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lose weight

Ruben's Story Will Amaze You

Ruben's Story Will Amaze You

At the start of Ruben's fitness journey, he had trouble maintaining healthy habits because he didn't have a strong support system. "I struggled for about a year because no one wanted to work out with me," he professed. As a freelance graphic designer who works from home, Ruben spent up to ten consecutive hours sitting in front of a computer each day. "I lived off snacks, soda, and quick fast-food meals," he remembered. "The only exercise I would get was walking to the refrigerator." 

Katelyn's Transformation as a First Time Bikini Competitor

Katelyn's Transformation as a First Time Bikini Competitor

Faced with a full-time course load and two jobs, Katelyn had a difficult time prioritizing her health.   "I ate out often, and it wasn't fast food necessarily, but I rarely ate home-cooked meals," she remembered. "I always said to myself, 'On Monday, I am going to start eating healthy and going to the gym." Much to Katelyn's chagrin, 'Monday' would turn into the next week, and then the next month.  "Now that I use PumpUp and avidly go to the gym, my lifestyle has changed completely," she insisted.

How Alan Found Motivation to Lose 30 kgs

How Alan Found Motivation to Lose 30 kgs

“I didn’t go to the pool because I wasn’t happy with the way I looked." Shortly after Alan graduated from high school, he began to make small changes to his lifestyle. “I started out by incorporating healthier foods into my diet, and I went for short walks with my friend, which was a huge deal for me back then, since I wasn’t used to it at all,” he remembered. 

Here's What Motivated Desiree to Lose 100 lbs

Here's What Motivated Desiree to Lose 100 lbs

In December 2014, Desiree dealt with severe depression and stress. She was afflicted by hypothyroidism, a hormonal condition that can slow down a person's metabolism, making it difficult to lose weight. "On most days, I just laid in bed, hating myself," she confessed. "I hated looking at who I was in the mirror. I was tired because of all of the extra weight I had to move on a daily basis to do ordinary tasks."

How Danielle Finally Found Motivation To Be Healthy

How Danielle Finally Found Motivation To Be Healthy

Making a lifestyle change can be overwhelming. For the sake of convenience, Danielle often ate out at fast food joints such as McDonalds and Kentucky Fried Chicken. "I never did any exercise - I was really lazy," she recalled. "I would come home from work, sit in bed on my laptop until I went to sleep, and I would snack a lot." Eight months ago, Danielle joined the PumpUp community because she wanted to live a life full of intention, positivity, and accountability.

How Makayla cleaned up her diet and lost 39 lbs.

How Makayla cleaned up her diet and lost 39 lbs.

Healthy eating and regular exercise were hardly priorities for Makayla.  "I ate what I wanted and when I wanted it," she remembered. "Fast food, chips, pizza, candy, etc. I would nap or watch TV on the couch all day." Makayla barely drank water and munched on processed snacks all day, rather than eating real meals. "I was never actually full," she admitted. Seven months ago, Makayla joined the PumpUp community because she wanted to start living a healthier lifestyle. "I was at the highest weight I've ever been: 209 lbs," she recalled. "I wasn't happy with that number and I definitely wanted to make a change. I found PumpUp through Instagram. I was looking for more ways to get motivated and it has changed my life since!"

How Justine lost 35 lbs. in 7 months as a mother of 3

How Justine lost 35 lbs. in 7 months as a mother of 3

After Justine became a mother of three, she realized that her metabolism wasn't as fast as it used to be. "I really started using PumpUp around March 2015 because I gained a lot of weight after I had my children, I didn't lead a very healthy lifestyle, and I didn't feel good about myself any more," she revealed. "I needed to change my lifestyle not only for myself, but for my children." 

Julie's 70-lb. transformation is about more than weight loss

Julie's 70-lb. transformation is about more than weight loss

Anxiety negatively impacted Julie's life, to the point where her physical health was in danger. "I've always had bad anxiety ever since I was little," she admitted."I think it started when my grandfather passed away when I was 5 years old." Julie hardly ever slept and ate large portions of comfort food to cope with the emotional turmoil that stirred inside of her.  "[The eating], combined with not caring for myself got me to my highest weight of 361 lbs," she stated. 

Kristin's 62-lb. transformation will amaze you - PumpUp Success Stories

Kristin's 62-lb. transformation will amaze you - PumpUp Success Stories

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Kristin weighed heavier than ever in 2014. She tipped the scale at 230 lbs, wore double extra-large shirts, and slipped into size 20 pants. She would binge eat after school to deal with the hurtful comments that other classmates made about her weight. "On December 30, 2014, I vowed to make a complete lifestyle change," she recalled. "I was always an emotional eater and I was dealing with depression for 2 years. As I continued to gain weight, I was bullied and harassed more by the guys at my school. I was miserable." In January 2015, Kristin joined PumpUp in search of support. "When I joined, I immediately felt a sense of family," she remarked. "Everyone on the app is so uplifting, encouraging, and positive. I enjoyed seeing everyone else's progress and I wanted to show mine and tell my story." Kristin couldn't imagine how much encouragement she would receive by sharing one simple photo. " In the beginning, I didn't think anyone would care about my progress because it was very small and didn't seem important," she shared. "However, even when I would share about a 30 minute workout, I would immediately get a few likes and even a comment from somebody [who told me] to keep going. Every time I posted my everyday workouts or pictures, there was always someone encouraging me and pushing me to never give up. I was inspired."

Kristin's 60-lb. transformation will amaze you // The PumpUp Blog

Since Kristin joined PumpUp, she lost 62 pounds. "Before PumpUp, I ate whatever I wanted to," she elaborated. "My diet now is 100% different. I [maintain] a paleo diet and drink mostly water.  I still have another 20 lbs to go [until I reach my goal weight]. My biggest source of motivation is seeing people on PumpUp just trying to push themselves every day. They're striving to be better - because that is all I'm trying to do too."

Kristin's Best Advice

Be your own motivation. Don't lose weight because some low-life person called you fat. Don't lose weight for attention or for love . Do it because you love yourself and because you want what is best for you.

Kristin's 60-lb. transformation will amaze you // The PumpUp Blog

Kristin's Workout Routine I love switching up my workout routine. I actually lost weight without ever setting foot in a gym. All my workouts are at home workouts. I really love watching YouTube videos to get ideas for workouts. But I am very simple most of the time. I am a treadmill kind of girl.

Kristin's 60-lb. transformation will amaze you // The PumpUp Blog

More about Kristin I have had 9 surgeries in my lifetime. All before the age of 10. I was born with a rare birthmark that could of become cancerous. I basically grew up in hospitals and got used to them. I also love to sing and am the only singer in my family. I love everything about fall and I am a cat lover.

Keep Kristin pumped! Follow her journey on PumpUp @kristinfitness95! Leave positive words of encouragement for her down below.

Rachel's 244-lb. Transformation Will Inspire You

Rachel's 244-lb. Transformation Will Inspire You

When Rachel was just 24 years old, she received a scary prognosis. "My doctor told me that if I [maintained] the lifestyle I was living, I would end up in a wheelchair with an oxygen tank by the time I turned 40," she recalled. "I probably would have died." Eighteen months ago, Rachel weighed nearly 500 pounds and couldn't walk a block without being short of breath. Rachel's transformation began after she made subtle changes to her lifestyle. "

Why Sara finally feels confident in a bathing suit

Why Sara finally feels confident in a bathing suit

Sara was constantly immersed in an atmosphere of negativity. This stifled her from achieving her health and fitness goals. "I put on a fake smile and pretended that I didn't hear the laughs," she recalled. "I joined PumpUp at 186 lbs. [Though I experienced] a lot of ups and downs, I never gave up. I kept going, and it's only because of the endless support that PumpUp gave me. 

How I let go of my excuses and dealt with my soda addiction

How I let go of my excuses and dealt with my soda addiction

Soda might be tasty, but it can destroy your eating habits. Before Adriana joined PumpUp, she used to drink three cans of sodas a day. "Soda was my thing," she recalled. "It was really bad. [On top of that], I didn't do any type of exercise. I was 'too lazy' for it - that was always my excuse." The excuses piled on and on to the point where Adriana felt her health deteriorating because of her soda addiction. "I was just out of control," she confessed.

How Christine finally developed a positive relationship with food

How Christine finally developed a positive relationship with food

It was tough for Christine to come home after an entire year abroad in England—her whole diet was off track. "I think it was the worst lifestyle that I ever had," she recalled. "I wanted to enjoy myself. I was eating a lot of cake, chocolate, ice cream, burgers, and drinking soda, hot chocolate, and alcohol. Even if I was really happy at the time, I regretted my choices in the end." 

5 ingredients or less: healthy vegan weight loss smoothies

5 ingredients or less: healthy vegan weight loss smoothies

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https://www.youtube.com/watch?v=BtXzP-xRG50 Step up your smoothie game with five ingredients or less! All of these vegan weight loss smoothies don't need any milk at all. Use cold water to speed up the blending process and have plenty of frozen bananas, chopped tropical fruit, and frozen berries on hand so that you can make any smoothie in a flash.

These vegan weight loss smoothies are the perfect breakfast if you're trying to eat more fruit. They'll help you to cut down on processed breakfast food and you'll feel energized for hours on end. Check out PumpUp member @rawincollege's YouTube channel for more recipe ideas.

Make these healthy vegan smoothies for weight  loss with 5 ingredients or less!  // The PumpUp Blog

Berry Cherry Smoothie

Packed with antioxidants, this berry cherry smoothie is guaranteed to energize you and fend of sickness // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 2 ripe bananas
  • 1/2 cup of blueberries
  • 1 frozen banana
  • 1/2 cup of frozen cherries
  • 1 cup of water

Glowing Green Smoothie

Get your greens in the morning with this glowing green smoothie // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 1 banana
  • 1/2 cup mango
  • 1 cup sliced pineapple
  • Handful of spinach
  • 1 cup of water

Watermelon Lime Smoothie

This refreshing watermelon lime smoothie is the only recipe you need to end off the summer // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 2-3 cups sliced frozen watermelon
  • 1 cup water
  • Juice of 1/2 lime

These vegan weight loss smoothies were created by PumpUp member @rawincollege. Follow her YouTube channel for more healthy eating inspiration!

Dannielle's incredible transformation from a size XXXL to a size S

Dannielle's incredible transformation from a size XXXL to a size S

After the birth of her second son, Dannielle knew that she needed to make a transformation. She was looking for new ways to exercise at home, and downloaded PumpUp to boost her health and fitness progress. "I've been on [the app] for about 42 weeks now," she shared. "PumpUp not only provided what I was looking for, but it offered a supportive community as well."

5 Running Workouts To Do the Impossible: Lose Fat And Gain Muscle

5 Running Workouts To Do the Impossible: Lose Fat And Gain Muscle

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There's a myth that cardio— in any way or form— is destructive for muscle-building. For this reason, some bodybuilders prefer to walk on an inclined treadmill rather than increasing their pace. On the other hand, those who want to lose weight (like me), tend to resort to slow and long jogs. Whatever your fitness goal is, high-intensity interval training might be the way to go. Recent research found that when you throw high-intensity workouts into the mix, physiological adaptations are greater.  It turns out that aerobic exercises and muscle-building are very far from being incompatible, and that high-intense interval training (HIIT) helps you build more muscle and lose more fat. With HIIT, it's possible to lose fat and gain muscle. Here are 5 running workouts to help you // The PumpUp Blog

But what exactly is high-intensity interval training?

PumpUp has covered its principles before, but in essence, HIIT is can be described as “short, high-intensity bouts of exercise followed by a short period of rest or low-intensity activity”. Believe it or not, you can make a fine workout for yourself in 4 minutes. It works because you’re able to incorporate lots of short vigorous exercises into your routine, all of which would be impossible to sustain for long periods of time if each individual exercise were to be performed on its own.

Research has suggested that the higher the intensity and shorter the duration of work and the rest period, the better.

How HIIT affects muscle building // The PumpUp Blog

HIIT and running are best friends

As far as running goes, higher intensity translates into a faster pace. You won't be able to maintain a fast pace for long because you’re gasping for air. This means you are near your maximum oxygen uptake and heart rate. If you're alarmed about higher intensity running workouts, check out the curative powers of HIIT: one study demonstrated that HIIT can play a role in preventing heart diseases.

Intense running workouts can improve your strength, muscle growth, metabolism (even after your workout), and build the endurance. But there are different forms of high intensity running workouts that can give you more results for less. Here’s how can you introduce High-Intensity Interval Training (HIIT) into running with huge results, starting with moderate-intensity Fartlek and Tempo runs, and ending in style with the full-fledged high-intensity Interval Training, “All-out” Sprint-Interval Training and 400-meter sprints used by bodybuilders.

  1. Fartlek

Swedish “Fartlek” or speed-play, is a training method that became popular in the 1940s. Swedish runners almost broke the 4-minute mile record. It consists of randomly selecting visual landmarks that you accelerate to— the next tree or a house, for example— followed by a recovery period. You can do it alone or in a group, with each person taking turns to choose the landmark and the pace.

It’s a great way to get back in shape and test your limits, while having some fun.

  1. Tempo

Tempo runs consist of continuous high-intensity sprints that last for 20 to 40 minutes or over a predetermined length. Professional runners use “tempos” to build endurance and to mimic a slightly more rapid pace but close enough to their competition pace - a “comfortably fast” pace. Sprinkling a “tempo” in your workout develops your aerobic system, stamina and efficiency.

To prepare you for faster paces of serious HIIT (as you’ll see next), you can throw a “short” burst of super-maximal intensity, every 5 minutes.

  1. Intervals

This is the most popular type of training the running world. Like Fartlek, it involves bouts of running between easy and very hard paces. However, in this case, you determine how fast you run and for how long, as well as the duration of rest period and how many times you repeat your intervals. According to Jonathan Savage, owner of running resource Fellrnr, the right pace for your intervals (which greatly varies) is the fastest you can run in 6 minutes.

An example of an workout would be 30s-1 minute at your fast pace, followed by half of the time recovering, and repeat it 5 times. Intervals should not last more than 5 minutes (excluding the rest period).

You won’t be able to recover from each fast interval. This is done on purpose, to build up the aerobic stress in your system. Research indicates that active recovery contributes to superior performance because of metabolite washout and lactate utilization. If it's hard at first, don't worry. You’ll get stronger!

  1. “All-out” Sprint Interval Training or Wintab

Shorter and very intense intervals are the ones that perform better. You cannot get more a intense workout than the WinTab protocol. It involves 20 seconds of an “all out” running sprint followed by 10 seconds rest, for 8 repetitions. The results are remarkable:

A 2014 study tested this program for 6 weeks (3 times a week) on 15 active women. It resulted in an average body fat mass decrease of 8% and a waist circumference reduction of 4%, while increasing muscle mass by 1.3%, peak running speed by5% and maximum oxygen consumption (an endurance metric) by 9%. All of this happened without a change in the athletes' food intake.

  1. 400-meter Sprint Program

This is bodybuilder trainer Christian Thibaudeau’s favorite workout for fat loss. He says that it has a “high fat-burning potency.” He found that his athletes were getting leaner and stronger after this programme.

The workout consists of 400m sprint repetitions followed by at least 1 minute and half of rest. This exercise is so intense that he recommends doing just one time per week.

See his guideline table for a recommended 8 week plan that can be adjusted for different fitness levels.

After such high-intensity running workouts, you can rest assured that your post-workout cookie will hardly affect your system. After all, you deserved it.

Fastblr is a powerful running shoe finder which lets you compare prices among 13 online stores. If you don’t know which running shoe to pick, start with our shoe recommender - it gives you 5 best shoes based on your physical and performance characteristics. Keep in touch with us on Twitter and Facebook.

How Shelby lost 60 lbs with the help of the PumpUp Community

How Shelby lost 60 lbs with the help of the PumpUp Community

Five months ago, Shelby downloaded PumpUp because she wanted to change her circumstances. She was looking for a source of inspiration so that she could fully commit to a lifestyle change rather than a temporary 'quick fix'. "Inspiration is exactly what I got," she insisted. "Since[I began my journey] with PumpUp, I've lost 60 lbs and I'm feeling better than ever!" 

Gemma's inspiring recovery journey after a hit and run accident

Gemma's inspiring recovery journey after a hit and run accident

At the start of 2015, Gemma was fiercely motivated to live a healthy lifestyle on her own terms. After she shared her first post with the PumpUp community, her drive to succeed accelerated to new levels. "I started using PumpUp as a way of keeping me motivated," she explained. "When I train, I train on my own. My friends aren't really into health and fitness. With PumpUp, even if you exercise alone, as soon as you share a picture or workout, it feels like the rest of the team is there with you!" 

How Monica revived her depleted motivation

How Monica revived her depleted motivation

Many people adopt healthier habits with a plan of action and an indomitable drive to succeed. But what if your motivation dissipates over time? This happened to Monica, a PumpUp member who hit a plateau after losing 15 lbs. "I began my journey [back] in 2012, but it was a slow process," she said. "The only problem was that I didn't know anything about nutrition. I ate what I thought was healthy, and of course I was wrong sometimes."