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Valuable Tips on How To Lose Weight in Time for Summer

Valuable Tips on How To Lose Weight in Time for Summer

Swimsuit season’s just around the corner. Get out of your workout rut and shape up for summer by incorporating these tips into your fitness routine.

If, like many people, you’ve found yourself in a rut at the gym-—doing the same elliptical workout followed by a circuit of the same machines every time-—odds are you’re also having trouble achieving your weight-loss goals. Maybe you’ve hit a plateau and can’t seem to shake those last ten pounds. Don’t get discouraged— here are some changes you can make to reignite your results.

Lift Heavier Weights

If you’re using the same weights every time you work out, you can’t reasonably expect to see results as the body quickly adapts to stresses placed on it. You’ll have to change what you’re doing in order to produce change in your body. This often means trying different exercises or types of equipment, but it also means challenging your muscles with much heavier weights than what you have been using.

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Many women in particular are fearful of lifting heavier weights, which makes them go often for home bodyweight workouts with minimal or no equipment, concerned that lifting heavy will cause their muscles to bulk up. This is simply not going to happen.

Building lots of muscle mass, enough to appear larger in size, generally requires high volumes of lifting on individual muscle groups, a strictly regimented diet, and testosterone-—something not found in large quantities in most women. But building a little muscle mass is a good thing. You’ll appear leaner, firmer, and more toned—not bigger—and add sexy definition.

Besides, adding a few pounds of muscle will give a slight bump to your metabolism: more calories burned per day, even when you’re resting. This will allow you to better maintain your weight loss over time.

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Add Interval Training to Your Cardio Routine

A common practice is to gravitate toward a single type of cardio equipment, press start, and begin exercising for at least 45 minutes at a preselected level of intensity. By doing this every time you work out, your body will get used to it, fast.

As a result, your weight loss might slow or stop altogether. In addition to that, such a type of workout doesn’t encourage to increase the intensity as it becomes less challenging.

If you typically do a long (40 minutes or more), moderate-intensity cardio workout, consider high-intensity interval training (HIIT). Here you’ll alternate intervals of work at a high intensity—think an 8 or 9 on a difficulty scale of 1 to 10—with moderate-intensity “recovery” periods (about a 6). An example would be to run on the treadmill and follow it by brisk walking. Whilst there is no set formula, a 1:3 ratio of high-intensity work to recovery is a good place to start.

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Try alternating 30 seconds of work with 90 seconds of recovery for 20 minutes. Include a lower intensity warm-up/cool-down for 5 minutes each, and you have completed a 30-minute workout that will be shocking your body into burning more calories than it would do through a longer, lower intensity routine.

Do Cardio and Weights Every Time You Work out

When trying to lose weight, many will focus their time and energy on cardio, figuring that’s where most of their calorie burn will come from. As such, they’ll hit the treadmill four or five days a week, but only dedicate one or two days to strength training. And while cardio is essential to the health of your heart, lungs, and blood vessels, in the long run it’s the increased muscle tone strength training delivers that will help you keep the weight off.

Also, you can more effectively balance your calories through your diet than you can with cardio. Ask yourself which is easier—eating a few hundred fewer calories per day or slaving away on the elliptical for an hour?

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Aim for at least three days a week of exercise, with each workout consisting of a warm-up, 30 minutes of strength training, and up to 30 minutes of high-intensity interval training. Not only will you be in and out of the gym in an hour, but you’ll jumpstart your weight-loss results just in time for beach season.

Featured photo credit: firestock via firestock.ru

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams!

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                  Featured photo credit: Gabin Vallet via unsplash.com

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