See title. I’m trying to do training at home, and found this https://youtu.be/-x5B8F9ubdc (KetchBeauty). Are these good? Or would running help more?

I mostly aim to train my stomach to be flatter and to show more muscle, as well as wider hips. I’ve been taking E fot 11 months and that’s doing good work, but still, I feel the E effects are not strong (I’m using spray).

I think I’ll go for femfitmaxxing (/j). I’m told that my fat distribution changes are mostly hormonal and that doing exercise will mainly affect the muscle, not the fat. Is this correct?

  • dandelion@lemmy.blahaj.zoneEnglish
    4·
    1 个月前

    I mostly aim to train my stomach to be flatter and to show more muscle,

    as far as I know there is no way to “train” or exercise your stomach to be flatter - you can build the muscle as much as you want in the stomach area, it won’t make it flatter - you just have to lose weight, and that’s mostly through dieting (i.e. maintaining a caloric deficit, ideally a few hundred calorie deficit per day with 1 - 2 lb reduction per week).

    Calculate your total daily energy expenditure (TDEE) and then track your calories to help your awareness of when you’re eating above or below it, and I find for myself just that awareness is usually enough to result in sustainable and healthy weight loss.

    “Fat memory” also means that you’ll be putting weight back on the places you had weight before - so weight cycling is a bit of a myth because if you had a big belly pre-HRT, that’s where the fat will quickly go if you gain weight.

    That said, hormones will mean fat will also go to new places, too - so that’s good, assuming the old fat distribution doesn’t create too much dysphoria or make you look too male to others.

    In terms of hips, you can do exercises to hypertrophy those muscles - look for high weight, low rep exercises and do them to failure, maybe try 2 - 3 days a week at first with rest days between.

    I like hip thrust exercises with a barbell to target glutes and hypertrophy the butt.

    EDIT: here are some great glute exercises that don’t all require equipment, and build up in intensity and skill:

    How To Train Glutes At Home (With The Glute Guy)

    If you want something more structured, he breaks it down into a weekly program here:

    How To Structure The Perfect Glute Workout

    I also liked this routine:

    https://old.reddit.com/r/FemmeFitness/comments/r7afv9/the_simple_mod_routine/

    simple routine (inline)

    If you’re an absolute beginner, stick with just the exercises marked (B) and drop to just TWO SETS of each exercise. This will be a super simple three exercise routine (plus cardio!) that you can perform with weights or bodyweight in about twenty minutes. This should help you develop the muscle and form to get started on your fitness journey.

    And while you can do almost all of these exercises with bodyweight, a few purchases (a single dumbbell, an ab wheel, ankle weights) will help tremendously. And these are fairly inexpensive.

    (B) Squats (3x20 bodyweight or 3x12 weighted). Most folks don’t go low enough with their squats. As a rough guideline, the top of your thighs should be parallel with the ground. You should feel it in your butt at the end of the movement. If you’re only feeling it in your thighs/quads, then you might not be going low enough. Focus on driving up from your heels to emphasize glute activation.

    Here’s a solid Goblet Squat with a kettle bell: https://giphy.com/gifs/8fit-fitness-squat-322W9dk1XC1esd8uyd

    Lunges or Step-Ups (3x20 bodyweight or 3x12 weighted). I like these because they’re relatively easy to perform and activate the glutes more than almost any other exercise. They also include some Glute Medius/Minimus stabilizer activation. And I prefer walking lunges (like actually lunge-walking some distance) over stationary lunges as these emphasize the glutes a bit more.

    Here’s a Lunge: https://giphy.com/gifs/8fit-girl-X8yODDTOQoSUByIpgl

    And a Step-Up: https://giphy.com/gifs/8fit-fitness-steps-step-ups-tZqWtZ1Rql27MXapWG

    (B) Glute Bridges (3x20 bodyweight or 3x12 weighted). This is the classic glute builder. Weight helps here! Fitness models you see on Instagram are often glute bridging or hip thrusting very heavy weights (~200 to 300lbs!). I try to do these with a heavy dumbbell or as an isolated variation with one leg floating off the ground. I should still probably get to a gym and go heavier though…

    Here’s a good example with added resistance from an exercise band: https://giphy.com/gifs/8fit-fitness-workout-7EeEk7QIUVKbV5RWzn

    Fire Hydrants (3x20 bodyweight or 3x12 with ankle weights). These hit the outer aspects of the butt (the Glute Medius and Minimus). These are small muscles that can be developed to obtain slightly wider glutes/hips. I typically only recommend these with ankle weights or resistance bands, as I don’t think bodyweight alone is enough for most people.

    Another example: https://giphy.com/gifs/workout-latin-dance-insanity-14dyKFkj1NLQ40

    (B) Banded Abductions (3x15 steps per side) Banded abductions are astonishingly effective and really help you feel muscle activation in your Glute Medius/Minimus complex. I strongly recommend picking up some cheap resistance bands and adding these at every workout. You can also do regular leglifts, but these won’t be as effective.

    Banded Abductions: https://giphy.com/gifs/8fit-fitness-workout-7Ec2YRXmldWu0VMRbH

    Core Work (ab wheel 3x6-10 rollouts). I almost universally recommend buying an ab wheel here. These are very very efficient in building dynamic core strength. When 6-10 rollouts gets to be too easy, bump it up to 10-15 or 15-20. Alternatively, here’s an excellent plank variation you can do. Try to get to 10 taps with each hip.

    Plank Variation: https://giphy.com/gifs/8fit-fitness-workout-exercise-dXRLYeOuD8JqRhcQoU

    Cardio! Cardio is it’s own thing and too complex for a simple entry on this routine. But my general recommendation is to find something you enjoy that gets your heart rate up and do it 2-3 times a week. Raquetball, basketball, swimming, running, jazzercise… whatever. And if you’re not used to doing anything, maybe try putting on a podcast and just walking in a park for 30 minutes three or four times a week!

    Cool, that’s it! This is a super simplified routine that hits the major lifts and should be appropriate for Beginners and Intermediates alike. Remember, if you’re just starting out pick the exercises marked with the (B) tag and two sets. Then slowly work your way up to three sets, etc.