8 Quick and Easy Weight Loss Hacks To Accelerate Your Results

 

8 Easy Ways to Accelerate Your Weight Loss

 

Living the fit and healthy lifestyle isn’t a piece of cake (literally) and at times it can be pretty difficult. While eating healthy and working out are two pieces of the wellness puzzle, there are small things you can do on a daily basis to help lose weight fast! Here are 8 weight loss hacks that will transform your body and mind to get you into a healthy state. Small, daily acts turn into big gains in the end. Plus, some of these small things will turn into habits that you won’t even think about anymore! It’ll become second nature to you.

 

When you lose weight the healthy way, there are more than just physical benefits from healthy lifestyles. You’ll experience mental and emotional benefits from working out and eating right! If you have a good fitness planner, you can even take these hacks to the next level! 
 

8 Weight Loss Hacks You Can Start Doing Today 

 




 

 

1. Skip the fruit juice… just eat the fruit.

 

Fruit Juice often has extra added sugars and artificial sweeteners. Forego the fruit juice and just eat the fruit! Another alternative would be to invest in a water bottle that has an infuser! Put some fresh fruit in the middle (infuser) and you can enjoy a fruity beverage! 

Related Post: Sparkling Water Fruit Infusion Recipes

 

 


 

 

 

2. Eat protein at every meal (and snack).

 

If you’re working out, protein will help repair your muscles so that you get stronger and leaner. Protein also helps you get over muscle soreness. But most importantly, protein fills you up faster and keeps you feeling full longer.

 

3. Invest in excellent tupperware or meal prep containers.

 

Meal prep is one of the best practices to keep your diet in check. You’re more likely to eat unhealthy things when you’re hungry and tired. But if you have pre-made meals ready to go, then you can eat those instead! Meal prep tupperware can help keep those meals fresh for longer.

 

 


 

 

 

4. Stop eating out or ordering delivery often.

 

Fast food and dine-in restaurants are notorious for overindulgence. You get way more food than you could possibly want or need. And not only that, but the food is often greasy and/or unhealthy. That’s why it always tastes so good! Because restaurants are often using full-fat and full-caloried ingredients.

 

5. Ditch the soda, try sparkling water with fruit instead.

 

Soda is rich in chemicals, sugar, and more. If you are a soda-addict, try sparkling water. You can make sparkling water taste good with some fruit infusion recipes! If you’re on the go, put that water or sparkling water in a stainless steel cup that will keep it cold ALL DAY.

 

 


 

 

 

6. DON’T ELIMINATE CARBS!

 

Carbohydrates have gotten a bad reputation over the past few years. Carbs give us energy. Our brain and our body need carbohydrates. However, there are some carbohydrates that are better than others. Stay away from processed and refined carbohydrates like french fries, potato chips, ice cream, etc. But keep good carbohydrates like whole grains.

 

7. Completely chew your food – and don’t stuff yourself.

 

When you eat very quickly, you’re more likely to overeat because the “I’m full!” signals from your stomach to your brain can’t keep up with your mouth. This can also cause that “stuffed” feeling when you’ve literally stuffed yourself with food. Eat until you’re satisfied… if there is still food on your plate – grab that tupperware and save it for later! 

Related Post: 30 Gifts for the Fitness Lover

 

8. Shop the outer aisles of the grocery store.

 

The outer rim of the grocery store is where you will typically find the natural foods: the proteins and meats, the vegetables, the fruits, etc. The aisles are often the processed items — which aren’t all bad, but don’t get the majority of your groceries from them!
 

 

 



 

 

 

These weight loss tips may some obvious and common sense… but they are so hard to follow sometimes. Convenience often trumps health; So it is up to ourselves to find the discipline to plan ahead and keep our eyes focused on our health. These healthy tips are guaranteed to help you become healthier and fitter. If you are just starting out, focus on 1-2 of these health hacks each week. Some may work better than others, just find what works best for you!

The Best Ab Workouts for Women Looking to Lose Fat

 

The best ab workouts for women from the fitness blog, Cardio, Weights, and Protein Shakes. Lose stomach fat and tone your stomach area with these workouts and get your body summer ready!

 
 

With summer quickly approaching, men and women are preparing themselves for the season of swimsuits. Many have packed on a few pounds during the winter months (don’t worry, we are predisposed to do so)… and want to lose that winter weight before taking off our swim cover-ups at the beach this summer.

 


 

Fitness blog, Cardio, Weights, and Protein Shakes, has several free ab workouts to choose from and look through. Some of these core workouts have downloads to go with them. For example, our “Quick Ab Workout” has a freebie that will give you illustrations and demonstrations of how to do each exercise correctly. And you can download it straight to your phone to reference while you are working out! 

 


 

Best Ab Workouts for Women

 

 

 

1. Fun, Quick Ab Workout on Your Next Ab Day

“When you do not have hours to spend at the gym, try this fun, quick ab workout to tone your stomach in 30 minutes or less!”

 

 

 

2. Ab Workout to Blast Belly Fat For Good

“The latest Core/ Ab Workout to lose belly fat from Cardio, Weights, & Protein Shakes. No weights or gym equipment needed! Can be done anywhere.”

 

 

 

3. The Ultimate Toned Tummy Ab Workout

“Sculpt your six-pack with this free ab workout! These exercises are designed to target your upper and lower abs, as well as your obliques.”



 

Bonus Posts to Tone Your Abs

 

 

 

4. 35 Fun Plank Variations For An Outstanding Ab Workout

“The standard plank is a staple in ab workouts. Change up your core work with these 35 plank variations, designed to sculpt your abs.”

 

 

5. The Best Ab Exercises to Burn Belly Fat in Record Time

“If you want a toned stomach or a six pack, you need to be incorporating the absolute BEST ab exercises in your ab workout routine.”

 

 

You may also enjoy these other workouts found on Cardio, Weights, and Protein Shakes!

 

The benefits of shoulder workouts and exercises are numerous. From aesthetics to health benefits, upper body exercises and specifically shoulder exercises are where it's at! Find out about the benefits of delt exercises and also the best shoulder exercises to do to tone your delts!

The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

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The best arm workouts for the gym or for home need to include these 5 arm toning exercises. These arm exercises are good workouts for the biceps and good workouts for the triceps. Get rid of arm fat by doing these upper arm exercises with weights, resistance bands, or dumbbells!

5 Exercises to Lose Arm Fat You Need To Do Now

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Need exercises for your butt? Here are 5 of the BEST exercises to tone your bum. Learn from a personal trainer, how to tone your butt and get a butt lifting workout in! These exercises for your buttocks will help you get a round sexy booty in no time!

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LEG WORKOUT PLAN! These leg workouts (with the best leg exercises) for women can be done at home or at the gym! These are 5 of the best leg toning exercises. They'll help you lose thigh fat, tone your calves, lift your butt, etc.! Enjoy this workout for legs

The Best 5 Gym & Home Leg Exercises You Need To Do

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Leg Day Workout: This is a workout for thighs, especially exercises to tone your butt and thighs! Hamstring exercises, inner thigh fat workout, exercises for glutes, and calf exercises! Lower body workouts help burn fat fast because you're working the largest muscles in your body.

Killer Leg Day Workout for Strong, Flawless Legs

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Lose thigh fat with this workout for legs! This Leg day workout plan gives you great exercises for thighs, calf exercises, and buttock toning exercises! Enjoy this great leg workout!

Get Rid of Thigh Fat with this Killer Leg Day Workout

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The Best Shoulder Exercises To Tone Your Delts and Upper Body Quickly

 
The best shoulder exercises to do to tone your upper body and tone your delts! The deltoid muscles should not be neglected!! So try these deltoid exercises for your shoulder day workout.

 

Discover the best shoulder exercises for toned, sexy shoulders! 

Why You Need To Do Shoulder Exercises

 

Whether you run, hike, play sports, or lift weights in the gym, your lower body muscles naturally receive more attention and are more frequently worked out compared to your upper body. Therefore, your upper body muscles need some special attention! This muscle group includes your biceps, triceps, back, chest, and shoulders. That being said, the shoulder muscles are often neglected in upper body workout routines over arm workouts, chest workouts, and back workouts.

If you don’t want to dedicate an entire workout to shoulder day, you should absolutely incorporate shoulder exercises, especially the BEST shoulder exercises, into your workout routine. Here’s why. 

 




 

 

 

The Benefits of Training Your Shoulder Muscles:

 

1. Aesthetically, sculpted and toned shoulders look fantastic. 

2. Shoulder exercises and toned deltoid muscles promote better posture.

3. Working out your shoulder muscles will support your shoulder joints (and keep your rotator cuff safe!). 

4. Healthy, strong shoulders will help you do most upper body exercises. Additionally, strong shoulders will help you increase weight when performing those exercises and perform more reps!).

Related: Sculpt and Tone Your Delts with this Shoulder Workout

 

 


 

 

 

The Best Shoulder Exercises

 

These are the 5 best shoulder exercises to tone your delts and shoulder muscles. These deltoid exercises will give you the sculpted shoulders you've been wanting!1. Front Raise: Stand with your feel shoulder width apart. Your arms will be relaxed by your side, holding light to medium dumbbells in each hand (overhand grip). Starting with your right arm, slowly lift the dumbbell in front of you until your arm is straight out in front of you. Lower the weight steadily back to it’s starting position and repeat with your left arm. 

2. Lateral Raise: You will be standing with your feet shoulder width apart, with your arms at your side holding light to medium dumbbells in each hand. Slowly and steadily raise your arms outward (to make a T with your body). Raise them until they are parallel with your shoulders, or slightly past parallel. Bring them slowly back down to your sides in a controlled way. And don’t lock your elbows!

3. Overhead Press: You can be standing or sitting for this exercise. If you choose to stand, I recommend standing in one of two ways. Either stand in a split stance, with one foot in front of the other, or with your feet shoulder width apart. You can also do the overhead press with either a barbell or with dumbbells. You will start with the weight at your upper chest. Your palms will be facing forward; and your elbows will be directly under the weight (and keep them slightly inward towards your body). Push the weight upward and keep it in line with your body – just don’t hit your face! Push it all the way up – but don’t lock your elbows at the top. 

4. Rear Delt Fly: The rear delt raise / fly can either sit or stand for this exercise. Either way, bend your torso and chest forward, while keeping your back straight and your abs engaged. Your arms will be hanging down in front of you, holding dumbbells in each hand. Your palms will be facing each other and your elbows will be slightly bent. Raise the dumbbells outward until your arms are parallel to the floor and your shoulders. Make sure to control the movement as you lower the weight to avoid accidents or injury!

5. Crawlout / Inchworm: You will begin in the plank position (on your hands). Slowly walk your hands towards your feet. Once you’ve made it up to your feet, push with your hands to propel yourself so that you can either clap or so that you can tap your shin bones with each hand. Then, start walking your hands back out to the standard plank where you started. You can bend your knees slightly if you are not very flexible like I am!

 




 

 

The five exercises listed above are, hands down, my favorite and the BEST shoulder exercises that you can do. These five shoulder moves target and strengthen each of the muscles within the shoulder. There are plenty of other exercises you can do that will make your shoulders and upper body stronger. 

Related: Halter Top Ready Shoulder Workout

The Best Upper Body Exercises to Help You Do Your First Pull Up Quickly

 

It took me a very long time to do my first pull up. I could have accomplished my goal of lifting my body above that pull up bar in a fraction of that time if I’d had the right training and the right help, like a “Pull Ups for Beginners” guide. Having some guidance and know-how would have saved me a lot of time and frustration. In hopes of helping others learn how to do their first pull up, or increase the number of pull ups they can currently do, I’m sharing the best arm and back exercises I did that made the difference. 


 

Pull Ups for Beginners

 

If you are ready to learn how to do a pull up and willing to put in the work, then you’re already half way to your goal. Doing a pull up is not about sheer upper body strength. It’s about will, determination, perseverance, and form. Ha, almost anyone could do a pull up if they could have a jumpstart and swing their body into it! But… would they have that overwhelming sense of accomplishment and pride afterwards? No. You want to be able to do a perfect pull up, with pristine pull up form. 

Before trying these upper body exercises, refer to the tips found in How To Do A Pull Up to help you reach your goal. These tips, combined with the exercises detailed below, will give you exactly what you need in order to do a pull up. This is not an easy task. But it is well worth the effort you will put in. Not only will you be able to say “I can do a pull up,” you will also have the lean and strong muscles required for it (which is a bragging right all by itself!). Your back will be sexier, your arms will be slimmer, and your confidence will be shining. Reaching a goal like this is so much more than the goal itself.

The Best Upper Body Exercises For Pull-Ups

 

1. Rows:

Rows are pulling exercises that primarily strengthen your back muscles. There are a ton of ways to perform rows, but they all work your back (and your arm muscles) – so they are PERFECT for helping you increase your upper body strength so you can eventually pull your body weight up! 

 

  • Bent Over Dumbbell Row: With a dumbbell in one hand, place your opposite knee and hand on a bench to become parallel to the ground. The arm with the dumbbell should be hanging at your side. Bring the weight towards your chest, while keeping your elbow inward and tight to your body.
  • Barbell Row (Overhand and Underhand Grips): Bend your torso forward, bend your knees slightly., and keep your back straight. Bring the barbell towards your belly button.
  • Inverted Row: Best done with TRX equipment or a Smith machine. With your back towards the ground and your hands on the bar (or TRX grips), pull your chest up.

2. Lat Pulldowns:

Using a cable machine or a lat pulldown machine, sit facing the machine. Grip the bar, lean back slightly (but keep your back straight), and slowly bring the bar down towards your chest. Squeeze your lats together (imagine your back muscles are swallowing up your spine). There are many variations of the lat pulldown, but they’re ALL great! Pulldowns are a tried and true exercise for “Pull Ups for Beginners.”

  • Wide Grip Lat Pulldown: Many pulldown bars curve downward at the end. So, instead of gripping the bar at shoulder-width apart, go wider (like to wear the bar is curving down).
  • Narrow Grip Lat Pulldown: Decrease the distance between your hands and keep your elbows tight by your side.
  • Reverse Grip Lat Pulldown: This is usually done with a narrow grip (less tension for the elbows). Usually your palms are facing away from you. When performing the reverse grip, your palms should be facing towards you.
  • Behind The Head Lat Pulldown: Instead of pulling down towards your chest in front of you face, you will sit up straight and pull the bar down behind your head (towards your traps).

 

3. Assisted Pull Ups:

You will either be performing the pull-up motion with an assisted pull up machine or by using pull up bands. Regardless of the method, the band or the machine will help you lift your body weight. Not every gym or workout space has the full machine; So, I personally recommend investing in a pull up assist band!

4. Pull Up Negatives:

This is the ONE time you have permission to jump into your pull up… only because this is a strength building exercise to work on doing a pull up! Jump (or use a chair) to get your chin above the pull up bar. Then SLOWLY and STEADILY lower your body back down to the hanging position. This exercise should only be down if you have at least some upper body strength to depend on!

 

Don’t neglect your other muscle groups while you are working on your pull ups. Just because pull-ups primarily utilize your arms, shoulders, and back muscles,  you still need to train other areas. For example, your core needs to be strong for pull ups as well! Dedicating some time to cardiovascular exercise as well as strength training for your core, legs, glutes, etc. is needed. This will also give your upper body some time to rest (and rest is REQUIRED for muscle growth!!) and will help strengthen other areas of your body. Additionally, giving your upper body some rest will help prevent injuries, like excessive muscle soreness, sprains, strains, tears, etc. Your physical fitness level will be at a much higher level if you train your entire body. 

Another note: always listen to your body and consult your medical doctor if you feel that something might be wrong! It’s always better to be safe than sorry, right?!

If you enjoyed “Pull Ups for Beginners” and learning the best arm and back exercises to help you strengthen and tone your upper body muscles, you may also enjoy: Say Goodbye to Back Fat with This Back Workout and Your Guide to a Toned, Sexy Back.

Hydro-Inertia Training: The Best Full-Body Resistance Workout

 

Hydro-inertia training is the best stability workout you can do! Hedstrom Fitness created the Surge so you can workout at home and LIFT WEIGHTS at home -- without all the bulky equipment! Change it Up with The Surge

One of the best ways to keep yourself out of a fitness slump is to try a new workout or training type. I’ve said this before, and I’ll say it again: You’re less likely to skip a workout if you are excited about doing it! And on the other hand, you are much more likely to get bored if you are doing the same workouts over and over again. Redundancy will inevitably lead to burnout. Don’t get to that point! Try a new workout style, who knows – maybe it’ll be your new go-to workout! 
Related: How to Get Out of Your Fitness Slump with a Sledgehammer Workout




 


What is The Surge from Hedstrom Fitness?

Revolutionary. That’s the first word that comes to mind when I think of Hedstrom‘s products. They’ve released the Bosu Ball, the Kamagon, and now the Surge. According to Hedstrom,  the “SURGE® is a product that lets you train for everyday life. A product that truly makes you better at everything! SURGE® is “living resistance” that builds an athletic core which can take anything life and sport can dish out through intense and dynamic training.” 

The Surge is a long cylinder that you can fill with water. Filling it with water makes it heavier. Theres a nifty, convenient chart on the side that tells you what the Surge will weigh with however much water you put in! It’s basically a barbell at home that you can change the weight on, without having to have a bunch of bulky equipment lying around! Bonus feature: it really challenges your stability because the water moves around inside the Surge. 

In case you don’t want to read those bulky paragraphs, let me break it down for you….

1. The Surge is like a barbell.

2. You put water in it to create resistance… The more water you add, the more it weighs!

3. It’s just one piece of equipment… No more bulky gym equipment lying around and creating mess in your home.

4. The water creates a more challenging workout – Hydro Inertia Training! The water moves around inside The Surge and creates an unstable resistance for your workout moves. Every exercise you do is more challenging with these hydro-inertia principles! 

5. You can do almost any exercise with the Surge (and the Kamagon ball!) now… anytime, anywhere!

Related: Cardio-Blasting Jump Rope Workout




 


Hydro-Inertia Training Workout

I was sent The Surge from Hedstrom to try out and it is a game changer!! I now have a great way of lifting weights on days that I don’t feel like going to the gym. Try these exercises for a full body workout with your Hedstrom Fitness gear!

Break out of your fitness slump with these new revolutionary fitness workouts. Now you can workout at home (and actually lift weights at home) with hedstrom fitness hydro-inertia training. Find motivation to workout with these new ways to train!

 

Featured Hydro-Inertia Exercises: 

  • Half Burpee: Start in the plank position with your hands in the Surge handles. Jump your feet inward towards your hands. You can either stand up, while keeping your back straight and your chest up, or you can jump your feet back to the start position!
  • Bent Over Row: Bend forward, keeping your back straight, head in line with your spine, and knees slightly bent, with the weight hanging directly in front of you. Lift The Surge towards your chest and keep your elbows tight in towards your body. Then slowly return to the starting position. You can do these with an overhand grip or an underhand grip!
  • Tricep Press: Hold the weight above your head. Slowly lower the weight behind your head… but make sure you keep your elbows inward by your ears. Slowly lift the weight back to the starting position. Side Note: It helps to stand with one foot in front of the other so that you don’t strain your lower back!
  • Bicep Curl: Stand with a split stance (one foot in front of the other), which protects your lower back. Hold the Surge with an underhand grip. Bring the weight up towards your chest, keeping your elbows stationary by your side.
Other Exercises for The Hedstrom Surge:
      • Chest Press
      • Deadlift
      • Shoulder Press
      • Front Raise
      • Lunge (and all lunge variations)
      • Squat (and all squat variations)
      • Weighted Sit-Ups
      • V-Ups
      • Oblique Twists (also known as Russian Twists)
      • And the list goes on! Check out this video library which has TONS of exercises to do with Hedstrom exercise products!!

You can get the Surge, Kamagon, or other Hedstrom Fitness products at the Hedstrom website, and you can use the code: SPHF25  for the next month for 25% off!


 *Disclaimer: This post is a sponspored post. I am thrilled to work with Hedstrom on this campaign! All thoughts and opinions are my own.


  

Try This Fun, Quick Ab Workout on Your Next Ab Day

If you need a fast workout, try this quick ab workout. It's easy to follow, especially when you don't have a lot of time to workout! This is a great workout to burn fat fast.

Not everybody has hours to spend at the gym. And for some reason, there’s a widely popular myth out there that says that if you want to lose weight or get a six pack, you have to exercise tirelessly for hours on end. That’s just not true. You can get a killer workout in 30 minutes or less. Be time efficient in the gym or wherever you workout. It’s all about how you spend your time. So, if you’re like 99.9% of the population and want to be efficient and effective with your time in the gym, try this quick ab workout on your next ab day.

Related: The Best Ab Exercises to Burn Fat Fast




 

Quick, Fat Burning Ab Workout

 

Warm Up: 3-5 minutes walking, jogging, etc. to warm your muscles up.

 

Superset 1

20 Standing Side Crunches (10 on each side)

20 Standing Criss Cross Crunches (10 on each side)

10-20 Jumping Jacks

Repeat 3 Times

 

Superset 2

10 Crawl-Outs (also known as Inchworms)

10 Reverse Crunches

20 (10 on eachside) Russian Twists

Repeat 3 Times

 


 

Superset 3

20(10 on each side) Mountain Climbers

20 Leg Lifts

20 Bicycle Crunches

Repeat 3 Times

 

Finisher Set

Plank Until Failure: Hold the plank position for as long as you can hold it.

Repeat 3 Times

 

Cool Down: 3-5 minutes of walking or jogging.

 

Download this quick ab workout to your phone. It includes exercise diagrams and it explains every ab exercise!

Download a visual workout of the "Quick, Fun Ab Workout," with a detailed description and image of each exercise.

Download a visual workout of the “Fun, Quick Ab Workout,” with a detailed description of each exercise.

Learn how to do each exercise correctly, with corresponding pictures.

Download

 

Related: 35 Fun Plank Variations For An Outstanding Ab Workout

This is an extremely effective, quick ab workout that you can do even if you’re in a time crunch. In this routine, you’re getting a cardio and strength workout in one. You’ll also feel it in other parts of your body too… like your arms, shoulders, legs, and back. Most of these ab exercises utilize other muscle groups as well. So you’ll be toning your whole body!

 


 

This core / ab workout program has 8 full ab workouts that will burn belly fat and tone your stomach!

LIMITED TIME OFFER

Download the first workout of the CWPS Core Program for FREE!

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