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Bodyweight Day 12 + Eat on Target

# Nese took the fit # Easy exercise at home # Exercise # Balanceddiet # exercise

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จากประสบการณ์การทำบอดี้เวทและควบคุมอาหารมาเป็นเวลา 12 วัน ผมพบว่าการทำท่าออกกำลังกายซ้ำๆ อย่างน้อย 100 ครั้งต่อข้างในแต่ละวัน ช่วยให้กล้ามเนื้อสะโพกและหน้าท้องปรับตัวและกระชับขึ้นอย่างชัดเจน การหายใจออกและยกขาพร้อมกันเป็นเทคนิคเล็กๆ ที่ช่วยให้การออกกำลังกายมีประสิทธิภาพมากขึ้น การควบคุมอาหารตามเป้าหมายที่ตั้งไว้ก็มีบทบาทสำคัญไม่แพ้กัน ทั้งในแง่การกินน้อยกว่าพลังงานที่ใช้ (ลีนหรือลีบ) เพื่อเผาผลาญไขมัน หรือการเพิ่มพลังงานให้เพียงพอพร้อมออกกำลังกายเวทเข้มข้น เพื่อเสริมสร้างกล้ามเนื้อ ตัวผมเลือกใช้วิธีนี้และปรับอาหารให้มีโปรตีนสูง ควบคู่กับการออกกำลังกายทุกวัน การแบ่งเป้าหมายชัดเจนและติดตามผลอย่างสม่ำเสมอถือเป็นกุญแจสำคัญในการบรรลุรูปร่างที่ต้องการ ความรู้สึกที่เปลี่ยนไปหลังจากวันที่ 12 คือความกระชับและพลังงานที่เพิ่มขึ้น รวมทั้งเห็นภาพความเปลี่ยนแปลงที่ชัดเจนทั้งในกระจกและความมั่นใจในตัวเอง หลายๆ คนอาจรู้สึกว่ายาก แต่การออกกำลังกายง่ายๆ ที่บ้านผสานกับการกินอย่างมีเป้าหมาย สามารถทำได้จริงและเห็นผลชัดเจนถ้าคุณตั้งใจทำอย่างต่อเนื่อง

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Hello everyone! I’ve gotten so many questions about the exercises that I was doing in a previous video, as well as alternatives if you don’t have any equipment so I wanted to show that you can do the exercises without any added weight and still get in a really great workout! As always, I like to

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A pair of white sneakers, black dumbbells, and a water bottle on a dark surface, framed by flames and snowflakes. The title "How to Properly WarmUp & Cool Down" is prominently displayed with a lemon icon.

Text outlines warm-up and cool-down routines for walking, including dynamic and static stretches. A smartwatch displays a "Time to Walk Dolly Parton" workout, indicating a 25-minute duration.

Text details warm-up and cool-down routines for running, listing dynamic and static stretches. A smartwatch shows "Outdoor Walk" and "Outdoor Run" workout options with open goals.

Get the MOST Out of Your Workouts by Warming Up❤️‍🔥❄️

If you're looking to get the most out of your workouts and avoid unnecessary injuries, you've got to nail your warm-up and cool-down routines. Trust me, these steps are non-negotiable if you want to stay in the game and feel great. Let me break it down for you in a simple, no-BS way. ‼️W

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Building a Big Booty with a Busy Schedule🍑⏳🔥🍑

Building a bigger, stronger booty while navigating the hectic life of a college student might seem overwhelming, but with the right approach, it's totally achievable. You don’t need endless hours in the gym or a huge budget—just smart planning and a bit of creativity. This guide dives deep into

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A collage illustrating the 'Biblical Beauty Secrets 100 Day Challenge,' showing women engaged in fitness, skincare, healthy eating with fruit bowls, and reading, reflecting a holistic approach to well-being.

Biblical fitness challenge: Program:

100-Day Biblical Beauty Secrets and Fitness Challenge Welcome to the 100-Day Biblical Beauty Secrets and Fitness Challenge! This program aims to nourish your body, mind, and spirit using principles found in the Bible. Each day features a specific focus—be it skincare, hair care, nutrition, worko

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A woman in athletic wear performs a cable exercise, with text overlaying 'At Home SLIMMING EXERCISES No Gym? No Problem!' and listing target audiences like college students, stay-at-home moms, and those with gym anxiety.

This image details a 60-minute no-equipment cardio workout, including a 5-minute warm-up, 50 minutes of high-intensity intervals (running, jumping jacks, burpees, mountain climbers) alternating with moderate recovery, and a 5-minute cool-down, recommended 3-4 times weekly.

This image outlines a 30-minute jump rope session, featuring a 3-minute warm-up, 24 minutes of high-intensity jump rope alternating with rest, and a 3-minute cool-down with calf stretches, recommended 5-6 times weekly.

Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room

Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi

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A woman in a dark bikini stands on a sandy beach with ocean waves in the background. The image has a text overlay that reads "How to Quickly Lose BODY FAT" in blue and yellow, with "Lemon8 @chalie_baker" at the bottom.

Text outlines Step 1: How to Judge Your Body Fat Percentage. It explains that body fat percentage is a better indicator than scale weight and lists methods like DEXA Scan, InBody Scan/BIA Devices, Skinfold Calipers, and Visual Comparison Charts for estimation.

A table displays healthy body fat ranges for men and women across categories like Essential Fat, Athletes, Fitness, Acceptable/Average, and Obese. Below, text explains that a healthy fat loss rate is 1-2 pounds per week, or 1-2% body fat reduction per month.

How to Lose Body Fat Fast (Without Losing Ur Mind)

So, you want to lose body fat fast but in a way that doesn’t wreck your hormones, binge your fridge, or make you scared of bread? Good. Because the truth is, fat loss is just biology playing dress-up as discipline—and once you understand the rules of the body, you can make it work with you, not aga

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Get it done with bodyweight, no equipment needed

I skipped the gym this morning and took my workout outside since the weather was too good to miss. No weights today, just bodyweight only. You can get a lot done with bodyweight when you stay consistent. #fullbodyworkout #bodyweightworkout #homeworkout #fitnessmotivation #workouta

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✨4 Day Home Workout Routine✨

Gym days don’t always happen when you’re a busy mom… so I made a plan that does—home workouts with my littles right by my side 🥰 #athomeworkoutroutine #sahmroutine #athomefullbodyworkout #workout #workoutroutine

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✨Busy Girl Guide: Toning Upper-Body✨🚫No Bulking⏳💪🔥

If your goal is to develop a toned and defined upper body without adding excessive bulk, you’re in the right place. Here’s my guide that combines targeted workouts with insights into muscle engagement, diet, and overall fitness strategies to help you achieve a lean and sculpted upper body as a

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The image shows a person's legs and arm holding a dumbbell, with text overlays "Bikini Body WORKOUT & TIPS" and a sun icon, indicating a fitness guide.

A person in a bikini stands in clear blue water, with a text overlay expressing excitement for summer and offering a beach body guide for confidence.

A person on a jet ski is shown from behind, with text overlays advising on protein intake, smart snacking, and avoiding alcohol for a leaner physique.

Tips to Get Beach Body Ready: Slim down for Summer

☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa

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No Repeat Dumbbell & Bodyweight Ab Workout

💪🏻ROUTINE: *Perform each exercise for 1 min with 10 sec rest in between. *Exercises can be performed dumbbell & bodyweight combined or bodyweight only. 💪🏻TIPS: *Keep core tight and really squeeze abs at the top of the movement. *Keep back flat to the floor/mat- don't let yo

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BODYWEIGHT FULL BODY WORKOUT ♡ APT FRIENDLY

Workout details: 💕 push-ups OR modified (4x AMRAP) (as many reps as possible) 💕 pulse squats (4x until failure) 💕 alternating reverse lunges (4x until failure) 💕 shoulder tape (4x until failure) Ensure to stay hydrated, do dynamic stretching prior to the workout and static stretching afte

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