4.

Vacuum
This one is for anyone looking for a tight and sucked in stomach (“sucked in,” see
what I did there?).
The Vacuum is an exercise you can incorporate anywhere. You simply pull your belly
button towards your spine for a minute. Hold, and release.
This is one you can do while driving, sitting at work, or doing chores, so it’s
completely effortless. It’s a secret that bodybuilders and bikini competitors used to
use for that pulled in stomach.

5. Go Cold Turkey With Sugar

I know this might not seem effortless, and it’s not. But once it’s taken care of, life
becomes a whole lot more simple.
According to an article by HealthLine, sugar is more addictive than cocaine. [1] And I
believe it.
Sugar becomes an entirely different barrier for this reason. While most foods you can
absolutely enjoy in moderation, a little sugar with sugar addiction can trigger poor
habits. If you’ve found that it’s impossible to slowly cut out sugar and it’s constantly
causing you to rebound, cutting it out entirely might be the way to go!
But here’s the good news – and I’m speaking from experience – once you get over the
initial detox symptoms you’re cravings will nearly disappear. This will make choosing
a healthy life far easier in the long run!
Speaking of run, I know you’re curious to hear more about workouts!
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6. Incorporate HIIT
You’ve probably already heard of HIIT by now. It stands for high-intensity interval
training and is the key to short and powerful workouts. It boosts something called
Excessive Post Oxygen Consumption (EPOC), which basically keeps you burning
calories throughout the whole day![2])
These workouts are insanely powerful at getting results and hardly take any time.
The key is when you are in a “working zone”, you’ve got to work it hard!
Be prepared, because on this next one I’m going to take a swing to the opposite side
of the spectrum.

7. Low Stress
I bet you didn’t expect to see stress as part of this article at all. However, it is
extremely important if you want to have a healthy life.
Some people think that the reason stress is detrimental is because it triggers
overeating. But that’s only a small picture of the truth. There is so much more to
fitness than “calorie in vs calorie out” like many would like to believe.
In truth, hormones that control our metabolism can play a major role. As this article
from Medicinenet suggests, it can be extremely difficult to stay in shape with high
cortisol[3], and I can attest to that!
Remember that season of drinking veggie smoothies I told you about? Yeah, that was
accompanied by brutal runs and workouts. Let me tell you this. I didn’t lose a single
pound.
Do you know when I did? I just started relaxing and enjoying a healthy and active
lifestyle! “Work smarter, not harder” applies just as much to fitness as to any other
area of life.

8. Leave Your Workout Clothes by Your Bed

I love to start the day with movement! And this is important in having a healthy life.
Sometimes I go to the gym or do yoga, while other days it’s a brisk walk with my
favorite podcast. Either way, the best way to get your mind prepped is by setting up
your workout clothes right by your bed for the morning.
It’s far easier to resist the urge to hit snooze when all of yesterday’s intentions are
literally staring you in the face. Another trick is to keep an inspiring photo by your
bed for a quick glint of morning inspiration.
Whether your goal is to be more energetic for your kids, get ready for an event, or
just to prove to yourself that you can, waking yourself up with a dose of purpose will
get you eager to make those goals a reality.

9. Don’t Starve
I’m sure you’re glad to hear that! I’m sure you’ve heard before that crash diets don’t
work. And that’s true, partially for the reason I mentioned above.
Your cortisol levels (the stress hormone) will spike whenever your body is stressed.
That means if you are overworking and undereating, your body will stop losing
weight.[4]
Another reason is that while most people will lose weight initially, a good portion of
what is lost is muscles, which is responsible for burning more calories. That’s why
many people find themselves gaining back the weight and then some, after a diet.
One of the most important things that people forget to do is fuel themselves for
workouts. It’s ideal to eat some simple carbs before a workout, like a piece of fruit, to
give you a rush of carbs that you can instantly burn into energy. After that, you’ll
want to follow up with at least 30 grams of protein and 30 grams of carbs to
replenish.
I know you might be thinking “what about all my hard work burning those calories
off?” Trust me, the after-burn effect will still be working for you, and those nutrients
are essential for keeping your metabolism up and your cortisol low!
But if you want to know how to eat what you want, then you’ll love the one below!

10. Intermittent Fasting

How does this come into play when I just mentioned you shouldn’t starve yourself?
Well, Intermittent fasting has nothing to do with starving yourself! It simply has to
do with eating within a certain time frame.
The one thing to note here is that regular intermittent fasting might not be ideal if
you are a woman.[5] There are several hormones to keep in mind regarding gender.
However, for the most part, fasting can be extremely effective.