7 things that can stand in the way of weight loss

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Certain habits can hinder your attempts to lose weight - and keep it away.
If you've changed your eating habits to focus on healthier foods and taken your workout seriously, you can expect to lose weight. However, the reality is that despite what you may have believed, weight loss is more complicated than calorie consumption versus calorie consumption. If you are trying to lose weight, check these habits that may interfere with your efforts.
1. You save on protein.
If you normally eat a muffin or avocado toast for breakfast, you may need to increase your protein intake. Research has shown that a high-protein breakfast can help alleviate hunger, so you may be less tempted to have a morning snack.
Protein is also important at lunch and dinner. If you routinely eat salads or sip gazpacho without accompanying protein - such as boiled egg, yogurt, beans, meat, poultry, or fish - over time, this can lead to a decrease in muscle tissue, which means that your metabolism will slow down and mak…

Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3

Kayla Itsines's BBG and other plans on her Sweat app are known to garner serious results. Luckily for us, she put together a free four-week no-equipment plan just for POPSUGAR readers! That's right, using only your body weight, you can strengthen and tone your whole body.

This plan is broken down into three types of workouts: resistance training, cardio, and a rest day. For three days a week, you will do a 28-minute resistance-training workout, including one day for arms and abs, one day for legs, and one day for your full body. Three days a week you will do low-intensity steady-state cardio (LISS), such as power walking, swimming, biking, or another type of cardio workout for 30-60 minutes. And, perhaps most importantly, you'll get a rest day, where you can do active recovery (take a stroll around your neighborhood, for example), stretch and foam roll, or just take it completely easy.

This plan proves you can get in a good workout any time, anywhere - no excuses! The only things you need are a mat, water bottle, sweat towel, and your own body weight. Take a look at week one of the plan below, which you'll repeat on week three. Scroll through to get each specific resistance-training plan for the three days of the week. Now, time to get to work!

4-Week No-Equipment Workout Plan, Weeks 1 and 3

Before each workout, start with a dynamic warmup to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown - we like this 10-minute stretching routine.

Day Workout
Monday Arms and Abs
Tuesday LISS
Wednesday Legs
Thursday LISS
Friday Full Body
Saturday LISS
Sunday Rest Day


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