How to Use Fitness Challenges to Overcome Weight Loss Plateaus
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. Such plateaus are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology, but also psychology. You may be experiencing a plateau because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. Here are the very best fitness challenges to help you overcome your weight loss plateau.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end on the month.
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
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By Humberto Hernandez — 9 months ago
A Crash Course In What To Eat For Your Body Type
Have you ever heard of diets based on the type of body you have? Here’s what to eat for your body type, and how to know if this works for you.
The term “different strokes for different folks” has never been truer than when it’s applied to diet and exercise plans.
We all have that one friend that never puts on a single pound no matter how many chocolate bars they wolf down. Then there are those unfortunates who cannot reach their goal weight no matter how much they exercise or how long they stick to their meal plans.
Turns out it hasn’t got much to do with the speed of your metabolism. Although in some ways, it has everything to do with it.
It’s not how fast your metabolism works, but how it works in relation to the type of body you’re born with.
Find a happy medium by learning how to exercise and what to eat for your body type. The results will amaze you.
What Body Type Are You?
Typically when we consider different body types we think of our general shape. This is especially true for women.
These shapes are usually referred to as ”apple” or android body type, and “pear” or gynoid body type. Less commonly, we may refer to ”hourglass”, and “ruler” body types. These are all pretty accurate descriptions of body shapes.
Yet, when it comes to eating for your body type, finding the right balance goes a little deeper than first impressions.
It has to do with metabolism, bone structure, and how your body reacts to exercise. Find out where you fit in when it comes to body types.
Endomorphs usually fall into the pear-shaped category. They battle to lose weight and keep it off thanks to a slow metabolic rate. When they do exercise, they gain muscle easily, but it’s never as bulky as they’d like.
If you have any of the following traits, you are probably an Endomorph:
- A rounded body shape
- Medium to large joints and bone structure
- Short limbs
- Small shoulders
Due to their sluggish metabolism, endomorphs fall asleep easily and can have bouts of unexplained fatigue.
Bottom line, endomorphs have the highest body fat percentage of all body types. They have to work much harder and follow a strict eating plan to get into shape.
The good news is that the rewards are so much greater when you do achieve your goals. A fit female endomorph is the pinnacle of feminine allure, with a toned, yet softly rounded physique.
Most supermodels are ectomorphs. This highly fashionable body type is fragile and delicately built, with little fat or muscle.
While these may seem like attractive characteristics, ectomorphs have their own set of problems. Low muscle mass means that well-developed muscles are a pipe dream for most of these individuals.
Ladies tend to complain about being flat-chested and lacking in the curves of their endomorph counterparts. Men usually see themselves as too skinny and wiry.
These are the most common characteristics of endomorphs:
- Small joints and bone structure
- A skinny physique with low body fat
- Long arms and legs
- Small shoulders
- Little muscling
- A fast metabolism
- Hyperactive tendencies
Ectomorphs wage an ongoing battle that many of us would love to fight. They struggle to put on weight. Unfortunately, the same applies to muscle.
Mesomorphs have the best of both worlds. They are naturally lean and build muscle easily. On the downside, their bodies can pile on the pounds of fat given the chance.
These are the main characteristics of mesomorphs:
- Lean and muscular body
- Natural strength
- Medium size bone structure and joints
- Efficient metabolism
- See results from exercise quickly
Female mesomorphs usually have a shapely, hourglass figure. Males tend to take a classic V-shape, with wide shoulders and narrow hips.
Working Out a Plan for You
People aren’t made according to factory specifications, so it’s totally possible to have characteristics from more than one body type. Figure out which description most applies to you when choosing an eating plan for your body type.
One of the easiest ways to avoid disappointment is to be realistic about how you want your body to look.
Achieving the super-ripped physique of professional bodybuilders may not be ideal for you. It’s important to realize that you can be fit and healthy without going to those extremes. You have a life to live outside of the gym.
Now that we’ve got that out of the way, scroll on down to see what you should eat for your body type if you want to get into top shape fast.
What to Eat for Your Body Type
It’s important to remember that there is no right or wrong body type. Everybody can benefit from eating the kind of foods that suit their body type.
Here are some pointers to help you get on the right track.
Eating Plan for Endomorphs
Endomorphs are usually insulin dominant which means their bodies store energy easily in the form of fat.
This doesn’t mean you’re doomed to a lifetime of being overweight. It simply means you have to eat foods that get your metabolism pumping and work out enough to prevent the fat from settling.
Endomorphs fare best on a diet that is high in fat and protein. The ideal ratio is 25% carbs, 35% protein, and 40% fat. It’s best to keep your carb intake to those times when you’ve already used up a whole lot of energy exercising.
These kinds of eating plans will ensure that your retain and build on the muscle you have while restricting the amount of energy that’s stored as fat.
Stick to ”good” carbs like whole grain bread, brown rice, amaranth, millet, corn, barley, potatoes, and quinoa. Vegetables are a great source of healthy carbs as well as vitamins and minerals.
Stick to healthy fats like avocado oil and olive oil.
Diet Tips for Ectomorphs
While ectomorphs can eat what they want without gaining much weight, a healthy diet is imperative to achieve a toned, healthy body.
If you are an ectomorph, you’ll need loads of nutritious calories to build muscle and replace spent energy efficiently. This means carbs – and plenty of them.
An ideal ectomorph eating plan should involve eating high carb foods throughout the day and upping your intake just before and after your workout. The magic formula is 50 percent carbs, 25 percent protein, and 25 percent fat.
Breakfast is the main meal of the day for ectomorphs and should be heavy on the complex carbohydrates and protein. Try to fit in another 7 or 8 meals spread throughout the day.
Focus on consuming vegetable and fruits at every meal and add starchy carbs like potatoes every second meal. Whole grain, unprocessed foods are always best for optimum health and vitality.
Whey protein and high-calorie shakes can help to boost your weight gain and a cheat meal every so often won’t harm your progress when you’re an ectomorph. You are free to tuck into a cheeseburger, as long as you don’t make a habit of it.
Mesomorph Meal Ideals
Mesomorphs fall somewhere in the middle of the other two body types and usually thrive on a balanced ratio of carbs to proteins and fats. The best way to split these is often 40% carbohydrate, 30% fat and 30% protein.
Because of their propensity to put on weight, mesomorphs fare better when they stick to low -fat proteins and complex carbohydrates.
Greek yogurt, eggs, poultry, and seafood are good sources of protein, while green vegetables, whole grain foods, and low-sugar fruits are excellent for carbs. High-fiber foods will reduce sugar cravings and help you to feel full for longer.
Try to cram most of your carbs into your breakfast meal, as well as before and after exercise. Vegetables, lean proteins, nuts, seeds, and fruit are the best options for meals in between these times.
This means you’d try eating some higher carb or starchy carb foods in the morning, as well as during/post exercise. The rest of your meals should contain fewer carbs and more fats and protein.
If you feel that you need a little extra kick during an intense workout, you can indulge in an energy drink to give you a boost.
Work Out Tips for Your Body Type
On its own, eating the correct diet will do a lot for your appearance and self-esteem as well as help you to slim down.
However, diet alone won’t give you the body you want. Exercise is imperative to get into the best shape you can.
Best Exercises for Endomorphs
Endomorphs seldom have trouble bulking up, the problem is that often this bulk takes the form of fat and not muscle.
While regular weight training will work wonders to build up muscle, you need the fat burning benefits of cardio too. The magic formula for endomorphs is often 4 days of weight training per week, making sure to include a cardio session each time.
When you’re just starting out, it’s perfectly okay to stick to low impact exercise as long as it gets your heart pumping. Ideally, you should choose an activity that checks the following boxes:
- can continue for at least 20 minutes
- uses the large muscles like legs and back
- involves continuous, rhythmic movement
As your muscle mass increases, your metabolism will follow suit. It’s perfectly normal to go through cycles of change as you progress. As things become too easy or no longer interest you, adapt and move on.
Winning Workouts for Ectomorphs
Fortunately, with low body fat, it’s easier to achieve well-defined muscles even with small gains when you’re an ectomorph.
If you want to bulk up you are going to need to go hard, and you’re going to need to do it often. Heavy weights and low reps are the way to go.
Compound multi-joint lifts work well for this body type. These include:
- bench press
- back and front squats
- stiff-leg deadlifts
- barbell overhead presses
There’s no such thing as ”leg-day” when you’re an ectomorph. Try to incorporate as many muscle groups as you can into every workout.
While cardio is good for your overall health, too much can turn your body into a fat-burning wasteland. A quick spin on the bicycle or a brisk walk should do the trick.
BasicTraining for Mesomorphs
When you’re a mesomorph almost anything goes, and you can really enjoy yourself at the gym.
Resistance exercises using your body weight will help to tone, firm and shape your body while burning fat at the same time. Think yoga, calisthenics, and gymnastics.
As a mesomorph, your frame can carry a lot of muscular bulk but that’s often difficult to achieve. There’s a good chance you won’t be able to lift the heavy weights needed to bulk up at first.
In the beginning, using your body weight is an effective way to improve your strength in preparation for these big lifts.
When you’re ready, you can progress to moderate repetitions with moderate weights. About 3 weight training sessions a week should do the trick, consisting of 8 to 12 reps focussing on individual muscle groups.
Getting yourself to the gym regularly can be trying. Here are a few tips to help you make every workout enjoyable and productive.
Sticking to a strict regime on your own is never easy. Enlisting the help of a personal trainer will help you to see results quicker and stay on top of your game.
When you sign up for our 9-week challenge we will match you with a personal challenge coach. They’ll guide you on what to eat for your body type and how to get the best results from your workouts.
Together we’ll ensure you get all the support and expert advice you need for success.
By Humberto Hernandez — 5 months ago
Tools of the Trade: 15 Must-Have Gym Accessories You Should Keep in Your Gym Bag
Are you just getting started in fitness? At least the kind of fitness that involves going to the gym or working with a trainer?
A lot of people never start because they feel intimidated. They feel like there’s a workout learning curve and they don’t want to feel silly. First of all – everyone looks silly at first and second, that’s why you need a plan from respected trainers.
Once you get past the anxiety, you learn that there are gym accessories you need as well. But don’t worry about figuring out what they are. We have thirteen essentials for you to throw in your bag below.
1. Gym Bag Dividers
If you’re the kind of person who gets serious at the gym: like changes and showers out of their sweaty clothes after, then you need dividers or at least a gym bag with good pockets.
You don’t want to be standing in the locker room hot and sweaty trying to find all the things you need to take to the shower. Instead, they should be in some sort of shower-friendly bag/kit.
Look for materials made out of mesh or netting, so if they get wet, the water can escape and dry. If they do get wet, wrap them in your used towel on your way home.
The towel will soak up any water and it won’t get anything else in your bag wet.
Dividers or pockets are also great for shoes so that the dirty bottoms don’t touch your other clothes. Ideally, you’ll have gym shoes that you only wear in the gym – but there are germs indoor too.
Yes, this one seems like a no brainer, but we all know that person in the gym that forgets it. You should have a separate deodorant that only lives in your gym bag.
When you use it, put it right back in its little pocket. This way, you’ll never be without.
But having deodorant on hand has another, less known use. If you forgot your chafe cream or you’re starting to rub a blister, you can glide deodorant on.
For a blister-to-be, the best solution is duct tape. But aside from that, you can rub some deodorant on the skin (under your sock) where you’re getting rubbed.
Some people like to rub deodorant on the outside of the sock over the spot, but that’s your choice.
If this happens to you a lot or you’re a bigger person (you’re welcome here), look into Body Glide. It’s a product made to prevent skin-on-skin chafing.
3. Hair Accessories
As long as you have hair, this point is for you. Whether that means a hairbrush, a comb, or both and some hair ties.
Being without a hair tie at the gym with long hair is only second to forgetting your headphones. A good trick to make sure you never forget them is to loop some around your water bottle.
Or, keep them around the base of your hairbrush. That way you’ll have them at hand. You can also throw in bobby pins, dry shampoo, and headbands if you’d like.
For shorter hair, don’t forget any styling products like gels.
4. Arnica Gel or Icy Hot
It happens to everyone — even us. You step wrong or you over-lift and you already know you’ll be hurting tomorrow. Prep yourself and decrease the inflammation with some pain-relief gel.
Some people like the sensation of Tiger Balm or Icy Hot — while others hate it. If you don’t want to tingle into tomorrow, try Arnica gel. It’s a natural remedy for soreness (and bruises).
5. Cleansing Wipes
In a perfect world, you should have time to shower after a workout. But we don’t live in that perfect world — do you? Many of us have to run off to another thing, lucky if we have time to change clothes.
Working out at home can help with the rush factor, but still, you shouldn’t run around all sweaty and smelly. Throw both some face wipes and baby wipes in your gym bag.
Neutrogena has a great product for this use, their Grapefruit Cleansing Wipes. We love the smell and their effectiveness. The wipes have cleansers in them, so they shouldn’t be used on sensitive body parts.
One of the most important places to wipe down (if you can’t shower) after a workout, is your crotch. A soggy crotch creates a perfect environment for bacteria.
That’s why our next item is on the list.
The baby wipes are perfect of wiping down those more sensitive areas and you can use them for all sorts of things too. Spill some protein powder in your bag? Now you have what you need to wipe it up.
6. Fresh Underwear
Yes, we said it. You should never, ever, stay in the same pants and underpants you just worked out in.
The yoga pants-type material most workout bottoms come in don’t breathe. That means whatever sweat that gathers there during your workout, stays there.
If you don’t change your underwear after a workout, you’re more likely to get both yeast infections and UTI’s.
Even if you didn’t bring a whole new outfit, make sure you stash a few pairs of clean underwear in your bag in case you forget.
And men – it’s not likely you’ll get those annoying conditions, but it’s still more sanitary to change after.
7. A Shaker Bottle
The two tips that follow this one aren’t any good on their own. You can “dry scoop” your pre-workout, but it’s not good for your taste buds (or lungs).
So, you want to make sure you have a good shaker bottle. The brand name Shaker Bottle came out around 2010. It has a little round ball in it which breaks up clumps of powder in liquid.
But there are other brands as well. The hurricane cup is a great one, as are bottles that have screens and shaker balls combined. You can find these at any large store near you.
Or check online if that’s more your jam.
If you do both pre and post workout drinks, look for a bottle that has a powder container. They usually screw on the bottom of the cup.
That way you can mix your pre or post workout fresh once you get to the gym.
8. Pre-Workout Powder or Drink
There’s one thing a lot of people don’t realize they need when working out – pre-workout. Pre-workout is a powder made of proteins, vitamins and some caffeine – all things that help you blast through your reps.
Right now, BANG is the big name in pre-workout, but it changes every couple of months. People like BANG because it’s low carb, which is great for people following the keto diet.
When you’re looking for pre-workout, make sure you read reviews online first. Some brands put too much caffeine and people note feeling jittery and anxious, not motivated to get through their workout.
If you’re jumping out of bed and running to the gym bright eyed and bushy tailed, then you can skip this. But if you’re trying to get through a workout after work and you’re already tired, try pre-workout.
The difference in your energy will surprise you.
9. Some Form of Protein (Post-Workout)
You need to eat protein within 20 minutes of finishing your workout. That’s what your muscles and your body needs to “lock in” the muscles you just built.
And yes, even if you’re not lifting large amounts, this applies to you too.
A lot of people take protein powder to the gym or keep it in their car for their way home, but that’s not the only option.
You can throw some almonds or pre-packed snacks full of protein in your bag as well.
Along with your protein, some people like to take amino acids after they workout. They find that they’re less sore the next day, so they can go just as hard as they did the day before.
You can look for those as post-workout or recovery drinks. Just make sure they have the essential amino acids in them before you buy.
10. The Right Shoes
We know that workout shoes are expensive, but think of them as a specialty item. Cross trainers are made/shaped differently than shoes meant for running.
And that’s a good thing! When you’re doing fast footwork, you don’t want shoes that have a big or tall bottom part. Why? If you move side to side in those shoes, you have more chance of rolling your ankle by stepping sideways.
Another example: runners need a lot of cushioning in their shoes. They are literally pounding the pavement after all. If you’re weight lifting, usually the gym floor (or your home carpet) is padded.
You don’t need as much cushioning as those continuously hitting the pavement.
If you use our program, look for some minimalist cross-trainers. They’re going to serve you best for the large range of exercises in our most popular programs.
11. Wireless Headphones
One of the best things about Bluetooth technology? Not having to be tied down to headphones in the gym. If you workout as hard as we do, you’re always accidentally yanking one out or the other.
And it’s annoying to feel that little bounce from the wires as you do cardio with headphones attached to your phone.
Go the route Google and Apple are already pushing people and invest in wireless headphones. The pair you choose shouldn’t have too long of a cord connecting them if there’s a cord at all.
Airbuds are the ideal solution, but they’re expensive and get lost easily.
If you don’t go the airbuds and look-alikes route, look for some that will hook over your ears. This will keep the buds in when you’re really giving those moves everything you’ve got.
And hey, when you’re done, wipe them down with a baby wipe to keep sweat and bacteria from building up on them. Good thing you already have those in your bag!
12. A Timer (or SmartWatch)
We already know that using some form of interval training is essential for burning fat. And to do interval training, you need some sort of timer.
Phones have timers, but they can be obnoxious to mess with and you can fall into looking-at-your-apps land. Instead, look for a smartwatch or fitness watch that has pre-set (or settable) timer/HIIT options.
These are also good to track your heart rate, potential calorie burn, and make sure you don’t miss an important call while your phone is in your pocket.
Fitbit is the big brand name, but there are plenty of other good options.
13. Portable Phone Charger
The worst thing that could happen (okay, at least one of them) is that your phone dies before your workout. Now not only do you not have your notes or exercises, but you don’t have any music.
Doing a hard workout without music isn’t something we’d wish on even our worst enemies.
So, make sure you’re never stuck in that position. Get a small portable charger and throw it in your bag. That way you have juice on the go.
And if you use it while you’re working out – plug it into the car jack on your way home. That way you remember to grab it and it’ll be charged next time you get out of the car.
Your Gym Accessories
Obviously, this list is going to change from person to person and from gym to gym. Maybe your gym doesn’t even have showers, so you don’t need to worry about that.
Or maybe you do all your workouts from home, in which case, there’s a different set of things you need (like hand weights).
But those are the basic gym accessories, at least according to us.
Ready to get started with your new, perfectly packed gym bag? Click here.
By Humberto Hernandez — 5 months ago
How Much Weight Can You Lose In 2 Months? How to Set Weight Loss Goals that You Can Smash
Are you depressed by the statistic that 95% of people regain weight after losing it?
So many diets claim that you can lose weight with a magic pill or an expensive gym membership. What you really need is a heavy dose of realism!
Do you want to know how much weight can you lose in 2 months?
According to the Centers for Disease Control and Prevention, the safe amount of weight to lose in a month is 4 to 8 pounds. So, in over 2 months you can lose up to 16 pounds. But, it’s up to you!
Follow our tips to find out how you can set weight loss goals that you can smash this time. Let’s get started!
1. Concentrate on the Process
Imagine you want to achieve your weight loss goal of 16 pounds in 2 months. But, that’s not the whole story!
It’s important to concentrate on the process rather than the outcome. Your outcome goal is 16 pounds in 2 months. Your process goals are the steps you take to reach your outcome goal.
For example, your process goal may be to do 30 minutes of physical exercise each morning. Or eating a vegan diet during the weekdays.
Instead of thinking about the abstract goal at the end of the tunnel, you need to focus on the habits and behavior which can help you make it to the end.
2. Setbacks are Normal
Weight loss is not easy. You’re going to have setbacks along the way.
Don’t be too hard on yourself when you binge eat after a difficult day at work. Or when you skip your yoga class to watch television.
If you expect setbacks are going to happen, you can prepare for them when you encounter them.
When you know your friend’s birthday party is around the corner, you can plan how you’re going to deal with it. How are you going to say no to the slice of pizza?
3. Adapt Your Goals
You begin with a goal of 16 pounds in 2 months. But, that doesn’t mean you have to stick to it!
If you’re making significant progress after a couple of weeks, you could increase your weight loss target to 20 pounds in 2 months.
You could decide that you were too ambitious with your goal the first time around. Instead, you need to reduce your weight loss goal!
Instead set a different target. This time ask yourself – can I lose 10 pounds in a month?
4. Get a Weight Loss Buddy
Social support is really important when it comes to weight loss. Your network of family and friends is hugely valuable. You also need a weight loss buddy who is going through the same thing as you.
When you’ve hit rock bottom and you’re on the edge of reaching for the refrigerator, you can call your weight loss buddy for help. Your weight loss buddy knows your weight loss goals and your strategies to achieve them. Your buddy keeps you accountable to your promises.
Instead of a weight loss buddy, you can also hire a professional coach to help you keep your weight loss goals.
5. Remind Yourself of Your Goal
Don’t allow yourself to forget your weight loss goal! There are numerous different techniques to remind yourself on a regular basis of what you set out to achieve.
You can visualize your success! Imagine what you’re going to look like when you’ve accomplished your goal.
Spend time repeating phrases which help you to stay motivated in hard times. Such as, “no thanks, I’ve already eaten” and “I can do this!”
6. Track Your Progress
It’s helpful to keep a weight loss journal which tracks your progress each day. Include everything you’re eating, your time spent doing exercise and your current weight and measurements.
It is easy to pretend you’re losing weight when you’re actually not. Telling yourself you’re eating healthy, but not counting the snacks you had in between meals is not helping.
7. Meditation to Focus
You may wonder what meditation has to do with weight loss. After all, surely sitting down and meditating is time wasted when you could be burning calories, right?
And yet, there is scientific evidence that meditation improves your ability to concentrate on your goals in weight loss. There are also numerous other health benefits of meditation practice. These include relieving the symptoms of stress and improving your emotional awareness.
8. Always Meal Prep
When you come home from work, the last thing you want to do is prepare and cook a delicious healthy meal. Instead, spend one day per week meal prepping for the rest of the week.
Then, when you come home from work, instead of getting a take-out, you just warm-up the healthy meal you made earlier. If you really need to order take-out, then choose a healthy option.
9. Buy New Clothes
We reward ourselves with tasty foods a lot of the time.
Did you get a promotion? Go buy some yummy candy from the store!
Graduated from college? Congrats! Let’s go out for an expensive meal.
When you want to lose weight, eating and drinking can longer be your reward for your achievements. When you’ve achieved one of your weight loss milestones, go shopping for clothes instead!
This doesn’t undo your hard work. But also, you get to enjoy your slimmer look in a new get-up.
10. Sleep Well
If you want to achieve your weight loss goal, then you need to make sure you get a good night’s sleep. Sleep is just as important as healthy eating and physical activity for weight loss.
Many people don’t get the recommended 7 to 9 hours of sleep per night. In fact, over one-third of Americans don’t get enough sleep.
Poor sleep increases your risk of obesity by up to 55%. So, make sure you get plenty of shut-eye.
How Much Weight Can You Lose in 2 Months?
If you want to achieve your weight loss goal, then follow our tips for staying on track. We can help you to determine how much weight can you lose in 2 months. We’ll help you every step of the way.
If you want to know more about how we can help you, check out our 9-week challenge now!