![]() Sometimes I walk for a minute after 10 minutes already, just because I don’t want to provoke anything. This is a reason, why I’m not pushing myself too hard. ![]() However, as a friend of mine pointed out, it’s not really the best physical strategy to go running every day (injuries, no time for the body to relax and build up strength). That’s almost seven times longer than on day one. I feel like I have made incredible improvements, and I’m proud of myself that I have come from 3 minutes to 20 minutes in only two weeks. Well, maybe still pretty pathetic to some regular runners out there, but you know what, I don’t care. Now, two weeks or 15 days into the challenge, I can run for 20 minutes straight, followed by 1 minute of walking and another 8 to 10 minutes of running. I knew I shouldn’t push myself to hard in order to prevent injury and losing the fun, so I kept increasing my running only very slowly. Two days later I upped it already by 2 minutes of running. So I did 3 minutes of running and 1 or 2 minutes of walking. Ridiculous, right?īut I didn’t let that discourage me. On my first day, I wasn’t able to run for more than 3 minutes. I am now half way through my 30-Day Challenge that I set myself: Go for a run every day.īefore I was utterly out of shape. I’m truly convinced that if I can do it, anyone can. So because I want to show you what my keys to success are and also because I would like to get my head around this whole thing, I’m writing it all down. Now, it seems like I’m falling in love with it. Lack of sleep can disrupt hormones that regulate appetite, increase cravings, and lower energy levels, all of which can make weight loss more challenging.Photography and Writing by Conni Biesalskiįollow me on Twitter and & Facebook I used to hate running. **Sleep:** Aim to get 7-8 hours of sleep per night to allow your body to rest and recover. Drinking enough water can also help to reduce cravings and prevent overeating. **Hydration:** Aim to drink 2-3 liters of water per day to stay hydrated and aid in digestion. ![]() Good choices include fruits, vegetables, whole grains, lean proteins, and healthy fats. Instead, choose whole, nutrient-dense foods that are rich in fiber, vitamins, and minerals. **Clean Eating:** Focus on clean eating, which means minimizing your intake of processed and artificial foods. Try to consume at least 20 grams of protein per meal. Good sources of protein include lean meats, fish, poultry, beans, legumes, and tofu. **High Protein Meals**: Include high protein foods in each meal to help you feel fuller for longer and preserve muscle mass. Walking is a low-impact way to increase your physical activity and burn extra calories. Use a fitness watch or a smartphone app to track your steps and challenge yourself to reach your daily goal. ![]() **Steps: **Aim to take 10,000 steps per day, and increase this by 100 steps each week. Cardio can help to burn calories and improve cardiovascular health, which can aid in weight loss. ![]() You can choose the type of cardio that you enjoy, such as running, cycling, or using an elliptical machine. **Cardio:** Include two days of cardio per week, with sessions lasting 30 to 45 minutes. Choose weights that challenge you and aim to increase the weight or number of repetitions over time to build strength and muscle. Focus on exercises that target major muscle groups, including squats, deadlifts, bench presses, rows, and overhead presses. **Strength Training**: Incorporate three days of strength training per week, either at home or in the gym. Hey Girlies Beez Summer Challenge 2023 Rules!!! 1. ![]()
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