Hello,
Before I jump right into the topic I just want to say I have already tried another forum with the story I'm about to tell, but didn't get much help, so I'm hoping this time I have better luck.
I am 24, female, 5.2 inches (160 cm) tall, I weigh 99 lbs (45 kilograms) and the BMI tells me that I am underweight, which I am not. goal is to tone up, so two months ago I started working out and eating more healthy foods as well. average workout program looks something like this: I do 20 minutes of arms workout and 10 minutes of abs workout almost everyday; in addition I do various intensitiy cardio workouts 5-6 times a weak, each being over 30 minutes. Plus I go to work on bike which, from home to work and back, is altogether ca. 1 hour and 15 minutes. Recently, I added full body toning strength trainings to daily exercises, as well. Sometimes I go running 6 kilometers in a moderate pace. main objective here is to keep body guessing. If I can't bring a great variety of foods in diet, at least I'll try and vary the types of exercises:)
work is an internship job, which doesn't provide salary, so I do not have much of a chance to buy great variety of healthy foods, since here in Hungary they are extremely expensive (okay, not vegetables and stuff, but you probably see what I mean). Despite these difficulties, I am trying to eat as healthily as I can, so I eat a lot of salad (either tuna fish or chicken salads), oatmeal, musli, bananas, whole wheat bread, cottage cheese, eggs. water consumption is not nearly enough, but I am trying to get better at that too. I used to eat once a day and that was white bread with margarine and drink milk. This went on for a year, but if I ate more than once a day, diet was mainly made up of white bread and milk. Now I have cut down the amount of milk I am consuming and I don't eat white bread anymore. I had pretty bad eating habits and stress-related vomiting for years, but I am past that.
So I want to tone up, but not necessarily lose weight. Actually, I don't care about the kilograms, I just wanna look toned and lean. More lean than what I look now, anyway. The photos in profile are telling, I guess (this is the body and especially the arms I wanna change). I used to swim for 13 years, so I'm guessing this is partly responsible for the thick shoulders and arms, but I really really truly hate arms and I want them to be slimmer. I know you cannot spot reduce nor is it aim, but I really want slimmer arms (and of course nice abs and thighs).
Oh yeah, so the problem: I cannot see the results of the workouts. I don't know if I am just impatient or if I should change something in the diet or the workouts. I barely go over consuming 1000 Kcals per day, which might also be a problem.
I really hope someone can help. Thanks for reading and answering.
need to tone up and be lean. i need help
Moderators: Boss Man, cassiegose
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aintnobody
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Re: need to tone up and be lean. i need help
Hello Ruth and welcome to the site. Thank you for sharing with us!!
So, I did some calculations and you should be consuming approximately 2000-2200 calories per day, this coupled with what sounds like overtraining and spot style training is hindering your muscle growth / fat loss. You have a good frame (from looking at the photo) to build upon.
So cardio runs should be 3x a week and full body resistance training 3 days and a day off. (we all need the rest so our bodies can grow and recoup)
Your diet should be anywhere between 4-8 meals a day and every meal should contain protein. (fish, chicken, beef, nuts, seeds, eggs, tofu, lentils, dairy, etc.) and all the vegies you want pretty much, and try to keep your fruits to the first half a day.
Push ups, pull ups, squats, lunges, etc. all can be body weight and done anywhere pretty much. You can also use weights if you desire.
Concentrating on your arms was not the best and I am glad you moved to more full body resistance training.
I can wait for bossman to log on and show you his no weight program. I really think your diet adjustment would further help you, if you add slowly more calories each week until you pretty much double your 1000 calories a day you currently do I think you will find a difference.
Hope to hear more from you and any further questions, do not hesitate to ask!!
So, I did some calculations and you should be consuming approximately 2000-2200 calories per day, this coupled with what sounds like overtraining and spot style training is hindering your muscle growth / fat loss. You have a good frame (from looking at the photo) to build upon.
So cardio runs should be 3x a week and full body resistance training 3 days and a day off. (we all need the rest so our bodies can grow and recoup)
Your diet should be anywhere between 4-8 meals a day and every meal should contain protein. (fish, chicken, beef, nuts, seeds, eggs, tofu, lentils, dairy, etc.) and all the vegies you want pretty much, and try to keep your fruits to the first half a day.
Push ups, pull ups, squats, lunges, etc. all can be body weight and done anywhere pretty much. You can also use weights if you desire.
Concentrating on your arms was not the best and I am glad you moved to more full body resistance training.
I can wait for bossman to log on and show you his no weight program. I really think your diet adjustment would further help you, if you add slowly more calories each week until you pretty much double your 1000 calories a day you currently do I think you will find a difference.
Hope to hear more from you and any further questions, do not hesitate to ask!!
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aintnobody
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- Joined: Sat Oct 05, 2013 3:44 am
Re: need to tone up and be lean. i need help
Hi Chris,
Thank you so much for answering:) I'll try and keep your suggestions; however, now I do have a couple of questions.
workout program a day includes both strength and cardio and that usually takes up 1-2 hours. Is that okay? Or should I do cardio one day and strength training the other? I do have rest days (usually 2 per week), but there is this little manic aspect of getting into an active lifestyle meaning I kind of feel like I have to train; otherwise calories won't be burned and so fat won't go away. This is probably false logic, but I just find it hard to get rid of the idea. It was never just the arms I focused on, I always did the rest too; it's just for some reason I am most dissatisfied with how arms look.
You mentioned that I should eat fruits in the first half of the day. Is there any other food that I should rather consume in the first half, e.g. bread and pastas? Now I have 5-6 (it seems low-calorie) meals a day (healthy snacks included), so for now it seems a little hard to push in some more; although, I am always hungry for sure, so actually I'm glad you told me to eat more. Maybe I should sometimes eat foods with more calories in them and not just low-calorie meals and if so when in the day should those be consumed?
Thank you again:)
Thank you so much for answering:) I'll try and keep your suggestions; however, now I do have a couple of questions.
workout program a day includes both strength and cardio and that usually takes up 1-2 hours. Is that okay? Or should I do cardio one day and strength training the other? I do have rest days (usually 2 per week), but there is this little manic aspect of getting into an active lifestyle meaning I kind of feel like I have to train; otherwise calories won't be burned and so fat won't go away. This is probably false logic, but I just find it hard to get rid of the idea. It was never just the arms I focused on, I always did the rest too; it's just for some reason I am most dissatisfied with how arms look.
You mentioned that I should eat fruits in the first half of the day. Is there any other food that I should rather consume in the first half, e.g. bread and pastas? Now I have 5-6 (it seems low-calorie) meals a day (healthy snacks included), so for now it seems a little hard to push in some more; although, I am always hungry for sure, so actually I'm glad you told me to eat more. Maybe I should sometimes eat foods with more calories in them and not just low-calorie meals and if so when in the day should those be consumed?
Thank you again:)
Re: need to tone up and be lean. i need help
I would split your strength and cardio something like this...
cardio
weights
cardio
rest
weights
cardio
weights
Fruits and yes starchier carbs should be earlier in the day and protein all day and vegies more in the evening.
Low calorie meals may not always be best and if you aim for 350 calories over 6 meals you will be where you should be. Although this is a higher calorie meal than perhaps you would eat.... mine commonly looks like...
1 hardboiled egg
1 orange
1 banana
1 serving of cheese (low fat marble cheese if I can get it
)
and sometimes I will add a yogurt with fruit cup.
or ...
3/4 cup oatmeal mixed with
dried cranberries and raw sunflower or pumpkin seeds
I will mix warm milk with a scoop of whey protein for the moisture
or ...
sliced apple with peanut butter on it
piece of toast
1 egg cheese omlette
I will also eat chicken or other meats for breakfast too
I hope this helps some!!!
cardio
weights
cardio
rest
weights
cardio
weights
Fruits and yes starchier carbs should be earlier in the day and protein all day and vegies more in the evening.
Low calorie meals may not always be best and if you aim for 350 calories over 6 meals you will be where you should be. Although this is a higher calorie meal than perhaps you would eat.... mine commonly looks like...
1 hardboiled egg
1 orange
1 banana
1 serving of cheese (low fat marble cheese if I can get it
)and sometimes I will add a yogurt with fruit cup.
or ...
3/4 cup oatmeal mixed with
dried cranberries and raw sunflower or pumpkin seeds
I will mix warm milk with a scoop of whey protein for the moisture
or ...
sliced apple with peanut butter on it
piece of toast
1 egg cheese omlette
I will also eat chicken or other meats for breakfast too
I hope this helps some!!!
Re: need to tone up and be lean. i need help
Hi Ruth, good to talk with you .
Cardio could possibly affect weights in terms of how much energy you have to use, so these are the ways to do it from best to worst.
1. Weights one day, cardio the next.
2. Weights one day and cardio 10-12 hours later.
3. Weights directly followed by cardio
4. Cardio followed by weights.
Some say doing cardio before weights doesn't affect thme, ut it could for others.
Yes your calories definitely need to go up, to at least the sedentary female average of 1,800 I feel, but around what Vamp said would be better.
You could use the added calories to boost muscle mass which helps burn a bit of fat, whereas undereating coupled with exercise could cause a bit of muscle burn and possibly some fat gain.
Another reason for eating more calories is to get things like more calcium, phosphorus, vit D, vit K, vit C, magnesium etc, which directly and indirectly affect bone, as if you allow the bones to thin too much, the bending and shock to bones from cardio and weights, could stimulate some kind of fracture and this could be the case evne when doing bodyweighted exercises.
I would sllightly amend Vamps schedule of cardio and weights to this.
Day 1. weights
Day 2. cardio
Day 3. weights
Day 4. day off
Day 5. cardio
Day 6. weights
Day 7. day off
I feel the couple of days off would be more beneficial for recovery, as you don't want to go from mild exertion to possible over exertion, you want to find a balance where you do more than before but keep it reigned in, if that makes sense.
I think in term of the eating if you go for 6 meals every 2.5-3 hours and perhpas for now, work with a ratio of 33% for carbs, fats and protein, you'll be okay.
For now it's about getting into a steady schedule of decent exercise and eating that will be workable and hopefully yield initial progress. Tweaks can be made in due course.
GOOD LUCK and if you need anything else, don't hesitate to ask
.Cardio could possibly affect weights in terms of how much energy you have to use, so these are the ways to do it from best to worst.
1. Weights one day, cardio the next.
2. Weights one day and cardio 10-12 hours later.
3. Weights directly followed by cardio
4. Cardio followed by weights.
Some say doing cardio before weights doesn't affect thme, ut it could for others.
Yes your calories definitely need to go up, to at least the sedentary female average of 1,800 I feel, but around what Vamp said would be better.
You could use the added calories to boost muscle mass which helps burn a bit of fat, whereas undereating coupled with exercise could cause a bit of muscle burn and possibly some fat gain.
Another reason for eating more calories is to get things like more calcium, phosphorus, vit D, vit K, vit C, magnesium etc, which directly and indirectly affect bone, as if you allow the bones to thin too much, the bending and shock to bones from cardio and weights, could stimulate some kind of fracture and this could be the case evne when doing bodyweighted exercises.
I would sllightly amend Vamps schedule of cardio and weights to this.
Day 1. weights
Day 2. cardio
Day 3. weights
Day 4. day off
Day 5. cardio
Day 6. weights
Day 7. day off
I feel the couple of days off would be more beneficial for recovery, as you don't want to go from mild exertion to possible over exertion, you want to find a balance where you do more than before but keep it reigned in, if that makes sense.
I think in term of the eating if you go for 6 meals every 2.5-3 hours and perhpas for now, work with a ratio of 33% for carbs, fats and protein, you'll be okay.
For now it's about getting into a steady schedule of decent exercise and eating that will be workable and hopefully yield initial progress. Tweaks can be made in due course.
GOOD LUCK and if you need anything else, don't hesitate to ask
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aintnobody
- STARTING OUT
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- Joined: Sat Oct 05, 2013 3:44 am
Re: need to tone up and be lean. i need help
Thank both of you for answering again:) It really does help; it seems like I have to do several adjustments in workout schedule and diet:D
Because I cannot really eat much at work, I usually eat all the foods I need when I get home and pull through work with just a kind of snack (yoghurt or a slice of bread or maybe a banana), which clearly isn't good, but I cannot really change it. Work starts at 1 pm and usually lasts till 6 pm. I will somehow try to rearrange eating schedule, so that I can eat something more energizing at work, too and not leave it till the evening.
So about the workouts. How long do these sessions have to last? In terms of calorie burn for example. What should goal be? I usually do 30 minutes of cardio, but if I do it without strength training a day, then maybe it should be a little more than that? An hour, maybe? And strength trainings the same?
In sum, I should divide strength training from cardio and not do them all the same time, but anyhow, I need to consume more calories. Got it. So, say, I do 40-60 minutes of cardio 3x a week and about the same amount of strength training, how should I incorporate the biking part into the schedule? Could it also cause overtraining? I'm asking, because biking is a necessary part of day, since I don't use public transport (it's slow and expensive). I go to work everyday, which means I bicycle (up to a hill, actually) 5 times 40 minutes (and back) a week.
Plus: I'm getting a little confused about this relation of calories consumed vs. calories burned. So, if I have to eat ca. 2000 kcals per day, then how many calories will I burn with just a cardio (and possibly) biking session? Shouldn't I eat lesser calories than what I burn? Or in case of toning up, this ratio changes?
Sorry, I know I have a lot of questions; I am such an amateur at this point:D
Thank you, thank you, thank you:))
Because I cannot really eat much at work, I usually eat all the foods I need when I get home and pull through work with just a kind of snack (yoghurt or a slice of bread or maybe a banana), which clearly isn't good, but I cannot really change it. Work starts at 1 pm and usually lasts till 6 pm. I will somehow try to rearrange eating schedule, so that I can eat something more energizing at work, too and not leave it till the evening.
So about the workouts. How long do these sessions have to last? In terms of calorie burn for example. What should goal be? I usually do 30 minutes of cardio, but if I do it without strength training a day, then maybe it should be a little more than that? An hour, maybe? And strength trainings the same?
In sum, I should divide strength training from cardio and not do them all the same time, but anyhow, I need to consume more calories. Got it. So, say, I do 40-60 minutes of cardio 3x a week and about the same amount of strength training, how should I incorporate the biking part into the schedule? Could it also cause overtraining? I'm asking, because biking is a necessary part of day, since I don't use public transport (it's slow and expensive). I go to work everyday, which means I bicycle (up to a hill, actually) 5 times 40 minutes (and back) a week.
Plus: I'm getting a little confused about this relation of calories consumed vs. calories burned. So, if I have to eat ca. 2000 kcals per day, then how many calories will I burn with just a cardio (and possibly) biking session? Shouldn't I eat lesser calories than what I burn? Or in case of toning up, this ratio changes?
Sorry, I know I have a lot of questions; I am such an amateur at this point:D
Thank you, thank you, thank you:))
Re: need to tone up and be lean. i need help
Hi Ruth,
Breath, lol.
Be concerned with what you eat when calculating calories. You really cannot calculate the amount of calories you use accurately so try not to balance the consumed to burned ratio. Your body will show you if you are doing it right!
A weight program would be about 30-45 minutes for full body workout. A cardio program would be 20 min. HIIT or about 40-45 minutes straight cardio. (I would lean towards 20 minutes HIIT given you cycle to and from work 5x a week).
As far as the cycling each day to work and back for 5 days a week, I would consider this as just your everyday routine without putting it towards your exercise plan. If you did not exercise you would still be doing it, so it is just part of your minimum requirements for day to day living.
Finally, being small snacks, easily eaten at a 5 hour shift....
veggie sticks (carrot, celery, peppers, grape tomatoes, cucumber, radishes, etc.)
hard boiled egg
orange slices
apple wedges
small ham and cheese or tuna or salmon sandwhich
cheese and crackers
cottage cheese and sliced cucumber or sliced peaches
yogurt cup
etc.
I am sure you can figure it out...
something like 9 am, 12pm, 3pm (break), 6pm (leaving work), 9 pm evening meal
This is only a guideline and gives 5 meals a day and approximately 400 calories a meal would be healthy for you and if you have a late night snack between 11pm-1am it shouldn't harm your diet because you can go as high as 2,200 calories a day with your activity level and not gain unhealthy fat but will allow you to build muscle.
If you follow bossman's 33% carb, protein, fats I think you will find it fairly easy to follow. Don't forget, carbs are not just bread, cereals, potatoes, but also your fruits and veggies.
Hope this helps you further!
Cheers
Breath, lol.
Be concerned with what you eat when calculating calories. You really cannot calculate the amount of calories you use accurately so try not to balance the consumed to burned ratio. Your body will show you if you are doing it right!
A weight program would be about 30-45 minutes for full body workout. A cardio program would be 20 min. HIIT or about 40-45 minutes straight cardio. (I would lean towards 20 minutes HIIT given you cycle to and from work 5x a week).
As far as the cycling each day to work and back for 5 days a week, I would consider this as just your everyday routine without putting it towards your exercise plan. If you did not exercise you would still be doing it, so it is just part of your minimum requirements for day to day living.
Finally, being small snacks, easily eaten at a 5 hour shift....
veggie sticks (carrot, celery, peppers, grape tomatoes, cucumber, radishes, etc.)
hard boiled egg
orange slices
apple wedges
small ham and cheese or tuna or salmon sandwhich
cheese and crackers
cottage cheese and sliced cucumber or sliced peaches
yogurt cup
etc.
I am sure you can figure it out...
something like 9 am, 12pm, 3pm (break), 6pm (leaving work), 9 pm evening meal
This is only a guideline and gives 5 meals a day and approximately 400 calories a meal would be healthy for you and if you have a late night snack between 11pm-1am it shouldn't harm your diet because you can go as high as 2,200 calories a day with your activity level and not gain unhealthy fat but will allow you to build muscle.
If you follow bossman's 33% carb, protein, fats I think you will find it fairly easy to follow. Don't forget, carbs are not just bread, cereals, potatoes, but also your fruits and veggies.
Hope this helps you further!
Cheers
-
aintnobody
- STARTING OUT
- Posts: 21
- Joined: Sat Oct 05, 2013 3:44 am
Re: need to tone up and be lean. i need help
Hey Chris,
yeah, I know I'm a bit overwhelming:D Sorry.
But at least I haven't got any questions left for now:D Thank you for your help. It really does help that you wrote down schedules and lists, because it gives me a close idea of what I have to do (and eat):)
So from now on I have to cut down the amount of exercises I do one day and do mostly HIIT cardio and full strength trainings separately. I will sometimes go for a run, too.
Thank you for your help Chris and Bossman too:)) I really hope body will tell me that I am doing it right:) I'll definitely check back in:D
Thanks;)
yeah, I know I'm a bit overwhelming:D Sorry.
But at least I haven't got any questions left for now:D Thank you for your help. It really does help that you wrote down schedules and lists, because it gives me a close idea of what I have to do (and eat):)
So from now on I have to cut down the amount of exercises I do one day and do mostly HIIT cardio and full strength trainings separately. I will sometimes go for a run, too.
Thank you for your help Chris and Bossman too:)) I really hope body will tell me that I am doing it right:) I'll definitely check back in:D
Thanks;)
Re: need to tone up and be lean. i need help
Snacks at work are relatively easy.
Try microwaved baked beans, soups and rice dishes, oat granolas, pre-boiled boiled eggs cooked in advance at home, cucumber, tomato and other fruits, packet flesh like ham, turkey, beef and chicken, carrot sticks, celery sticks, peanuts, nuts, low fat cheese, low fat yoghurt.
These make up whole snacks or parts of snacks.
Even crisps, (potato chips), are okay these days if you buy the right ones, as they are less salty and contain less saturates and more healthy fat and generally are around 150-180 calories in many cases, so not massively filling or bloating.
Try microwaved baked beans, soups and rice dishes, oat granolas, pre-boiled boiled eggs cooked in advance at home, cucumber, tomato and other fruits, packet flesh like ham, turkey, beef and chicken, carrot sticks, celery sticks, peanuts, nuts, low fat cheese, low fat yoghurt.
These make up whole snacks or parts of snacks.
Even crisps, (potato chips), are okay these days if you buy the right ones, as they are less salty and contain less saturates and more healthy fat and generally are around 150-180 calories in many cases, so not massively filling or bloating.
Re: need to tone up and be lean. i need help
Damn, Bossman do you ever know your foods! I'm going to have to remember the crisps idea! I find crackers less bloating than breads and cereals!
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aintnobody
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- Joined: Sat Oct 05, 2013 3:44 am
Re: need to tone up and be lean. i need help
well,since you told me it's better to eat starchy foods in the first part of the day, I decided that I'll eat bread in the morning and that's it. So now it's 9 a.m. here in Budapest, and I ate a slice of homemade whole wheat bread with walnuts in it and with some cottage cheese on it. I think after workout I'm gonna eat chicken salad (150 grams).
I find it pretty hard to cut down on carbs. Even though I eat healthy stuff, I still consume a lot of carbs and I don't know how:D I have this application on phone which helps me counting the calories in foods I eat and it keeps telling me that I have a high carbohydrate intake. Now, according to the 33% carb, protein and fat intake, I took ca. 700 kcals of carb yesterday and around 18000 Kcals altogether (so you can see that I'm trying to eat more:D). That carb intake is no good, but I'll figure it out I hope:D
Today I'm taking a chicken salad with me to work and a nectarine, but yeah, it'll pretty much be snacks for work for the rest of the week.
Thanks for the examples:)
Re: need to tone up and be lean. i need help
Good start! Way to stay positive!
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aintnobody
- STARTING OUT
- Posts: 21
- Joined: Sat Oct 05, 2013 3:44 am
Re: need to tone up and be lean. i need help
oops, only now do I see that I wrote 18000 Kcal, well...I'd probably be dead if I ate that much:D It was meant to be 1800 Kcal:D
Actually, this day didn't quite work out the way I wanted it to. By the time I was done with workout and all the getting ready for the day, I couldn't make the morning chicken salad (I still took a portion with me to work) so I just ate a greek yogurt (a sugary one, yes). So at work I ate the nectarine and the salad. But I craved bread, so I ate thicker slice with scrambled eggs (2 pieces) for dinner:S I have a tuna salad planned, but that would still only be ca. 1200 Kcal with 88.09 grams of carbs for today. It seems like I either go really high up with carbs and reach around 2000 calories, or I try to stay low and not consuming enough calories... Phew.... I need to work on this. Thing is, I only eat very small portions of foods (150 grams of a chicken salad is not much, I presume), because I cannot eat much at once. Since I had stress-related vomiting for months in the past years, stomach (or abdominal or whatever) has kind of shrunk.
Ah, don't pay attention. I'm just whining. It feels comforting:D I really don't know where else to say these things. When I tell people that I'm on diet and need to tone up, they look at me like I went nuts (cuz I'm small and I look thin) and say I don't need any of that:D Imagine I started whining about all these calories, carbs, numbers all over the place; they wouldn't stand me:D
Actually, this day didn't quite work out the way I wanted it to. By the time I was done with workout and all the getting ready for the day, I couldn't make the morning chicken salad (I still took a portion with me to work) so I just ate a greek yogurt (a sugary one, yes). So at work I ate the nectarine and the salad. But I craved bread, so I ate thicker slice with scrambled eggs (2 pieces) for dinner:S I have a tuna salad planned, but that would still only be ca. 1200 Kcal with 88.09 grams of carbs for today. It seems like I either go really high up with carbs and reach around 2000 calories, or I try to stay low and not consuming enough calories... Phew.... I need to work on this. Thing is, I only eat very small portions of foods (150 grams of a chicken salad is not much, I presume), because I cannot eat much at once. Since I had stress-related vomiting for months in the past years, stomach (or abdominal or whatever) has kind of shrunk.
Ah, don't pay attention. I'm just whining. It feels comforting:D I really don't know where else to say these things. When I tell people that I'm on diet and need to tone up, they look at me like I went nuts (cuz I'm small and I look thin) and say I don't need any of that:D Imagine I started whining about all these calories, carbs, numbers all over the place; they wouldn't stand me:D
Re: need to tone up and be lean. i need help
Unfortunately people think diet means weight loss because of the media. Talk about sticking to your meal plan and there is less confusion
You may need to plan 1 starch related carb for each meal you eat to help with your calories and energy levels. It will take trial and error to find your medium but you will get there!
You may need to plan 1 starch related carb for each meal you eat to help with your calories and energy levels. It will take trial and error to find your medium but you will get there!
Re: need to tone up and be lean. i need help
It is still a learning curve Ruth, but you will get ther soon. It's about adjusting your mindset to the changes, but you'll become more adept at planning and understanding these things with time.
Right now I want you to be proud of yourself for caring about yourself like this. You DESERVE to take the time you put into yourself and you ARE worth it and I'm proud of you and I want you to keep persevering and to not worry about the things you tell us or apologise, so I'll politely decline any apologies you've given as I would feel rude accepting unneccessary apologies from a Lady.
We're not here to judge, just to try and understand so we can help better and if you need to tell us 50 words or 5,000 words, to ask a question or tell us when you're feeling down or confused, just tell us, because we don't mind and it won't change our opinion of you.
You're at the start of a powerful lifelong journey and it will be hard, sometimes confusing and possibly on occasion painful and tearful, but it will also have the ability to make you happier, more confident, empowered and in possession of a body that will stay with you for life, giving back what you have given to it, which is positive expression.
So don't worry about anything you say and don't apologise. We are a community that have always tried to help as best as we think we can, on many, many occasions and we're not always 100% right and on rare occasions we get asked stuff we simply don't know, or accidentally overlook things, you know, time constraints, being human yada yada, but we'll do what we think is right for you, because you're one of us and we'll look out for you and help you how best we can, if you keep letting us know how you feel and how you're progressing.
So keep believing, keep persevering, chin up, be strong and no worries okay, because you're a great person and you DO have what it takes to get the results you WILL deserve.
Right now I want you to be proud of yourself for caring about yourself like this. You DESERVE to take the time you put into yourself and you ARE worth it and I'm proud of you and I want you to keep persevering and to not worry about the things you tell us or apologise, so I'll politely decline any apologies you've given as I would feel rude accepting unneccessary apologies from a Lady
.We're not here to judge, just to try and understand so we can help better and if you need to tell us 50 words or 5,000 words, to ask a question or tell us when you're feeling down or confused, just tell us, because we don't mind and it won't change our opinion of you.
You're at the start of a powerful lifelong journey and it will be hard, sometimes confusing and possibly on occasion painful and tearful, but it will also have the ability to make you happier, more confident, empowered and in possession of a body that will stay with you for life, giving back what you have given to it, which is positive expression.
So don't worry about anything you say and don't apologise. We are a community that have always tried to help as best as we think we can, on many, many occasions and we're not always 100% right and on rare occasions we get asked stuff we simply don't know, or accidentally overlook things, you know, time constraints, being human yada yada, but we'll do what we think is right for you, because you're one of us and we'll look out for you and help you how best we can, if you keep letting us know how you feel and how you're progressing
.So keep believing, keep persevering, chin up, be strong and no worries okay, because you're a great person and you DO have what it takes to get the results you WILL deserve
.