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Weight loss is a frequent New Year's resolution. However, 30% of those who set out to lose weight often give up before the first month of the New Year is up. Another 40% never actually set fitness goals after resolving to lose weight. Let's take a look at some of the different ways to help you reach your target fitness goals, whether it is a New Year's resolution or a significant lifestyle change you are trying to make.
When you set goals, you should make two types of waist training. First and foremost, you should select a big hair audacious goal. For example, maybe you want to look a certain way, fit into a specific size of clothes, or feel better about yourself. Some people go so far as to set a particular waist size or a target weight they want to reach.
The step that many people miss is the daily goals and the weekly goals. Yet, these are the goals that help people succeed along the journey. Here are some example goals that you might want to set each week:
A Harvard Business study found that people who set goals in this manner were ten times more likely to be successful at achieving their goals. In addition, when you can track your progress each week and measure your goals against what you have accomplished, you will meet or exceed them.
Waist training is intense. Keeping track of your efforts in a journal will help you with every step of the journey. A journal can keep track of certain things like:
Many people think they can get comfortable with and wear their waist trainer for 8 to 10 hours each day. However, there is a little bit of a training curve. Starting with just two hours on the first day and working your way up by adding two-hour intervals each day will help your body adjust to the waist trainer. At first, the waist trainer will seem stiff and rigid. Starting with smaller intervals will let your body adjust to the waist trainer in about five to seven days. This will help address the problem of the waist trainer seeming uncomfortable, making you less likely to give up.
You will notice that the waist trainer starts working your posture and alignment instantly. Your waist might also come in a few inches while wearing it. Generally speaking, your waist trainer will work more effectively if you add diet and exercise changes to your daily routine. If you cut back your calories and plan on workout sessions that consume around 500 calories, you will average about a pound of weight loss each week. On average, people will notice measurable results within four weeks of waist training. Your friends and colleagues will see changes in your physique within six to eight weeks.
Waist training is more than just wearing a waist trainer. You need to make lifestyle changes to your diet, exercise, and daily routine to make the waist trainer work best for you. Here are some ways that people make their waist training efforts successful quickly:
Let's start with diet and nutritional changes. Many people consume way over the recommended calorie intake each day. The recommended calorie intake for a person depends upon their body weight, gender, and metabolism. A person could need anywhere from 1,600 to 3,000 calories per day to sustain their current weight. Typically, people overeat by about 1,000 calories on average. By reducing your recommended calorie intake and burning your excess calories each day with vigorous exercise, you can reach your weight loss and fitness goals.
Another change to make is exercise. Exercise is the fuel that moves the needle in weight loss. One pound of weight loss is the equivalent of burning 3,500 calories. Each type of exercise burns a certain amount of calories. For example, walking burns between 210 and 360 calories for most people. So if you walk an hour daily, you can lose about one pound per week. By increasing your activity level throughout the week to burn the extra calories you were consuming before starting waist training, you will reach your fitness goals with ease and precision.
Other lifestyle changes also map well onto waist training. For example, sleeping well at night will help your metabolism stay strong. Reducing stress is also a driving factor with waist training. When stressed, you produce a hormone called cortisol, which interferes with the efficacy of insulin. With less stress and more sleep, your body will be able to burn energy more efficiently.
Your waist trainer is the central piece of your fitness efforts. When you measure yourself for a waist trainer, you take the measurements first thing in the morning to get the best fit. Each day, you should think about how your waist trainer is working on sculpting your body. You can aid in the process by:
If your body is full throughout the day, is adequately hydrated, and your waist trainer is clean, your body will maintain a more uniform shape, allowing the waist trainer to work better.
Making sure your waist trainer is comfortable should also be a high priority. If you've taken the measurements correctly (bottom of bust to just under bikini and the thinnest part of your waist), you will have a comfortable waist trainer. Additionally, having the right waist trainer for the occasion will help. For example, if you are relaxing on the weekend, you might want to try seamless shapewear. The hybrid waist trainer will be more appropriate for workout sessions. Keeping your waist trainers clean and fresh will also make sure that your waist trainer is at its peak performance.
Finding a like-minded community of individuals will also help you with your waist training efforts. When it comes to the diet, exercise, and nutrition choices you make in your life, you might want to consider a fitness class or working one-on-one with an instructor. According to the Journal of Sports Science and Medicine, people who take a fitness class or work one-on-one with a trainer are 30% more successful than people that don't.
Also, fill your social media with pages and groups that support your cause. For example, fitness pages might share some exercise tips you might not have tried before. You might also benefit from looking at before and after pictures from waist training communities on social media. If you see the success of others, you are twice as likely to achieve the fitness goals that you lay out for yourself.
If you want to get into waist training fast, all you need to do is get out a tape measure and find your measurements. Then, as you wait for your waist trainer to come in the mail, you have two days to jot down your goals, develop a fitness plan, and motivate yourself to reach your ideal appearance.