The summertime is fast approaching! This brings certain fitness expectations when it comes to our bodies! While all bodies and body shapes are beautiful, our health and fitness levels can always be improved. Better fitness brings better mood, self-esteem, and increased joy.
However, most of us lack confidence in our ability to introduce useful fitness habits into our daily routines. Even more difficult is to maintain those habits past day one! Coming to the rescue, we prepared an exciting 30 Days challenge to improve your fitness! This challenge will get you summer-ready in no time! 30 days is all you need to change your habits and live a better life!
Here are 5 things you can do:
NO SODA! To improve your fitness
One of the most efficient ways to lose weight is to maintain a calorie deficit. This means that you spend more energy than you consume in the form of food and drinks. Drinks are the main keyword here. A lot of “empty” calories are contained in flavorful, but sugary sodas. These sodas grant temporary satisfaction, however essentially they do not keep us satiated. For instance, there are 41 calories in 100 ml of soda. This does nothing to improve your fitness! A good recommendation in that regard is to drink more water when thirsty. Additionally, make sure to eat a balanced diet to satisfy your cravings.
Drink 1 gallon of water per day
As mentioned above, one of the best ways to reduce soda cravings is to increase your water intake. 1 gallon of water is approximately 4.5 liters. That is around 4 water bottles a day! Most of us drink significantly less water than our bodies require. This impacts a lot of things, including our mood, concentration, and fitness capacity. Dehydration might also cause headaches, dizziness, sleepiness, and low blood pressure. So, get drinking!
Workout at least 3 times a week for 30 minutes (if starting our) if not 4-5 times a week for 45 minutes
One of the most obvious ways to improve your fitness level in 30 days is to become physically active. Beginners could start with light exercise for a duration of 30 minutes. Then, they could increase the tempo or add weights. For starters, working out 3 times a week is enough. Additionally, they could also increase the duration by 5 minutes each day. In case you are already advanced in your fitness journey, you should work out 4-5 times a week. Your workout sessions should last around 45 minutes. However, feel free to adjust these recommendations depending on your schedule! If you manage to get this going for 21-30 days, your fitness level will undeniably improve! You will also have formed a brand new healthy habit.
Fitness overload: Do 25 squats every time you go to the bathroom
This is a fun one! Choose an activity you do each day, but at a moderate frequency. For example, we have chosen going to the bathroom! Every time you go to the bathroom you can perform an exercise of your choice. If you want to train your booty, then the simple squat is a proper one. Perform up to 25 reps of your chosen exercise for optimal results! This is an effortless way to sneakily include some exercise even into your busiest days! Your fitness will improve in no time!
30 seconds plank in the morning before you get ready and 1 minute at night before you go to bed
Another way to sneakily add fitness into your daily routine is by performing the plank. The plank is a simple exercise that guarantees amazing results! The most efficient way would be to perform it right after waking up and then again at night before going to sleep. In the mornings, you can start with 30 seconds and slowly increase the time limit. At night, you might try going a bit harder with 1 full minute. This will target your abs for sure and contribute towards a stronger core.
Otherwise, the plank is considered to be an isometric hold exercise. Isometric means that the contraction of the core muscle is static. Specifically, to the outside observer, there is no movement of the muscle. The plank position is very similar to the push-up position. While performing this exercise, the entire body’s weight is placed on the toes, elbows, and forearms. If you’re feeling strong, then you can also try one of the many variations of this exercise! You will see results for sure!
Finally, it’s no fun performing fitness challenges on your own! As such, share the love and ask a buddy to join in! This could be your friend, your spouse, or maybe even your neighbors! They will thank you for it!