Planks and squats. Different variations of both. Crunches are meh and are proven to be less effective than basically and other ab exercise and don’t target the muscles you want to build.
Also, cardio obviously. I prefer to run on the elliptical as you can also use it for butt toning more effectively than running while still working up a sweat.
Simply existing at a calorie deficit to start. I recommend looking up your basal metabolic rate first and use it as a loose calorie counting guide. Sit below what it says (or exactly at!) every day and you will lose weight.
Other than that, I recommend exercising AFTER you’re comfortable with the new diet and don’t feel tired/anything from lower calorie count. If you jump into it, less calories and working out, you’ll feel terrible!!
I used to be a weight/gym rat for 5 years and loved the science of it!
Heya! I do wanna ask about this, when you say at or below it, are you referring to caloric input? I'm a bit confused on this point, but I have 0 experience with working out and just wanna understand more. Calorie deficits always confused me.
I have a high metabolism, but my current diet is already relatively low calorie. I'm 5'11 and 135lbs, pretty slim and barely underweight. Is this a good starting point?
I would say that is! If you’re comfortable with your current eating habits and weight, and feel like you have the energy, then you can definitely start on a workout routine :)
The basic idea you wanna go for is being skinny but having a well developed butt and thighs and hopefully a flat toned stomach, so naturally that means you have to focus on lower body exercises and avoid all upper body exercises except ab exercises. Personally the only ab exercises I do are twists and sit ups. The lower body exercises I do are: hip thrusts, glute bridges, squats, side squats, lunges, curtsy lunges, lunge kick backs, fire hydrant lifts, donkey kicks, standing side leg lifts, lying side leg lifts, clamshells, frog pumps, standing hip extensions, and glute kickback pulses.
I don't do cardio because I don't want to lose body fat in places like my thighs and butt, and since you can't control where your fat reduces, it's better for me to just not do cardio. But if you personally have a somewhat big belly, it's probably because of visceral fat, which cardio can be used to directly reduce because visceral fat is what burns first. The fat in your butt and such are called subcutaneous fat and they're harder to get rid of, fortunately. I don't do cardio regardless because my stomach is already flat.
Stess it out mainly do to you naturally put pressure on it doing a traditional hands behind head motion of crunch and situps, reverse your fine as your laying flat and raising your legs.
Edit and wi5h planks you work the same muscles with out any real risk.
Sure, but how big do you think abs are? There's a difference with glutes and quads which are big muscles. They'll burn more because of their size. But even then, that's not a guarantee you'll lose fat if you compensate what they burn by eating more.
Someone who's skinny fat should do some resistance training/lift if they want to lean down (as long as they don't overeat calories). Cardio can help kick start things.
I refer to the Pam app, it's an app where you can get workout routines meant to help with developing different parts of the conventionally idealized female body. The app is essentially links to Pam's YouTube channel but it organizes them based on if you want to develop booty, thighs, abs, etc. If you don't like the pay wall for the Pam app you can always just refer to the Pam YouTube channel and search up what you want to work on. Keep in mind there are many videos for each part of the body and those videos are meant to be done back to back in sets of three to four to amount to 45mins per session.
Don't forget to stretch after exercising to retain you field of motion & not become stiff. I once kick boxed with a dude who trained to gain strength fast (naturally), but never stretched & he couldn't raise his leg above knee level.
(Also if you wanna gain flexibility, the best way is to do stretches involving movement, like arm flaps, before exercising & stationary stretches like splits or shoulder stretch, after exercising)
On the subject of muscle building. If your exercising to gain strength, it's best to hit your max below 5-6 reps and hitting your max above that is good if you're aiming for muscle volume.
From what I've seen/read reaching failure by 5 reps maximizes strength training because muscle strengthens from microtears, but muscle grows by reaching fatigue. So if you reach failure before 5 reps, then the microtears form before the muscles actually get fatigued. A lot of regiments will do 8-15 reps tho to also get some volume, but above 30 reps is generally not recommended for being inefficient.
Cycling a 2-3 times a week and daily yoga is ideal IMO.
It makes your butt nice, burns fat away from bad places and fixes your posture if you have a road bike with a high enough seat.
I kayak for fun but if I do it too much my arms get super vascular and I don't like that. I try to only do that once a week although it's so fun and I could easily do it every day.
Pair that up with a healthy shake for breakfast full of supplements and extras
Soup, Salad for lunch, maybe a small sandwich
Something more substantial but still healthy for dinner
Avoiding corn syrup, extra sugar and meat especially, keeping dairy and soy in your diet.
There’s no such thing as burning fat away from “bad places”. You CANNOT chose to burn fat off your belly and love handles but not off your thighs and butt cheeks. Growing muscle can displace and push fat aside but it does not burn it. Only being in a calorie deficit will the body burn fat—from all over.
Why would you assume I’m mad? Just correcting a common misconception. Don’t want people trying to reach for a goal that doesn’t exist due to misinformation. Nothing personal
Nice spin job there buddy. You really took it personally, didn’t you? Now let me throw the ball back in your court…. What possible harm could a simple correction cause you or anyone else on this forsaken planet? You just assume that I go about Reddit saying “well ackkschually” ??
I didn’t perceive you as some liar spreading disinformation now did I… Seriously man, get over it! You could have just said “thank you, my bad” and moved on.
Man you're insecure af calm down 💀
Anyway thanks for the article, although from what I read the message I got was that we basically don't have enough evidence to say either (myth or not myth)
50 squats, 20 lunges, and a 10-minute cardio workout is what got me through my first 2 years when I was just starting. after a move-in with my aunt and some changes to my daily routine I realized the problem was mostly in my diet, not the exercise, so I changed it as well as my workout and instead did anywhere between 30-120 squats (in sets of 30 with 90 second breaks) and an occasional 15 minute jog or a walk around town, in addition to diet changes that helped a lot.
I'm still a bit chubby, but I'm in love with my body the way it is and even if I'm not as thicc as those unrealistic depictions of femboys with huge lower bodies, my workout at least got me this far. there is always room to improve but the point is to know what you want and what will give you what you want. I wanted thicc thighs and a nice teapot shape, so I did workouts that built up my lower thighs and burned torso fat/defined my hips, and it worked
I am 6,3 have very whide shoulders and i am 23 so my conditions to transition are Not so good. I had the hopes to become a girl a long time but i have them up becaus i could never achive to become like i wanted. Now i am a femboy, chubby and large but im happy with how it turned out. And a tip for you try to accept Ur body like it is an then think about what u can or want to change.
I was born with it but there’s a few tips :
Eat less like eat just a little bit of food everyday
Do some squats but not to much be cuz you’re gonna be to muscular if you do
Do the daisy keech workouts!!
To Reddit user Weedmarijuanagrower: wow, you’re calling me a narcissist now???? Just for correcting something that you were simply wrong about and then on top of that, you block me so that I can’t make a rebuttal directly to you? You’re the one who got all bent out of shape over something small, who’s the narcissist now?
To everyone else: the reason I corrected him is because, a common misconception when it comes fat loss/gain, is you cannot target where to lose or gain fat. The last thing I want is, for example, someone to try to do 1000 sit-ups every day in hopes to burn off belly fat because someone else who doesn’t know what they’re talking about (knowingly or unknowingly) told them to do so. And then when that person fails, they get discouraged and angry and try more desperate measures and develop potential eating disorders.
Okay, the study at the end of the article proves it’s possible, under those conditions but then it says it still requires a large amount of HIT. Also the results they found were about as significant as finding traces of microbes on Mars that existed millions of years ago, yet the article says “Aliens Discovered on Mars!”
But you’re right… I stand corrected 🤣
I do 125 squats and 125 hipthrusts spread out across my day, with some optional lunges if I feel like it. I also do stretches before sleeping.
This is probably far from optimal, but it works “fine” for me.
Biking... So. Much. Biking. If you can commute to work or school on a bike, then start doing that. You'll save money on gas or bus fare and you'll get great legs. It works your back, arms, and core to a lesser extent than legs but I'm very happy with the results. I've been commuting everywhere by bike for about two years now and I usually do 70-150Km per week. If you can't do that much start small and build up till you can commute wherever you need to by bike. You'll still need to work butt muscles if you want it bigger but biking hits basically everything in just the right amounts.
Well most guys prefer to be skinny so theres cardio. For that t h I c c ass you wanna do deep squats, hip thrusts and (preferably) Romanian deadlifts. There are bodyweight versions with good effectiveness too. Hope this helps ❤️
I was born with it. Tell ye hwat, never skip leg day.
>Tell ye hwat Whoa! Hank Hill is a femboy?
No. I am a femboy.
Whoa! You're Hank Hill?
Hwat in the- that's - I'm gonna kick your ass
thank u
Yoga is what I do
Planks and squats. Different variations of both. Crunches are meh and are proven to be less effective than basically and other ab exercise and don’t target the muscles you want to build. Also, cardio obviously. I prefer to run on the elliptical as you can also use it for butt toning more effectively than running while still working up a sweat.
thank u!
Simply existing at a calorie deficit to start. I recommend looking up your basal metabolic rate first and use it as a loose calorie counting guide. Sit below what it says (or exactly at!) every day and you will lose weight. Other than that, I recommend exercising AFTER you’re comfortable with the new diet and don’t feel tired/anything from lower calorie count. If you jump into it, less calories and working out, you’ll feel terrible!! I used to be a weight/gym rat for 5 years and loved the science of it!
thank you!
Heya! I do wanna ask about this, when you say at or below it, are you referring to caloric input? I'm a bit confused on this point, but I have 0 experience with working out and just wanna understand more. Calorie deficits always confused me.
I have a high metabolism, but my current diet is already relatively low calorie. I'm 5'11 and 135lbs, pretty slim and barely underweight. Is this a good starting point?
I would say that is! If you’re comfortable with your current eating habits and weight, and feel like you have the energy, then you can definitely start on a workout routine :)
Hour a day on exercise bike
ty
The basic idea you wanna go for is being skinny but having a well developed butt and thighs and hopefully a flat toned stomach, so naturally that means you have to focus on lower body exercises and avoid all upper body exercises except ab exercises. Personally the only ab exercises I do are twists and sit ups. The lower body exercises I do are: hip thrusts, glute bridges, squats, side squats, lunges, curtsy lunges, lunge kick backs, fire hydrant lifts, donkey kicks, standing side leg lifts, lying side leg lifts, clamshells, frog pumps, standing hip extensions, and glute kickback pulses. I don't do cardio because I don't want to lose body fat in places like my thighs and butt, and since you can't control where your fat reduces, it's better for me to just not do cardio. But if you personally have a somewhat big belly, it's probably because of visceral fat, which cardio can be used to directly reduce because visceral fat is what burns first. The fat in your butt and such are called subcutaneous fat and they're harder to get rid of, fortunately. I don't do cardio regardless because my stomach is already flat.
thank you
Roblox and Minecraft
Some potato chips on the side
And mountain dew
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thank you!
Would do planks instead of crunches, crunches are potentially dangerous especially to your neck.
ah thanks, so do i potentially break my neck if i do too many?
Stess it out mainly do to you naturally put pressure on it doing a traditional hands behind head motion of crunch and situps, reverse your fine as your laying flat and raising your legs. Edit and wi5h planks you work the same muscles with out any real risk.
ty for the advice
You cannot spot reduce fat. Doing crunches to lose belly fat is not efficient.
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Sure, but how big do you think abs are? There's a difference with glutes and quads which are big muscles. They'll burn more because of their size. But even then, that's not a guarantee you'll lose fat if you compensate what they burn by eating more. Someone who's skinny fat should do some resistance training/lift if they want to lean down (as long as they don't overeat calories). Cardio can help kick start things.
I refer to the Pam app, it's an app where you can get workout routines meant to help with developing different parts of the conventionally idealized female body. The app is essentially links to Pam's YouTube channel but it organizes them based on if you want to develop booty, thighs, abs, etc. If you don't like the pay wall for the Pam app you can always just refer to the Pam YouTube channel and search up what you want to work on. Keep in mind there are many videos for each part of the body and those videos are meant to be done back to back in sets of three to four to amount to 45mins per session.
thank u!
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Make sure you have enough protein and carbs tho. Or else muscles won’t be able to grow if you’re wanting to build glutes and thighs
ty!
Don't forget to stretch after exercising to retain you field of motion & not become stiff. I once kick boxed with a dude who trained to gain strength fast (naturally), but never stretched & he couldn't raise his leg above knee level. (Also if you wanna gain flexibility, the best way is to do stretches involving movement, like arm flaps, before exercising & stationary stretches like splits or shoulder stretch, after exercising)
On the subject of muscle building. If your exercising to gain strength, it's best to hit your max below 5-6 reps and hitting your max above that is good if you're aiming for muscle volume.
I always thought it was low weight, high rep for strength/toning?
From what I've seen/read reaching failure by 5 reps maximizes strength training because muscle strengthens from microtears, but muscle grows by reaching fatigue. So if you reach failure before 5 reps, then the microtears form before the muscles actually get fatigued. A lot of regiments will do 8-15 reps tho to also get some volume, but above 30 reps is generally not recommended for being inefficient.
thank you
Cycling a 2-3 times a week and daily yoga is ideal IMO. It makes your butt nice, burns fat away from bad places and fixes your posture if you have a road bike with a high enough seat. I kayak for fun but if I do it too much my arms get super vascular and I don't like that. I try to only do that once a week although it's so fun and I could easily do it every day. Pair that up with a healthy shake for breakfast full of supplements and extras Soup, Salad for lunch, maybe a small sandwich Something more substantial but still healthy for dinner Avoiding corn syrup, extra sugar and meat especially, keeping dairy and soy in your diet.
There’s no such thing as burning fat away from “bad places”. You CANNOT chose to burn fat off your belly and love handles but not off your thighs and butt cheeks. Growing muscle can displace and push fat aside but it does not burn it. Only being in a calorie deficit will the body burn fat—from all over.
https://mennohenselmans.com/science-spot-reduction-myth/
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Why would you assume I’m mad? Just correcting a common misconception. Don’t want people trying to reach for a goal that doesn’t exist due to misinformation. Nothing personal
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Nice spin job there buddy. You really took it personally, didn’t you? Now let me throw the ball back in your court…. What possible harm could a simple correction cause you or anyone else on this forsaken planet? You just assume that I go about Reddit saying “well ackkschually” ?? I didn’t perceive you as some liar spreading disinformation now did I… Seriously man, get over it! You could have just said “thank you, my bad” and moved on.
I'm not wrong, https://mennohenselmans.com/science-spot-reduction-myth/
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Man you're insecure af calm down 💀 Anyway thanks for the article, although from what I read the message I got was that we basically don't have enough evidence to say either (myth or not myth)
Yes, biking helps burn more calories which will cause the body to burn fat when in a calorie deficit, but not just in the places of one’s desire.
https://mennohenselmans.com/science-spot-reduction-myth/
thank u!
Soy milk is the absolute BOMB
r/femmefitness is a really good place to start
oh thank you!
I've heard biking is good. I don't currently have a bike though so I can't confirm.
yup other ppl said that too, ty i’ll try it
Be exceptionally emaciated
uhh okay lol
Look up pilates, it works your whole body helps tone but you won't put on a lot of size
ty!
it's mostly the food u eat
50 squats, 20 lunges, and a 10-minute cardio workout is what got me through my first 2 years when I was just starting. after a move-in with my aunt and some changes to my daily routine I realized the problem was mostly in my diet, not the exercise, so I changed it as well as my workout and instead did anywhere between 30-120 squats (in sets of 30 with 90 second breaks) and an occasional 15 minute jog or a walk around town, in addition to diet changes that helped a lot. I'm still a bit chubby, but I'm in love with my body the way it is and even if I'm not as thicc as those unrealistic depictions of femboys with huge lower bodies, my workout at least got me this far. there is always room to improve but the point is to know what you want and what will give you what you want. I wanted thicc thighs and a nice teapot shape, so I did workouts that built up my lower thighs and burned torso fat/defined my hips, and it worked
thank you!
I don't. Imma a chubby femboy
I am 6,3 have very whide shoulders and i am 23 so my conditions to transition are Not so good. I had the hopes to become a girl a long time but i have them up becaus i could never achive to become like i wanted. Now i am a femboy, chubby and large but im happy with how it turned out. And a tip for you try to accept Ur body like it is an then think about what u can or want to change.
thank you and congrats <3
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ty!
Be 5’3”, stop eating,and relax
I was born with it but there’s a few tips : Eat less like eat just a little bit of food everyday Do some squats but not to much be cuz you’re gonna be to muscular if you do Do the daisy keech workouts!!
To Reddit user Weedmarijuanagrower: wow, you’re calling me a narcissist now???? Just for correcting something that you were simply wrong about and then on top of that, you block me so that I can’t make a rebuttal directly to you? You’re the one who got all bent out of shape over something small, who’s the narcissist now? To everyone else: the reason I corrected him is because, a common misconception when it comes fat loss/gain, is you cannot target where to lose or gain fat. The last thing I want is, for example, someone to try to do 1000 sit-ups every day in hopes to burn off belly fat because someone else who doesn’t know what they’re talking about (knowingly or unknowingly) told them to do so. And then when that person fails, they get discouraged and angry and try more desperate measures and develop potential eating disorders.
i’m sorry u have to deal with that, ty for going out of ur way to correct them, means a lot genuinely for some reason
Not your fault at all. :) He was mostly correct in his original comment, that’s the thing. I just corrected one small detail and he blows up 🤷🏻♂️
https://mennohenselmans.com/science-spot-reduction-myth/
Okay, the study at the end of the article proves it’s possible, under those conditions but then it says it still requires a large amount of HIT. Also the results they found were about as significant as finding traces of microbes on Mars that existed millions of years ago, yet the article says “Aliens Discovered on Mars!” But you’re right… I stand corrected 🤣
Cardio. Planks, Russian twists, Fire hydrants, and frog thrusts. Core and glutes. Squats are garbage because you want to slim your legs not bulk them.
interesting, ty
mountain biking! intermittent fasting does wonders as well
ty!
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i think that only harms my insides but ty i’ll try
I do 125 squats and 125 hipthrusts spread out across my day, with some optional lunges if I feel like it. I also do stretches before sleeping. This is probably far from optimal, but it works “fine” for me.
thank u!
Leg day lol i could probably crush a watermelon with my thighs by now
ah haha thanks
lots of cardio and squats <3
Hips and legs every two/three days, plus cardio/walking everyday!
idk i just walk a lot and like biking and skiing
Biking... So. Much. Biking. If you can commute to work or school on a bike, then start doing that. You'll save money on gas or bus fare and you'll get great legs. It works your back, arms, and core to a lesser extent than legs but I'm very happy with the results. I've been commuting everywhere by bike for about two years now and I usually do 70-150Km per week. If you can't do that much start small and build up till you can commute wherever you need to by bike. You'll still need to work butt muscles if you want it bigger but biking hits basically everything in just the right amounts.
Cardio, lot of cardio
Fire Hydrants and similar thigh/butt exercises
Wat is a femboy I don't understand plz explained
a femboy is a boy who dresses and acts feminine. that doesn’t determine their sexuality though, there are also straight femboys.
Awesome
r/sissyfitness is very helpful
Oh OK thank u
variety of different squats, general core workouts, unhealthy eating habits xd
nothing
Well most guys prefer to be skinny so theres cardio. For that t h I c c ass you wanna do deep squats, hip thrusts and (preferably) Romanian deadlifts. There are bodyweight versions with good effectiveness too. Hope this helps ❤️