours. I hope you like it.
You'll need:-

- Berries of your choice (half a cup)
- Honey/Maple syrup/ any sweetener of your choice (as sweet as you like)
- Pb2 (peanut butter powder) (1 tbsp)
-Protien powder of your choice (1 scoop)
- Yogurt (4 to 5 tbsp)

Take the yogurt in a bowl mix the pb2 and protien powder in it. Top with the berries and drizzle some honey/maple syrup/ any sweetener of your choice.
And you are done ! It's ready to eat!

Yoyo apple

This recipe is SUPER easy and packed with nutrients.
All you'll need is
An apple
Yogurt ( 4 to 5 tbsp)
A tsp of cinnamon (optional)

Just cut the apple in the yogurt and sprinkle the cinnamon on top. And you're done! ENJOY YOUR SNACK!
Remember 
An apple a day keeps the doctor away

Chocolate popcorn

This recipe is very easy and smart. It will fill you up for very low calories and super yummy.

All you'll need is:

Low fat and low calorie  popcorn
(Or the kernels)

Chocolate protien powder/ any protien powder you like (1 scoop)

Stevia/honey/ vitafiber  (1 tsp/ as much as you like)

Cocoa powder (1 tbsp)

Now! Pop your popcorn in the microwave. Once its cooled down a little bit, take a big bowl, Throw in the popcorn and  add the
Protien powder  and the cocoa powder. Mix it. And drizzle the sweetener on top. And that's it! You are done! Enjoy your low calorie meal 😉

Pink icecream

This recipe is very filling and it includes fruits in it. Yes so its packed with nutrients and all that good stuff!

You'll need:

1/2 cup frozen strawberries
1/2 cup frozen Raspberries
1/4 low fat milk/ plant based milk
1/3 tsp of Xanthum gum/guar gum
1 scoop of protien powder of your choice

Put all these ingredients in a blender and blend blend blend!

if you dont have the xanthum gum, you can make it without it. It won't be as thick but yes it will taste good! Freeze for 15 minutes before serving!

Chips !!

You'll need
A low calorie tortilla/roti
1/2 tsp oil
1/3 tsp chilli powder
1/3 tsp of salt
1/8 tsp black pepper

Cut your tortilla in 8 equal pieces. Mix in the oil and all the spices. You can add the spice as per your taste. Spread it in a tray and microwave it for 5 minutes. It will turn out crisp and yummy! 

 That's it. These recipes are very satiating and you'll love them once you try them. If you don't have any ingredients I have mentioned NO PROBLEM. You can always twist and turn your recipes.

Remember there are no rules in the kitchen.😉😉😉

Thanks for stopping by. I hope you like these! Let me know if you want more posts like these. I am a snacker and I love me a big snack. But we have got to make sure its low calorie and doesnt mess up your health cycle.

Bye ❤❤

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