By Corey Lewis, CPT, CSCS
There’s no shortage of fitness challenges for you to try that are sure to kick your butt and keep you motivated. Your main goal might be to lose weight or to lift a certain weight, but setting short-term goals can actually help push you further. Health and fitness is a journey, and taking part in a 6-week challenge is a great way to feel fantastic and achieve a short-term goal.
Erin is a personal fitness master who has several celebrity clients like Carrie Underwood and Kasey Musgraves. She’s been plastered on multiple television networks and is known for making her clients look incredible. Erin’s Struttin with Oprea #StepBet Challenge is an online 6-week challenge designed to make you hit a custom step count. To keep you motivated, you bet $40 that you can achieve it. To start off, download the free StepBet app and bet that you can reach your goals. Once you hit your goals, you get your money back and split the rest of the pot.
When you commit to a 6-week challenge, make your workouts a priority and have your workout plan ready to go. Self’s Boot Camp 6-Week Challenge uses cardio and strength training as the basis of the challenge. It’s hard to stick to six straight weeks, so tell your friends about it so that they can push you and hold you accountable.
If you’ve taken a break from exercise or want to get fitter in general, a 6-week challenge is the perfect place to start. Verywell Fit’s 6 weeks to fitness is for beginners and lets you modify the workouts according to your beginner fitness goals, and schedule. If you want to lose weight, keep track of your body metrics and vitals as you go.
One of the hardest parts of staying on track of your health and fitness is meal planning and eating the right foods. Nutrition is just as important as exercise when you’re trying to get in shape or lose weight. Including oat bowls and smoothies, prepping your meals, and eating plenty of fresh whole foods will help you stay committed to your 6-week challenge.
Long-term fitness goals are important for several reasons. They hold you accountable and encourage you to push through the temporary pain to come out on top. Setting short-term and realistic goals that are achievable is essential. By setting one goal at a time that is completely personal to you, you are more likely to achieve that goal. Don’t set a goal based on what you see someone else doing; it’s not productive.
While long-term goals are a great start, losing weight doesn’t just happen. For example, if you wanted to lose 50 pounds, you would create weekly and monthly goals. You can reasonably lose 1-2 pounds in a week. You could lose more; however, 1-2 pounds per week is considered a healthy weight to lose for most people. You would then be looking at losing 4-8 pounds each month.
It doesn’t matter what your fitness level is; CrossFit’s 6 Week Beginner Challenge is suitable for all abilities and ages. Whereas some fitness challenges can be carried out from the comfort of your home, that isn’t the case with CrossFit. The challenge includes a before and after weigh-in, a 6-week meal plan, and a healthy eating cheat sheet as well as three coach-led fitness classes every week. Six weeks may sound like a short period of time, but you can come a long way under the right guidance.
This challenge goes beyond fitness by adding the element of nutrition with a one-on-one nutrition and wellness consultation right from the start. If you’re a beginner and need extra guidance, then this challenge is a great way to kickstart your fitness journey and start achieving your goals. Unlike online challenges and the #Stepbet challenge, the six weeks at CrossFit costs $300 as there is a lot more involved.
When it comes to losing weight, working out isn’t enough to make it happen. There’s so much that goes into weight loss—and if you want to lose weight, then adopting healthy eating habits needs to be at the top of the list. In order to lose weight, you need to be in a calorie deficit, so you need to use up more calories in a day than you consume. Weight loss is complex and an extremely personal journey—and what works for one person might not for the next.
Before you start your new exercise regime, really think about how you fuel your body. Exercise needs to become part of your lifestyle, and you’ll need to find something you genuinely enjoy if you want to stick at it for the long haul. Whether that means finding a trainer you really connect with or doing a sport you love, it needs to be meaningful. Now that we’ve covered the basics, here are some kickass workouts to help get your blood pumping and lose weight.
Weight training is a must when you’re trying to lose weight. It’s been shown that lifting weights increases your metabolic rate, so your body will burn more calories even when you’re not working out. By building more muscle mass, you have more muscle to eat through calories during the day.
Interval training is often the go-to method for weight loss. It’s a super-efficient workout which is ideal for busy schedules, helps you burn more fat, and doesn’t require any equipment. Research shows that HIIT training really encourages weight loss. Interval training increases your metabolism and can stimulate the production of human growth hormone (HGH) by up to 450%. HGH is responsible for increased caloric burn and can slow down the aging process, making you look younger inside and out.
In essence, boxing is another type of interval training; the only difference is that it makes you feel like a badass. This type of exercise is best in a class where you can get proper guidance from a professional, especially if you’re a beginner. Try to keep your rest periods between jabs and kicks short. Check out iLoveKickboxing or Hit House for a total body workout.
Signing up and committing to a 6-week challenge is by no means easy. Whether you want to increase your daily step count or totally transform your body, there’s a challenge out there that will meet your needs and abilities. Hold yourself accountable and keep going week after week, and you’ll be surprised by the progress you can make in such a short period of time. If you’ve taken a fitness break or are ready to start something new, fitness challenges will give you the motivation you need.