Work outs

[Lelemane]

What workouts can help me lose like 20 pounds and tone my body? I also kinda want to start building muscle to be stronger as well.
I used to work out for a bit in the gym but then after I came back from traveling I kinda fell off and idk the best thing that worked for me was when I just used to do large amounts of exercises without weights or anything and that helped me lose like 10 pounds in 2 weeks, but it was pretty impractical because I’d just end up sore and I’d rest for like 2 days before continuing, so I kinda just want something to give me the same results but maybe not make me so sore, I also didn’t start a diet during that time so idk if that could’ve changed things.

 

[ifsixwasnine]

@pompompurino

 

[TonyDr]

What workouts can help me lose like 20 pounds and tone my body? I also kinda want to start building muscle to be stronger as well.
I used to work out for a bit in the gym but then after I came back from traveling I kinda fell off and idk the best thing that worked for me was when I just used to do large amounts of exercises without weights or anything and that helped me lose like 10 pounds in 2 weeks, but it was pretty impractical because I’d just end up sore and I’d rest for like 2 days before continuing, so I kinda just want something to give me the same results but maybe not make me so sore, I also didn’t start a diet during that time so idk if that could’ve changed things.

What was the workout before ?

IMO women need to focus on lower body first because most of their physical and sexual appealing comes from glutes and legs (obvious water)
I would recommend to start a full body workout, twice per week, focusing on main compound exercises for the lower body (ex : hip thrusts, squat, split squats, deadlift, lunges, stiff legged deadlift, back extensions, leg extensions, leg curls) and then ending the workout with upper body movements like shoulders presses, supinated grip pulldowns, chest machine presses etc

This is my opinion, ask @pompompurino as well

 

[Lelemane]

What was the workout before ?

IMO women need to focus on lower body first because most of their physical and sexual appealing comes from glutes and legs (obvious water)
I would recommend to start a full body workout, twice per week, focusing on main compound exercises for the lower body (ex : hip thrusts, squat, split squats, deadlift, lunges, stiff legged deadlift, back extensions, leg extensions, leg curls) and then ending the workout with upper body movements like shoulders presses, supinated grip pulldowns, chest machine presses etc

This is my opinion, ask @pompompurino as well

It’s was like random stuff like

• 2 minute side plank both sides
• 25 leg lifts
• 25 crushes
• 30 hip trust
• 35 Russian twist
• 100 side leg Iifts
• 50 lunges (gewicht)
• 50 fire hydrants
• 50 scissors
• 60 squats
• 50 butt kicks
• 50 butt kicks (straight leg)
• 25 arm circles
• 20 forward
• 20 up
• 100 jumping jacks

I would kinda do them all at once and then have like a 5 min break twice

I also want to do things to make my glutes smaller and rounder as well

 

[TonyDr]

It’s was like random stuff like

• 2 minute side plank both sides
• 25 leg lifts
• 25 crushes
• 30 hip trust
• 35 Russian twist
• 100 side leg Iifts
• 50 lunges (gewicht)
• 50 fire hydrants
• 50 scissors
• 60 squats
• 50 butt kicks
• 50 butt kicks (straight leg)
• 25 arm circles
• 20 forward
• 20 up
• 100 jumping jacks

I would kinda do them all at once and then have like a 5 min break twice

crazy cardio session tbf

I also want to do things to make my glutes smaller and rounder as well

Why smaller ? Hip thrusts for rounder glutes

 

[Lelemane]

crazy cardio session tbf


Why smaller ? Hip thrusts for rounder glutes

i like the look of it, but like obviously not too small. I just don’t want it or like it on me

 

[pompompurino]

It’s was like random stuff like

• 2 minute side plank both sides
• 25 leg lifts
• 25 crushes
• 30 hip trust
• 35 Russian twist
• 100 side leg Iifts
• 50 lunges (gewicht)
• 50 fire hydrants
• 50 scissors
• 60 squats
• 50 butt kicks
• 50 butt kicks (straight leg)
• 25 arm circles
• 20 forward
• 20 up
• 100 jumping jacks

I would kinda do them all at once and then have like a 5 min break twice

I also want to do things to make my glutes smaller and rounder as well

this is just cardio, you need to give your glute muscle stimulus if you want it to be firm/round/perky. you also have to be lean. it’s actually very hard to grow muscle and takes very long so don’t be afraid of going heavy either. the only way you can make your butt ‘too big’ is by having lots of fat there, that goes for any muscle. looking ‘bulky’ is having too much body fat.

 

[pompompurino]

What workouts can help me lose like 20 pounds and tone my body? I also kinda want to start building muscle to be stronger as well.
I used to work out for a bit in the gym but then after I came back from traveling I kinda fell off and idk the best thing that worked for me was when I just used to do large amounts of exercises without weights or anything and that helped me lose like 10 pounds in 2 weeks, but it was pretty impractical because I’d just end up sore and I’d rest for like 2 days before continuing, so I kinda just want something to give me the same results but maybe not make me so sore, I also didn’t start a diet during that time so idk if that could’ve changed things.

losing only fat comes from weight training to maintain/gain muscle, high protein, and a caloric deficit. no workout will make you lose weight unless it puts you into a caloric deficit. 10 pounds a week sounds like it was just losing water weight, a pound of fat is 3500 calories. burning 35,000 calories in a week is quite impossible for the average person.
i recommend a high protein calorie deficit, weight training at least 3x a week (HEAVY LIFTING, you need to stimulate muscle), definitely add some cardio after workouts 30-60 mins, and good sleep.

 

[adn]

cardio tbh but loosing weight is honestly calories and calories out

 

[ragnarok787]

It’s was like random stuff like

• 2 minute side plank both sides
• 25 leg lifts
• 25 crushes
• 30 hip trust
• 35 Russian twist
• 100 side leg Iifts
• 50 lunges (gewicht)
• 50 fire hydrants
• 50 scissors
• 60 squats
• 50 butt kicks
• 50 butt kicks (straight leg)
• 25 arm circles
• 20 forward
• 20 up
• 100 jumping jacks

I would kinda do them all at once and then have like a 5 min break twice

I also want to do things to make my glutes smaller and rounder as well

losing weight is done mainly through caloric deficit, u can literally sit at home all day but if you will be in deficit your body will take calories that it needs from your fat storage. You do cardio and workout to also gain or maintain as much as muscle mass possible during cutting

 

[Lelemane]

losing only fat comes from weight training to maintain/gain muscle, high protein, and a caloric deficit. no workout will make you lose weight unless it puts you into a caloric deficit. 10 pounds a week sounds like it was just losing water weight, a pound of fat is 3500 calories. burning 35,000 calories in a week is quite impossible for the average person.
i recommend a high protein calorie deficit, weight training at least 3x a week (HEAVY LIFTING, you need to stimulate muscle), definitely add some cardio after workouts 30-60 mins, and good sleep.

It was two weeks but prob water loss included. But idk I saw so much better results in my body when I was doing it compared to just doing calorie deficit.
How long would I also do heavy lifting for? And how would I start to do it?

 

[ragnarok787]

It was two weeks but prob water loss included. But idk I saw so much better results in my body when I was doing it compared to just doing calorie deficit.
How long would I also do heavy lifting for? And how would I start to do it?

5x5 full body workout in gym if u want to start lifting is good idea how to learn basic compound movements and have good results mainly on legs. Search it up on google or reddit you have it desribed how to do it . Then you can do push and pull legs after few months of doing this

 

[pompompurino]

It was two weeks but prob water loss included. But idk I saw so much better results in my body when I was doing it compared to just doing calorie deficit.
How long would I also do heavy lifting for? And how would I start to do it?

still. 2 weeks and 10 pounds will be mostly water weight and little fat loss, especially if you weren’t weight training nor had a high protein diet. that’s 17,500 cals burned each week, which again isn’t possible to burn that much fat in 2 weeks as an average person. also heavy lifting is pretty much forever, it’s meant to be a lifestyle change. there is no end to that. start by watching some videos online, i recommend jeff nippard for tips, exercises, and how muscle hypertrophy (growth) works.