If you want to feel better than the previous month, following a healthy diet and the Shape Slim Down workouts, presented in this article, can help you get there. Follow the weight loss challenge calendar, which is composed of seven of the biggest fat-burning moves and watch the trainer and Instagram fitness sensation Anna Victoria, who demonstrates how to perform these powerful moves.
You are supposed to repeat each exercise weekly, increasing the number of reps as you go along. Do not forget to combine it with healthy eating tips that challenge you to make small changes throughout the month.
30 Day – SlimDownChallenge – Calendar
Here are 7 moves incorporated in this challenge:
- Weight Loss Exercise: Plyo Push-Up
Begin on the floor in a palm plank. Pushing into palms to explode body off the floor, clap your hands if possible and land in the start position with elbows soft. Repeat.
- Weight Loss Exercise: High-Knees Sprint
Run in place, vigorously pumping bent arms and pulling your knees toward your chest.
- Weight Loss Exercise: Speed Skater Lunge
From standing position, jumping your right foot to right, bend left leg and crossing it behind right and land in a deep lunge. The right leg should be bent 90 degrees.
Reach left arm across body to touch your right knee (
Switching sides, repeat and complete one rep.
Continue quickly alternating sides.
- Weight Loss Exercise: Jump-Switch Lunge
Begin in standing position, lunge forward with left foot, knees bent 90 degrees
Jumping as high as you can, swing arms overhead and switch legs in the air.
Land with arms by sides and right foot forward and immediately bend knees. That completes one rep.
Continue quickly alternating sides.
- Weight Loss Exercise: Pilates Teaser
Start laying face up on floor, bend your knees over hips and arms extended up (palms facing each other)
Rolling upper body up, extending legs come in the sitting position, and form V shape with
Pause, then slowly roll upper body back down, with your legs in the air, rolling while your shoulders reach the mat, returning to starting position. That is one rep.
- Weight Loss Exercise: Squat Jack
Start standing, and dropping into a deep squat, bring fists in front of chest with elbows bent at sides.
Jumping feet wide, straighten legs and swing arms out to sides and up to meet overhead.
Immediately land in a deep squat, to complete one rep.
Continue performing it quickly.
- Weight Loss Exercise: Burpee
Begin standing, bend and plant palms on the floor and immediately jump feet back to plank and lower chest and thighs to the floor.
Pressing up to plank, jump feet toward hands and jump as high as you can clapping hands overhead. Continue quickly.
Slim Down Your Diet!
To see the serious success of this monthly challenge, complete it simultaneously with our tips to get your diet.
Day 1: Lose the Blame
It is not about blame or shame, so kick those feelings aside right away, and putting too much pressure on yourself is not necessary because that makes it harder.
Day 2: Set S.M.A.R.T. Goals
Goal setting is crucial to any achievement – focus on making large, but specific, achievable, measurable, time-based and results-focused goals. Make a weight loss goals list.
Day 3: Ditch Added Sugar
Pay attention to of unsuspecting places of sugar, such juices and dressings, and don’t consume them too much.
Day 4: Avoid Refined Carbs
Refined carbs are diet disasters, so you’ll be happy to reduce or better to avoid them. Look for natural carbs. Here’s the difference of refined carbs vs. natural carbs
Day 5: Put Down the Drink
A glass of wine incorporated into your diet is recommended, but if you’re serious about results, it’s important to cut out alcohol completely.
Day 6: Plan One Indulgence
During the weight loss challenge, you’ll be less likely to overeat or binge, so quit your treat or snack of choice.
Day 7: Allow Spontaneous Indulgence
When you shouldn’t give up of cravings, you can cut yourself some slack to give in to temptation once a week.
Day 8: Keep Grains in Check
Tempt to fill up on whole grains because they’re good for you, but take it reasonably. Limit whole-grains to three servings a day.
Day 9: Eat Only When Hungry
You’d be surprised how often you mindlessly eat just because you’re stressed, bored, or for no reason at all. Always ask yourself if you’re actually hungry!
Day 10: Go for a Walk
When you start to feel restless, it is the time to go outside and take a walk around the neighbourhood.
Day 11: Never Skip Breakfast
Starting your morning with a high-fiber and high-protein breakfast is your best option, but it should be a substantial meal, which set you up for more control and limits overeating throughout the day.
Day 12: Just Say No to Junk Food
According to the plenty of studies, the junk food has an addictive quality that leaves you constantly wanting more…and more.
Day 13: Nix Processed Foods
As processed foods can cause inflammation that disrupts hormones responsible for telling your brain you’re full, the best way is to avoid them and substitute with natural.
Day 14: Shop for Whole Foods
Focus on shopping whole foods, such veggies, lean protein, fruit and healthy fats from the grocery store on the periphery, where fresh produce and dairy is shelved.
Day 15: Meal Prep
Planning ahead meals is your secret to success.
Day 16: Reorganize Your Pantry/Fridge
As experts say you’ll eat what you see, so healthy snacks and fresh fruits should be kept at eye level or in plain view. They will be more convenient to grab.
Day 17: Keep a Food Journal
Noticing a late-night snack session as well as identifying nutritional holes in your diet is important, that’s setting you back from reaching your goal.
Day 18: Ramp up Protein Intake
If you’re feeling lethargic or the results are not what you expected, take a look back at your food journal. Probably you’re falling short in the protein department, so it is recommended to incorporate more lean meats like turkey and chicken as well as legumes, tofu, and leafy greens.
Day 19: Put Veggies or Fruit on Every Plate
Make room in your home for veggies at every single meal, such on sandwiches, as a side dish or main course. Researchers say that the more consumption of fruits or veggies will provide the fewer calories overall.
Day 20: Know Your Healthy Fats
A well-balanced diet without some healthy fats is not possible, but the key word here is healthy. You can count on the fats from olive oil, avocados, and nuts will fill you up and give you the biggest report for your nutritional buck.
Day 21: Keep Portions in Check
For some foods you know the right size of calories, but you don’t know the extra calories, such those got from salad dressings, for example. It is important to know the exact amount of calories intake.
Day 22: Track Total Calories
As everyone’s required calories for weight maintenance and weight loss are different, you should pay attention of calorie intake that shouldn’t exceed calorie expenditure. Around 1,500 calories a day is an average sweet spot for weight loss.
Day 23: Eat at the Table
Even if you don’t have time, take a seat at the table and have a real meal it will prove you the possibility to enjoy your food so much more.
Day 24: Eliminate Distractions
When you’re distracted the results in consuming a significant number of calories a day are bigger. It is recommended to turn off the TV and leave the smartphones on silent.
Day 25: Slow Down
The research found that women who ate lunch more responsively consumed 30 percent less when they snacked later. Eat the meals slowly: smell your food and chew it slowly and don’t put another bite on your fork until you swallow.
Day 26: Downsize Your Dinnerware
Switch serving spoons for the regular size, and you’ll dish out about 15 percent less according to conducted researches. The same amount of food looks larger on a smaller plate.
Day 27: Bust out the Scale
Weighing in every day has been shown to help people lose more weight, so aim to step on the scale at the same time each day.
Day 28: Reduce Sodium
You should be frustrated as you’re feeling crushed in your skinny jeans. Salt and sodium can cause the scale to fluctuate unfairly due to water retention.
Day 29: Sleep 7+ Hours
Keep sleeping seven hours and more, it helps to control hunger skyrocket, and those that tell the brain full are suppressed
Day 30: Cut 100 Calories
By cutting an extra 100 calories or so a day—now that you’ve lost some weight, your body simply doesn’t need as much fuel.
Source,Model,Original Article: www.shape.com