Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
You know how it goes.
You try to prepare healthy meals for yourself. Maybe you even count your calories. Sometimes, it just isn’t enough.
For those of us who want to lose weight, we need to add some exercise to our routine to see the best results.
With so many options, it can be hard to choose what’s best for you. Let’s talk about the two most popular types of exercise. Weightlifting and cardio.
Why Diet Doesn’t Always Cut It
This is a tough one to say because a good diet has so much to offer.
Don’t think that we’re saying diet isn’t important! You’ve probably heard the expression: “Abs start in the kitchen.” It’s true. Diet can account for the majority of our weight loss results. The issue is that for some of us, it just isn’t enough.
For some people, the problem is having too many cheat meals. For others, it’s simple genetics.
A proper combination of diet and exercise is the most effective way to lose weight. Let’s talk about the benefits.
Why Exercise is Important
Let’s start with the basics. To understand which form of exercise is right for you, we need to understand what we’re talking about.
We all know that diet and exercise can lead to a very healthy life, but why?
Here are just a few benefits of regular exercise, in any capacity:
Increased Energy
Okay, yes. Sometimes we leave the gym feeling exhausted. There is no denying it.
However, we still benefit from a lot of energy-boosting hormones that develop the more we exercise.
People who work out tend to get better, more effective sleep. This leads to significantly improved levels of energy throughout the day. No more feeling tired at work!
Check out the best times to exercise for better sleep.
Improved Mood and Brain Health
Exercise is known for the benefits to your body. It can go a long way for your overall health, too.
Regular exercise releases hormones and neurotransmitters. These include:
- Serotonin – Known as the “Happy Hormone”. It regulates mood, social behavior, sleep, memory, and digestion.
- Dopamine – Known for pleasurable effects, as well as improved memory and emotions.
- Norepinephrine – Promotes memory and focuses attention.
These neurotransmitters are naturally formed by your body. Keeping a healthy balance of them is believed to have a critical role in preventing conditions. These conditions include depression, anxiety, and even dementia.
If you haven’t heard enough reasons to start hitting the gym, we’re not even done!
Gaining Self-Confidence
This is an issue more and more people are struggling with. Whether we like it or not, we all want to look good.
Nothing helps build confidence like seeing results in the mirror. The best part: the results can keep coming!
Achieve the body you’ve always wanted, and learn to be happy with how you look!
Increased Strength and Endurance
This is the one we hear about the most.
Have you ever been out of breath after walking up a couple flights of stairs? Maybe you’ve had an embarrassing moment trying to lift up something heavy. We’ve all been there.
This is avoidable. Regular exercise can get us in shape, and build our strength!
Clearly, there are a lot of benefits to exercise. Enough to fill up a book. So let’s talk about the most popular types of exercise.
Weightlifting
Strength training has been a popular and effective tool for humans since the start of their existence. But everything evolves.
There are so many different forms of strength training, it’s hard to keep track. So let’s only talk about lifting weights, which has a few subcategories of its own.
Let’s discuss the most popular.
Machines
Weight machines are a new development and are very popular. You’ll see them in almost every weight room.
There are a lot of benefits to machines, including:
- Ease of use – Machines do not require training for form. There are usually images that will show you the proper movement. You also only need to move a pin to change the weight.
- Availability – Almost every gym now has incorporated machines into their equipment.
- Muscle growth – Varying your machine use is typically used for muscle growth, more than strength.
Let’s flip to the other side of the coin. Here are some of the downsides of machines:
- Isolation movements – Machines tend to focus on one muscle or one muscle group. Compound movements are more effective for gaining strength.
- Limited function – These are unnatural movements and do not translate well into functional strength.
- Can increase the risk of injury – With the unnatural movements involved, and the added weight, it can lead to injury.
Here is a helpful guide to weight machines if you want to learn more.
Free Weights
Using dumbbells and barbells is great for functional strength and muscular endurance.
Free weight exercises have a lot of benefits:
- Control and stability – Gain more balance and coordination by mastering the movements.
- Strength – You will see strength gains in free weight training a lot more than with machines.
- Function – Gain functional strength to help you with your daily activities.
The risks of free weight exercises include:
- Learning the form – This can take time, but it’s absolutely necessary.
- The potential for injury – This is especially true if we don’t learn the form!
These exercises can include a very wide variety. Here are some examples of free weight exercises.
Powerlifting
This is the best for pure strength. Powerlifting consists of only three functional movements:
- Squat – Mimics the motion of sitting down and standing up. Improves leg and core strength.
- Bench Press – Uses a pushing motion. Improves chest, tricep and shoulder strength.
- Deadlift – Practices the act of lifting something off of the ground. Works on core, back and leg strength.
The benefits of powerlifting are simple: building strength.
The downsides are just as clear:
- Training – There is lots of practice involved in learning the proper form to limit the risk of injury.
- Limited movements – You also commit yourself to train three specific movements. That’s not to say you can’t incorporate other training with it. Most powerlifters do.
So we’ve learned a bit about the different forms of weightlifting. You can learn more about weightlifting here. We will get into the benefits in a bit. For now, let’s talk about cardio.
Cardio
Let’s dive into a few popular forms of cardio.
Machines
Every gym has some treadmills. This can be an easy way to get started.
We all know about other machines like:
- Elliptical machines – Not a very functional movement, but great for burning some calories!
- Stair climbers – These are excellent for cardio, but they wear you out quickly.
- Stationary bikes – Very popular and easy to use.
These are great. The most obvious downside is that it can get boring. Staying in one place the whole time can make you lose your motivation.
An added bonus is that a lot of these machines will give you feedback. Many will even estimate the number of calories you burn while using them.
There are a lot of different cardio machines out there. Here is a guide to the best and worst cardio machines if you want to learn more.
Running
This is something you can do anywhere.
Whether you’re jogging or sprinting, running can be very beneficial.
Find out which type of running is better for you.
Circuit Training
This could be anything. It often involves strength training, but typically with body-weight movements.
Circuit training can apply to pure weight training, as well.
For cardio, it can apply to combinations of running, jumping rope, or anything you can think of.
Check out some ideas on how to develop a circuit training routine.
Weightlifting and Cardio: Which is Better?
We’ve gone over a lot about how weightlifting and cardio differ. So which one is better? Let’s quickly summarize and talk about their benefits and risks.
Benefits of Weightlifting
Let’s discuss the overall benefits of weightlifting that all types share:
- Increased metabolism – This is a big key to weight loss. Your starving muscles become a fat-burning machine. Calories burned lifting weights are not as much as with cardio. That’s during the workout. The “afterburn” more than makes up for it.
- Improved strength – This can help you in your everyday life, in more ways than you would expect.
- Long-term benefits – It is easier to get out of shape than to lose strength. On top of that, the metabolic benefits tend to last longer with weight training.
Let’s also debunk the myth that lifting weights will make women too bulky. It’s not a risk unless you are training for it.
An added bonus with weightlifting is you have more freedom. There is a large variety of movements. On top of that, you can change up your weight and rep scheme with ease.
Also, weightlifting can be fun! A lot of people get bored with cardio and other exercises. Weight training can be new and exciting almost every time you start a session.
There are a lot more benefits that we haven’t discussed. Talk to a personal trainer or click here to learn more.
Risks of Weightlifting
Let’s face it, you can have all of the practice in the world. It can be any type of weightlifting. There is a higher potential for injury.
Luckily, there are skilled personal trainers out there to help you avoid this.
On top of that, you are more likely to feel sore after a strength training workout. While beneficial, this can be a pain. Literally.
Weightlifting can be tough for beginners. The more you train, the more you gain. The risks will take care of themselves with proper training and consistency.
Benefits of Cardio
There are a lot. Cardio is largely associated with the health benefits that we discussed at the beginning. Let’s go over just a few:
- Fewer restrictions – Cardio can be done anywhere, at any time. No need for equipment.
- Heart health – It’s in the name.
- Burning calories – This is cardio’s claim to fame.
- Brain health – Cardio is a big help for releasing the hormones and neurotransmitters we discussed. There is really nothing better for it.
It’s easy to see why cardio can be appealing. You can let your mind wander and perform your tasks without thinking about it too much.
You also have the benefit of a pleasurable feeling the next day. There is less risk of feeling sore.
Obviously, these rewards don’t come without risks.
Risks of Cardio
One possible side effect of cardio is the loss of muscle. This is especially true for distance runners and joggers.
Another issue is exhaustion. Doing extensive amounts of cardio can lead to a hard desire to go to bed.
Last, but not least: fat retention. That’s right. Over-training with cardio can make your body adapt to stress. This can make your body lose muscle, and lower your metabolic rate. Research about the pros and cons of cardio to learn more.
No good thing comes without downsides. There are ways to avoid these. The longer you keep up with your training, the easier it gets.
Check out the 6 crucial facts of cardio to learn more.
The Winner
The edge has to go to weight lifting. The benefits of the “afterburn” are too hard to pass up. That increase in metabolism is extremely helpful in losing weight.
This is not to say that a combination of the two is a bad idea. There is nothing wrong with running and lifting weights. Cardio and weightlifting can go hand in hand.
Think about it. The stress reduction and other health benefits of cardio? The strength and metabolism boost from weightlifting? They make a great pair.
None of this can be accomplished without getting started. If you’re already doing cardio, and want to change it up, read up on how to start weightlifting now!
What’s Right For You?
Honestly, there is no right answer here.
The best advice we can give is to utilize the best of both worlds. Weightlifting and cardio. Or at least to try them both out and see what is best for you. Sticking to the plan is the most important part.
Either way, we’ve learned the benefits of exercising. There’s no need to wait. Now is the best time to start losing weight!
Click here to check out our 21 Day Body Transformation Challenge and get started today!
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10 Essential Tips For Developing A Healthy Relationship With Food
10 Essential Tips For Developing A Healthy Relationship With Food
There’s no shame in being a foodie. Still, large portions or a junk food addiction can harm weight loss. Here’s to developing a healthy relationship with food.
Do you have a healthy relationship with food? Many people think that, just because they don’t struggle with an obvious eating disorder, such as anorexia or binge eating disorder, that their relationship with food is a healthy one.
In reality, though, a lot of people have issues when it comes to the food they eat.
They might be obsessed with eating clean and flinch at the sight of a doughnut. Or, they might have an aversion to anything remotely healthy and choose to eat only junk food. They might claim to eat whatever they want with no concern about the scale, only to turn around and spend hours on the treadmill working it off.
An unhealthy relationship with food can manifest itself in many different ways, and it’s not always easy to spot.
The good news, though, is that it’s never too late to turn things around.
Read on to learn more about what a healthy relationship with food looks like. You’ll also learn some important skills regarding developing a healthy relationship with food.
Why Does Your Relationship with Food Matter?
Depending on where you’re at in your health journey, you might be wondering why having a good relationship with food is so important.
First, let’s start with the facts. Approximately 71.6 percent of adults in the United States are either overweight or obese. And, at least 30 million people in the United States suffer from some kind of eating disorder.
Clearly, there are a lot of people in this country who have a hard time eating in a way that nourishes and fuels their body appropriately. They may be eating too much or eating too little, but, at the end of the day, the result is the same — a poor relationship with food.
If you have a poor relationship with food, you’re likely going to have a hard time maintaining a healthy weight.
You might go through binge and restrict cycles or fall victim to crash diets. Or, you may look physically healthy on the outside but feel bogged down on the inside by the stress associated with constantly worrying about the food you’re eating.
Before you can make lasting changes and work toward your health and fitness goals — no matter what they are — you need to make sure you’re also working on improving your relationship with food.
What Does a Healthy Relationship with Food Look Like?
It’s hard to pin down exactly what a healthy relationship with food looks like. It’s kind of like asking someone what it means to be fit. Everyone has a different definition in mind based on their past experiences.
You can’t tell, just by looking at someone, whether or not they have a healthy relationship with food. Instead, a more accurate measure is their habits and behaviors.
There may not be one definitive method for measuring a healthy relationship with food, but the following are some common, positive traits to look for.
Ask yourself honestly whether you possess at least some of these traits. If you don’t, it might be time to work on changing your relationship with food.
You Avoid Emotional Eating
You don’t eat out of sadness, loneliness, anger, or boredom. When something bad or difficult happens, you don’t turn to food for comfort.
You Can Eat Intuitively
You’re not constantly worrying about the number of calories or grams of carbohydrates in a particular food. You’re able to recognize hunger, eat what satisfies you, and stop when you’re full.
You Don’t Try to “Make Up” for Unhealthy Choices
In the event that you do indulge and consume something that isn’t technically healthy, you don’t feel the need to “undo the damage” you’ve caused.
You have a good grasp on the concept of being “cyclically fit.” You don’t try to burn off the number of calories you just ate or fast the next day to make up for your decision.
You Avoid Comparison Traps
You understand that, when it comes to food, everyone’s needs and preferences are different.
You don’t compare your body or your food choices to others’. Instead, you just focus on making decisions that make sense for yourself and your lifestyle.
You Focus on Other Things Besides Food
One trait that almost always presents itself in people with an unhealthy relationship with food is the amount of time they spend thinking about food. They’re almost always thinking about when they’re going to eat next, what they’re going to eat next, how it’s going to affect the scale, etc.
If you have a healthy relationship with food, you likely aren’t constantly planning your next meal. You see eating as a necessary part of life and you eat when you’re hungry, end of story.
You Don’t Eat Foods That Will Make You Feel Bad
In some circles, there’s a mindset that, if you avoid certain kinds of food, it’s because you have an eating disorder or an unhealthy relationship with food.
If you truly have a positive relationship with food, though, you understand and respect the fact that some foods don’t make you feel your best.
For you, this might mean avoiding sugar because you don’t like the blood sugar crash that comes with it. Or, you might avoid eating dairy because it upsets your stomach.
A truly positive relationship with food involves eating foods that make you feel good and avoiding foods that don’t, even if everyone else is eating them.
10 Tips for Developing a Healthy Relationship with Food
It’s okay if you’re feeling a bit overwhelmed at this point. It can be hard to acknowledge that your relationship with food isn’t the healthiest. It’s also easy to feel as though you’ll never be able to flip the script and make things better.
You absolutely can make a positive change in your life, though. Start by implementing these ten tips into your lifestyle to start changing the way you look at and consume food.
1. Eat Mindfully
How do you typically eat your meals?
Do you eat standing at the counter or over the sink? Do you plop down on the couch with the TV on while scrolling through Instagram, doing your best not to drop food on your phone or tablet?
Eating mindfully can help you get in touch with your body’s natural hunger and fullness cues. It can also help you enjoy your meal more and feel more satiated. If you have a tendency to overeat, this is an especially great benefit.
The next time you have a snack or meal, start by sitting down in a chair at the table. Don’t turn on the TV or look at your phone. Simply eat your meal with no distractions.
2. Express Gratitude for Your Food
Before you start to eat, take a moment to express gratitude for your food. You can do this out loud or silently to yourself.
If you’re a religious person, this can be an actual prayer. Or, you can simply say “thank you” and think for a minute about the work that went into the meal.
By pausing for a second before you dig in, you can get into a calmer, more mindful state. You may also appreciate your food more if you take a minute to think about where it came from and the work people had to do to get it to you.
3. Ask Yourself if You’re Truly Hungry
Many people start eating, not because they’re hungry, but because they’re experiencing a troubling emotion. They might be feeling lonely or sad, or they might be anxious or stressed out.
Before you reach for your food — especially if it is a highly palatable, processed food like chips or cookies — ask yourself if you’re actually hungry.
Another way to assess your hunger is to ask yourself if you could eat broccoli right now. If you’re actually hungry, broccoli will sound appealing. If you’re not willing to eat broccoli, you’re not really hungry, you’re having a craving.
4. Release the Need for Perfection
Accept that there are going to be times when you slip up. There will be times when you eat out of emotion or let yourself get distracted during a meal. It’s okay.
Once you realize where you made a mistake, take a step back and figure out why. Then, release yourself from shame and guilt and move on with your life.
Remember, you wouldn’t slash the other three tires on your car just because you got one flat.
5. Stop Labeling Foods as Good or Bad
Most people who have an unhealthy relationship with food have a tendency to label foods as good or bad. If this sounds familiar to you, try changing the way you talk about the food you eat.
Instead of seeing foods as good or bad, try looking at them as good, better, and best. Try to make most of your foods come from the “better” and “best” categories, but allow yourself to have some “good” foods every once in a while, too.
6. Don’t Keep Problematic Foods in Your House
When it comes to these “good” foods, many people find that it’s helpful not to keep them in their house, at least for a while. This is especially true for people who struggle with binge eating disorders.
If there’s a food that you have a hard time saying “no” to, do yourself a favor and reduce the number of times you need to say “no” to it. You’re less likely to overconsume ice cream if you don’t have it in the freezer at all.
Make ice cream an occasional treat that you have to go out to get. Then, when you have it, you’ll enjoy it, but won’t always be there in the freezer tempting you.
7. Keep a Food Journal
Keeping a food journal is another useful tool. Don’t just write down the number of calories or grams of carbs in the foods you eat, though.
Instead, pay attention to the emotions you experienced surrounding your meals and snacks.
Were you eating because you were hungry, or were you trying to cover up an unpleasant emotion?
Writing things down can make them more tangible. It also makes it easier for you to spot patterns and look objectively at your situation.
8. Try Cooking Your Own Food
If you have a tendency to order out several times per week, try cooking for yourself for a while instead.
Cooking at home can help you gain a better appreciation for your food. You’ll also appreciate yourself and the effort you put into cooking a nice meal.
Your meals will almost always be healthier when you cook them yourself than when you order out. You’ll save money, too!
9. Measure Out Servings
If you do keep certain foods in the house that you tend to overeat, measure out a serving instead of eating straight from the box or bag.
Even if you don’t actually put your food on a scale, just putting it into a bowl before eating will help you moderate your consumption and avoid overeating.
10. Learn to Differentiate Between “Snacks” and “Treats”
Finally, it’s important to learn the difference between a snack and a treat.
How often have you wanted a snack and reached for something that you knew wouldn’t be filling, like a cookie or a doughnut? That wasn’t really a snack. It was a treat.
Snacks should satisfy your hunger. Treats, on the other hand, are for pleasure.
If you’re hungry and have a couple of hours before you can make dinner, snack on a hard-boiled egg or an apple with almond butter.
Save cookies, doughnuts, and other highly palatable foods for when you want a treat.
Looking for More Inspiration?
If you’re not happy with your relationship with food, you can turn things around today. Now is the perfect opportunity to start.
Keep these ten tips in mind and you’ll be well on your way to developing a healthy relationship with food.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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17 Fun Weight Loss Rewards to Help Keep You Inspired
17 Fun Weight Loss Rewards to Help Keep You Inspired
According to a Centers for Disease Control and Prevention study conducted a few years ago, almost 50 percent of Americans are trying to lose weight at any given time.
Some people are attempting to shed a few pounds to make themselves healthier. Others are doing it in an effort to look better in their clothes. And there are, of course, some moms looking to bounce back from pregnancy and lose baby weight.
There are so many different reasons to lose weight, but finding the motivation to do it can be tough. It’s why you should consider treating yourself to weight loss rewards throughout your journey.
Exercise rewards will make you more motivated than ever before to lose as much weight as you can. They’ll also give you something to look forward to as you strive to lose weight.
Here are 17 rewards that are guaranteed to keep you inspired.
1. Purchase New Workout Gear
There are a lot of people who make the mistake of treating themselves to new workout gear as soon as they commit to getting back in the gym to lose weight. They think it’ll help them take their commitment more seriously.
Resist the urge to do this and wait until after you’ve established a routine before buying new workout gear. It’ll prevent you from buying gear that you don’t actually need. It’ll also allow new workout gear to serve as one of your very first weight loss rewards.
2. Treat Yourself to a Massage
Is your goal to completely transform the look of your body by losing weight? This 9 Week Challenge will provide you with everything you’ll need to make your weight loss dreams a reality in a short amount of time.
You will, however, find that you’re pretty sore during the first few weeks of working out. Your muscles are going to ache, and your entire body will feel drained at times.
This is not necessarily a bad thing! It’s actually a sign that your body is responding to the workouts you’re doing and getting into better shape. But that won’t make you feel any better when you’re very sore.
A massage can take care of the soreness and inflammation you might feel following a string of hard workouts. It’ll also improve your blood flow and make your muscles feel looser than they would otherwise.
Treat yourself to a nice massage to get your body feeling its best again. This will motivate you to get back into the gym quicker.
3. Take a Beach Vacation
A study that was done a few years ago revealed that about one-third of Americans would rather take a trip to the dentist’s office than put on a bathing suit. They simply can’t stand the way they look in a swimsuit.
This won’t be a problem for you once you start losing a bunch of weight. You’re going to be excited about slipping into a swimsuit for the first time in a long time.
Circle a date on your calendar and tell yourself that you’re going to take a beach vacation at that time. You’ll feel an unprecedented amount of motivation every time you go to the gym when you use beach vacations as exercise rewards.
4. Try a New Hairstyle
Once you start losing weight, you’re going to have to get used to hearing, “You look so much different!”, every time you bump into someone who hasn’t seen you in a while. They’ll be blown away by your new look.
Why not start getting used to it now by trying a new hairstyle? Whether you decide to chop all your hair off or just make a small change to it, it’ll help you prepare for all the looks you’re going to be getting when the pounds start coming off in the coming weeks.
5. Participate in a Recreational Sports League
There’s a reason why about 80 percent of American adults don’t get enough exercise on a regular basis. It’s because they don’t enjoy the monotony that comes along with going to the gym day after day after day after…well, you get the point.
When you spend almost every day in the gym, it can start to get boring after a little while. So why not spice things up by finding fun ways to exercise in between gym workouts?
One good way to do it is by participating in a recreational sports league. There are adult leagues all over the country that would be more than happy to welcome you into the mix.
You can sign up for a sports league on your own and meet some new friends or team up with your existing friends to start your own team. Either way, it’ll allow you to blow off some steam while taking part in something you enjoy.
6. Get a Tattoo
We’ve already talked about how you’re going to want to show off plenty of skin once you begin losing weight. Going to the beach and sitting by the pool will start to become the norm for you when you’re not carrying around a bunch of extra weight.
And while you’re showing off your skin for the first time in a while, won’t it be great to show off a new tattoo (or two?!), too? Tattoos make great weight loss rewards for those who are ready to start showing off their muscles more in the future.
Studies have shown that about 40 percent of Americans now have tattoos. Additionally, 25 percent have more than one tattoo. Treat yourself to some fresh ink today and use it to remind yourself of how far you’ve come so far.
7. Pick Up New Running Sneakers
Most fitness experts will tell you that it’s smart to replace your running sneakers every 300 to 500 miles. That might seem like a long time in between sneaker replacements, but it’ll sneak up on you when you’re knocking out a few miles at a time.
If your current sneakers are on the older side, throw them in the trash and replace them with new ones as one of your exercise rewards. You’ll love how they fit, and you’ll cut down on your chances of suffering feet and leg injuries thanks to your new sneakers.
8. Have Updated Headshots Taken at Work
Do you cringe every time you look at the photo on your work ID? Or do you have a professional headshot on your company’s website that makes you want to quit tomorrow just so that they’ll take the picture down?
Now is the perfect time to do something about it. Walk into work as soon as you can and ask for a new photo to be taken of you. As long as you like the weight loss progress you’ve made thus far, it’ll give you an opportunity to show off how far you’ve come.
9. Splurge on a Mani-Pedi
The best weight loss rewards are the ones that allow you to pamper yourself. We already talked about the benefits of getting a massage, but there are other ways you can pamper yourself when you’re not lying down on the massage table.
Splurging on a manicure and pedicure is one terrific option. You’ll feel so relaxed after heading down to the salon to get both your fingernails and your toenails pampered.
And if you need more rewards than just that? Go all out and visit a local spa for a mani-pedi along with a facial and whatever other spa treatments they have to offer.
10. Enroll in Cooking Classes
Working out is obviously one of the keys to losing weight. You need to burn as many calories as you possibly can in the gym to see the pounds start to fall off.
But outside of working out, it’s also important for you to eat healthily. This starts with finding the right foods for your specific body type and also includes learning how to prepare the proper meals in your kitchen.
To make it easier for you to diet, consider enrolling yourself in some cooking classes so that you can learn how to cook things that will taste good and be good for you. This is one of the weight loss rewards that will continue rewarding you for a long, long time.
11. Buy a Better Mattress
In addition to working out and eating right, there’s one other thing you’ll need to do to lose weight: Sleep! Sleep will allow your body to recover from your workouts and make losing weight easier on you.
The problem? Americans are becoming more and more sleep deprived by the year. Smartphones, Netflix, and all the other technological advances that have come along have made sleep expendable for some people. It’s why one-third of Americans don’t sleep enough.
Avoid being sleep deprived by buying yourself a better mattress. It’ll make you want to spend as much time in bed as you possibly can moving forward.
12. Invest in New Headphones
Are you still using the headphones that came with your smartphone to listen to music at the gym?
Put an end to that immediately and invest in high-quality headphones that will enhance your workout. Ideally, you should look for a pair of Bluetooth headphones that will sync up with your smartphone or, better yet, your smartwatch and make it easy to scroll through your workout playlist.
13. Put Together a New Playlist
Speaking of a workout playlist, you do have one of those, right?
If not, get on it immediately. There are hundreds of workout songs that’ll get you into the right frame of mind to work out harder in the gym.
Studies have shown that music can actually make it more fun to exercise. It can also motivate you to push yourself, which will ultimately lead to you losing more weight than you could have imagined.
14. Ask Friends to Take a Fitness Class
If your motivation levels have been low in the gym lately, think about making one of your weight loss rewards fitness classes with your friends. Whether you choose to take yoga classes, spin classes, or other types of classes, you’ll find that you get more out of your workouts when you’re in a group.
There are many benefits that come along with working out as part of a group. They include everything from increased socialization to lower stress levels. Give it a shot today.
15. Subscribe to a New Magazine
There is so much you can learn about making the most of your workouts right online. You don’t need fitness magazines anymore to obtain workout tips.
But if you still enjoy getting your hands on a magazine every now and then (maybe to bring along with you on your beach vacation?), subscribe to one of the many fitness magazines as one of your exercise rewards.
You can find tips on working out, eating right, sleeping, and so much more in these magazines. And if nothing else, looking at photos of other fit people will give you a kick in the butt and motivate you like never before.
16. Enjoy a Cheat Day
Sticking to a diet day in and day out is a tall task. It can start to feel like it’s going to be impossible to do it when there’s no end in sight. Enter: The cheat day!
Cheat days give you a chance to eat all the things you abstain from on a regular basis. You can chow down on pizza, brownies, and whatever else you miss eating when you’re dieting.
You shouldn’t go too crazy with your cheat days and end up slipping back into old habits. But if you indulge every now and again, it can actually help you stay on track as you work towards losing weight.
17. Take On a New Training Routine
After you spend a few months working out and lose a bunch of weight, it’s not uncommon to hit what’s called a “weight loss plateau.” It’s when you suddenly stop losing weight after dropping a bunch of pounds.
One way to combat a weight loss plateau is by trying a new training routine on for size. If you’ve been doing nothing but weight training, give cardio a try. Or if you’ve been doing nothing but running, try hitting the weights and see how it goes.
By simply switching up your workout, you can shake things up in your body and get it to start burning calories and shedding pounds again.
Start Using These Weight Loss Rewards Now
Losing weight takes a lot of hard work and sacrifice. But you also need to reward yourself from time to time to keep your motivation levels up.
The weight loss rewards listed here should give you all the motivation you’ll need to keep working hard in the gym and continue eating right. Work your way through them and reward yourself whenever you need a quick boost.
Contact us today to enroll in the 21 Day Transformation Challenge that you need to keep your weight loss goals on track.
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Get Fit, Baby!: How To Keep Working Out While Pregnant
Get Fit, Baby!: How To Keep Working Out While Pregnant
Did you get some exciting news about a baby bump recently? Working out while pregnant is both important and totally possible. Here’s what you need to know.
There are so many benefits that come along with working out while pregnant.
When you make an effort to exercise when you’re expecting, you’ll pack on fewer pounds throughout the course of your pregnancy. You’ll also reduce back pain, constipation, and some of the other side effects of being pregnant. And you might even make your labor and delivery go more smoothly in the end!
But despite the numerous benefits of working out while pregnant, there are many women who choose not to do it for any number of reasons. Some struggle to muster up the strength and energy for exercise, while others complain about not having enough time to do it.
Don’t let these things stop you from working out while pregnant! Take a look at some tips below that will help you create and maintain a workout regimen over the next 9 months with Healthy Food for Pregnant Women.
Start as Soon as You Find Out You’re Pregnant
Did you just find out that you’re pregnant?
Congratulations! There is almost nothing more exciting than finding out that you’re going to be welcoming a new baby into the world.
But before you start celebrating too much, you should commit–right here and right now–to working out while pregnant.
We know that you’re going to have a million and one other things going on in your life soon. From researching which crib would be right for your baby to picking out a pediatrician, there is so much to do!
But the truth is that working out while pregnant is one of the most important things that you’re going to do in the coming months. It’ll be good for both you and your baby and will help your pregnancy go much better than it would otherwise.
So rather than putting off exercise or ignoring it altogether, use the adrenaline boost that you got from your positive pregnancy test to start up a workout routine. It’ll be well worth the time and effort you put into it.
Create Specific Workout Goals
After you’ve made a commitment to working out while pregnant, the next step should be to come up with a list of specific workout goals for yourself. These goals will help keep you on track once you actually start exercising on a regular basis.
Everyone’s goals are obviously going to be a little bit different. But in general, your goals should serve as a guide for you as you move forward in your pregnancy.
Here are some sample workout goals that might work for you:
- Exercise for about 30 minutes at least 3 times every week
- Keep weight loss to a minimum throughout pregnancy
- Use working out as a reason to eat healthier while pregnant
- Stay in constant contact with the doctor about working out
- Monitor how workouts are benefitting both mom and baby
The key is coming up with goals that are attainable. It’ll allow you to stay committed to working out while pregnant, even when times get tough and you don’t necessarily feel like doing it.
Learn About the Exercises That Will Benefit You
Once you have your pregnancy workout goals in place, it’ll be time for you to officially start working out while pregnant. But before you do, you should take the time to learn about the different types of exercises that will benefit you the most.
The good news is that there are lots of workout options for you to choose from when you’re pregnant. Here are just some of the choices:
- Walking, which can elevate your heart rate and provide you with an upper-body workout if you get into the habit of moving your arms when you walk
- Running, which can elevate your heart rate even more than walking and work out many major muscle groups
- Swimming, which can work out your entire body without putting too much of a strain on your legs, your back, or the other areas that will bother you during pregnancy
- Weight training, which will make your muscles stronger and prepare them for the later stages of pregnancy
- Yoga, which will help you with balance and strength and bring your blood pressure down
Regardless of which first-trimester workout you choose, you should avoid twisting your midsection at any point and ease your way into working out. You usually don’t want to work out for any more than 20 to 30 minutes at a time, and you also don’t want to push yourself outside of your comfort zone at any point.
Avoid Certain Exercises During Pregnancy
While all of the exercises that we just mentioned are great for those in their first trimester and, in most cases, even beyond, there are some exercises you’ll want to avoid at all costs. They could put you and your baby into harm’s way if you aren’t careful.
Steer clear of any exercises that call for you to:
- Hold your breath for long periods of time
- Lift weights that are too heavy
- Lie on your stomach
- Stand still for extended periods of time
- Push yourself too hard
The last thing you want to do is turn working out while pregnant into a bad thing. By avoiding some exercises that could be dangerous, you’ll keep yourself and your baby safe at all times.
Come Up With and Stick to a Workout Schedule
No matter what type of exercise you choose to do during your pregnancy, it’s important for you to create a workout schedule…and stick to it!
If you don’t have a clear-cut schedule in place, you’re going to be tempted to cheat from time to time and skip out on your workouts. This will turn into a habit before long and result in you not getting enough exercise.
Sit down and map out your days, weeks, and even months so that you know when you need to work out. You’re more likely to start working out while pregnant when you have a schedule in place.
Consider Using a Workout Challenge to Stay Motivated
Are you the type of person who has a hard time staying motivated when you work out? If the benefits of working out while pregnant aren’t enough to motivate you, there is something else you can try to give yourself the encouragement you need.
Our 9-Week Workout Challenge is a great option for any woman who wants to start working out while pregnant. You’ll get direct access to a fitness coach who will customize a workout plan to your specific needs.
This is especially helpful for pregnant women who don’t know where to start when it comes to working out. You can work with a trainer both during your pregnancy and after it to keep yourself in great shape.
Make Sure You’re Getting the Right Nutrients
Eating right during pregnancy is just as important as working out. You and your baby need a long list of nutrients on an almost daily basis. During the second and third trimesters, you’ll also need to take in a lot more calories than you usually do.
Rather than just eating whatever you want while pregnant, you should look to eat certain types of foods that are loaded with the nutrients you need. Your diet should include:
- Dairy products, which are a great source of calcium and protein
- Legumes, which will provide you with everything from fiber and protein to iron and calcium
- Salmon, which is loaded with omega-3 fatty acids
- Eggs, which are jampacked with protein, fat, and more minerals and vitamins than we can possibly list here!
- Lean meat, which contains iron, choline, and protein
There are also lots of other foods to incorporate into your diet, including certain berries, avocados, whole grains, and more.
Drink a Lot of Water, Too
Under normal circumstances, it’s important for pregnant women to drink plenty of water on a daily basis. It’ll help you avoid dehydration, which can cause constipation, tiredness, anxiety, and more.
But hydration will become even more of a concern when you’re working out while pregnant. You’re going to be losing fluids as you exercise, and those fluids will need to be replenished.
It’s good to bring along lots of water with you during a workout. Sip on it early and often to keep the fluids flowing through your body.
Stop Working Out While Pregnant If You Don’t Feel Good
Although working out while pregnant is something you should definitely consider doing, there is absolutely no reason for you to overexert yourself in the process. Your No. 1 goal should be to maintain your body and keep your baby healthy, not to set a new personal best while running a mile or learn dozens of new yoga poses.
If, at any point, you don’t feel good while you’re working out while pregnant, you should 100 percent stop and put your exercise plans on hold. Even though it might mean missing a day or two of exercise, you’re much better off taking that approach than trying to do too much.
Speak With Your Doctor About Exercising
When you first find out that you’re pregnant, your doctor is going to give you all kinds of advice as far as what you should and shouldn’t do during pregnancy.
Your doctor will tell you what to eat, how much sleep to get, and more. Your doctor should also speak with you about exercising and recommend some workouts that you can do.
If they don’t, don’t be afraid to stop them and tell them that you would like to start working out while pregnant. They will likely encourage you to do it and give you some tips about exercising throughout your pregnancy.
You should also continue to speak with your doctor as you move closer and closer to your due date. There are some exercises that are perfectly fine for those women in their first trimester but dangerous for those in their third.
By keeping an open line of communication with your doctor, you’ll be able to find out which exercises will be best as you move along. Your doctor will know what you’ll be able to do best based on your body type, your goals, and any concerns they might have about your pregnancy.
Commit to Continuing to Work Out After Your Baby’s Birth
At the end of all this, working out while pregnant should allow you to give birth to a beautiful baby that is completely healthy. It should also make your pregnancy a whole a lot easier across the board.
But maybe above all else, it should give you all the motivation you need to continue working out long after your baby is born. By establishing a workout routine while you’re pregnant, you can set yourself up for long-term fitness success.
This will begin to pay off right away when it comes to trying to lose the weight you put on during pregnancy. Most women put on somewhere between 15 and 40 pounds when they’re pregnant and struggle to take it back off. But you’ll be in a good position to do it if you continue working out.
You’ll also be able to keep yourself healthier overall for the sake of your baby. Now that you have someone who depends on you, you need to take your health even more seriously than you ever did before. Working out will make that a reality.
Working Out While Pregnant Is Totally Possible
Working out while pregnant might sound like it’s going to be too difficult to do at the beginning. You might even laugh it off and think that you’re not cut out for the challenge.
But once you start doing it, you’ll begin to see the benefits of it almost right away. You’ll feel better and have more energy at your disposal. You’ll also get good reports back from your doctor during your various visits.
Consider how working out while pregnant could help you before you brush it off. It’s entirely possible and will become a part of your normal pregnancy routine once you give it a shot.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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