Is Losing Fat on Your Resolutions List?
You see, every year, millions across the globe declare their resolutions for the New Year. These resolutions often involve our deepest desires to become better versions of our current selves. The ones that you hear about the most, however, tend to be FAT LOSS! – “My New Year’s resolution is to lose 5-10lbs” – “My resolution is to lose 50lbs!” We’ve all heard these, but without the basics behind being able to achieve these resolutions, we can never truly achieve them. So, lets discuss a few KEY actionable items that you can implement right away if your resolution is to lose some lbs.
Increase your water intake
Whether it’s only 20 pounds you intend on losing, or if you simply want to boost your fitness level – hydration plays a very important role. When you drink the right amount of water every day, blood circulates well, your metabolism speeds up, and you’ll get the most from your exercise.
Try to sleep well
If you are serious about being fit and healthy, then you shouldn’t joke with your sleep time.
Even if you train at the gym daily, with lack of sleep you will certainly not achieve your desired results in the timeframe that you wish. Sleep well, and you’ll notice that your level of wellness almost instantly increases.
If you want 2020 to be your healthiest year yet (with maximum fat loss and muscle growth), aim for a minimum of 7-8 hours of sleep per night, every night. Do not use electronics one hour before bedtime. Keep your room quiet, dark, and cool, and avoid caffeinated drinks in the evenings.
A healthy diet is of utmost importance
Your nutrition contributes greatly to your fitness goals. It can make or break it. But there’s good news. It isn’t a rule that you must eat the perfect diet all the time. You can enjoy your ice cream, beer, or pizza occasionally and still get excellent results.
Aspire to eat a healthy diet 80 percent of the time. Your healthy diet should contain whole foods: plenty of vegetables, lean meats, healthy carbs and fats. It will help you to gain more muscle, lose fat, and experience overall improvements in your health.
Top it up with resistance training
Do you know that lifting weights increases your chances of losing fat? When you lift weights, you’ll add muscle and, in turn, burn more fat. In addition, your metabolism will be optimized so you are primed to burn more calories in shorter amounts of time. Try lifting at least 2 – 3 times weekly. Don’t worry, you don’t have to lift extremely heavy to enjoy these benefits either.
Aerobic cardio helps
Engage in 1-2 aerobic cardio sessions per week. Don’t stress yourself out with only engaging in high-intensity cardio. Aerobic cardio, is the ability to exercise by maintaining a steady heartrate of 120-150 bpm for 30-50 minutes. Simple bike rides, jogs, rowing machines, and even hikes can do wonders.
De-stressing is necessary. Take time to do it each day
Excessive stress isn’t good for anyone’s health – every doctor would agree to this. It can affect your fitness performance as well as your waistline. A Yale University study discovered that stress slowed down recovery of the muscles after a workout.
10 minutes of relaxation each day is a good way to destress. For instance, you can take a break during mid-day for a walk, or simply set an amount of time to be without your phone.
Another idea is to do some yoga or simple meditation and/or breathing exercises. Studies show that these activities are specifically noted for their ability to directly decrease stress levels and physical stress responses.
De-stressing for a few minutes each day will give you a boost and improve your physical and mental health.
Never lose sight of your goals
As your health becomes a center of focus for you in the New Year, you might notice a lot of distractions that can easily steer you off track. Maybe it’s a family member that is criticizing your new style of living, or your friends pressurizing you for a late night out.
Whatever the case is, you will have to choose whether to stick to your goals or not. To be among the approx. 9% percent who achieve their New Year’s resolutions, one important thing to remember is that your ability to say NO to distractions, will become your secret weapon. Never lose sight of your goal, and keep learning the healthiest methods to achieve it as quick as possible. Before you know it, your resolutions will be achieved and you’ll have new goals to conquer!
If losing fat and/or becoming a fitter, healthier version of yourself is one of your New Year’s Resolutions, then we want to know. Visit us on Instagram and Facebook and let us know what your fitness goals are for 2020. Be sure to tag @reflexsupplements and use the hashtag #ReflexNation.