7 things that can stand in the way of weight loss

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…

This Full-Body HIIT Workout Requires Zero Equipment, and It Only Takes 12 Minutes to Do

A 12-minute high-intensity interval training (HIIT) workout may seem too good to be true but we promise you, it's not. Kelsey Wells, NASM-certified Sweat app trainer and creator of the PWR and PWR at Home Program created this full-body HIIT workout that will leave you feeling equally challenged and accomplished once you've finished it.

If you don't want to buy a lot of equipment for your at-home workouts or you're struggling to create a balanced program, this workout is for you. "HIIT training is a great option for anyone who wants to achieve maximum results in little time," she told POPSUGAR. For this particular workout, all you need is a comfortable surface to train on (like a yoga mat), some water, and energy! If you're ready to work, keep reading.

Kelsey Wells' 12-Minute Bodyweight HIIT Workout

Before getting started, make sure to properly warm up your body. Wells recommends doing three to five minutes of cardio such as jogging in place or skipping to increase your heart rate and to warm up your muscles. When possible, Wells said to follow your cardio with dynamic stretches like leg swings, arm circles, and torso twists. Once you're warm, complete each exercise for 30 seconds, followed by 30 seconds of rest before advancing to the next exercise.

Complete two rounds of the following workout, taking little no rest in between each round. If necessary, feel free to take a break in between rounds. To make this workout more challenging, perform each exercise for 40 seconds, followed by 20 seconds of rest or simply complete more rounds, Wells said.

  • X plank: 30 seconds, followed by 30 seconds of rest
  • Sprawl: 30 seconds, followed by 30 seconds of rest
  • Russian twist: 30 seconds, followed by 30 seconds of rest
  • Burpee and push-up: 30 seconds, followed by 30 seconds of rest
  • Bear crawl: 30 seconds, followed by 30 seconds of rest
  • Jump squat: 30 seconds, followed by 30 seconds of rest

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