Top Barriers to New Fitness Goals: How to Overcome Them?

1. Unrealistic goals. Lifting huge weights after a week at the gym? Completely change your body in a few workouts? Such goals will only lead to disappointment. How to overcome. Watch yourself and your changes in the body during training and set only achievable goals! Being an adherent of a healthy lifestyle means making it a part of your life, gradually coming to it without sprint jerks, after which a rollback usually occurs.

Sweeteners increase the risk of heart attack and stroke.

Artificial sweeteners are not a healthy alternative to sugar. They can increase the risk of developing cardiovascular diseases by 9-18%. These conclusions were reached by French scientists in the course of a study involving 103,000 people. The average age of the volunteers is 42, most of them are women.

A little about yoga.

Meditation brings wisdom; lack of meditation leaves ignorance. Know what moves you forward and what moves you back, and choose the path that leads to wisdom. The sole purpose of the spiritual life is to give up everything that is not us and become who we really are. Yoga not only changes the way we see things, it transforms the person who sees.

It also happens in the body during intermittent fasting:

Activation of thinking processes Thanks to intermittent fasting, performance and energy levels improve, and stress resistance to external factors increases. By adhering to intermittent fasting, you can get rid of acne, cleanse the body's organic systems, and also get rid of excess weight, especially in the waist and abdomen (if body fat is actually superfluous).

Time period for intermittent fasting.

It can be different: 12/12 10/14 8/16 etc... Example: from 12:00 to 20:00 - meals, and from 20:00 to 12:00 do not consume anything other than liquids without calories. Instead of consuming glycogen and glucose reserves, the body consumes protein breakdown products, removes toxins from the body. That is, the body is cleansed and rejuvenated.

Intermittent fasting.

Today I want to tell you about intermittent fasting - a way of eating in which periods of eating alternate with periods of abstinence from it at certain hours. Intermittent fasting includes different eating options, which are called windows. The scheme is as follows: The day (24 hours) is divided into two windows: ▪️1 window: all meals for the day fit into it ▪️ 2nd window: fasting (you can drink water, herbal decoctions, tea and coffee without sugar).

Contraindications:

1. Hypersensitivity of the skin. 2. Diseases of the skin (eczema, dermatitis, psoriasis). 3. Rash and irritation. 4. Any disease in the acute stage. 5. Numerous moles and papillomas. 6. Varicose veins and vascular pathologies. 7. Increase in body temperature. 8. Damage to the skin (burns, scratches, bruises, wounds). 9. Dehydration of the skin.

More basic massage rules:

- The skin and brush must be dry. Wet and steamed skin is easier to injure. - start with a few minutes, then you can go up to 15 minutes. - the use of brushes is not recommended on the face, in intimate areas, armpits. Avoid touching the lymph nodes, the skin of the inner thighs, the area under the knees and the heart area. - if scratches remain after the massage, then you need to change the brush to a softer one. I have a medium hard brush, but I started with a soft one. I do not advise you to start with a hard one.

How to drybrush?

- first we massage the legs: with direct movements with a brush from the foot to the knees, - then go from the knees to the hips, - thighs and buttocks are massaged in a circular motion, - massage hands from wrist to shoulder, - the neck and décolleté are processed from top to bottom (toward the heart).

What is dry brushing for?

- improvement of skin turgor, - exfoliation of dead cells, - enhances the effect of body care products, - cleanses pores and releases endorphins, - increases energy and helps to restore sleep, - stimulates blood circulation, improving cellular oxygenation.

Dry brushing or dry brushing.

Drybrushing was originally, and still is, a practice called garshana and dates back to Ayurvedic medicine. This system of medicine, which originated in India, is based on ancient scriptures that teach a natural approach to physical and mental health. And the massage itself is designed to refresh and stimulate the skin and lymphatic system, improve blood circulation and rid the body of accumulated toxins. I recommend doing it in the morning before taking a shower. And after a shower, be sure to apply your favorite body oil or cream.

7. Circuit training plan.

1 minute bodyweight squat. 1 minute running in place. 1 minute pushups. 1 minute exercise "Alpinist" (running in the plank). 1 minute in plank.

6. Try circuit training.

Circuit training is a great way to work your entire body in a short amount of time. Erin and Tiffany share a simple scheme that works for both the gym and the home. Include this workout in your schedule instead of racking your brains about what exactly to do in the next sports "window". Do 3 to 9 reps depending on your fitness level and time availability. The workout will take from 15 to 45 minutes.

5. Hit the bag.

Spending 20 minutes on a punching bag with the natural resistance of this projectile will not only burn 115 calories, but also boost your metabolism for the whole day, which will help you use energy more efficiently and burn fat.

4. Increase the incline of the treadmill.

Walking on a 10% incline at 3 mph will burn about 255 calories in 30 minutes. This is about 50 calories more than when walking at the same speed on a flat surface.

3. Jump rope.

This is a sure way to burn a huge amount of calories in a short amount of time. In just fifteen minutes, you will burn up to 187 calories. Jump for an hour and you'll be gone for breakfast and lunch (up to 748 calories). Of course, few people can jump for 60 minutes in a row, after 15 minutes you will probably start to run out of steam, but you can do several approaches or at least have an idea of ​​\u200b\u200bhow the rope works.

2. Increase weights and resistance.

Help boost your metabolism to burn more calories by increasing equipment weight and resistance strength during your workouts. Your body will have to work harder and expend more energy holding heavier dumbbells.

1. Add high-intensity exercise.

Interval training is very effective for burning more calories without increasing your time in the gym. Try alternating between two different activities, changing the intensity and type of effort. For example, add intervals like sprints or brisk walks between strength training sets for more effective fat burning.

How to burn more calories without increasing your workout time?

Nutritionists and trainers Tiffany Bacchus and Erin McDonalds, who created the U Rock girl team, have collected recommendations and tricks on how to get your metabolism active and burn more calories during your usual workout time.

"Lazy" oatmeal is the perfect breakfast option. Fast, tasty and nutritious!

Ingredients: 1/3 cup oatmeal 1/2 st. l. chia seeds 1/2 st. l. flax seed 2/3 cup almond milk Fruits and berries of your choice. Mix all ingredients except fruit. Divide into several servings. Put the mixture in containers, add fruits and berries to taste in each container. Put it in the refrigerator overnight and breakfast will be ready in the morning. You can add whatever you like if you wish.