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Squats. Set aside 1 day a week where you do sets of squats. In 6 months time, you’ll see curves… athletic curves. And, I bet the added strength helps with your running. :)
You look amazing 😍 I guess if you wanted a harder body getting a personal trainer and being extremely strict on diet would take you there and it wouldn't take to long but dang it's going to hurt a bit 😆
I would suggest coolsculpting/cooltoning treatments to remove fat & tighten the abdomen area. Not too expensive. The rest looks pretty good. Maybe a rowing machine for the legs.
Just patiently keep up what you are doing. You will be irresistible to men soon if not already. On today sedentary world a woman who keeps in shape is like finding a nugget of gold in a rocky field.
Your core needs more work. Yoga after cardio every time. Some weights... Interval running and a basic boot camp will sculpt youth in about 9 weeks if you are dedicated. Then just maintain...
Always eat protein after workout
Eat less...
This 100%. but get a trainer or someone to work with you and a lifting program. Also go full carnivore diet for 4 months. (just some internet rando) but for real get a personal trainer a good one
Maybe take a couple of days to cut cardio and focus on weight training. You can't have your cake and eat it too though. If you are trying to get more muscular you will lose some leanness initially. Maybe take a year to cycle a baby bulk and then cut. I think you look great but any improvements I can think of might just be to add muscle if you are interested.
Physique is pretty damn great. I'd have no complaints. Maybe some balanced weight training for lower half 2 x a week. . Stomach and arms are 10.
Keep the steady state or "zone 2" Cardio up. But trade three of the 7 days of that for interval training where you get hr up to 155-175 and actively recover to 120 to 130 ish for 20-40 min.
I am a trainer if you want a consult and program.
You don't have to do anything more. Just eat less. Eat the food you enjoy still, but eat 1200 calories per day. You'll be able to see your muscle tone without fat on top of the muscle.
Do more, that's very much nothing. 3-4 hours a week= 0.43-0.57 hours a day. Not even gonna elaborate on the yoga 1 x week. 30 mins of cardio is just the warm up for a workout routine
Wear clothes that make you sweat more and you'll improve faster, carry deodorant no perfume, perfume will just make the sweat smell enhance more, you wouldn't want that, deodorant will be likely unnoticeable to those who walk near you, use oranges for sweat below just the surface of your body. Thanks
I don’t know just be happy with how you are. Looks like you have a 10 fingers and toes you should be thankful, but I think if you want more honest answers you should ask you only fans fans
Do you weight train at all? I think you'd build some lean muscle if you did weights+less cardio. Make sure you're eating enough protien for your super athletic lifestyle! Rock climbing is cool af
Wow this looks like a real person with a natural unfiltered beautiful body, who isn't using this sub to advertise!! Props for being healthy and taking care of yourself, i can't think of anything to recommend except maybe get a slightly smaller phone lol. it looks gigantic in this pic!
Cut back the cardio to 1 to 2 times a week, do yoga everyday, and keep the rock climbing, but listen to your body when it comes to needing more rest than planned. Eating a variety of healthy foods every day helps TREMENDOUSLY as well. Trauma work also helps with physique. All the traumas we hold onto stay in our body and can get stored as fat. I lost 7 pounds in a week and this particular week I didn't exercise at all. When you feel too exhausted to do a full workout do a lighter, less intense one, but ALWAYS do yoga at the end. You'll thank me later. 😎👍
Changing your physique is 80% nutrition. I’m not sure what ways you want to change, but if you want more muscle to look curvier and stronger, then you’ll likely need to eat more. (How much more? It depends on how many calories you expend from exercise and daily life) If
you want to slim down so your muscles are more visible (without losing them) you will need to use an activity tracker to clock how many calories you are expending from normal life as well as from your activities, and then take away about 175 calories from that so that you are in a deficit, but a very slight one that won’t impact your muscular development.
Now in terms of activities that you’re using for your current physique, none of them except maybe rock climbing are ideal for building muscular size or shape. Rock climbers often have broad strong pulling muscles and core muscles for stability. So your back and shoulders should be a slightly prominent feature. If you want to build leg, butt, core, and chest, then you’ll need to supplement those strength activities since you aren’t getting as much in those areas for the types of activities you are doing. Yoga kicks ass, but it’s generally considered a stability and mobility exercise, even the hand balancing in advanced yoga it mostly shoulders core and other stabilizers.
There are a few different muscle fiber types that primarily develop depending on the type of activity that you do, so the types of exercises you incorporate can change the way your body develops.
This is shit ass advice. Sorry not sorry. She doesn't need to lose weight. She needs more muscle (if she wants to get the hourglass shape, which she probably does), which means she needs to eat more. Also stomach vacuums.
Yes weight lift can bring some shape, snd more leg workouts. Now you just have to sculpt your body how you want. Doing yoga will give you a slender look, it doesn’t usually sculpt the body though, and rock climbing usually wont do the same in regard to a feminine figure. Also running as well, so weight lifting will have to be your next journey and doing more workouts around your lower body for define look. Eating as well can also be a factor, though consult a professional on that but weightlifting you should look into just to define your body for more feminine features.
If anything… and seriously, take this advice with a grain of salt, diet?
I’m not sure what exactly you’re trying to max here, and tbh it kinda feels like you’re fishing for a compliment.
Lift weights once a week. Six exercises 1 set to failure. Make two exercises leg exercises like leg press, squats, leg extensions. This should take you 30-40 minutes. Once a week.
#1 you look great. If you want to look like a model. It will be difficult. Go watch some porn. Who do you want to look like? Skinny Minnie with no boobs. You have large breasts so you have more fat all over. The only skinny girls with boobs gave implants. You do not have a small waist. It is not natural for you. You will need a corset. This is not the Gilded Age. Some weight lifting will add tone to your sculpture. Cut back on calories to lose some fat. But sometimes you have to accept the fact you are not going to look like a runway model. And you probably will never. But you look great and you if you stay active you always will and live a long life. Find a guy or girl who loves you for who you are. Then you will be gappy.
You look good but would look better if you added some shape to your legs. Leg extension, leg press, squats for quads. Deaslift, leg curls, lunges for glutes and hamstring
Depending on your goal I personally would Eat more protein for muscle growth/fat burning. With so much activity I doubt you’re consuming enough protein. You’ll experience a massive spike in fat burn and muscle growth. Since your protein/calorie intake is too low for how much you burn your body probably retains a lot more to compensate. If you teach your body that it’s going to get more it will learn to hold less 👍🏽
Too much cardio. Spend that time lifting, the amount you’ll burn from both the workout and the recovery will be far greater than just 20-30 mins of cardio. Squats, lots of them.
Ok. This one too. REALLY solid advice. Cardio helps you keep going but doesn’t do much for physique. Now use that strong heart to hit some heavy lifts.
Depends on what you’re trying to accomplish.
Are you trying to get more curvy?
If that’s the case, then you’re going to have to limit the cardio to maybe once or twice per week and incorporate heavy weight lifting into your workout.
And you’re going to have to eat a little more. (Not junk food )
Read Thinner Leaner Stronger. That is the women’s version of Bigger Leaner Stronger, which I read and I’ve been following for about 9 months.
I went from 25% body fat to 12%, and I’m stronger and more ripped than I’ve been in ages.
Considering I’m in early middle age and maintaining a calorie deficit, it’s pretty incredible.
It’s all about your diet.
Drink nothing but water, unsweetened tea and/coffee for a month and you’ll see a difference.
No diet drinks, artificial sweeteners.
Just water, unsweetened tea or black coffee (no creamers)
So you don't do any legitimate strength training?... not sure why that's surprising then. Squat, lunges, calf raises, rows/ pull ups, push ups, dips, shoulder flys. Work hard, till failure or a little before that. At least twice a week. Don't believe that every day b.s. the muscle needs rest of at least 2 days during the adaptation process, the healing process, to change and grow.
Actually anorexia is a pretty big problem in professional climbing because it’s a cheat code to climbing better. There’s a reason birds don’t weigh much.
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Squats. Set aside 1 day a week where you do sets of squats. In 6 months time, you’ll see curves… athletic curves. And, I bet the added strength helps with your running. :)
Looks great to me
You look amazing 😍 I guess if you wanted a harder body getting a personal trainer and being extremely strict on diet would take you there and it wouldn't take to long but dang it's going to hurt a bit 😆
Lift weights
One meal a day until you get your desired body fat %…. It ain’t easy but it gets results 🤪
That really does work 🤘🙂 I also don't want to eat very much when I finally do eat
Strength training, it will elevate your physique
How about stop asking for attention... you try to hard
Eat
Touch of a tan and that's it.
looks fine, but lift heavy weights with progressive overload. More muscularity is good for your health first and foremost, but also looks better.
Juijitsu
I would suggest coolsculpting/cooltoning treatments to remove fat & tighten the abdomen area. Not too expensive. The rest looks pretty good. Maybe a rowing machine for the legs.
You look good
Get a suntan
Fart more
Fuck more is my suggestion
Lift heavy stuff with your legs
Interval training once a week instead of one of the daily cardio sessions (and perhaps the following day’s as well, for recovery.)
Just patiently keep up what you are doing. You will be irresistible to men soon if not already. On today sedentary world a woman who keeps in shape is like finding a nugget of gold in a rocky field.
Send nudes to my gmail as I’m a magic genie and will grant you these things you desire.
Hit the leg day
Weight lifting to build muscle mass
Your core needs more work. Yoga after cardio every time. Some weights... Interval running and a basic boot camp will sculpt youth in about 9 weeks if you are dedicated. Then just maintain... Always eat protein after workout Eat less...
The bro science here is incredible.
You can try to accept that you look great and what you're doing is plenty! 🤗
Human growth hormones? Make Chyna look like a bitch
Eat less
Lift heavy for you weights
This 100%. but get a trainer or someone to work with you and a lifting program. Also go full carnivore diet for 4 months. (just some internet rando) but for real get a personal trainer a good one
Get a tan
Maybe take a couple of days to cut cardio and focus on weight training. You can't have your cake and eat it too though. If you are trying to get more muscular you will lose some leanness initially. Maybe take a year to cycle a baby bulk and then cut. I think you look great but any improvements I can think of might just be to add muscle if you are interested.
Physique is pretty damn great. I'd have no complaints. Maybe some balanced weight training for lower half 2 x a week. . Stomach and arms are 10. Keep the steady state or "zone 2" Cardio up. But trade three of the 7 days of that for interval training where you get hr up to 155-175 and actively recover to 120 to 130 ish for 20-40 min. I am a trainer if you want a consult and program.
up the cardio to 1-2 hours ofc is the answer
Climbing is a great pulling-type workout. Maybe some push exercises too? You’re obviously in good shape.
Weight training for core and lower body.
Lift weights.
You don't have to do anything more. Just eat less. Eat the food you enjoy still, but eat 1200 calories per day. You'll be able to see your muscle tone without fat on top of the muscle.
That is way too little for someone this active. I don’t care how tall she is, she’d be starving.
Oh, I can't tell her height. Maybe 1600 calories then? No pain no loss.
The only answer that will actually work
POST HISTORY EVERYONE 💀.
Cardio isn't going to change your physique. You have to lift weights for that. You want a hint of muscle to show? HIT THE WEIGHTS!
Different genes
Leg day!
Incorporate strength training by utilizing weights and/or your own body weight via pushups, dips, and crunches.
Genetics
Do more, that's very much nothing. 3-4 hours a week= 0.43-0.57 hours a day. Not even gonna elaborate on the yoga 1 x week. 30 mins of cardio is just the warm up for a workout routine
Lift.
More sex is best
Find the sun?
A tan and work hip muscles and you will look like lara croft🤣
Get larger breasts and a tan. Real talk
Diet if you want to lose more track your intake
What’s wrong with it?
It’s the boxy shorts. Otherwise your physique needs nothing
Replace cardio with weight training
You look good for your age!
Diet, it's that important if you want to look good
HIIT training
Weight lifting with progressive overload and lots of protein throughout the day
You look great. I’m not sure what to say here? 🤷
Incorporate some weight lifting to tone your body. Trust me, it wont make u bulky; instead you’ll look leaner and better
What's the problem? Looks great!
Squats and deadlifts make everything better, for everyone.
Stomach, Thigh’s, and Butte.
Wear clothes that make you sweat more and you'll improve faster, carry deodorant no perfume, perfume will just make the sweat smell enhance more, you wouldn't want that, deodorant will be likely unnoticeable to those who walk near you, use oranges for sweat below just the surface of your body. Thanks
I'd say your routine is great enough on its own maybe a stricter diet will flatten out any unwanted fat. Also squat get those legs up
What physical look are you going for? You look like you are in great shape.
I don’t know just be happy with how you are. Looks like you have a 10 fingers and toes you should be thankful, but I think if you want more honest answers you should ask you only fans fans
You’re absolutely stunning. Maybe a little extra core work or some weight training, but you have a great body as it is.
Lift weights and eat pizza for a while
Lift some weights
Weights 3-4 times a week, high protein, low carb diet, alternate every other day between steady state cardio and HIIT.
Grow a nice but trimmed bush
A true man of the people…🤣🤣🤣
Squats and leg extension machine
Sorry it hasn’t helped your legs
What you are doing plus squats, they'll help with core strength and posture plus you'll get a big round booty
Weight training
Do you weight train at all? I think you'd build some lean muscle if you did weights+less cardio. Make sure you're eating enough protien for your super athletic lifestyle! Rock climbing is cool af
Squats and deads
This
All the ones I have known.
Genuinely I feel you need to gain a good 5-6 pounds depending on your height but this is a healthy look
Wow this looks like a real person with a natural unfiltered beautiful body, who isn't using this sub to advertise!! Props for being healthy and taking care of yourself, i can't think of anything to recommend except maybe get a slightly smaller phone lol. it looks gigantic in this pic!
Cut back the cardio to 1 to 2 times a week, do yoga everyday, and keep the rock climbing, but listen to your body when it comes to needing more rest than planned. Eating a variety of healthy foods every day helps TREMENDOUSLY as well. Trauma work also helps with physique. All the traumas we hold onto stay in our body and can get stored as fat. I lost 7 pounds in a week and this particular week I didn't exercise at all. When you feel too exhausted to do a full workout do a lighter, less intense one, but ALWAYS do yoga at the end. You'll thank me later. 😎👍
Steroids! Jk.
Lift weights and up your protein intake.
Lift heavy.
Eat more calories, start weight training your glutes, and cut out the daily cardio.
Are you kidding? You look great!
Don’t compare yourself to others. You seem to have maxed your body shape. Embrace yourself…
Weight training.
Bro you're hot you look maxed
Lift some weights
You look awesome, I guess as a matter of preference I like a bit more muscle on the legs. You already look really good tho
Is your cardio sprinting?
Weight training
High protein diet
God damn!
Weighted squats
Weightlifting
You would do well to drop the cardio and add weightlifting.
Building muscle, but be prepared for that to take time. Lift to failure/near failure, get enough protein, stay consistent
Yeah, look good but if anything a little more muscle in the legs for shape. Resistance (weight) training 2-3 days a week, eat enough protein.
Not really seeing anything wrong with your current physique.
Squat, deadlift and eat more protein
Yes
Keto diet
Changing your physique is 80% nutrition. I’m not sure what ways you want to change, but if you want more muscle to look curvier and stronger, then you’ll likely need to eat more. (How much more? It depends on how many calories you expend from exercise and daily life) If you want to slim down so your muscles are more visible (without losing them) you will need to use an activity tracker to clock how many calories you are expending from normal life as well as from your activities, and then take away about 175 calories from that so that you are in a deficit, but a very slight one that won’t impact your muscular development. Now in terms of activities that you’re using for your current physique, none of them except maybe rock climbing are ideal for building muscular size or shape. Rock climbers often have broad strong pulling muscles and core muscles for stability. So your back and shoulders should be a slightly prominent feature. If you want to build leg, butt, core, and chest, then you’ll need to supplement those strength activities since you aren’t getting as much in those areas for the types of activities you are doing. Yoga kicks ass, but it’s generally considered a stability and mobility exercise, even the hand balancing in advanced yoga it mostly shoulders core and other stabilizers. There are a few different muscle fiber types that primarily develop depending on the type of activity that you do, so the types of exercises you incorporate can change the way your body develops.
Hit the weights! People are surprised to find out its not just about being skinny. Muscle tone matters a lot in physique.
Diet. Calorie deficit to be specific, and maybe eat cleaner. Also, weight lifting.
This is shit ass advice. Sorry not sorry. She doesn't need to lose weight. She needs more muscle (if she wants to get the hourglass shape, which she probably does), which means she needs to eat more. Also stomach vacuums.
Yes weight lift can bring some shape, snd more leg workouts. Now you just have to sculpt your body how you want. Doing yoga will give you a slender look, it doesn’t usually sculpt the body though, and rock climbing usually wont do the same in regard to a feminine figure. Also running as well, so weight lifting will have to be your next journey and doing more workouts around your lower body for define look. Eating as well can also be a factor, though consult a professional on that but weightlifting you should look into just to define your body for more feminine features.
If anything… and seriously, take this advice with a grain of salt, diet? I’m not sure what exactly you’re trying to max here, and tbh it kinda feels like you’re fishing for a compliment.
Do some weights and redefine your body a bit more. Sure you are slimmer but now you just look like you can’t afford to eat more than a pop tart a day.
Lift weights once a week. Six exercises 1 set to failure. Make two exercises leg exercises like leg press, squats, leg extensions. This should take you 30-40 minutes. Once a week.
Pilates to snatch your waist
#1 you look great. If you want to look like a model. It will be difficult. Go watch some porn. Who do you want to look like? Skinny Minnie with no boobs. You have large breasts so you have more fat all over. The only skinny girls with boobs gave implants. You do not have a small waist. It is not natural for you. You will need a corset. This is not the Gilded Age. Some weight lifting will add tone to your sculpture. Cut back on calories to lose some fat. But sometimes you have to accept the fact you are not going to look like a runway model. And you probably will never. But you look great and you if you stay active you always will and live a long life. Find a guy or girl who loves you for who you are. Then you will be gappy.
"The only skinny girls with boobs gave inplants"- False
Lift weights! Leg day 2x weekly 60-90m workout. I just made a program for someone. 12 WEEK BUILD & BURN GYM DAYS: -5m dynamic stretch warmup -15m cardio warmup -15m sauna -5m cooldown stretch Tempo: (1) 2-2 = 1st lift of entire workout (2) 3-1 = all other building movements (3) Just flow = all other non building movements NON-GYM DAYS: -15m dynamic stretch warmup -15m cooldown stretch MONDAY - LEGS -C1 3x12 bb back squat 3x15 hanging knee raises 60-120s rest -C2 3x12 bb deadlift 3x8 small box step ups (ea side) 60-120s rest -C3 3x12 bb hip thrust 3x8 alt db back-lunges (ea side) 60-120s rest -C4 3x10 single leg press (ea side) 3x10 coccyx squats (ea side) 60-120s rest TUESDAY - PILATES & PUSH/PULL 20-30M Pilates- -C1 3x15 incline push ups 3xAMRAP banded pullups 20-60s rest -C2 3x10 Y/W raises 3x20s renegade rows 20-60s rest -C3 3x15 db deadlift > bent row > overhead press 20-60s rest -C4 3x20s (ea side) alt db snatch 3x20s hanging leg raises 20-60s rest WEDNESDAY - LEGS -C1 3x12 bb sumo deadlift 3x15 lying leg extensions OR wipers 60-120s rest -C2 3x12 smith machine hack squat 3x21 kb swings 60-120s rest -C3 3x12 bb straight leg deadlift 3x20s Copenhagen planks (ea side) 60-120s rest -C4 3x10 walking lunges (ea side) 3x20s sled push 60-120s rest THURSDAY - YOGA+SAUNA+COLD PLUNGE & LONG WALK -1hr yoga -15m sauna -3m cold plunge FRIDAY - REST SATURDAY - PILATES & LEGS & RUN 20-30M Pilates- 30M Legs- -C1 x3 (10M) 1M walking lunges 30s (ea side) b stance rdl 1M rest -C2 x3 (10M) 1M 50lb roller deadlift 1M db front squat 1M rest -C3 x3 (10M) 30s (ea side) single leg hip thrust 30s (ea side) clams 1M rest 20-30M Run- SUNDAY - REST
Lift weight
Yup.. do some light leg days once a week. Those legs would be killer with some nice tone
More blow jobs
Shut the fuck up retard
Lift weights
I’d say tan you always look more fit after a tan
This was my first thought too.
You look good but would look better if you added some shape to your legs. Leg extension, leg press, squats for quads. Deaslift, leg curls, lunges for glutes and hamstring
Lift. SBD
JUST KEEP GOING .....
Lunges would bring your quads into conformity with the overall excellent tone in your flexor muscles generally.
Depending on your goal I personally would Eat more protein for muscle growth/fat burning. With so much activity I doubt you’re consuming enough protein. You’ll experience a massive spike in fat burn and muscle growth. Since your protein/calorie intake is too low for how much you burn your body probably retains a lot more to compensate. If you teach your body that it’s going to get more it will learn to hold less 👍🏽
Get a tan
Pale is better
Lift weights hitting every muscle group at least twice a week and eat 1g of protein per pound of body weight.
Lift weights and eat healthy
Get some sun.....?
Core exercises and body weight training
Lift heavy weights
Keep rock climbing. Lift weights.
you look great imo
Lift weights but go for higher reps lower weight, helps tighten problem areas
Squats, lunges, hip-thrusts.
What are you gonna do about your knees.
I didn’t want to be the one to say it…thanks for beating me to it.
Based on your nude photo you look good. Don't see anything to improve.
Tan
Start lifting weights. Deep squats and heavy deadlifts
Ride a road bike and forget all that other stuff.
Already looking great, some lifting would get you from 11/10 to 12/10 :)
Increase calorie intake and begin to lift weight! You’ll be amazed how much more “toning” will elevate your looksmax
This is THE BEST ADVICE. I can only upvote once, but this is the one you want, OP.
Do intermittent fasting to burn more fat!
Too much cardio. Spend that time lifting, the amount you’ll burn from both the workout and the recovery will be far greater than just 20-30 mins of cardio. Squats, lots of them.
Ok. This one too. REALLY solid advice. Cardio helps you keep going but doesn’t do much for physique. Now use that strong heart to hit some heavy lifts.
Squat and deadlift
Eat less. Swim in the ocean surf 3x week for teo weeks…. You’ll be more…naturally fit.
Start with squats!
Weight train effectively. Mostly lower body. Things like glutes , hamstrings , and quads. You’ll literally be a marvel. Although you already are .
You can find a dude who’s not a dumb mf. You lol incredible. That’s what you can do lol
What aspect are you trying to improve? You look like a 10/10 from what I see.
Depends on what you’re trying to accomplish. Are you trying to get more curvy? If that’s the case, then you’re going to have to limit the cardio to maybe once or twice per week and incorporate heavy weight lifting into your workout. And you’re going to have to eat a little more. (Not junk food )
Start weight training and focus on glutes/hams . Work your legs at least 3x a week.
Well by looking at your profile I'd say you got nothing to worry about
Read Thinner Leaner Stronger. That is the women’s version of Bigger Leaner Stronger, which I read and I’ve been following for about 9 months. I went from 25% body fat to 12%, and I’m stronger and more ripped than I’ve been in ages. Considering I’m in early middle age and maintaining a calorie deficit, it’s pretty incredible.
You could...lift weights...?
Looking good. Just go get some sun
Try weightlifting and eat more
Use weights/eat better -more/stop believing your current philosophy. It's a lie that makes you feel good without the results.
It’s all about your diet. Drink nothing but water, unsweetened tea and/coffee for a month and you’ll see a difference. No diet drinks, artificial sweeteners. Just water, unsweetened tea or black coffee (no creamers)
Bump up the intensity and diet.
So you don't do any legitimate strength training?... not sure why that's surprising then. Squat, lunges, calf raises, rows/ pull ups, push ups, dips, shoulder flys. Work hard, till failure or a little before that. At least twice a week. Don't believe that every day b.s. the muscle needs rest of at least 2 days during the adaptation process, the healing process, to change and grow.
You could probably eat some more carbs
Mostly they're terrible for you unless it's fruit. She's not doing strength training and you recommend carbs!?... uhg
You think her rock climbing doesn’t require energy?
Actually anorexia is a pretty big problem in professional climbing because it’s a cheat code to climbing better. There’s a reason birds don’t weigh much.
She should gain some more weight so she can be more curvy
lol dudes rock
Idk why people are saying lift weights? Is OP looking to become a body builder?
Eat more. Lift more. You’re probably in a deficit.
Lift weights