rayne

every time you're hungry, do one of these things and see if you still are:

HEYY!! some advice i have is;

• stick to a schedule!

If you only have a month, it’s possible but youre going to need to know what to do and when. For example, find some blogs or youtube accounts that share realistic workouts that are focusing on leg / thigh gap / slimming! Then, make a lil timetable! Always add atleast one rest day per 7-8 days!

• Leg workouts generally either shape/move the fat or turn it into muscle.

Muscle can give you the opposite intention and make your legs wider, so while weights are encouraged, keep an eye out on how firm they are and the progress your making to determine whether yoga, HIITs or weights are the right path!

• Cardio, Diet …. And Stretching?

Cardio and diet is a lot of the work when slimming down! However if you want to focus on your legs, stretching and yoga can help narrow down where your body is affected - some leg exercise examples are scissor kicks, lunges, wall sits and step ups! Walking and running is a staple though.

• Balance work

Balance work slims and tones the smaller muscles in your legs and thighs! It can make them tighter, so they appear smaller! An example for this can be single leg deadlifts, or slowly trying to push your weight onto one leg for as long as you can, and moving towards longer periods of time as you go!

HIII!!

so first things first, youre going to need to know how much to eat, lose or exercise for that time frame!! a cool free calculator to use is “precision nutrition calculator”

Basically, you add your weight, height and then your goalweight and when you want to reach it! You’ll get asked questions like how many meals do you want in a day and how much you exercise but its rather quick paced.

Now, you have a base calorie amount that should help you reach your goal, but to tone up and make sure you reach it -

• intermittent f4$tng

Intermittent fasting is fasting for certain periods of time (they have meaning!) and its to allow for the process of your fat being burnt, because the body isnt using food to burn anymore.

You can set a schedule like not eating before or after 9am-9pm, and grow or slim the gap to suit you and your w|!

Once fasted for 16-18 hours, thats when your body starts to solely burn fat instead of calories! However, fasting for too long and too regularly may make your body self preservate and store fat, but this isn’t usual.

• working hard (and hardly working)

For your goal, I cant tell if you meant 22|<g or |b ahaha but for any amounts of weight loss above 15|b, you will need to have regular cardio, workouts or yoga sessions. It’ll strengthen, slim and tone if done right. +burn a load of extra c4l0ri3$!

Some youtubers that are **experienced** and know what the’re doing are : @/saray338 , @/Oppserve , @/daurpower and @/growwithjo!

Getting out for cardio like walking or running to burn off m34l$ is a great way to be sneaky with restriction, as it can be mistaken for healing, calming and casual!

• Hiding and F4st1ng

This can be tricky! If you’re parents are rather pro-d1et1ng, you can always say youre trying a new summer one. However, closer parents you can wait until they’re away and crumb up a plate.

Every time youre not f4$tunG, eat around them! Show it off, make it seem like the norm! Another one is to start either late at night and go all the way into just past lunch, or make yourself “fakemea|$” and ch3w/sp1t or say youre feeling too sick.

(all are high protein low cal)

- cheese

- chicken/turkey breast

- eggs

- almonds

- tofu

- jerky

- quinoa

- shellfish

- white fish

bonus: boiled potatoes

FAIRYUCKS ME@LSP0: