Start the year right! Vow to get your best body this year. We have come up with monthly challenges that we hope will help keep you on track. They say a journey of a thousand miles begins with a single step. We know that fitness is not an overnight process. Starting slow and aiming for small milestones each month is the most practical way to get more fit and healthy. Go challenge yourself!
We, Filipinos, love our white rice so this can be a challenge. Start with eating less of them instead of eliminating them altogether. Eat fewer refined and processed carbohydrates such as white rice/bread/pasta, chips, sodas, pastries, to name a few. Opt instead to replace them with healthy carbs like whole wheat bread, whole grain pasta, lots of fruits and vegetables.
If you were completely sedentary, start slow. Commit to 10 minutes of exercise at least 3 times a week. We have several short workouts you can download for free here. Gradually increase the duration of your workouts as you get stronger.
You’ve laid out the foundation for a fitter you last month. Challenge yourself this month and commit to a training program. If you don’t know where to start, hire a personal trainer. Search our database and find someone to help you get started. If this is not in your budget, check out our article on How to Get To Get Started on Your Weight Training Program. There are also several online resources you can check out. We constantly share them on our Facebook page. Follow us if you haven’t yet. Still at a loss? Google is your friend.
People who are looking to get more fit have higher chance of success when they work out with someone. We’ve outlined the benefits in our article 6 Reasons to Workout with a Partner. You can search our database and find gym buddies or workout partners near your area.
Vary your workouts and try something new this month. Join a group class. Try a new activity. Have you been working out at home most of the time? How about trying to workout at the gym this time? Get access to more equipment to challenge yourself. We’ve shared 10 Gyms in Manila You Can Try For Free.
We are almost halfway through the year. Can you see your progress? It’s time to up the ante and try focusing on specific muscle groups to get that toned body you want. Let’s start with your core. Strong core muscles make it easier to do many physical activities. And it helps you get that coveted washboard abs. Don’t just stick to crunches. Plank is a great exercise you can do. We’ve shared 15 variations for you to try here.
Push up is a basic move but it can be really hard. Mastering it can seriously shape your arms and shoulders and will definitely make you stronger. Have you seen the lady we posted about that did push ups for 100 days? She started from barely being able to do a push up on Day 1 to doing clap push ups on Day 100. Watch her video progress here and be inspired with how she transformed her upper body.
Protein is an important component of every cell in your body. Your body uses protein to build and repair tissues. High-protein diets are known for their fat-reducing benefits. One reason they work is that eating a lot of protein reduces hunger. Protein is filling and when people eat more of it they are more quickly satisfied and eat fewer calories. Adding more protein to your diet will help you build more lean muscles as well.
For a lot of women, hips, butt and thighs are the biggest problem areas when it comes to fat loss. Women tend to store fat there and it’s generally harder to shed fat on those areas. And don’t get me started on cellulites! The key to losing fat and those ugly bumps is building muscle. Plus, we know how good lean legs and a toned butt looks like! Check out some lower body workouts from our list of free workout downloadables here.
You know the secret to having an hourglass figure? It’s not making your waist smaller. It’s building shapely shoulders. Most people don’t realize how your upper body contributes to your overall physique. So this month, let’s work on your shoulders and arms. Get rid of those bat wings and jiggly arms. Check out some arm workouts from our list of free workout downloadables here.
Think about one food that you know is bad for you and make the commitment to completely remove it from your diet. Start with something more straightforward like removing soft drinks. Some more ideas are removing white rice completely and opting for brown or red rice instead. Or resolving to never drinking alcohol. Or even more extreme is removing meat in your diet and going completely plant-based. Whatever you choose to eliminate, make sure it’s something realistic and you can stick to. It may be difficult in the beginning but the benefits of doing so will be worth it.
Has it already been a year? We hope that the monthly challenges have helped keep you on track to a fitter and healthier you. But don’t stop there! This month challenge yourself by breaking your personal bests. Beat your squat, deadlift or bench press record. Start learning how to do pull ups. Beat your 5K or 10K PR. Master the pistol squat. The only way to get stronger is to get out of your comfort zone.