Bodybuilding is the most effective sporting activity for toning up in record time and in a targeted manner. While muscles are quite obviously an essential part of our body, it's important to know that gaining muscle doesn't require years of effort before seeing results. On the contrary, if the exercises are well chosen and done well, the results are quickly felt. With two weekly sessions, you feel more toned by the third week. After three months, the body is reshaped. A benefit that is all the more appreciable because it is sustainable if you maintain it: bodybuilding is indeed an infallible remedy to compensate for the programmed decrease in muscle mass from the age of 30.
Another advantage is that weight training has a slimming effect comparable to that of endurance sports such as running, cycling, or swimming, since it directly targets fat mass (visceral and subcutaneous). The more muscles grow, the more the body's metabolism increases, and therefore, the greater the muscle mass, the more calories are burned, even at rest.
Of course, this isn't about "bulking up," which is pretty unladylike. You don't have to worry about it, you don't bulk up your muscles significantly without wanting to because you need very specific training (often based on heavy weights and short sets), but you also need to beef up your diet by increasing your protein intake.
While you can of course go to a gym to do your exercises, you should know that you can also practice at home! This is my case. For the vast majority of the exercises I suggest, the only accessory you will need is a pair of dumbbells (mine are 4 kg, a 2 kg bar and two 1 kg discs for each dumbbell). Nothing too expensive then!
For guys who want to become more feminine, the main goals will be to strengthen their thighs and glutes, flatten their stomachs, and achieve a straight back. Of course, we're not going to have fun working on their biceps or shoulder build, as men dressed as women are generally already too square, and it wouldn't be very smart to make the problem worse!
As agreed in the pedagogical approach of this site, I will gradually provide you with detailed descriptions of the exercises to be done. Furthermore, it is possible in the future that I will have to do these exercises with more intensity or in special outfits as punishment. These special sessions will be filmed and their public access will be part of my punishment.
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Back |
In this 20-minute program, we mainly work the back muscles with the aim of standing with your back straight . |
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Buttock |
In this 25-minute program, we mainly work the 3 pairs of gluteal muscles with the aim of rounding the buttocks. |
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Wake-Up |
This 8-minute program is done first thing in the morning to wake up the body's muscles. |
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