Since I started the Foodie-ness blog, I’ve been getting a lot of e-mails on “how to lose weight” and “how to burn belly fat”. During my journey to get fit I’ve been going through different experiments with my diet and my workout habits. It has taught me an incredible amount about my body and overall health. Although I’m still feeling nervous when publishing progress pictures, I really-really hope my transformation, story, lessons learned and experience can help YOU to realize your body dreams!
Today I want to share 7 lessons learned that really helped me in making a body transformation and boost my health. Please let my tips be your inspiration and motivation to find the inner-power and believe you can achieve a-ny-thing you want! I used to think that every girl on the world could be skinny and fit, but it would never be me who’s feeling happy in a bikini. Well, I still have my uncertainties but I have a better self-esteem than ever before. Why? I took care of myself!
I lost 13kg weight in total, my skin has cleared up, my mind is in the best place ever, I’m feeling energized all day and wake up before my alarm, I eat clean, I run, I lift weights, I have muscles and strength: I sparkle with my body and mind. Girls, achieving and maintaining a healthy and fit body takes time, patience and consistency, but it’s SO worth every day working for it!
7 Times a lesson learned:
Do plenty of plyometrics, also called “jump training”. Adding a jump to my exercises in each workout helped me to make it fun and boost my muscle power, balance, strength and agility. For example: jumping lunges! Click here to read how I do it.
2. Go for a HIIT
Try to swap your regular cardio workout for a HIIT. I hear a lot of times from girls that they find it a bit scary to try a HIIT, because you’re afraid to fail and can’t complete it. I feel your pain, because I’ve been there too but STOP! We all can do a HIIT and you will also get better each time. It’s about progress! With a HIIT you’ll burn many more calories and fat and you’re workout won’t take so long. Doing HIIT really showed some impressive results to my weight and body, click here to read how I do my running HIIT.
3. Increase workout intensity
When I started with fitness and working out I didn’t dare to challenge myself and push the limit. At a certain point I went to the gym with my boyfriend and he really pushed my buttons – in a positive way! Suddenly I was able to lift more weight and do more reps, WOW!? So girls, break through your fitness plateau and keep on finding satisfaction in new and challenging exercise regimen. This method helps me to go better if you want better, and thus look better.
4. Workout your entire body
At the beginning of my fitness journey I only wanted to do cardio (lose weight?) and core workouts (flat stomach?), but that’s NOT how it works. You really have to work on your entire body and train each muscle group to get the best results. A full body workout will give you a well balanced fit body and help you get the most out of your workouts!
5. Create clear & track able goals
By setting yourself some clear and trackable goals you are ahead of the curve. Creating goals can make the difference between failure and success. When I started working out, I just wanted to “lose weight” and “have a flat belly”. But that’s not track able! When I agreed to myself that by summer X I want to lose X weight, have X fat %, X muscle % and workout X times a week I had a goal! Accomplishment comes from surpassing goals and that gives me a satisfied and happy feeling. After that moment I kept using this strategy and it still helps me to keep going and stay motivated.
Please don’t ever believe you have to choose a crash diet, stop eating or get obsessed and anxious with food. Losing weight really fast by eating less calories or cutting the carbs is not sustainable or healthy and will hurt your metabolism. Confession: I tried it myself. Lesson learned: not working at all! My crappy diet caught up to me and though I experienced fast weight loss, I had to eat less each day and still had a lot of body fat (much more than now!) and didn’t look healthy at all! It’s so-so-so important to eat properly and regularly. Nowadays I eat a lot, 5-6 times a day and I achieved my preferred body weight with a lower body fat % and more muscle %. My body and mind is in such a happy place and nutrition is key for it. Click here to read how much calories you should consume to achieve your personal body goals and here to know what to eat.
7. Cheat meals
Ok so cheat meals can’t miss on my lessons learned list! When I first started seeing results and my body finally changed I got anxious to eat bad. Do you recognize that feeling? I worked so hard that I didn’t wanted to waste it with a piece of pie or some french fries. Cheat meals are part of the deal and really: they help me every week to stay 100% motivated and maintain a healthy lifestyle. Read here which cheat meal strategy I use to get fit.
Final words: Dreams don’t work unless you do! You’re all strong, powerful and beautiful girls who can feel healthy, happy and confident. Healthy is an outfit that looks different on everybody but feeling healthy from the inside is universal. Take care of yourself, like I did. Oh and don’t care about what others say or do, it’s about your happiness. Oops..lesson learned #8 ha ha!