#workout advice

i got youuu

1. push-ups at home, do 50-100 a day. if you’re new, 20 a day to test the waters. the more the better. make sure they’re not lazy half assed ones, go steady and slow

2. spam shoulder exercises. buy dumbbells for that.

3. pull-up bar attached to your door (about 20 bucks on amazon). you don’t need a gym membership.

4. high protein diet. greek yogurt with little sugar, chicken rice, fish, salmon, beef, pork, lamb. protein chips, protein cookies, protein bars, protein shakes, protein coffee, protein up your bussy until you’re swole

That’s amazing! First of all—congratulations. Every investment you can make in your body is an investment in not just your physical health, but also your mental health and quality of life as you age. Keep it up!

I’ve been working out for over ten years now, I’m up 60 pounds and two shirt sizes in that time, and I’ll be honest: the progress can feel *sloooooww,* even when you’re seemingly doing everything right. Most people experience a burst of growth when they start (“newbie gains”) and after that it becomes a battle of consistency and experimentation.

To really see progress, make sure:

1) You’re sleeping enough. Ideally 6-10 hours of high quality sleep, depending on the person, each night.

2) You’re eating enough. No matter how much you work out, if you aren’t giving your body the materials to build new muscle, it can’t. And if you’re going hard at the gym but then not eating or sleeping enough to repair the muscles, you might go backwards.

1. Failure can lead to growth.

2. Great things are built over time with consistency.

3. Change is uncomfortable but it's necessary for growth.

4. What you do when people aren't watching is more important than what you do when they are watching.

AT HOME BOXING WORKOUT 🥊🥊

Program day 7/32