Many people struggle with finding the right training routine that works for their body and lifestyle. In fact, research has shown that the majority of individuals who start an overly intense workout plan tend to quit it within the first few months (2016). That's why we've put together a list of tips to help you achieve your fitness goals and finally see the progress you've been hoping for.
From setting realistic goals to fueling your body with the right nutrients, these tips will help you reach your full fitness potential and put you on the path to success. And the best part? You can achieve it all with a compact and effective tool - a resistance band. A fitness band not only helps with muscle activation, increases your range of motion, but also provides resistance for strength training.
So, with these tips in mind, grab your fitness band and get ready to sweat, tone, and conquer your fitness journey!
1. Start with a realistic and achievable fitness plan
Planning your workouts is as important as the workout itself. So, set achievable fitness goals that work with your schedule. Don't be tempted to start too fast or too intensely, to avoid injury. Thirty minutes of exercise, five days a week would be a good start. Gradually increase the intensity or duration of your workouts, and before you know it, you'll be smashing your fitness goals like a pro.
According to a study published in the Journal of Health Psychology, people who set specific, measurable fitness goals are more likely to achieve them (2007). For those who need a little help, our STRAFFR coaches have curated some workout plans in our app to get you started. So, let's do this together, and make fitness a habit we're proud of.
2. Incorporate strength training
Incorporating strength sessions into your training program is essential. Building lean muscle mass with exercises using a resistance band boosts your metabolism and helps you burn more calories, even when you're not working out. Studies show that resistance training can increase resting metabolic rate by 7% in just 10 weeks (2012). And if you need to add more weight to your strength training, grab the STRAFFR Strong Band.
Moreover, take your workouts to the next level with our expert athlete Coaches, like Niels Giffey and Max Planer who will guide you in their 8-week plan on the effective way of incorporating strength training. With their expert advice and tips, you will definitely see improvement in your fitness journey.
3. Eat a balanced and healthy diet
You are what you eat, so it's important to fuel your body with the right nutrients. Eating a balanced and healthy diet is key to getting in shape. Make sure to include more whole foods in your meals, such as fruits, vegetables, lean protein and whole grains. And don't worry, we're not saying you can't indulge in your favorite treats every once in a while! Just remember to limit processed and sugary foods as much as possible.
Staying hydrated is important for overall health and fitness. Make sure to drink plenty of water throughout the day and at least 2 liters, especially during and after exercise. This will help your body function properly, prevent dehydration, and also help you if you want to lose weight.
5. Stick with it!
As with most things in life, consistency is the key to achieving your fitness goals. Make exercising and healthy eating a part of your daily routine. Don’t hesitate in finding a workout buddy to help you stay motivated.
Alternatively, maximize your progress by joining the STRAFFR community on our app. Where you get to compete with other users and track your monthly ranking & monitor your progress - that's surely going to up your motivation to stay fit. ;)
However, remember that getting in shape is a gradual process, so be patient and celebrate your progress every step of the way. We're cheering you on!
Remember, getting in shape is a journey, not a destination. It takes time, effort, and dedication to see real results, but the benefits are immeasurable. By starting with a realistic fitness plan, incorporating strength training, eating a healthy and balanced diet, staying hydrated, and being consistent - you can achieve your fitness goals and improve your overall health and well-being. So, take that first step today and let STRAFFR help you along the way. We're here to support you and celebrate every milestone on your fitness journey!
King, George, et al. Reverse Your Diabetes in 12 Weeks: The Scientifically Proven Program to Avoid, Control, and Turn Around Your Diabetes. United States, Workman Publishing Company, 2016.
Looney MR, Matthay MA. The role of protein C in sepsis. Curr Infect Dis Rep. 2007 Oct;3(5):413-8. doi: 10.1007/s11908-007-1008-x. PMID: 24395479. https://pubmed.ncbi.nlm.nih.gov/24395479/
Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332. https://pubmed.ncbi.nlm.nih.gov/22777332/