trap

http://timeless-trends.com/                                         -- corsets
http://www.jurgita.com/articles-id176.html                          -- dem legs
http://www.lancome.co.uk/_en/_gb/ecommerce/services/advice.aspx     -- A few services
http://www.lancome.co.uk//_en/_gb/ecommerce/services/DiagCils/      -- Mascara
http://bretcontreras.com/                                           -- The Glute Guy
https://www.youtube.com/watch?v=Liy4VCMs91k                         -- Buns of envy
http://www.youtube.com/watch?v=IDPqa5wYe3k                          -- face massage (the fuck is with the hat)
http://diet.lovetoknow.com/wiki/Catabolic_Diet_Programs             -- burn some muscle
http://www.exrx.net/Calculators/CalRequire.html                     -- caloricalculator
http://www.breastnexus.com/index.php                                -- mmmm, boobies
http://hubpages.com/hub/How-to-Get-a-Bigger-Butt-In-3-Weeks         -- the url says all
http://beautysweetspot.com/get-a-smooth-shave-down-there/           -- see above
http://www.livestrong.com/article/349295-how-to-get-a-24-inch-waistline/  -- fucker, url is too long
https://www.youtube.com/watch?v=0IJSo_uApts                         -- get that voice in shape!
also check out princess joules on youtube

Here goes some general advice.

Diet & How to get rid of unwanted muscle:

Many of you could find you've got "big arms/shoulders/upper back" That's of course not very feminine. Here's the simplest way to get rid of it : diet

The diet will consist of

A good, reliable multivitamin & multimineral. Most of you won't have a balanced diet so this will be necessary

Flaxseed/fish oil. Capsules preferably, no more than 6-7 grams/day

Protein: about 0'5 grams pr kg of weight.

Carbohydrates: You want these low, a high carbohydrate intake makes your body release tons of insulin, which is the one of the hormones the body uses to store fat and build muscle. Most people do well around 40% of daily cals on carbs

Fat: fill with fats the calories you need to complete your intake. Make sure most of these are healthy fats, but some of these are "unhealthy" ( I hate this term since cholesterol is necessary for some important functions)

Calories: This will depend on your size, weight and level of activity. Here's a calculator, fill the numbers and find how much you burn a day, then take as many as possible WITHOUT GOING BELOW YOUR BMR (this will slow your metabolism while you're dieting and you don't want this, this is the main cause of the yo-yo effect)

Calculate your daily intake here:

http://www.exrx.net/Calculators/CalRequire.html

From the number you obtain, take as much as you want WITHOUT GOING BELOW YOUR BMR calories (upper right corner on that screen).

And don't start with a monstrous deficit of say, 800 kcal (more than enough to burn muscle). Start with a small deficit of, say, 100 kcal, and build to the total deficit in 2 weeks in small increments, this way your body will be able to adapt better to it.

Normal diets don't tell you to take out as many calories (they usually go on the 500 kcal range), but normal diets are made to preserve your muscle mass, which is what we don't want. Oh, and by normal diets I mean good ones, not the shit tier attacks against health performed by women magazines under names like "the watermelon diet" or "the X calories diet". A diet should always be tailored to the dieter's daily calorie expenditure and lifestyle.

General tips:

-AVOID red meat: increases your testosterone.

-Protein in vegetables is usually shit-tier and won't be absorbed by the body (it's incomplete and has low bioavailability) so be careful with soy as a protein source.

-You want your proteins low, but you still want protein: You want to destroy muscle, but you want to preserve vital organs right? Don't worry, your body is smart, most protein will go to repair organs. Don't neglect your protein intake.

But not all muscles are bad, sure you want a tasty and meaty bottom, right? There's a way to preserve it: exercise those muscles while you diet (moar about this in the next chapter). This way your body will think those muscles are still necessary and will make an effort to preserve them.

In the other side, try to use the muscles you don't want as little as you can. If your body doesn't use them enough, they will become the primary source of protein for any other uses (and thus, they will start to shrink).

Be careful with how fat you are, you don't want any health problems, so check your bf% (body fat %) with a caliper (you can buy these online for liek 5 dollars) or try one of those bioimpedance machines, but they're a little inaccurate, and you should measure your fat always in the same conditions with those ( I.e.: always after having had the same meals and having drank the same amount of water) so results are stable and reliable.

AND NEVER go below 7% of your mass in fat. Yes, this means you may have to gain some weight to lose some muscle after.

And drink lots of water at least 3 liters a day. Most people goes around with some nice liquid retention, and ironically this is because they don't drink enough (if the body doesn't get enough water, starts to store it since it "thinks" you're in through some dry season, blame evolution). This water tip can, and usually will, slim your legs and belly faster than diet.

The final tip is, after you've dieted the muscle out of you, you'll be confronted with your true body shape, the structure your bones, proportions and internal organs give to your body. Once you know this, use the image attached to find what kind of clothes will look better on you. Since biology is biology, you'll probably have one of the first 3 figures or the last.

Those are general guidelines, maybe your case is different, and this is not dogma. Do wathever you want or need, but do it wisely and take my words with some caution.

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Ass-->

Female ass is bigger than male ass as it serves as a fat storage, while in males the belly is the main fat storage zone. You don't want to develop a strong, thick ass, but ratter a big juicy one an ass that contains a lot of fluid mass rather than solid muscle. That's achieved with what it's called "resistance training" (training your muscles to be resistant to long efforts, but not to develop a big strength). This is for a physiological reason so long to discuss here. Basically, resistance training makes your muscles big by increasing the volume of water they contain (water that contains the ingredients to make htem resistant, like glycogen/fuel), but not the amount of "actual muscle fiber" in them.

The meat and potatoes, here they come:

-Lunges, don't use weights (that'll develop the muscles on your torso, and you don't want this to happen) Start with 3x10- build up to 3x30xeach leg as time passes. Don't keep the leg straight at the end of the movement. knee always bent (otherwise you'll work your torso again)

-Kickbacks. Here you can use weights (if you can go to a gym) 3x8-12 x leg if using weights, build from 3x10 to 3x30xleg if not.

don't do more than 30 reps, won't be much of a difference.

-Between the sets (the 3 in the "3x30") wait between 1 and 1:30 minutes THIS IS IMPORTANT. The aim is to deplete the glycogen (gas) stores of the muscle, so it'll develop bigger "storages" (which is the water I told you about before), thus increasing the volume of the muscles.

-For the reps (each movement fo the exercise) focus on doing them like in 1 second up, pause 1 second, 1 second down. That'll burn and you don't be able to do all the sets the first day, so don't rush.
Running in an inclined surface, (i.e. like you were running to the top of a hill). Some threadmills give you the option to incline the runnnig surface.

Also, gotta find you some exercises for the "gluteus medius" so your as will get round and your hips will look wider, but I'?ll have to search a little bit.

Do those exercises 2-3 times a week, and always give your body AT LEAST 1 day off, to rest and grow. Stay away from SQUATS AND DEADLIFTS (they work your lower back, giving you a manly frame).

be belted ---> I don't know what means to be belted, but I guess it means to have a slim waist, right? That's mainly diet. There's no muscle giving you a slim waist, in fact, developing core/torso/waist muscles will make your waist bigger.

Only abs would be advisable, and even then, you don't want them too big. If you've gotta do abs, STAY AWAY FROM CRUNCHES (develops core). LYING LEG RAISES ARE A BETTER OPTION

If not, you should try using a corset ;) It's been used for decades, works nicely and it is a sexy thing to wear.

To grow tits you'll need mainly hormones. Yet many women use an exercise to make pectoral muscles biggerso their tits stand up a little bit more, although I don't know (and even doubt) this is what you need, if still you're interested, it's called "flys", it won't develop your arms (many other pec exercises do), and you should use weight. 3x8-12. 3 times a week

For your muscles to grow you'll gotta eat on a surplus, yes, you gotta overeat a little bit (just don't pig out) around 300-500 cals more than necessary. You'll see results after the first weeks, grow till the desired size and then diet the fat out. Total process shouldn't be more than a couple of months, and then you'll be able to tell the difference with some "progress pics"

WHILE DIETING you gotta do your exercises, and keep the weights/repetitions you were doing or your muscles will go away. After you diet (you'll lose all your belly and have a nice wasp waist around 10%bf) you might see that you've lost some fat of your ass and it doesn't look big and juicy enough, no problem, keep exercising and eating normally and it will grow over time (just not as fast as with an excess of calories).

On a side note, when you diet you'll lose some volume on your muscles, that's water volume and you will recover it the 1st week after the diet ends, and your ass will recover it's juicy size. Don't be disappointed if your ass looks smaller when you diet: you'll get it back

If you can afford a gym, there are plenty of machines/exercises to work your glutes, and then a different and more effective routine can be made (glute isolator and roman chair ham raises being some of the best) but it depends on the equipment of your gym. But you just found me on a rush and I have to go now :P next post moar.

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This post will deal with the gluteus medius, and we will end here a basic ass training

The gluteus medius (see pic) is important for many functions, but it's got a trick: it can make your hips look wider (that's why you'll never see a macho man doing the exercises I'll tell you now, big hips usually are considered unaesthetic in traditional heteronormative beauty standards for males)

It also helps to give your ass a rounder look (but only if you got some fat) as it's right under one of the main fat deposits of the human body. As I said before, female bofy uses this area as a fat storage area, by developing the gluteus medius you can "fake" that your body is also storing fat here, and thus make it look more femenine.

Enough. let's go to the routine. I'll implement also the exercises listed above so here you'll get a consistent routine to make your ass rounder, bigger and juicier.

3 days a week, one day exercise, the other off. a week should look like this. If you don't rest, uscles won't grow and your ass will stay the same, or even worse, shrink.

AxAxAxx where A are training days and x are off, rest days. Discipline and constance are the key.

without gym (calisthenics)

-lunges: build from 1x10 to3x30 x leg

-kickbacks: build from 1x10 to 3x30 x leg

-bridges: 1x10/15 to 3x10/15 are enough. You can add some weight (don't go to heavy) on your belly after some weeks doing these to increase intensity. A bag full of anything will do well. Be careful! Google some form on how to do them and don'?t add too much weight

-floor hip abductions: from 1x10 to 3x30 x leg

-Isometric hip abductions*:3 x leg

*instructions:

-Stand to the side of a sturdy chair or table for support. Your left leg should be next to the back of the chair.
raise your right leg directly out to the side as high as you can (don't overdo this, you don't want to get injured because of your lack of flexibility, when it starts to hurt, stop right there, low your leg a little and there's the point)
Hold your leg for 10-30 seconds. At the beginning it will be difficult, you'll get better at it soon

And that's it! Remember, 1:30 seconds of rest between sets, lifting time should be one second, keep the position for another, lower the weight in another second and other second in the starting position (4 seconds x repetition). AND EAT SOMETHING JUST AFTER TRAINING, IT'S WHEN YOUR MUSCLES NEED IT THE MOST!!

For your muscles to grow you'll gotta eat more calories than you consume, if you get too fat, diet WHILE EXERCISING, if you get too thin (can be a problem when you develop your buttocks since you'll be able to see some definition of the muscle heads), eat more. If everything goes right your body will put some fat over the muscles, thus finishing the goal of making your butt to look more feminine.

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Well, you NEED protein, just to keep your health! Where this protein comes from, it's not important, it can be meat or fish (just don't take it from vegetables)

Also keep in mind that in 1 month you can see some changes, but a body is not built in such a short time. You can easily eliminate your liquid retention (between 0 and 5 kgs of mass) by drinking 3-4 lts of water a day (don't exagerate this, the fact you drink 10 ltrs a day won't make the liquid retention go faster and it can be unhealthy) which will slim you a bit, then you can lose something around 200-500 grs of muscle with such a deficit in a month if you're slim (now go to the supermarket and ask for 500 grs of lean chicken breast, imagine that on your shoulders, you'll see how much volume is that!) or more IF you are muscular.

-With proteins you can be a little creative, 2 middle sized eggs contain about 11 grams of protein (with the yolk), so you can eat 6 eggs (yolk included, the eggs/cholesterol shit is a myth, google it). An egg a meal sounds like a better option than a burguer a day, right?also 30-40 grs of protein is about 1 ltr of milk (which also counts as water since is mostly water with nutrients!). 4 glasses of milk a day with some cookies don't look good enough to you? (yes you can actually lose weight on milk and cookies!!). Also, you can eat 2 sardines or so a day, just chop them and put 1/4 of the chopped fish on each of every 4 meals, almost as a dressing. You'll get to taste the animal and stay in your numbers.

Yes I know you won't be eating much meat, but you know, there's always an option.

AND AVOID RED MEAT!!!

Oh, and don't count proteins on vegetables as proteins, your body doesn't absorb them.

About counting calories, my best tip is: buy a food scale, and start doing your calculations, maybe the scale can be some dollars, but it will give you a service beyond value. AND DON'T GO CHEAP, THE FOOD SCALE IS ONE OF YOUR BEST FRIENDS!

Use the pic attached to have a guide on the best sources for carbs/protein/fats, maybe you'll find a tasty surprise.

Also don't eat fruit: fructose has a special metbolism, most of the time goes directly into fat, and if it doens't is because is filling your glucose reserves, thus preventing you from entering in a catabolic state, thus preventing you from burning muscle.

And well. Dieting sucks, but that's life! Just think that all this suffering is gonna pay! But remember, a month is not so much time for this kind of changes. If you keep at it for 4-6 months then you'll be able to see some real change.

There's a final tip, thought, run, do some cardio with your legs, this way you'll make your body to spare some of the muscle on the legs, so the muscle loss will concentrate a bit more on the upper body (shoulders, arms...)

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Hey! It's a honor to see you here! I've been following your threads, I love the attitude you show there (well and your body too, but that's a different story :P)!

Calves are fucking difficult to grow for most people. They are on a joint that is working all day erryday, so calisthenics (gymless exercise) won't work much since they've been doing it for life (walk 1km, roughly 2000steps, that's 1000 reps per calf with all your bodyweight!).

So, riding the bycicle won't do much unless you're training for le tour de france. I think you just like/need the bycicle, so keep at it, but don't make an extra effort to work your calves, that only works to a certain extent you've already reached.

Still I'll give you something to do:

1st warmup jogging a little.

2nd Sprints: 1 minute mts max speed, rest, 1 minute more, rest, repeat. 7sprints will be good

3rd Calf raises: try to stand on a step on a stairway on one foot, your hand in the handrail (for safety), and then do "calf raises" (google it). 5x10-30xleg, wait 1 minute between sets, lift 1 second, pause on top for a sec, down in 1 sec, pause down for a sec, total 4 secs for rep (like on the routine I gave upwards). Build from 5 sets at 10 reps to 30 reps x set, although being the calves, you'll probably hit the 30 reps on the first day, go to 50 if you find it easy. do these 2 separate days a week, giving your calves at least 2 days of rest. Yes it's gonna be boring.

Also be careful with this last exercise, the ankle is a delicate joint, if you feel legitimate pain in any tendon/joint, stop and rest some days till you feel it's safe to go on again.

Also, doing so many reps could cause mild inflammation, nothing to worry give your calves 1-2 rest days. If you feel that the 50 rep sets cause inflammation, go down to 30.

I know you're gonna try that routine, but calves are alves, so IF you don't see results in a month... to be true... this is one of these cases where you'll actually have to pay for a gym membership to use some machines if you want to see good and fast progress. Here's a routine in case you're already on one or if you gonna try.

Calf machine: find a weight you can lift for only 8-9 repetitions, do 4 sets at this weight, next day you hit the gym, try to do 1-2 more each set. When you do 12 at a given weight, increase the weight slightly to a weight you can manage only 8. Repeat the cycle until the desired size.

Calf raises: You can do these on a special machine where you put some padded suports on your shoulders and raise yourself using your calves, if not, use the smith machine. NEVER with free weights (aka: the power cage or squat rack) That would force your torso to equilibrate the weight throught the motion, thus developing your torso and back. 4x8-12 like in the calf machine. Stay away from squats and leg presses, they're your enemy.

If you're gonna hit the gym tell me and I'll make you a routine to hit also the ass and hips and any other thing yu might like (if you want to)

Also, increasing the protein intake is useless if you're on a caloric deficit, calculate how much you burn a day (there's a link upwards in this thread) and add like 100-200 cals a day.

On the other hand proteins usually don't give death farts... by the color of your skin I'd say you could be lactose intolerant, and maybe there's also some intolerance to some other carbohydrate... try with chicken breasts, if you want to add mass you'll need like 1'5 gr of protein x kg of bodyweight MINIMUM, and also a good supply of vitamins minerals and essential fatty acids, check all those too.

Unless you go to a gym, there's a thing called "noob gains" which basically makes a muscle grow despite everything on the first 2-3 months of training with weights, but this post is so long right now, tell me your plans and then I'll elaborate if necessary

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Last but not least! Sorry to make you wait!

If you have gut, I'd say you should diet first. Don't try to do abs, that doesn't solve any gut problem, only eliminating the fat eliminates the gut.

To eliminate muscle it's all said up there, follow the instructions carefully and invest on a reliable food scale, those are the main tips.

Working out while dieting won't make your muscles grow, since the body just rejects to add muscle if it isn't getting enough food (this is because your body has come from billions of years of evolution, so any reduced food intake is interpreted as a famine, and in a famine is counterproductive to grow, that would expend more energy and you're starving!). Even more on a bodyweight/calisthenics routine like the one I gave.

Diet first and exercise. The only problem is that your ass can lose some of it's size in the process (the exercise will help to spare some of it, but on a low protein diet, designed to lose muscle, it's almost unavoidable). Take pics of your ass weekly and see how it is progressing, if you see you're losing too much of it (losing a bit is absolutely normal, thought) you may actually stop dieting, get some fat and some muscle in the lower body and then diet again to lose that nasty muscle in your upper body. That'll solve the problem of your muscle excess while sparing lower a bit more, but the gut will stay there and that'll take a looong loong time (many months), and, finally you might need to sacrifice some of your ass to get rid of the gut.

Sorry for the bad news. The good ones: your ass cannot dissapear completely, the main structure is there. And still, there's hope, after you've got rid of the muscle and the belly you can tone and bulk your ass and tights again, in fact it's easy to make them big and juicy, but I don't know if you'll preserve your actual fat distribution or your body will make up a new one, since your fat distribution is the result of the hormonal balance you had when you gained it, and nobody knows the hormonal balance you'll have in the next months, when you lose and gain the weight again. I can almost guarantee that your legs would look better thanks to the added muscle, but about your ass I just don't know. Important questions: tell me your age, if you played any sport through your life and how much time, when did you acquired this gut you have.

Another option might be to diet the gut out on a high protein diet, that will spare ALL the muscles, then in a short time you can try to diet your upper body muscles out while exercising in an attempt to spare your lower body. If you want my opinion, this would be the best option, and you should accept that maybe you'll lose a bit of the feminity of your ass, but still, a gut is even less femenine, and your ass can be rebuilt in almost no time, the only thing at stake is your fat distribution, but since you already need to cut the fat, there's not much more we can do.

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Exfoliation is the process of removing the layer of dead skin cells. There are a variety of ways to do this. For most people, one of these methods once or twice a week is enough.

    The process of shaving will exfoliate those areas. You should follow up after shaving with a moisturizing lotion. If you are prone to razor bumps or ingrown hairs, you may want to look at some of the lotions that claim to prevent those problems.
    Before getting in the shower, with a dry brush gently brush your dry skin. After your shower apply a body moisturizing lotion.
    While in the shower, use a wet loofah without any soap to brush your skin. Again, be gentle. Apply moisturizer after your shower.
    While in the shower, use an exfoliating body wash. These will have either natural (coconut shell) or synthetic (microbeads) abrasives. Again, moisturize after your shower.
    Then there are the spa type treatments like sand or oatmeal baths.

If you are prone to calluses on your hands and feet you can use a pumice stone to soften them.

Choosing skin care products depends on what type of skin you have and if you have any skin conditions. I don't feel comfortable making recommendations.

pushups          8
chairpushups     8
pullups          4
split            10s
touch toe        10s
lung             10s
squats           12
wall sit         20s
standing stretch 15s
crunches         16
leg lift         10s
repeat as desired