Spoiler alert: no, it doesn’t involve going on a diet!

The science of weight loss

Weight loss is a widely popular topic within fitness & health, as Google is showing above. January is the peaking month, after which the interest steadily decreases, making December the low point of the year.

Most people are determined to lose weight in the beginning of the year as they are given the opportunity of a fresh start – and then, with time, they increasingly steer away from their goal as the year passes, as summer ends and they might or might not have reached their desired weight. By December, this search word is close to dead, only to be resurrected in January. The cycle goes on.

If we look at how this Google trend has developed over time, we can also see that the search volume has almost doubled from 2004 to 2018.

People have become increasingly interested in looking their best, which almost always involves losing weight. And if you’re planning to lose weight, you probably have a few ideas of how to go about it yourselve, based on tips and stories from friends, common knowledge, advertisements, etc.

How about basing it on science?

An American research makes a good case for long-term weight loss maintenance through 6 important aspects that showed consistent results throughout all study cases.

If you’re planning to lose weight, you most likely want results that will stick. Too many diets and weight loss programs end up with results that last for a couple of months before you regress to the weight you started with. So long-term weight loss is a priority.

Here is what the research found makes or breaks a long-term weight loss journey:

1. Engaging in high levels of physical activity
2. Eating a diet that is low in calories and fat
3. Eating breakfast
4. Self-monitoring weight on a regular basis
5. Maintaining a consistent eating pattern
6. Catching “slips” before they turn into larger regains

According to the research, if you are planning to lose 10% of your body weight and maintain the weight loss for 1 year of more, you should follow the recommendations above.

Some of the guidelines above are old knowledge. Exercising regularly is no surprise, neither is eating healthy, which is basically eating a low fat and low calorie diet.

Eating breakfast might sound new, and the recommended meal consists of cereal and fruit. Self-monitoring of weight and measurements might be relatively new to anyone reading this. Here is how this is explained.

Monitoring your weight & measurements

When it comes to monitoring measurements, 44% reported to monitoring their weight at least once a day, and 31% said they weighted themselves at least once a week. This frequent monitoring would allow them to catch small weight gains and correct them before they became bigger “slips”.

Guideline no 4 is closely related to no 6, catching slips before they turn into larger gains. By regularly monitoring your body, you get to notice even the smallest changes and can most likely trace them back to a behavior, like cutting gym, eating out more often, indulging on sugary drinks too many times, etc. Before it becomes a weight loss problem, you actually get to correct it and get back on track on your weight loss journey.

In support of that, another recent study shows that weighing yourself every day gives you more control over your measurements and leads to greater weight loss.

Monitoring your weight & measurements = long-term weight loss?

Apparently so.

The research used the scale as the main monitoring tool, but the fact is, whatever tool you use that can show the changes in your body is just as useful. A tape measure can show you the changes in inches or cm, broken down to each body part. A caliper will show your Body Fat %, a body scanner has the potential to show your entire body mass in %. BodyBarista can show you your progress in inches via a smartphone.

Whichever tool you use, just make sure you stick to it, use it regularly, and coupled with the rest of the 6 aspects of long-term weight loss maintenance, you’ll be on your way to success.

Anyone out there planning to start taking their measurements regularly?

Comment with your motivation & tips!

The post The science of weight loss appeared first on BodyBarista.

Goodbye summer cocktails & hello workout pants. Summer’s over, and for most of us, that means it’s time to get back to our workout routines.

Just in case that doesn’t sound so enticing (doesn’t it though?), we’ve prepared a healthy dose of pep-talk and a list of things that are guaranteed to get you excited about this season’s workout sessions. Keep reading!

It’s cold – but it’s burning more fat

A recent study in Men’s Health might be bringing you the motivation needed to get out there in the cold. It seems that we burn twice as much fat in a cold environment by doubling the amount of energy burned. This happens thanks to an acid found in our muscles called SLN.

Higher levels of SLN are linked to lower levels of obesity, and both exercise and cold activate this acid, making it ideal to work out in colder weather if you’re looking to burn some of that summer fat off.

Kick ass in your new fitness gear

It might be vain, but it’s worth it. If you haven’t picked out your new season workout gear yet, we recommend you do so.

Long sleeves and pants instead of shorts are necessary in this weather, and rocking your new outfit might bring you some of that extra motivation and enthusiasm you need to get out there.

Warm up inside

It’s cold and dark outside in the mornings, so why not take advantage of those extra couple of minutes of warm up and get ready to brace the weather on the inside?

Getting your body warmed up before it has to start warming itself might be the extra buffer time that makes your fall workout easier to manage.

Besides, the extra time spent indoors will also help you prepare mentally before you walk out the door.

Start something new

We did say you should get back into your workout routine this fall, but who said it should be the same exercise you’ve been doing so far?

Take the advantage of your time away from exercise and use this fresh start to try out something new.

Maybe you’ve always trained at your local gym, so why not exchange it for the great outdoors?

Or maybe you’ve always wanted to try yoga?

Or a new class that has always sounded interesting?

It’s easier to try these out while you’re starting anew.

–

We at BodyBarista are excited about getting back to the gym after a summer break from it, as well as running in the Danish fall landscape through the red and yellow leaves. What gets you excited about this season?

The post Fall back into your fitness routine appeared first on BodyBarista.

With our latest update, BodyBarista 4.0 can now measure your Body Fat percentage, compare any 2 photos from your History, and furthermore boasts a brand new Home screen, something we didn’t have up until now and will be a game changer.

Let’s take them one by one and see how they will affect your experience in the app. 

1. Body Fat Percentage (BF%)

This feature is something we have been considering for a long time, and now we’ve finally decided to implement it – in a beta version.

Body Fat Percentage – or BF% – is the holy grail of body composition. Just imagine taking a selfie in the mirror and having an app tell you that percentage.

Accuracy is a tricky thing with BF%. The BIA scales that require you to stand on with your bare feet measure your body’s impedance and calculate the amount of body fat based on that. But they also measure what’s in your gut and in your bladder, and they estimate how long the path of electricity is from one foot to another (the length of your legs). A far more accurate way is to measure the amount of fat under your skin using statistical formulas to get the total fat percentage. These are called skinfold measurements and have been standardized to measurements at seven locations (Jackson & Pollock), mainly because it is manual work and needs to be convenient both for the person getting measured and the personal trainer doing the measurement. 

The BodyBarista beta feature’s accuracy lies somewhere between the two measurement tools. We have, in the pipeline, the most accurate method for users, using fully automated machine learning. For now, we use some statistical regression methods. This means that the accuracy is 0.6 lower than skinfold measurements.

This may sound discouraging. The skinfold measurement is accurate within +/- 3.5% while BodyBarista, for now, is within +/- 5%. The electrical bathroom scale (BIA) has both a lower accuracy (as it doesn’t have the exact length of your arms and legs) and lower consistency (as it doesn’t have information about what is in your gut at a given moment). The exciting thing about BodyBarista is that, as our development continues, our future, more advanced algorithms will update your past measurements as you have access to your private and encrypted imagery from before.

2. Compare 

Photo compare has been part of our app’s previous version, and it’s been a feature that many users enjoyed.

Now it’s back – for good.

Nothing beats seeing the progress. It’s a great ego-boost and a great motivation. Now you can zoom and pinch to see how you’re transforming those abdominals into a six pack or how those shoulders get skulpted into something taken from a Marvel hero magazine.

You can compare any photo set from your history in Journal, or compare your latest photo in Results. Just press “Photos >” under the heat map. Swap between initial and latest to compare to your first or your last image set.

3. New Home screen

The new Home screen is an improvement on the user experience of the app.

What is great about the bathroom scale is that you stand on it and get one, easy to read number.

BodyBarista is doing the same. Press the big measurement button, take your measurement mirror selfies and boom, you have your measurements as the combined total (Total inches or Total centimeters) or as your Fat %.

Even if your goal is to get bigger in some parts and get tighter in others, seeing your total go up and down is an instant gratification of your workout effort.

We also added a wallpaper to the home screen. BodyBarista is a private and personal measurement app and we want to make you feel that on the home screen. Therefore, with our next big update, we are making it possible for you to change the wallpaper just as you can in WhatsApp.

What’s next?

We are hoping these new features will improve and enrich your experience. They are the result of our efforts, and we’ll continue to refine them as we get feedback and move forward.

The journey continues. We are looking into introducing a new visual feature, as well as making the machine learning (this is what some people call artificial intelligence AI) smarter.

Any feedback, ratings & reviews are welcome!

The post Body Fat Percentage, Compare & other New Features appeared first on BodyBarista.

Here’s to summer! We all love it – well, most of us do.

And while you’re out there enjoying it and having fun, it’s a good idea to use BodyBarista from time to time to keep a pulse on your measurements. 

Here’s why.

You might not like it, but during the summer holidays, exercise and working out is probably not the first priority on your list.

And you probably don’t watch out for what you eat as often as you otherwise do. Most people let go a little during this season, and that’s ok. 

However, monitoring how your body changes during this time might be interesting. You monitor how your body changes when you are putting the effort into it, so why not keep a pulse on what exactly is happening to your body when you don’t?

It can also help to track where the changes are happening exactly. 

You might have an idea of where you tend to put on weight the fastest or which of your muscles weaken first – but wouldn’t it be interesting to see this data accurately in inches/cm?

And, furthermore, recording it for future use?

And if you’re the type of person who only needs a little push to stay motivated, taking your measurements as the summer progresses might work to your benefit.

BodyBarista will be able to tell the small changes that you might otherwise not really notice at first, and consequently motivate you to try and eat (a little) healthier during your vacation, and to try to be (a little) more active. 

Not to mention the health benefits to that.

Taking your measurements regularly even during summer could motivate you extra-hard when summer is over and you’re back to your routine.

How so?

If your body has changed considerably during the summer months, you will, in turn, see the progress faster and easier as you get back to your regular exercising.

This works great for your motivation! Seeing progress is the #1 reason we stick to our fitness plan. 

And let’s not forget the long-term perspective.

Keeping a tab on your measurements regularly gives a long-term perspective to your fitness, health and physical appearance. You will have the data on your fluctuation of your measurements, your best and worst shape, all on your phone. 

And finally, the Secret – not so secret – Bonus

In just a couple of weeks, we’ll be releasing a new feature where you’ll be able to save your photos when taking a measurement and revisit them for any date.

Basically, enjoying before & after pictures!

From then on, you’ll be able to check back on your summer picture from last year, your before summer and after summer picture, and so on. 

For those of you who enjoy a visual representation of your fitness progress, this is just what you’ve been waiting for. 

Which of the benefits above surprised you most?

The post The hidden benefits of using BodyBarista during the summer holidays appeared first on BodyBarista.

Why is it important to measure your body?

You are what you measure – or at least that’s what we believe at BodyBarista – especially if you’re tracking your weight loss measurements or bodybuilding measurements. More and more measuring devices are popping up, and technology is making it easier and easier for any fitness and sports enthusiast to track their body. The more we know, the more informed decisions we can make. Knowing your exact body measurements enables you to change your exercise routine, focus on specific areas, better understand your body and ultimately, improve your physical appearance. Physical appearance is most often the number 1 reason for training or practicing a physical activity – so it’s essential that you are informed of the details of your physical appearance. 

How to take body measurements

How you’re going to take your measurements relies mostly on you and your goal (e.g. weight loss, bodybuilding, toning). What you want to be looking at are the areas you are working on and their progress. If you’re following a routine that should get you fitter in general, you want to take measurements regularly and of your entire body. This ensures that you keep an eye on any small changes that your body goes through, and if you have a baseline you want to keep, getting regular feedback will help you correct small changes faster. 

If you’re mostly focusing on your abs, chest, arms, biceps, waist – that is your upper body, take regular measurements of your upper body; if you are also working on your legs, make sure you measure your entire body. 

What are the tools at your disposal that you can use to measure the body?

The classic weighing scale

If you’re like one of the millions of people in the world, you also own a scale that you keep in your bathroom and seldom use. The reason for rarely using the weighing scale is that it doesn’t really offer any helpful information. Have you experienced getting up on the scale one day and returning a perfectly adequate number on the display, but not feeling exactly happy about it? Your body weight fluctuates during the day, the month (even more so for women), and the scale doesn’t measure fat mass vs muscle mass (which is heavier than fat mass), it just measures mass. 

And for most people, that’s just not good enough. 

Of course, today there are smarter scale options out there that can give you a better overview of your physical state, and we’ll get to those throughout this post; but it is important to point out that only looking at your weight is not constructive.

3D body scan

3D body scans can be a great tool to find out your fat percentage, BMI (Body Mass Index), weight and muscle mass – but it can also be a bit like going to the doctor for a blood test. When using a 3D body scanner, you can’t have eaten or drunken anything in the past 4 hours, you can’t have taken a bath, you can’t have been physically active, and you should have used the toilet before getting on the machine. Basically, when using a body scanner, you need to prepare for it thoroughly, which is not an easy task with a busy schedule. That said, the body scanner can give you some numbers that are interesting to monitor. 

If you’re putting in a considerable amount of effort into your fitness plan, you probably won’t mind putting in considerable effort into measuring yourself with a 3D body scanner on a regular basis at your local gym. 

A popular method: Bioelectrical impedance analysis (BIA)

Most of you will be familiar with this method, too; if you’re not, you most likely have the opportunity to use it at your local gym. BIA measures your body fat percentage, but it might not return the most accurate calculations out there. The way it does body measurements is by sending a slight electric current through the body that measures the resistance of the body mass. Fat mass has a higher resistance than muscle mass, which is how the body fat percentage is calculated. 

There has been some debate regarding the accuracy of these devices and experts generally agree that it depends on the quality of the device. A wide range of these devices can be found both in gyms and in stores, such as FitBit or Tanita.

Measuring with a tape measure

One of the most reliable ways of taking body measurements is something that has worked for centuries: the tape measure. This solution gives you the option of tracking your body measurements in the most detailed way. Upper arm, neck, upper thigh, chest, hips, waist – all these body parts number by number – but unfortunately a time-taking process. It can easily become annoying to go through all the measurements each time you expect something has changed, but if you really want to keep a pulse on all the changes your body goes through, this is an unbeatable way to do it. 

Measuring with BodyBarista

The alternative to the tape measure, BodyBarista can tell the measurements of all your main muscle groups – 12 in total – but in a much faster way. As a measurement tracker, it tracks the changes of your body every time you take a measurement. 

How do you take a measurement? Easy.

Step 1: Take a picture within the app 

Step 2: Validate the points on the picture (pin the points to your body parts)

Step 3: Look at your data in graphs and pictures over time

With the BodyBarista body measurement tracker app, you can track your measurements whenever and wherever you like (free at the gym).

Conclusion

Measuring your body and your measurements has never been as easy as it is today. Over 100 years ago when the bathroom scale was invented, we welcomed the device as the latest revolution in physiology. Today, the classic weighing scale seems like an outdated way to tell your measurements, when technology has enabled devices to give smart and actionable feedback on your body such as body fat percentage, muscle mass, circumference etc. If you have the possibility and patience, intelligent devices are plentiful both in gyms and in stores that are reliable and accurate. For a quicker mobile solution, there’s BodyBarista. Whichever way you choose to go, today it’s perfectly normal to know your body’s measurements down to every small detail and to be able to track your fitness progress every step of the way. 

What’s your preferred way to measure your body and stay on track?

The post Best ways to take your body measurements appeared first on BodyBarista.

Are you the person who enjoys a good workout more than a relaxing spa weekend?

Do you run, play tennis, walk a lot, do yoga or practice other activities?

Check out some of these cool boot camps, trips and vacations you can take this summer where you can be your active self AND travel at the same time!

High temperatures are the keyword.

Fitness vacations in Europe

A post shared by No1 Bootcamp (@no1_bootcamp) on May 4, 2018 at 10:46am PDT

If you’ve always been into military-style training, consider a boot camp in Norfolk, Spain, or Portugal this summer. It will align with your goal, too. Whether you want to lose fat, kick-start your training routine, or enjoy a luxury fitness holiday, No1 Bootcamp has it – and in a reasonable price range, too. With former Royal Marines as coaches, you’re guaranteed a unique and unforgettable experience.

Prices start from £995

Looking for something in Italy? How about setting camp at Lake Como for a ‘Curve building retreat‘. Yes, this is something for the ladies, as it introduces some fun Brazilian exercises such as capoeira or Bossanova yoga. Sounds intriguing? This is the chance to try something out of the ordinary this summer.

Prices start from £770

A post shared by Country Walkers (@country_walkers) on Oct 21, 2016 at 8:15am PDT

If you enjoy walking, check out some of the tours offered by Country Walkers in Italy’s every corner, on the pricier side.

A post shared by Bay Fitness (@blakeybayfitness) on Jun 10, 2018 at 9:38am PDT

Into the French countryside? Plenty of exercise to get there, like surfing, stand-up paddleboarding, cycling, fitness – and many more fun social activities in a Reboot retreat in the Biarritz area of France. Rural France, also known as Europe’s California awaits you!

Prices start from £799

Fitness vacations in the US

A post shared by Backroads (@backroadstravel) on Mar 20, 2018 at 11:10am PDT

When staying within or traveling to the US, California is an obvious choice, not in the least bit because of its wine culture. Try one of the many bike tours by the coast, in Death Valley or through the vineyards. The tours offered by Backroads suit your single, couple or family needs, and if you also enjoy hiking and walking, there are all the more options to choose from.

Prices vary

A post shared by Miraval Resorts (@miravalresorts) on Apr 21, 2018 at 3:34am PDT

If you like it extra hot, Arizona is also a great place to enjoy your active vacation. From hiking to mountain biking and fitness classes, all the way to yoga and wellness classes, the Miraval resort seems to have it all, set in an idyllic land. Great opportunity to experience the desert!

Fitness vacations in Asia

A post shared by Health and Fitness Travel (@healthandfitnesstravel) on Mar 14, 2018 at 3:22am PDT

If you’re looking for a more exotic far-away land, Thailand might have what you’re looking for. Lose weight, play tennis, do a triathlon, detox or enjoy a vacation at the Thanyapura Health & Sports Resort with top sport and fitness coaches this summer, all on the island of Phuket.

Prices start from £385

A post shared by TITAN FITNESS CAMP (@titanfitnessthailand) on May 29, 2018 at 5:20am PDT

Or how about a hardcore fitness camp with Titan? Located on the same Phuket island, this boot camp promises wonders for those who are looking to see a drastic change in their body. Titan Fitness guarantees a fun boot camp tailored to your needs on this tropical island in Thailand.

Prices vary

+Tips

Not looking to travel, just want to stay active in the sun? Try out these 8 different activities we wrote about that are best – or exclusively – enjoyed in the summer.

The most important thing is to stay active no matter where you are. There are so many fun activities you can do out in the sun that you just shouldn’t miss, and are guaranteed to make your summer more exciting.

++

Still on the lookout for the best way to get into your beach body? Read our 3 step recipe for it or try out Men’s Health 4 week workout plan.

–

Do you know of any fitness vacations we should try this summer in the area where you live in? Share in a comment below!

The post Fitness vacations: 7 places to go to this summer + tips appeared first on BodyBarista.

Summer is a lot about enjoying the view and the weather, and that’s what we think your workout should also be about during this season. Why melt away in a fitness center when you could enjoy these things in the great outdoors while also working out just as effectively? There are also a lot of exercises which can best – or only – be enjoyed in the summer.

Make this summer a memorable one with the following exercises and workouts.

1. A nice morning run

Starting your day with exercise is proven to have a beneficial effect on the entire day. Mix that with the sunny morning views and the additional vitamin D you get to soak up during the run,  and you’ve got yourself a recipe for a successful morning. Chances are, you’ll even have company – people are more active in the morning during summer.

+ As a bonus, you also get to pick up coffee at your local coffee shop on the way home. 

2. Calisthenics in street workout spots

Calisthenics focuses on bodyweight exercises, which are easy and fun to do at your local workout spot. All you need is a bar, some space and your own bodyweight, so it’s very easy to start.

Push ups, pull ups, squats, dips, sprints are some of the exercises you can do. Couple of reps of these, and you’re set. You might also meet fellow calisthenic fans and get to socialize with your next door neighbour.

3. Hiking 

Hiking is one of the most demanding workouts, with a high fat burn rate. In the summer, it’s also an exercise that can be very pleasant. Think of it as a walk, only at a higher altitude and bigger steps. The point is to enjoy the view, while working out at the same time. It doesn’t have to be an exotic place, either. Choose something nearby that is easily accessible in the weekend, and promises a picturesque setting. Get yourself a good pair of hiking footwear and don’t forget your sunscreen.

4. Rooftop yoga

Another beauty of the summer season is its sunset. If you have access to a rooftop with enough space to practice yoga, try taking up your mat one day and following a yoga routine while the sun sets. The view coupled with the exercise will make it into an unforgettable experience.

If you don’t have a rooftop, try finding a spot in a nearby park where you could catch a sunset just as beautiful.

5. Road Cycling

Similarly to walking, road cycling is again all about the views, coupled with the satisfaction of physical effort. It’s the fastest way of enjoying the scenery, too, so you’ll enjoy a special adrenaline rush to it.

And there’s just something about the adventure of a road bike tour shared with friends or loved ones that ties people together. Try finding a bike route that fits your needs and get ready for it one sunny weekend. Don’t forget sunscreen.

6. Swimming

If you enjoy outdoor swimming and have access to it, why not make it into a workout routine? Swimming is one of the best exercises you can do, as it uses every muscle group in your body.

Exercising your swimming skills is never a bad idea; plus, the dry down that follows the swim can be particularly nice if enjoyed in the sun. 

7. Paddleboarding

If you enjoy water, you’ll like this exercise, which mixes the aquatic and the open air experience. Standing on a board while paddling, as well as making progress takes quite some effort, too, so if it’s a full body workout you’re looking for, look no further.

For cooling off, you can just lay down on your board and enjoy the relaxing feel of the water. Improves balance and reduces stress, so it’s an all around feel good exercise you definitely should try.

8. Beach volleyball

Played on a beach, in the sun, in shorts, – what’s not to like about it? Volleyball is a social exercise that is demanding and fun at the same time. Summer is the only time you get the chance to play it by the beach, so start now.

You don’t need 10 people to get started, the fewer people on the field, the bigger distances each of you have to cover, which in turn means more exercise. Everyone looks great playing beach volleyball!

Which one should you choose?

We’ve put together this list of fun accessible summer exercises to inspire you to switch up your gym routine with an outdoor workout this summer. No matter which one you go for, you are guaranteed to have a good time. As a rule of thumb, make sure you’ve got the proper gear, active wear and are familiar with the basics of the exercise, so you stay clear of injuries. And don’t forget sunscreen!

The post 8 summer exercises not to miss appeared first on BodyBarista.

Summer is almost upon us, the weather is getting warmer by the day, and as you start wearing fewer and fewer clothes, you notice you’re not as in shape as you thought you were. Those shorts don’t look good on you, your legs need more training, and you definitely can’t wear slim tops, because you’re not slim enough… And if you’re a guy, you might not like the way your arms look in T-shirts, and even though you would love to wear tank tops in this heat, you can’t afford to show off your upper body flabbiness. The thought strikes you: if you’re not happy wearing shorts, skirts and little clothes in general, how are you supposed to feel comfortable in your bikini or trunks?

There will be no miracles here. If you want to be fit this summer, you gotta earn it. The good news is, it’s not too late to start working on your summer body! Here’s what we think is a good way to get started.

1. Start with a training plan/schedule

If you don’t have a routine you follow (and you probably don’t if you’re reading this post), find one that works for you. You’re short on time and you need a schedule, so this is not the time to start experimenting. If you want that beach body in 6-12 weeks, best get started soon and with a plan that will help you get there. Men’s Health has great Summer Training Plans that start from 4 weeks and up to 12 weeks with expert help on how to lose fat, gain muscle, build biceps etc. For the ladies out there, Kayla’s Bikini Body Guide is known to do wonders. If you’d like a less pricey option, check out the Beach Body Guide that promises the desired results in 3 weeks. 

Start today – don’t wait until the weekend, next Monday, next week. Let your motivation work to your benefit.

2. Measure yourself along the way

The best predictor of success is seeing your results and that your hard work is paying off. You will most likely start seeing results already after 2-3 weeks of exercising, so use that to your benefit and measure yourself so you can see the changes in inches. It will be a great motivation to stay focused on your end goal and continue your beach body plan. It’s not easy to put in those hours of hard work, so you want to make sure you have all the motivation you can get. And you don’t want to stop on the way, either! If you can see how far you’ve come from Day 1, you’ll be more willing to continue towards your end goal. You can measure yourself with BodyBarista for free at the gym.

3. Celebrate the small successes 

Let’s say your beach body plan is 12 weeks long. Take time to acknowledge the results along the way. Celebrate the first time you feel better about how you look and how your clothes fit. Celebrate the first time you can wear something you didn’t feel comfortable wearing before you started the workout plan. And don’t forget to celebrate the big changes you see in BodyBarista. This way, you’ll enjoy the process more, as well as motivate yourself further. After all, you should be feeling good about yourself no matter how you look – getting that beach body is just the cherry on the top of your summer.

+ Extra Tip: Train with a friend

Studies show that demanding fitness results are better achieved when carried out in pairs or groups. You are probably not the only one who would like to look better this summer – ask one of your friends to join you in your fitness endeavor! That way, you’ll motivate each other, have a partner in crime, and the best part, celebrate your successes together. 

So, are you ready to get into your beach body?

The post Get that Beach Body with these 3 steps appeared first on BodyBarista.

A hashtag we can get behind besides #????  is #ScrewTheScale, which makes the point we so fervently believe in: one number doesn’t make or break your fitness journey. In most cases, men and women trying to lose weight will inevitably build some muscle on the way to becoming more fit, which will, in turn, show on the bathroom scale as potentially the same or higher number than before. But is less more in this case? Not if you’re doing it right.

A post shared by Mitch (@fitafrique) on Apr 23, 2018 at 5:43am PDT

More and more men and women trying to lose weight are realizing on the way that, in addition to losing body fat, they are also becoming stronger. And they are happily embracing it. It all starts with simply feeling better after each workout because of the natural post-exercise endorphin rush. Then after a few weeks, they realize their clothes fit differently and they can feel they’re becoming fitter. After 6 weeks of working out religiously and following a diet, they get on a scale, and the number has slightly gone down. They can clearly see their body looks different now and they’re slowly but surely reaching their goal. Their clothes become loose, they look and feel better – and before they know it, the next time they get up on the scale, they weigh the same or more than when they started exercising! But everything else is perfect – so where did they go wrong? 

View this post on Instagram

A post shared by Nikki (@nikkigundy) on Aug 28, 2018 at 10:16am PDT

It’s totally normal to stay the same weight or even increase in your overall body mass when starting on a fitness plan. While the fat mass disappears, the muscle mass increases from all the exercises you have been putting in. And guess what, muscle mass looks more aesthetic than fat mass! Getting rid of excess fat and gaining muscle also affects your overall mood and image about yourself, leaving you shining more than ever. 

A post shared by T A R A | 3 2 ???? (@dancingwithdumbbells) on Apr 10, 2018 at 3:16am PDT

Signs that, you too, should #ScrewTheScale:

– You’re working out regularly and can feel you’re becoming fitter and stronger, but the bathroom scale won’t budge

– You feel your body has changed and you look better when you look in the mirror, but the scale isn’t showing any changes

– Your friends think and say you look great but you feel the bathroom scale is telling you otherwise

– You’re working towards gaining some muscle mass and becoming stronger, in which case the bathroom scale won’t be telling you anything interesting

So the next time you decide to get on a scale – don’t! #ScrewTheScale instead, focus on your goal and feel good about yourself and what you’re doing for yourself. And share your experience with the world at #screwthescale and #????

The post #ScrewTheScale if it’s not making you happy appeared first on BodyBarista.

If you’ve ever searched for an app to monitor your weight, you’ll be happy to hear there is one now that only uses your phone. No more bathroom scales, BMI indicators, body composition analyzers. There’s finally an app for monitoring your weight, and it’s free.

Monitoring your weight is important and you should do it regularly. But here’s an alternative idea: don’t measure your weight, measure your body in inches and cm. Measuring your weight will only inform you about the overall weight of your entire body – but it doesn’t tell you about the status of your individual muscles and body parts, which areas are more problematic and what you should focus on. People give compliments about a persons figure, not their weight, and there’s a reason for that. Weight doesn’t offer a detailed view of your fitness state, and therefore there’s little you can do with that one number. 

Monitor your measurements regularly & build a healthy habit

Monitoring your measurements regularly has been proven to significantly increase the success ratio of sticking to a workout or diet. The more you can see your results in numbers, the more motivated you will be and the more insights you have on what has an effect on you. So when you start seeing that your waistline is shrinking, your biceps are growing and you’re losing inches in your hips, you’ll be more likely to continue your exercise or diet plan. In much the same way, if you’re working towards gaining muscle mass, you should see an increase in inches or cm in the different body parts you’ve been working out. And what if you don’t see the changes in numbers? It will also work to your benefit. If you’re putting in the effort, but not seeing the results, it might be a good indication that you should be doing something different. Update your exercises, add some activity to your daily routine like always taking the stairs, try a different diet, or increase the amount of veggies and whole grains in your diet – whatever it is, if you can’t see the changes in inches or cm, the app will let you know.

You can monitor your measurements with BodyBarista at any fitness center for free. All it takes is a snap in the mirror with your iPhone. Do it regularly, and do it anywhere, because you always have your phone on you. Build the healthy habit of measuring yourself – you’ll thank yourself later. Inside BodyBarista there’s a lot of patent technology under the hood that do all those boring calibration and calculation tasks. So that you can focus on living a great life and give your body the attention is deserves. After all, your body is the only body you’ll ever get.

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