Fitness Tips And Tricks

  1. Check Calories and Food Intake Daily:

Keep tracking of how many calories you eat in a day. It will be helpful in the planning out your physical exercises. Ever wonder why the body builder’s body masses are so big?

That’s because they plan out their meals and take in more healthy calories rather than an average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than the calories you ingest.

  1. 8 hours sleep:

The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, and even your weight. No other activity delivers so many benefits with so little effort!

Most healthy adults needs 7 to 8 hours sleep to function at their best.  But if you feel tired after coming home from the work, then you can take a small nap before exercising.  It will help for improved alertness and performance without leaving you feeling groggy or interfering with night time sleep.

  1. Drinking plenty of water:

Water is very important for our body and it’s a natural detoxifier. We need to take 3 to 4 liters of water in a day. Water consumption helps your body flush out waste through sweat and urination. This also prevents kidney stones and protects you from urinary tract infections. Don’t let the water level drop or the toxins make get stuck and cause harm. Drinking water is great for your skin. It helps to moisturize it, keep it soft, and removes wrinkles.

  1. Do exercise daily:

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body.

  • Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Some examples of aerobics exercise are running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.
  • Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength training are push-ups, pull-ups, lunges, and bicep curls using dumbbells. Anaerobic exercises also include weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training increase short-term muscle strength.
  • Flexibility exercise or Yoga can stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.
  1. Balanced Nutrient Diet: Dietary needs differ for every person, but in general, some of the best foods you should regularly eat include:
  • Fruits and vegetables
  • Protein
  • Whole Grains
  • Nuts and Legumes

Try to balance items like dairy and oils, along with meats and poultry. Try to avoid sweets, overly salty foods, trans fat-heavy foods and overuse of alcohol. Pay attention to calorie count—your needed amount will vary based on your size, age and gender.

  1. Eat small meals: Schedule meals before and after the exercise.

 Eating 5 or 6 small meals through the day instead of a few large ones will keep your metabolism stimulated throughout the day and help you lose weight. A meal high in carbohydrates just before a workout will give you energy when you exercise, while foods high in protein will help rejuvenate you afterward.

  1. Do’s and Don’ts: Good health is essential to your quality of life and longevity.
  • Stop Smoking: Smoking has no benefits to you at all, so why do it?
  • Reduce Stress: Stress is one of the major killers in the western world, learn to meditate and relax. Your body will love you for it.
  • Reduce alcohol consumption: Alcohol abuse can cause relationships, money and health problems and contains a massive amount of needless calories.
  • Laugh: Laughing keeps you young and is proven to provide countless health benefits.
  • Don’t ignore body changes: If your body changes or you start to feel pains don’t ignore it, get it checked out. Catching problems early can help professional to cure them.
  • Sleep: Your body needs to quality sleep to regenerate and to live it’s essential; you die from a lack of sleep before you die from a lack of food!
  • Take tests: Make sure you keep up with smears and other essential health tests.
  1. Keep motivating yourself: An important key to being in the shape is to set the goals and keep a positive mindset. If you stay positive, you’ll be able to push yourself to get the fit body you’ve always wanted.

All The Best

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