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Stay on track with your Fitness Plans

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Track Your Successes

Weigh yourself consistently and keep track of your results in your food journal or on a graph where you can see your progress. Most people do well with weekly weigh-ins, but data suggest that weighing yourself more frequently is effective if you find that the results are motivating.

Set Small and Large Goals

While your long-term goal may be to lose 10, 25, 50, or more pounds, you need small goals to keep your motivation up. Pick weekly goals, such as losing 1 percent of your body weight, eating more veggies, or getting more exercise, and then pat yourself on the back as you achieve them.

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Get moving.

Being physically active boosts your mood, giving you the motivation to keep on track with all obligations, including your diet. For a pick-me-up, go for fun activities, such as dancing or playing sports.

Remember the “buddy system.”

Social support makes exercise a lot more fun – and a lot safer. Arrange walking groups. Set up tennis games, treadmill or spinning partners at the gym, nights out dancing, or basketball teams. What a great way to enjoy friends and get your workouts in.

Take a “two-minute check” every month or so.

Ask yourself: “Do I still like what I’m doing?” Maybe you’re in a rut. Or maybe you really don’t like the person(s) you’re working out with. If so, try something – or somebody – new. Motivation is a good signal. Keep monitoring it.

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