Fitness Routines for Weight Loss: Finding What Works for You

2024-03-21

ShedRx

You’ve made the decision to work harder on yourself and lose weight. You’re eager, motivated, and ready to tackle those extra pounds. However, as you start exploring options for fitness, you’re bombarded with countless routines, each promising to be the magic bullet for weight loss. With so many options, how do you know which one is right for you? This article highlights the various types of fitness routines to help you lose weight and keep it off.

  1. High-Intensity Interval Training (HIIT)

HIIT, characterized by short bursts of intense exercise followed by brief rest periods, is renowned for its effectiveness in torching calories and shedding fat. These workouts are typically time-efficient, making them ideal for busy individuals. A typical HIIT session may include exercises like sprints, burpees, or jumping jacks, performed at maximum effort for 20-30 seconds, followed by 10-15 seconds of rest. Incorporating HIIT into your routine can not only elevate your metabolism, but also enhance cardiovascular health and endurance.

  1. Strength Training

Contrary to popular belief, lifting weights isn’t just for bulking up, but a potent tool for weight loss. Strength training builds lean muscle mass, which in turn boosts your resting metabolic rate, enabling you to burn more calories even at rest. Additionally, muscle tissue is more metabolically active than fat tissue, meaning you’ll continue to burn calories post-workout. Aim for compound exercises, like squats, deadlifts, and bench presses, targeting multiple muscle groups simultaneously for maximum efficiency.

  1. Cardiovascular Exercise

Traditional cardio exercises, such as running, cycling, or swimming, remain a staple in weight-loss routines for good reason. These activities elevate your heart rate, helping you burn calories and improve overall cardiovascular health. Whether you prefer the rhythmic pace of a morning run or the meditative flow of a swim, incorporating regular cardiovascular exercise into your routine can aid in shedding unwanted pounds. Start with manageable durations and gradually increase intensity as your fitness levels improve.

  1. Mind-Body Practices

Weight loss isn’t only about physical exertion, but also about cultivating a healthy mind-body connection. Practices like yoga, Pilates, or tai chi not only improve flexibility, balance, and strength, but also promote mindfulness and stress reduction. By incorporating these holistic approaches into your fitness routine, you’ll not only burn calories, but also enhance your overall well-being. Whether you opt for a calming yoga flow or a dynamic Pilates session, these mind-body practices offer a refreshing break from the hustle and bustle of daily life.

  1. Circuit Training

Circuit training combines elements of both strength and cardiovascular exercise into one comprehensive workout. Typically consisting of a series of exercises performed back-to-back with minimal rest in between, circuit training keeps your heart rate elevated while simultaneously engaging various muscle groups. This dynamic approach not only maximizes calorie burn during the workout, but also induces the afterburn effect, where your body continues to torch calories post-exercise. With endless variations and customization options, circuit training offers a versatile and effective solution for weight loss.

There are so many ways to be active while on weight-loss medication. Exercise doesn’t have to be boring!
  1. Group Fitness Classes

For those who thrive in a social setting, group fitness classes provide both accountability and camaraderie for weight loss. Whether it’s spinning, Zumba, or boot camp-style workouts, these classes offer a fun and engaging way to get your heart pumping and calories burning. The energy of the group, coupled with the guidance of a certified instructor, can motivate you to push past your limits and achieve your fitness goals. Plus, the sense of community fostered in these classes can make exercising feel less like a chore and more like a celebration of progress.

  1. Outdoor Activities

Don’t underestimate the power of outdoor activities in your quest for weight loss. Activities like hiking, cycling, or even a leisurely stroll in the park not only provide a change of scenery, but also offer a refreshing break from the monotony of indoor workouts. The varying terrain and natural obstacles engage different muscle groups while the fresh air invigorates your senses. So, lace up your hiking boots, hop on your bike, or simply step outside for a brisk walk. The great outdoors await, ready to be your playground for fitness and weight loss.

  1. Functional Training

Functional training focuses on movements that mimic activities of daily living, emphasizing core strength, stability, and mobility. By engaging multiple muscle groups simultaneously, functional exercises not only burn calories, but also improve overall functionality and prevent injuries. Incorporating movements like squats, lunges, and kettlebell swings into your routine can enhance your strength, balance, and coordination which are essential components of a well-rounded fitness regimen. Whether you’re lifting groceries or playing with your kids, functional training equips you with the strength and agility to tackle life’s challenges and lose weight.

Other Strategies for Weight Loss

While exercise is crucial for weight loss, it’s not the only piece of the puzzle. To achieve sustainable results, it’s essential to adopt a comprehensive approach that encompasses various strategies beyond physical activity. From dietary modifications to medication options, exploring additional avenues can enhance your weight-loss results and optimize your success.

  1. Dietary Modifications

The old adage “you are what you eat” holds true when it comes to weight loss. Making mindful dietary choices can significantly impact your progress. Focus on incorporating whole, nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, into your meals. Limit processed foods, sugary beverages, and excessive sodium intake, which can contribute to weight gain. Pay attention to portion sizes and practice mindful eating to prevent overindulgence. By fueling your body with nourishing foods, you’ll not only support weight loss, but also promote overall health and well-being.

Nutrition plays a major role in weight loss. Make sure your diet consists of plenty of protein, whole foods, and water.
  1. Mindful Eating Practices

Mindful eating involves being fully present and aware of your eating habits, sensations, and emotions surrounding food. By slowing down and savoring each bite, you can better tune into your body’s hunger and satiety cues, preventing mindless overeating. Practice mindful eating by eliminating distractions during meals, chewing slowly, and tuning into your body’s signals of hunger and fullness. By fostering a deeper connection with your food and body, you’ll cultivate a healthier relationship with eating and support your weight-loss goals.

  1. Try Semaglutide or Tirzepatide

Semaglutide and Tirzepatide are injectable medications approved by the FDA for the treatment of obesity. These medications work by mimicking the effects of incretin hormones which regulate blood sugar levels and appetite. Clinical trials have shown promising results, with participants experiencing significant weight loss when combined with diet and exercise. If you struggle to lose weight through traditional methods alone, schedule a telehealth consultation with our healthcare provider at ShedRx about the potential benefits of Semaglutide or Tirzepatide.

  1. Combine Weight-Loss Medications With Tesofensine Peptide

Tesofensine peptide is a novel weight-loss medication that works by suppressing appetite and increasing energy expenditure. When combined with other weight-loss medications, such as Semaglutide or Tirzepatide, Tesofensine can enhance their effectiveness and amplify weight-loss results. This combination approach targets multiple pathways involved in appetite regulation and metabolism, offering a synergistic effect for individuals struggling with excess weight.

  1. Behavioral Therapy

Weight loss isn’t just about physical changes; it also requires addressing underlying psychological factors and behaviors that contribute to overeating and sedentary habits. Behavioral therapy can help individuals identify and challenge negative thought patterns and develop healthier coping strategies for managing stress, emotions, and triggers related to food and exercise. By addressing the root causes of unhealthy behaviors, behavioral therapy empowers individuals to make lasting lifestyle changes and sustain their weight loss efforts over time.

  1. Sleep Optimization

Quality sleep is often overlooked, but plays a critical role in weight regulation and metabolism. Poor sleep quality and inadequate sleep duration can disrupt hormone levels, leading to increased hunger, cravings, and decreased satiety signals. Aim for seven to nine hours of uninterrupted sleep each night and establish a consistent sleep schedule to support your weight loss goals. Create a relaxing bedtime routine, limit screen time before bed, and create a comfortable sleep environment conducive to restorative sleep.

Find Your Weight Loss Rhythm

There’s no one-size-fits-all approach to weight loss. It’s about finding the fitness routine that resonates with you – one that you enjoy, fits into your lifestyle, and most importantly, yields results. Whether you gravitate towards the intensity of HIIT, the strength-building prowess of weightlifting, or the tranquility of yoga, the key is consistency and dedication. Experiment with different routines, listen to your body, and discover what works best for you.

In addition to physical activities, remember that sustainable changes come from lifestyle modifications and consistency. After all, you can’t outrun or out-workout a bad diet, so you must focus on making changes that allow you to sustain your results. If you need help and assistance to lose weight without relapsing or persistent hunger pangs, please schedule your virtual consultation with ShedRx to explore your weight-loss medication options.

Semaglutide helps to curb appetite and gain control over cravings to aid weight loss.

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Meet Shed Protein’s lighter, fruitier protein option. This new supplement offers a refreshing alternative to our chocolate Shed Protein. It’s a two-in-one powder which provides low-calorie protein to support muscle and electrolytes to boost energy, all while hydrating in a flavorful way.

What’s is Shed Clear Protein Made Up Of?

  • Clear Whey Protein Isolate: This is an extremely purified version of whey protein and helps with maintaining muscle, as well as repairing and growing it.
  • Sodium: By managing water, sodium balances fluid and hydration.
  • Potassium: Potassium encourages balance of electrolytes and well-functioning muscles in order to evade muscle fatigue, dehydration, and bloating.
  • Magnesium: This assists in producing energy and relaxing muscles to help with metabolism, muscle fuel, and to avoid cramps.

Why is Shed Clear Protein Important?

As shown, Shed Clear Protein is made up of these specific ingredients to support you in specific ways. These include:

  • Electrolyte balance and hydration
  • Build and maintain muscle
  • Aid metabolism, satiety, and weight loss
  • Energy support
Clear Protein is the answer to a refreshing, energizing protein supplement, now live through ShedRx.
Clear Protein is the answer to a refreshing, energizing protein supplement, now live through ShedRx.

Why Does Shed Clear Protein Support a GLP-1 Medication Journey?

Easily-Digestible Formula:

Clear Whey protein isolate, a highly bioavailable form of protein, is easier to digest and, with the benefit of added electrolytes, helps hydrate on a cellular level, optimizing the breakdown of nutrients more effectively.

Promotes Protein Intake and Hydration for Satiety and Recovery:

Clear Whey protein isolate supports muscle repair and growth. Combined with electrolytes to help restore sodium, potassium, and magnesium balance, this mix is ideal for post-exercise recovery or daily needs, delivering a dual benefit for optimal performance.

Convenient Way to Get Protein and Stay Hydrated:

Convenient grab-and-go packets are designed to support your nutritional needs between meals or as a quick boost during the day. Shed Clear Protein encourages water intake with three refreshing flavors, making hydration enjoyable, nourishing, and satisfying.

How to Use Shed Clear Protein

Add 1 packet to a bottle, shaker cup, or glass and shake or stir well to mix. Wait to let the foam settle and enjoy anytime. Shed Clear Protein provides a lighter protein option when appetite is low. It’s a great snack between meals to boost protein intake and sustain energy levels. It also provides a way to hydrate during or after a workout for muscle repair and electrolyte replacement.

Try It Out

See for yourself how Shed Clear Protein can impact how you feel in your health and wellness journey. Head here to grab yours now!

The start of a new year is the perfect time to set fresh health and wellness goals. For many, this includes tackling weight loss, which can often feel overwhelming without the right tools and support. At ShedRx, we understand that the journey to better health is unique for everyone, which is why we’ve developed a range of premium supplements designed to make the process easier, more effective, and sustainable.

Whether you’re looking to boost energy, curb cravings, or support your metabolism, our products are here to help you stay motivated and on track every step of the way. To get a snapshot of Shed Supplements, read over this info to learn how they can be a powerful ally in helping you achieve your weight-loss goals this upcoming year and beyond.

GLP-1 Revive

What It Is: With GLP-1 Revive, you’ll get targeted relief for nausea, digestion, and reflux along with metabolism and energy support, allowing you to stay focused and comfortable while on a GLP-1

What’s In It:

  • Vitamins and minerals—Active forms of Vitamin B12, folate, and CoQ10 support energy levels, while chromium picolinate aids in metabolism and may contribute to fat loss.
  • Digestive enzymes—Papain, bromelain, and protease break down protein, while cellulase helps digest fiber. Together, they support digestion, enhance nutrient absorption, and reduce digestive discomfort.
  • Herbs—Ginger root, chamomille, and lemon balm extract aid in relieving indigestion, bloating, gas, and nausea, common side effects of a GLP-1 medication.
  • Propbiotic—Sporevia is a patented probiotic backed by science that supports overall digestive health. This is done by supporting healthy gut bacteria in the gut microbiome, reducing digestive upset.
  • Adaptogenic
mushrooms—Reishi, Lion’s Mane, and Cordyceps help support stress, metabolic repair, and energy levels. They’re rich in beta-glucans to support gut health.

What It Does:

  • Nausea, reflux, gas, and bloating relief
  • Metabolism, weight-loss, and body composition support
  • Enhanced nutrient absorption and replenishment
  • Energy support and help in combating fatigue
  • Digestion support and overall gut health

GLP-1 Boost

What It Is: Through craving control and reduced appetite, GLP-1 Boost provides an alternative to injections, while still reaching your weight-loss goals.

What’s In It:

  • Vitamin B12—Essential for energy production and a well-functioning metabolism in its bioavailable form
  • Eriomin—A lemon-flavonoid antioxidant which encourages GLP-1 production and supports insulin sensitivity, inflammation, and gut health
  • Berberine—Comes from Berberis aristata plant bark and helps enhance glucose metabolism and GLP-1 levels for better blood sugar control and reduced cravings
  • Capsaicin—The active compound in chili peppers, boosts metabolism, curbs appetite and supports fat burning

What It Does:

  • Metabolism support
  • Craving control
  • Blood glucose support
  • Appetite control
Shed Supplements are a great resource to replenish your body, especially while taking weight-loss medications, when vital nutrients can be lacking.
Shed Supplements are a great resource to replenish your body, especially while taking weight-loss medications, when vital nutrients can be lacking.

Shed Protein

What It Is: This advanced 100% whey protein isolate offers a rich, decadent chocolate flavor, crafted to deliver high-quality protein to support muscle growth and recovery.

What’s In It:

  • 22 g protein—Supports muscle preservation and satiety
  • 2 g fat—Provides essential fatty acids for overall health
  • 2 g—Helps regulate blood sugar levels without excessive calorie
  • 110 calories—Offers a low-calorie option for weight-conscious individuals

What It Does:

  • Muscle preservation
  • Satiety and cravings control
  • Metabolic boost
  • Blood sugar stability

Smoothie Greens

What It Is: GLP-1 medications can make it harder to get enough fiber, leading to constipation and bloating. Smoothie Greens provide fiber to help regulate your digestive system.

What’s In It:

  • Spirulina—Offers antioxidant and anti-inflammatory properties
  • Wheat grass—Boosts immunity and enhances energy levels
  • Ginger pander—aids in digestion and reduces nausea

What It Does:

  • Supports metabolism and digestion
  • Helps digestion
  • Naturally increases energy levels
  • Fills nutritional gaps
Shed Supplements are a great resource to replenish your body, especially while taking weight-loss medications, when vital nutrients can be lacking.
Shed Supplements are a great resource to replenish your body, especially while taking weight-loss medications, when vital nutrients can be lacking.

Shed Collagen Peptides

What It Is: This is essential for maintaining a healthy level of collagen in the body. Collagen is one of the most abundant proteins in the body and is responsible for keeping the skin, hair, and nails healthy.

What’s In It:

  • Glycine
  • Proline
  • Hydroxyproline
  • Alanine

What It Does:

  • Skin health
  • Hair health
  • Nails health

Magnesium Glycinate

What It Is: Magnesium Glycinate benefits the body by reducing cellular stress, which in turn can help support normal blood pressure, sleep, and support overall wellbeing.

What’s In It:

  • Mineral magnesium—helps to be more bioavailable and gentle on the stomach
  • Glycine, an amino acid—helps to be more bioavailable and gentle on the stomach

What It Does:

  • Sleep support
  • Calms nerves
  • Bone health
  • Manages blood pressure
  • Helps with muscle relaxation, cramping, and spasms

No matter where you are at in your wellness journey, it’s always important to make sure you’re getting the proper support your body needs to function at its finest. To check out Shed Supplements and discover how they can benefit you in your health journey, whether on a GLP-1 medication or not, click here.

Another holiday season has come and gone. The air is filled with talk of New Year’s resolutions, fresh goals, and the promise of a new you, all aimed at making this year better than the last. However, what sets this year apart from the others? Perhaps you feel you indulged a bit too much, enjoyed more drinks than intended, or gained a few pounds. We often end up blaming ourselves, feeling ashamed for lacking willpower and resort to depriving ourselves of certain foods, embarking on cleanses, and starting yet another weight-loss journey. If any of this resonates with you, then keep reading!

There’s a different approach to overcoming guilt and self-criticism, allowing you to feel empowered and motivated as we step into the New Year. Research indicates that by mid-February, 80% of New Year’s resolutions have already fallen by the wayside. Don’t worry though, because it’s not all your fault! Many of us set unrealistic goals, lack a solid plan, don’t have enough accountability, or fail to establish a strong internal incentive for change. We often start too aggressively and don’t align our goals with sufficient motivation which leads to self-criticism. Overcoming that self-criticism is like building any other muscle—it requires practice. Cultivating self-compassion, surrounding yourself with support, staying mindful, reframing setbacks, and celebrating small victories are all important factors to stay on track and create lasting change. Let’s explore some tips to kick off this New Year with a fresh approach.

Learn how you can overcome guilt and self-criticism, in order to feel empowered and motivated as you enter into the New Year.
Learn how you can overcome guilt and self-criticism, in order to feel empowered and motivated as you enter into the New Year.

Begin by asking yourself why you want this change:

  • What significance does it hold for you?
  • What might happen if you don’t pursue this change?
  • What experiences could you gain by making this shift?

This reflection gives you a foundation for understanding your motivations. Next, break your goal down into manageable steps. While you may know your ultimate objective, like losing weight, what are the actionable steps to get there? For instance, if your goal is weight loss, whether you’re trying this for the first time, have tried before, or are starting a new medication with ShedRx, consider the foundational elements:

  • Hydration: Begin by focusing on hydration in January. How can you ensure you’re drinking enough water throughout the day?
  • Movement: In February, focus on incorporating more movement into your routine. How can you fit in a few days of
    activity? Could you start counting your steps each day?
  • Nutrition: After adding some movement, our bodies feel better and we need to introduce more nutrient-dense foods. This is where meal planning and prepping can be quite beneficial. By planning your meals, you can avoid the temptation of fast food on your way home from work.

The key is to introduce one new habit each month or, if you are feeling motivated, each week, building a solid foundation for lasting change. Instead of feeling guilty for not meeting lofty expectations, set small, achievable goals that allow you to celebrate your accomplishments. As you continue to achieve these small goals, you’ll find renewed motivation to keep going. You’ll start to notice positive changes, which is incredibly rewarding. Remember,
only you can rewrite your story. Rather than dwelling on past disappointments, let’s embrace the New Year with the affirmation that you can succeed! You are capable of overcoming challenges! Speak to yourself as you would to a friend and remind yourself of the difficult things you’ve already accomplished. This time, you’ll be better prepared. You’ve got this!

Sign up to meet with a ShedRx healthcare provider today and begin working on a healthier you.

Get Started for Only $49

Sign up to meet with a ShedRx healthcare provider today and begin working on a healthier you.