.....: The Weight Loss Challenge :.....

FrostbittenSoul · 02-24-2022, 07:29 PM

.: THE WEIGHT LOSS CHALLENGE :.

INTRODUCTION:

I have been coaching a few female subs and slaves on here through a weight loss program over the past year. While I do have a program where I personally oversee each sub/slave, I thought that I would write-up a stand-alone routine that allows each sub/slave to accept the responsibility for both following the program, and punishing themselves for any infractions.

While the program can be pretty intense, it can also be easily modified/changed for most personal situations, and does not depend on going to a gym for workouts. It also takes in routine cleaning and housework as part of the process. Anyone using the program should set realistic goals for weekly weight loss and it is up to you to find a healthy weekly menu to follow, although I have listed some guidelines.

If your goals are realistic and healthy, and you are honest about how much time you can devote to daily workouts, the easier this program will be to fit into your lifestyle on a long-term basis. If you set unrealistic weekly goals for yourself, you will be devoting more time to punishments, than to the weight loss program itself.

If the program is not a good fit for you as written, please feel free to alter it more to your liking, since it is really only meant as a starting point. However, please publish your changes on this thread, and maybe your ideas will make it better for someone else. If you decide to use the program, please add your progress to this thread, so other can encourage you to continue. Good luck!

RULES:

You must accept that as long as your diet and exercise program is in place, you agree to abide by all the rules and guidelines stated below to the best of your ability.
You must accept that you will be punished for any and all infractions of these stated rules and guidelines with the severity of the punishment increased each week.
You must find a healthy and well balance weekly menu plan for yourself.
You must set a realistic weight loss goal for each week (2lbs/1kgs per week is a good starting point).
You must follow your meal plan and your exercise routine to the best of your ability.
You must answer some daily questions and punish yourself based on those answers.
Every week on Sunday, you must have a weigh-in to check your progress. This is the only time during the week that you are allowed to weight yourself.
Every week on Sunday, you must take a selfie-photo of yourself to record your weekly weight loss (you can be naked, or wearing just your underwear or a bathing suit) and save it on your phone as a record of your progress. You must look at these photos every Sunday to help you keep your goal in mind, because it is hard to see the changes when they happen slowly.
Whenever you go for a walk, jog, or run outside, you must use the pedometer app on your phone to record your steps.
You are allowed 1 cheat day per week, but do not go to extremes on that day.

THINGS YOU SHOULD DO:

You should check with your doctor to insure that a weight loss program is right for you.
You should limit non-nutritious foods, such as: sugar, honey, syrups and candy; pastries, donuts, pies, cakes and cookies; and soft drinks, sweetened juices and alcoholic beverages.
You should cut down on high-fat foods by: choosing poultry, fish or lean red meat; choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling; using low-fat or non-fat dairy products; using vinaigrette, herbs, lemon or fat-free salad dressings; avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats; avoiding high-fat snacks like nuts, chips and chocolate; avoiding fried foods; using less butter, margarine, oil and mayonnaise; and avoiding high-fat gravies, cream sauces and cream-based soups.
You should eat a variety of foods, including: fruit and vegetables that are raw, steamed or baked; whole grains, breads, cereal, rice and pasta; dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese; and protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans.
You should change your eating habits: eat three balanced meals a day to help control your hunger; watch portion sizes and eat small servings of a variety of foods; choose low-calorie snacks; eat only when you are hungry and stop when you are satisfied, not feeling full; eat slowly and try not to perform other tasks while eating; find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community; include regular exercise in your daily routine; and find a support group, if necessary, for emotional support in your weight loss effort.

DAILY EXERCISE ROUTINE:

Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Repetitions and the duration of exercises should be increased as the weeks progress.
You must leave 2 minutes of rest time between sets.

MONDAY (Strengthening & Toning Muscles):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Bicycle Crunches: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Do for 5 minutes.
Jumping Jacks: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. 2 Sets of 10 reps.
Mountain Climbers: Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. Do for 5 minutes.
Squats: Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting in an invisible chair. Straighten your legs to lift back up. 2 Sets of 10 reps.
Weight Training: You must spend 15 minutes lifting weights.

TUESDAY (Cardio Time):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Brisk Walk / Jog: You must go for a 30-minute walk/jog. You must walk very briskly for 10 minutes, then jog for 5 minutes, and repeat until the time is up. (This may also be replaced with other cardio exercises such as running, rowing, swimming, hiking, kayaking, etc. Anything that gets your heart rate up, but you're still able to carry a conversation.)
Chest-to-Floor Burpees: You must do chest-to-floor burpees for 5 minutes.
Cleaning: You must do at least 15-minutes of cleaning/tiding-up around your home.
Running On The Spot: You must run on the spot for 5 minutes.

WEDNESDAY (Strengthening & Toning Muscles):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Heel Raises: Stand on a solid surface, or an elevation for increased range of motion. Hold on to something for balance. Raise your heels by using your calves, then lower yourself with control. 2 Sets of 10 reps.
Leg Raises: Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. 2 Sets of 10 reps.
Push-Ups: Begin with your chest and stomach flat on the floor. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second in the plank position — keep your core engaged. Inhale as you slowly lower back to your starting position. 2 Sets of 10 reps.
Toe Raises: Start seated with your feet flat on the floor. Rest your hands on your lap or the sides of your chair. Lift your toes on your right foot, keeping the left foot planted firmly on the ground. Hold for 5 seconds. Lower your toes. 2 Sets of 10 reps.
Weight Training: You must spend 15 minutes lifting weights.

THURSDAY (Cardio Time):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Brisk Walk / Jog: You must go for a 30-minute walk/jog. You must walk very briskly for 10 minutes, then jog for 5 minutes, and repeat until the time is up. (This may also be replaced with other cardio exercises such as running, rowing, swimming, hiking, kayaking, etc. Anything that gets your heart rate up, but you're still able to carry a conversation.)
Cleaning: You must do at least 15-minutes of cleaning/tiding-up around your home.
Climb Stairs: You must climb up and down stairs for 5 minutes.
Skipping: You must use a skipping rope for 5 minutes.

FRIDAY (Strengthening & Toning Muscles):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Hip Lifts: Press into your heels to lift your hips up until your body is a straight line between your knees and your shoulders. Hold for two seconds and slowly return to the starting position. 2 Sets of 10 reps.
Lunges: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Lift your front lunging leg to return to the starting position. Repeat 10 reps on each leg, or switch off between legs until you've totaled 10 reps per leg.
Sit-Ups: Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears. Engage your core and lift your upper body so your right elbow touches your left knee. Return to the start position then lift your upper body so your left elbow touches your right knee. Return to the start position. 2 Sets of 10 reps.
Toe Touches: Stand in a natural position with your feet hip-width apart. Move your hips slightly back and slide your arms down your thighs and shins, toward your feet. Keeping your back straight, lower to the point of mild discomfort. Hold the position for 30 seconds. 2 Sets of 10 reps.
Weight Training: You must spend 15 minutes lifting weights.

SATURDAY (Recovery time, but you must stay active):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Balancing Exercise: You must do balancing exercises for 5 minutes.
Cleaning: You must do at least 30 minutes of cleaning around your home.
Martial Arts or Yoga: You must do 15 minutes of Martial Arts training or Yoga exercises.
Walking: You must go for a 30-minute walk.

SUNDAY (Recovery time, but you must stay active):

Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes.
Balancing Exercise: You must do balancing exercises for 5 minutes.
Cleaning: You must do at least 30 minutes of cleaning around your home.
Walking: You must go for a 30-minute walk.
Martial Arts or Yoga: You must do 15 minutes of Martial Arts training or Yoga exercises.
Weigh-In and Photo: In the evening, do a weigh-in and take your progress photo.

DAILY QUESTIONS:

How many steps did you walk today? (Add +1 point to your punishment bank for each 500 steps not walked below 5,000 steps.)
Did you drink at least 8 glasses of water (must be water alone, no artificial additives) today? (Add +1 point to your punishment bank for every glass not consumed below 8 glasses of water.)
How long did you exercise today? (Add +1 point to your punishment bank for every 5 minutes of exercise not done below 45 minutes.)
Did you skip your exercises 2 days in a row? (Add +5 points to your punishment bank if you skipped exercise 2 days in a row.)
Did you get at least 7 hours of sleep last night? (Add +1 point to your punishment bank for every 30 minutes you didn't sleep below 7 hours.)
Did you stay within your meal plan limits for today? (Add +5 points to your punishment bank if you did not stay within your meal plan limits for today, unless it is a cheat day.)
Did you follow all your rules and guidelines to the best of your ability today? (Add +5 points to your punishment bank if you did not follow your rules and guidelines to the best of your ability today, unless it is a cheat day.)
If it is Sunday, how much weight did you lose this week? (Add +1 point to your punishment bank for every ½ pound (or ¼ kilogram) below your weight loss target for the week.)
If it is Sunday, did you take a selfie-photo of yourself today? (Add +5 points to your punishment bank if you did not take your selfie on Sunday.)

PUNISHMENTS:

STEP #1: To calculate your punishment for the day, you must first take total points currently in your punishment bank and multiple that by the numbers of weeks you have been using the program. So during the 1st week, multiple by "1"; 2nd multiple by "2"; 3rd multiple by "3"; etc.

STEP #2: Once you have the total, you must strip naked and a put toothpaste on both your nipples and both labia lips. You must then clamp a clothespins on both your nipples, and 3 clothespins each of your pussy lips. With the clothespins attached, you must then spend [the number calculated in step #1] minutes standing in the corner. You may remove the clothespins every 10 minutes, then replace them after 1 minute, but while the clothespins are not in place, you must spank both your ass cheeks hard with your hand.

STEP #3: After the corner time is complete, you will get a pen and a piece of paper. You will then write out this line: "I must do a better job of follow all my rules and guidelines for my weight loss program to work." Using the number you calculated in step #1, that is how many times you must write the line over and over again using the pen and paper.

STEP #4: If you over ate today, and it is not a cheat day, this is your punishment: You will get an implement of your choice and spank your ass 25 times on each butt cheek, 20 times on each tit and nipple, and 15 times on your pussy and clit. (You will increase the number of hits by 5 for each week you have been using the weight loss program.)

STEP #5: If you ate any desserts or snacks during the day, this is your punishment: Clamp 1 clothespin on each nipple, 1 clothespin on each labia lip, 2 clothespins on your tongue. Then stand with your feet flat on the floor, knees wide apart, with your hands behind your neck. You will then do 15 squats for each infraction. (You will increase the number of reps by 5 for each week you have been using the weight loss program.)

STEP #6: If you did not get the required amount of sleep (7 full hours), this is your punishment: Lie on your back on a bed with your feet flat on the mattress, knees bent, and legs spread wide apart. Get the charger cable from your phone and fold it in half, then whip your clit and each nipple 20 times with the cable. (You will increase the number of hits by 5 for each week you have been using the weight loss program.)

STEP #7: If you skipped a workout 2 days in a row, this is your punishment: Clamp 1 clothespin on each nipple, 1 clothespin on each labia lip, 2 clothespins on your tongue. Then you will do 30 squats; 30 pushups, and 30 sit-ups. You may remove the clothespins between each set, for 2 minutes. (You will increase the number of reps by 5 for each week you have been using the weight loss program.)

Justsome1 · 02-24-2022, 08:37 PM

Very nice program. Thank you!

1 question: what would balancing exercises include? 1 exercise won't be possible for the whole time, so what's your suggestion on how many todo and how long for each?

FrostbittenSoul · 02-24-2022, 08:44 PM

Quote:

Originally Posted by Justsome1

Very nice program. Thank you!

1 question: what would balancing exercises include? 1 exercise won't be possible for the whole time, so what's your suggestion on how many todo and how long for each?

You're welcome. There are actually quite a few balancing exercises, but I will limit my list to just a few simple ones:

Standing with your weight on one leg and raising the other leg to the side or behind you.
Putting your heel right in front of your toe, like walking a tightrope.
Standing up and sitting down from a chair without using your hands.
Walking while alternating knee lifts with each step.

You could do each one for 2 or 3 minutes.

Bethanyy · 07-30-2023, 05:02 AM

This is just what I needed. I have adjusted and I’m following along for summer. I will record my results here.

02-24-2022, 07:29 PM	#1
FrostbittenSoul Dungeon Master Join Date: Jul 2020 Location: Canada Posts: 973	.....: The Weight Loss Challenge :..... .: THE WEIGHT LOSS CHALLENGE :. INTRODUCTION: I have been coaching a few female subs and slaves on here through a weight loss program over the past year. While I do have a program where I personally oversee each sub/slave, I thought that I would write-up a stand-alone routine that allows each sub/slave to accept the responsibility for both following the program, and punishing themselves for any infractions. While the program can be pretty intense, it can also be easily modified/changed for most personal situations, and does not depend on going to a gym for workouts. It also takes in routine cleaning and housework as part of the process. Anyone using the program should set realistic goals for weekly weight loss and it is up to you to find a healthy weekly menu to follow, although I have listed some guidelines. If your goals are realistic and healthy, and you are honest about how much time you can devote to daily workouts, the easier this program will be to fit into your lifestyle on a long-term basis. If you set unrealistic weekly goals for yourself, you will be devoting more time to punishments, than to the weight loss program itself. If the program is not a good fit for you as written, please feel free to alter it more to your liking, since it is really only meant as a starting point. However, please publish your changes on this thread, and maybe your ideas will make it better for someone else. If you decide to use the program, please add your progress to this thread, so other can encourage you to continue. Good luck! RULES: You must accept that as long as your diet and exercise program is in place, you agree to abide by all the rules and guidelines stated below to the best of your ability. You must accept that you will be punished for any and all infractions of these stated rules and guidelines with the severity of the punishment increased each week. You must find a healthy and well balance weekly menu plan for yourself. You must set a realistic weight loss goal for each week (2lbs/1kgs per week is a good starting point). You must follow your meal plan and your exercise routine to the best of your ability. You must answer some daily questions and punish yourself based on those answers. Every week on Sunday, you must have a weigh-in to check your progress. This is the only time during the week that you are allowed to weight yourself. Every week on Sunday, you must take a selfie-photo of yourself to record your weekly weight loss (you can be naked, or wearing just your underwear or a bathing suit) and save it on your phone as a record of your progress. You must look at these photos every Sunday to help you keep your goal in mind, because it is hard to see the changes when they happen slowly. Whenever you go for a walk, jog, or run outside, you must use the pedometer app on your phone to record your steps. You are allowed 1 cheat day per week, but do not go to extremes on that day. THINGS YOU SHOULD DO: You should check with your doctor to insure that a weight loss program is right for you. You should limit non-nutritious foods, such as: sugar, honey, syrups and candy; pastries, donuts, pies, cakes and cookies; and soft drinks, sweetened juices and alcoholic beverages. You should cut down on high-fat foods by: choosing poultry, fish or lean red meat; choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling; using low-fat or non-fat dairy products; using vinaigrette, herbs, lemon or fat-free salad dressings; avoiding fatty meats, such as bacon, sausage, franks, ribs and luncheon meats; avoiding high-fat snacks like nuts, chips and chocolate; avoiding fried foods; using less butter, margarine, oil and mayonnaise; and avoiding high-fat gravies, cream sauces and cream-based soups. You should eat a variety of foods, including: fruit and vegetables that are raw, steamed or baked; whole grains, breads, cereal, rice and pasta; dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese; and protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans. You should change your eating habits: eat three balanced meals a day to help control your hunger; watch portion sizes and eat small servings of a variety of foods; choose low-calorie snacks; eat only when you are hungry and stop when you are satisfied, not feeling full; eat slowly and try not to perform other tasks while eating; find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community; include regular exercise in your daily routine; and find a support group, if necessary, for emotional support in your weight loss effort. DAILY EXERCISE ROUTINE: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Repetitions and the duration of exercises should be increased as the weeks progress. You must leave 2 minutes of rest time between sets. MONDAY (Strengthening & Toning Muscles): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Bicycle Crunches: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Do for 5 minutes. Jumping Jacks: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. 2 Sets of 10 reps. Mountain Climbers: Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. Do for 5 minutes. Squats: Stand straight with feet hip-width apart. Tighten your stomach muscles. Lower down, as if sitting in an invisible chair. Straighten your legs to lift back up. 2 Sets of 10 reps. Weight Training: You must spend 15 minutes lifting weights. TUESDAY (Cardio Time): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Brisk Walk / Jog: You must go for a 30-minute walk/jog. You must walk very briskly for 10 minutes, then jog for 5 minutes, and repeat until the time is up. (This may also be replaced with other cardio exercises such as running, rowing, swimming, hiking, kayaking, etc. Anything that gets your heart rate up, but you're still able to carry a conversation.) Chest-to-Floor Burpees: You must do chest-to-floor burpees for 5 minutes. Cleaning: You must do at least 15-minutes of cleaning/tiding-up around your home. Running On The Spot: You must run on the spot for 5 minutes. WEDNESDAY (Strengthening & Toning Muscles): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Heel Raises: Stand on a solid surface, or an elevation for increased range of motion. Hold on to something for balance. Raise your heels by using your calves, then lower yourself with control. 2 Sets of 10 reps. Leg Raises: Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. 2 Sets of 10 reps. Push-Ups: Begin with your chest and stomach flat on the floor. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second in the plank position — keep your core engaged. Inhale as you slowly lower back to your starting position. 2 Sets of 10 reps. Toe Raises: Start seated with your feet flat on the floor. Rest your hands on your lap or the sides of your chair. Lift your toes on your right foot, keeping the left foot planted firmly on the ground. Hold for 5 seconds. Lower your toes. 2 Sets of 10 reps. Weight Training: You must spend 15 minutes lifting weights. THURSDAY (Cardio Time): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Brisk Walk / Jog: You must go for a 30-minute walk/jog. You must walk very briskly for 10 minutes, then jog for 5 minutes, and repeat until the time is up. (This may also be replaced with other cardio exercises such as running, rowing, swimming, hiking, kayaking, etc. Anything that gets your heart rate up, but you're still able to carry a conversation.) Cleaning: You must do at least 15-minutes of cleaning/tiding-up around your home. Climb Stairs: You must climb up and down stairs for 5 minutes. Skipping: You must use a skipping rope for 5 minutes. FRIDAY (Strengthening & Toning Muscles): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Hip Lifts: Press into your heels to lift your hips up until your body is a straight line between your knees and your shoulders. Hold for two seconds and slowly return to the starting position. 2 Sets of 10 reps. Lunges: Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Lift your front lunging leg to return to the starting position. Repeat 10 reps on each leg, or switch off between legs until you've totaled 10 reps per leg. Sit-Ups: Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears. Engage your core and lift your upper body so your right elbow touches your left knee. Return to the start position then lift your upper body so your left elbow touches your right knee. Return to the start position. 2 Sets of 10 reps. Toe Touches: Stand in a natural position with your feet hip-width apart. Move your hips slightly back and slide your arms down your thighs and shins, toward your feet. Keeping your back straight, lower to the point of mild discomfort. Hold the position for 30 seconds. 2 Sets of 10 reps. Weight Training: You must spend 15 minutes lifting weights. SATURDAY (Recovery time, but you must stay active): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Balancing Exercise: You must do balancing exercises for 5 minutes. Cleaning: You must do at least 30 minutes of cleaning around your home. Martial Arts or Yoga: You must do 15 minutes of Martial Arts training or Yoga exercises. Walking: You must go for a 30-minute walk. SUNDAY (Recovery time, but you must stay active): Warm-Ups Exercises: Each day of exercises must begin with a warm-up routine, consisting of stretching exercises for 5 minutes. Balancing Exercise: You must do balancing exercises for 5 minutes. Cleaning: You must do at least 30 minutes of cleaning around your home. Walking: You must go for a 30-minute walk. Martial Arts or Yoga: You must do 15 minutes of Martial Arts training or Yoga exercises. Weigh-In and Photo: In the evening, do a weigh-in and take your progress photo. DAILY QUESTIONS: How many steps did you walk today? (Add +1 point to your punishment bank for each 500 steps not walked below 5,000 steps.) Did you drink at least 8 glasses of water (must be water alone, no artificial additives) today? (Add +1 point to your punishment bank for every glass not consumed below 8 glasses of water.) How long did you exercise today? (Add +1 point to your punishment bank for every 5 minutes of exercise not done below 45 minutes.) Did you skip your exercises 2 days in a row? (Add +5 points to your punishment bank if you skipped exercise 2 days in a row.) Did you get at least 7 hours of sleep last night? (Add +1 point to your punishment bank for every 30 minutes you didn't sleep below 7 hours.) Did you stay within your meal plan limits for today? (Add +5 points to your punishment bank if you did not stay within your meal plan limits for today, unless it is a cheat day.) Did you follow all your rules and guidelines to the best of your ability today? (Add +5 points to your punishment bank if you did not follow your rules and guidelines to the best of your ability today, unless it is a cheat day.) If it is Sunday, how much weight did you lose this week? (Add +1 point to your punishment bank for every ½ pound (or ¼ kilogram) below your weight loss target for the week.) If it is Sunday, did you take a selfie-photo of yourself today? (Add +5 points to your punishment bank if you did not take your selfie on Sunday.) PUNISHMENTS: STEP #1: To calculate your punishment for the day, you must first take total points currently in your punishment bank and multiple that by the numbers of weeks you have been using the program. So during the 1st week, multiple by "1"; 2nd multiple by "2"; 3rd multiple by "3"; etc. STEP #2: Once you have the total, you must strip naked and a put toothpaste on both your nipples and both labia lips. You must then clamp a clothespins on both your nipples, and 3 clothespins each of your pussy lips. With the clothespins attached, you must then spend [the number calculated in step #1] minutes standing in the corner. You may remove the clothespins every 10 minutes, then replace them after 1 minute, but while the clothespins are not in place, you must spank both your ass cheeks hard with your hand. STEP #3: After the corner time is complete, you will get a pen and a piece of paper. You will then write out this line: "I must do a better job of follow all my rules and guidelines for my weight loss program to work." Using the number you calculated in step #1, that is how many times you must write the line over and over again using the pen and paper. STEP #4: If you over ate today, and it is not a cheat day, this is your punishment: You will get an implement of your choice and spank your ass 25 times on each butt cheek, 20 times on each tit and nipple, and 15 times on your pussy and clit. (You will increase the number of hits by 5 for each week you have been using the weight loss program.) STEP #5: If you ate any desserts or snacks during the day, this is your punishment: Clamp 1 clothespin on each nipple, 1 clothespin on each labia lip, 2 clothespins on your tongue. Then stand with your feet flat on the floor, knees wide apart, with your hands behind your neck. You will then do 15 squats for each infraction. (You will increase the number of reps by 5 for each week you have been using the weight loss program.) STEP #6: If you did not get the required amount of sleep (7 full hours), this is your punishment: Lie on your back on a bed with your feet flat on the mattress, knees bent, and legs spread wide apart. Get the charger cable from your phone and fold it in half, then whip your clit and each nipple 20 times with the cable. (You will increase the number of hits by 5 for each week you have been using the weight loss program.) STEP #7: If you skipped a workout 2 days in a row, this is your punishment: Clamp 1 clothespin on each nipple, 1 clothespin on each labia lip, 2 clothespins on your tongue. Then you will do 30 squats; 30 pushups, and 30 sit-ups. You may remove the clothespins between each set, for 2 minutes. (You will increase the number of reps by 5 for each week you have been using the weight loss program.) Last edited by FrostbittenSoul; 02-25-2022 at 03:25 AM.

02-24-2022, 08:37 PM	#2
Justsome1 Account Banned Join Date: Feb 2022 Posts: 46	Very nice program. Thank you! 1 question: what would balancing exercises include? 1 exercise won't be possible for the whole time, so what's your suggestion on how many todo and how long for each? __________________ Busy now, not available.. Leaving

07-30-2023, 05:02 AM	#4
Bethanyy Junior Member Join Date: Jul 2023 Location: UK Posts: 23	This is just what I needed. I have adjusted and I’m following along for summer. I will record my results here.