Staying fit is a great way to improve your mood and overall health. Many people struggle with staying fit over time, but the benefits of fitness definitely outweigh the costs. With some commitment and motivation, you can maintain your physical fitness for years to come like i do!
PART ONE OF THREE..
Exercising.
1.Begin jogging, running or cycling.
Regardless of what your speed is, joggong, running and cycling are essential parts of a sound way of life as they are exercises that keep your heart and lungs dynamic and your blood streaming. In the event that you have to keep your knees solid or have body a throbbing painfulness, at that point cycling might be a superior solution.
Think of a day by day strolling, running or cycling schedule that fits with your calendar (i.e. go for a run regular at 6:00 p.m.). Sooner or later you can expand your distance, speed, and the length of your exercise.
Make a special effort to walk more. For instance, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.
Walk or bike to work or school.if you live close enough to work or school a good solution is begin strolling or cycling.
If you jog you should jog no less than 1 kilometer (0.62 mi), it is important to pace yourself.
2.Exercise at home.
Not every person has time or cash to go to the fitness center and there is no compelling reason to. Working out at home is simple and can be extremely valuable. Some at-home exercise include:
Push-ups. Utilize your weight against the floor or wall to work on your upper body strength.
Sit-ups. Sit-ups should be possible by basically laying on the ground or, with a further developed strategy, with a chair or exercise ball.
Yoga. Yoga practices, for example, downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.
3.Exercise in the gym.
If you like the gym atmosphere and can afford the membership then the gym is a great place to stay fit.
- Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.
- Learn strength training and muscle toning techniques from an instructor or professional.
4.Join a nearby sport team.
If you are not a fan of the gym or practicing random exercises then joining a nearby games group might be an awesome answer for you to get outside, move around and have some good times! Numerous urban communities have their own recreational sport teams that meet and play on certain days.
- The most prominent city sports are: dodgeball, kickball, softball,soccer ,basketball, pickle-ball, and ultimate frisbee.
PART TWO OF THREE.
Maintaining a Balanced Diet.
1.Get rid of any junk food.
It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain poor nutrition and are
- high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy. Foods to avoid are:
- High in sugar: donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
- High in fat: Processed meats, hydrogenated oil, and shortening.
Avoid foods containing artificial ingredients.
2.Eat healthy.
Keeping up balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, enhance your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body requires.Foods to eat are:
fresh vegetables and fruits: carrots, onions, broccoli, spinach, eggplant, melons, bananas, apples, and oranges.
High-protein food: lean meat, poultry, angle, vegetables, nuts and seeds (like chia and hemp), tofu, soy beans, eggs, cottage cheese, and lentils.
Grains: whole wheat toast, oatsmeal , quinoa, and grain.
food high in fiber: cooked lentils, black beans, green peas, pears, raspberries, and oat bran.
3.Understand the difference between complex and simple carbohydrates.
Simple carbohydrates are carbohydrates made of 1 or 2 molecules of sugar that have very little nutritional value. Complex carbohydrates are made from a string of sugars but are very rich in fibers and contain healthy vitamins and minerals.
Examples of simple carbohydrates: sugars, syrups, jams, and candy.
Examples of complex carbohydrates: beans, yams, and sweet potatoes.
4.Know when to eat.
It is extremely essential to abstain from skipping meals. Many individuals may feel that you will get in shape by skipping a meal but that is wrong. Also, skipping meals can influence your vitality levels. Here are a few cases of healthy meals and snacks and when to eat them:
Light breakfast: eggs (you can blend eggs with little veggies like artichokes, peppers, or mushrooms, etc.) with grapefruit and a bit of toast
Mid morning snack: unsweetened yogurt with berries
Lunch: salad (be cautious of the dressing!) with a protein (i.e. grilled chicken or turkey)
afternoon snack: apple, orange, or a banana with almonds and a spoonful of peanut butter
dinner: lemon baked salmon with brown rice, carrots, and asparagus
5.Drink a lot of water.
The human body is made of about 50-65% of water, and you need to keep replenishing it. Your body sweats a lot of that water so you need to put it back in.
- The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weigh 130 pounds (59 kg) you should be drinking about 87 oz (2.6 L) of water per day.[8]
- If you are exercising you will need to increase your amount of water intake to replenish what you are sweating out.
Part Three of Three:
Gaining Willpower and Motivation
1 stick to your plan.
You know you can do it. You are the only one that can control your actions and strong willpower can make you happy!
- Stick to a day by day or every other day plan. If you have a normal routine that you follow it is much easier to stick to than just assuming you will get to exercising or you will get to eating a healthy meal.
2.Don't let others bring you down.
If you are at the gym and are using small weights, don't let the person next you using giant weights intimidate you. Just know that you are working at your pace and that it is just perfect for you. If you continue with your regimen you can achieve whatever goal you have set.
3 .Check whether others wants to go along with you.
It can be exceptionally useful if you have somebody keeping healthy and fit with you. Their extra push of motivation can be very inspiring and it is a great way to bond.
- Good people to ask are family members, co-workers or classmates, neighbors (if you have a good relationship with them already) or local friends.
4.Treat yourself.
Set goals for yourself and when you have reached those goals you earn a reward.
- For example, if you have kept up with your routine and healthy eating and you accomplished your goal for the week by jogging for 30 minutes instead of 20, then that Friday night you should treat yourself to a movie outing, massage, or luxurious bath.
5.Have confidence in yourself.
Do not care what other people think. If you are determined and believe that you can achieve your goal of staying fit then you can! Know that feeling when you feel great and strive to reach that goal everyday.
QUESTIONS AND ANSWERS.
1.What is the benefit of cycling over jogging?
ANSWER=It keeps your knees strong.(If you have weak knees or often experience body aches or pains, cycling is a great way to go! You can still work out and stay fit, but it won't be quite as hard on your body.)
2.Why are complex carbohydrates better for your body than simple carbohydrates?
ANSWER=Complex carbohydrates contain fiber.(Simple carbs contain sugar molecules that have very little nutritional value. Complex carbs are also made up of sugars but contain healthy fibers and vitamins and minerals that your body needs. You can find complex carbs in whole grain foods and vegetables.)
3.If you feel intimidated by the thought of going to the gym, you should remember that:
ANSWER=You will achieve your goals if you continue on your path.(That's right! It might be hard to believe right now, but if you continue on your workout regime and path, you will get to the fitness level you want to achieve. Anytime you feel intimidated, just remember that.)
- Motivate yourself by wanting to continue on this path of fitness and health. You want to feel good, you want to look good, you want to be healthy...and you absolutely can!...
