Fuel-Your-Fit Challenge: How to Maintain Your Progress

Image Credit: LIVESTRONG.com Creative

Congrats! You've just completed four weeks of the LIVESTRONG.com January Fuel-Your-Fit Challenge. (If you haven't been following along, we recommend starting here.)

You logged sweat-worthy workouts paired with optimized nutrition plans to work toward your long-term goals. So... now what?

It's time to take what you've learned from each week's challenge and apply it to your own food and fitness habits. Incorporating elements from Week 1 through Week 4 can help deliver better results, especially if you're trying to lose weight in 2020: A healthy diet coupled with an exercise regimen is more effective for weight loss than either method alone, according to an October 2012 study in Obesity.

Read more: Discover Your Ultimate Weight-Loss Workout Plan

Putting It All Together

Rather than repeat each weekly challenge and risk overtraining, use components from the last four weeks to build a balanced and sustainable plan for February and beyond.

What that plan looks like will depend on your goals. If you're looking to shed belly fat, you might want to get the maximum four HIIT workouts in one week. If you're more keen on building muscle, you'll need to max out with four strength-training sessions instead.

Our sample one-week plan below is designed to torch fat and boost your metabolism for achievable weight-loss success in the weeks to come. And remember: MyPlate and our Challenge Facebook Group are here to help you, too!

Try this seven-day food and fitness schedule that combines all four weeks of the Fuel-Your-Fit Challenge into one effective plan.
Image Credit: LIVESTRONG.com Creative

Click here for a printer-friendly version of this plan!

For more information on the MyPlate + LIVESTRONG.com January Fuel-Your-Fit Challenge Sweepstakes, click here.