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…

Keep It Going With Week 2 of Kayla Itsines's 4-Week Bodyweight Workout Plan

So you've already tackled week one of Kayla Itsines's four-week no-equipment workout plan that she created exclusively for POPSUGAR, and it's time to move on to week two! Week two, which you'll repeat in week four, includes tons of bodyweight-only moves to get your heart rate up and tone and strengthen your muscles. Since you only need a mat, water bottle, and towel, this workout plan proves you can break a sweat any time, anywhere - no excuses!

Just like in week one, 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 legs, one day for arms and abs, 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 you'll also get a rest day, where you can do active recovery (walk around your neighborhood, for example), stretch and foam roll, or just take it completely easy.

Take a look at week two of the plan below, which you'll repeat on week four. Scroll through to get each specific resistance-training plan for the three days of the week. For more workouts and challenges from Kayla, visit her Sweat app.

4-Week No-Equipment Workout Plan, Weeks 2 and 4

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


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