fitness Archives — Page 2 of 2 — ShesTough
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Tag: fitness

Gaining Weight Quickly: 4 Superb Tips

weightgain- shestough

ON THE JOURNEY TO GAINING WEIGHT? HERE ARE 4 MUST DO’S!

LOSE WEIGHT VS GAINING WEIGHT

In society, much of the focus on the health and fitness industry seems to be on losing weight. However, there are many other females who are interested in gaining weight. Whether it’s for muscle gain or perhaps just going for a fuller appearance. In today’s post, we’re going to address gaining weight, and it starts with these 4 simple tips.

Fix Your Sleeping Pattern – Sadly, we live in a society where sleep isn’t considered as a necessity in life. Over time, this leads to health issues, headaches, stress, and ill mental health. Therefore, you should be looking to introduce a new sleep schedule to your life with at least eight hours per night. With this behind you, the day will become easier, you can pair it with a healthy diet, and you’ll feel fully refreshed in the mornings.

Calories and Protein – Of course, your diet is essential when looking to add weight so add protein and boost your daily calorie consumption. Although this sounds obvious, people continue their regular diets without adding more calories; if you exercise regularly, you aren’t consuming enough calories for weight to be stored instead of being burned away.

While on this note, we aren’t saying you have free rein to eat whatever you want. Instead, you need to make healthy decisions such as drinking full-fat milk, using avocado oil, and eating nuts; these options will always be better than sweets and chocolate.

Weight Gain Supplements – If you don’t see the results you desire, be sure to check the market for supplements and shakes. Nowadays, you can find calorie-based shakes that add to your daily count without the hassle of cooking another meal. As a word of warning, you should never fully depend on these shakes because you still need the nutrients from your meals, but they can be good to boost your daily calorie count.

Eat More than Most – When creating a diet plan, compare it to those who are looking to lose weight or maintain their weight. At all times, you should be eating more than those of a similar size, so you consume more calories, and the body can start to build as opposed to constantly burning off what you eat.

Summary – With these additions to your life, you’ll soon notice a change, and you can add the weight you desire for a fuller appearance in a sustainable and healthy way! 

Consider joining the ShesTough program to help you with a structured program that can assist you with your weight gain as long as you follow the above tips.

How to Stay Mentally Tough Through the Rough Patches in Life

Be Mentally Strong

Life is tough. We realize how tough it can be as we head into adulthood and it stays with us for the rest of our lives. However, despite knowing this, there are still a significant amount of people who don’t know how to act when the tough times come. For this reason, we have ten excellent tips to be mentally strong, they are listed below.

  • Positive People – In your life, there are sure to be people who have a positive impact on what you do. If so, always come back to these people as the ‘center’ when times get rough. Not only will they calm you down, but they can also help you to realign yourself with your goals.
  • Slow Down – Nowadays, everything seems to move by at a million miles per hour. If you want to stay calm and look at a problem objectively, you need to slow everything right down.
  • Have Belief – Why did you start on this journey? Whether it’s your personal life or career, remember why you started on your current path and used this for confidence. If you didn’t believe at the beginning, you wouldn’t have started at all so keep believing.
  • Get zzz’s – When things get on top of us, we tend to stay up all night to find a solution. The longer you stay awake, the more you’ll struggle the next day so remember this. We sleep for a reason; as well as rebuilding your energy, sleep will organize your mind so get to bed!
  • Be Mindful – If you have anxiety or feel as though everything is getting on top of you, mindfulness is a fantastic art to practice. Focusing on being in the moment and nothing else, this will allow you to take stock of the situation and just slow things right down.
  • Do Something Good – Sometimes, we lose track of where we are, and we get so caught up in our own world that we forget everything else. For this reason, we suggest visiting an orphanage or perhaps even a shelter home. By doing this, you’ll soon realize everything you take for granted and this will help moving forward.
  • Get Motivated – If you’re expecting to provide your own motivation every single day, you’re going to struggle because sometimes it just isn’t there. On these days, utilize the people around you or just watch a simple TED Talks video on YouTube. In under 15 minutes, this will put everything into perspective and help to keep you going.
  • Laugh – When was the last time you laughed? Not just a fake smile, we mean really laugh at something that suits your sense of humor? If you can’t remember, this isn’t good enough. Once you’ve finished reading this, go and watch or read something that’ll really make you chuckle. Of course, this feels great, but it also allows you to forget about your troubles for a while.
  • Stop Talking – If the whole world seems to be turning against you, we urge you to think before you speak. Why? Because comments expressed when in this frame of mind will be led by emotion as opposed to rational thought. For the moment, just soak up your surroundings and start working towards a solution rather than getting yourself into trouble at work, at college, in your personal life, or anywhere else.
  • Exercise – Finally, exercise is always a great one to remember because the blood gets pumping around the body, endorphins are released which makes us feel great, and we can watch our favorite show or listen to music at the same time. Join shestough.com today to get started with your 30-day transformation challenge

With these simple tips, you can get over the small mountains of life and begin to enjoy what you’re doing once again. If you feel lost or as though everything is going against you, use the tips above, be mentally strong and refresh your positive mindset!

Also checkout our youtube channel: https://www.youtube.com/shestough

7 Weight Loss Tips: Keeping fat far away!

7 Weight Loss Tips

The science and knowledge of our bodies has advanced, we now know just what it takes to lose weight and keep it away for good. As a result, we’ve compiled seven of the best weight loss tips so you can get started today!

Water, Water, Water – Ever been told to drink ‘x’ amount of liters of water per day? In truth, we probably all have but do you know why? Ultimately, water contributes to a number of bodily functions since it makes up half of our bodies. From reducing hunger to carrying nutrients to cells, you should be maintaining your water levels each day. 

All About the Fiber – Firstly, millions of Americans suffer from digestive issues every year, and this is because the Western diet has a distinct lack of fiber. As well as the digestive system, fiber also affects your weight so lose the peeled potatoes, white flour, and white rice (these contain no fiber). Instead, make the change to quinoa, multigrain, and brown rice.

Burn Those Calories – Although there might be ‘diets’ that claim you don’t need to exercise, sustainable weight loss will always come from a combination of exercise and dieting. As long as you burn more calories than you consume, you will lose weight, and this is simple science. When you’re finally happy with your weight, these two factors need to level out.

Balanced Exercise Plan – At first, going for a run every day will be fantastic for your body, but its effectiveness will soon disappear. Therefore, you should be looking to vary your exercises by introducing focused workout routines. For example, cardiovascular work should be combined with strengthening as well as stretching exercises. Once you do this, the results will come even quicker because your body won’t know what’s coming next and the calories will keep burning.

Increase All Activity – Did you know a change of habits can lead to greater success? For example, why drive to work when it’s within walking distance? If you start walking, cycling, using the stairs instead of the lift, and make other simple changes like this, your metabolism will increase, your mind can refresh, and your body will thank you in the long-run.

Take Care of the Mind – Overall health isn’t just about the physical aspect but also your mental and emotional wellbeing. Therefore, you need to look after your mind and attend mental health counseling if ever required. Over time, you should become happy with who you are and have a healthy relationship with yourself, but this can only be achieved with the right building blocks. Whether you do it alone or with the help of counselors, friends, and family members, this will be unique to you.

Get Good Rest – In today’s world, sleep is one of the most undervalued things in the world. Despite this natural process being so pivotal to our health, many of us stay up late, get up early in the morning, and reach a state of constant tiredness. During sleep, our bodies and minds have a chance to completely switch off and recharge the batteries. If you don’t get sufficient amounts, you put your body and mind under unnecessary stress so start some positive habits today to unwind. For example, leading up to bedtime you might listen to classical music, have a bath, drop all technology, eat no food, etc.

There we have it, seven excellent weight loss tips for sustainable weight-loss, so it stays off in the future. Once you get into these habits, it allows you to be healthier and therefore happier from within which is a great foundation from which you can start your new life! Need a nutrition plan? Joining the ShesTough™ program includes a nutritional meal plan. Click HERE to join!

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