Many people want to stay in shape and improve their health but have a hard time maintaining a lifestyle that works for them. These easy steps will help you start an exercise program that works for you and will allow you to continue, even when you're thinking about not going to the gym.
Step
Part 1 of 3: Practice Smart
Step 1. Be active
If you want to be in shape but you're too busy to hit the gym, you need to at least get up and be active. There are many ways to do this and they are not time consuming at all.
- Consider using the stairs instead of the elevator when getting home or going to work (separate the stairs and the elevator if you need to climb very high places).
- Have a standing desk or treadmill, or use an exercise ball instead of a regular work chair.
- Do squats while waiting for your food to cook.
Step 2. Do aerobic exercise
Aerobic exercise is the exercise that gets your heart rate up the most. This exercise will improve your body's ability to handle exertion and make you healthier. Aerobic exercise will help you lose weight if that's your goal but training like this will be necessary if you want to stay fit.
- You can try cycling, which is a good way and practice and bring yourself out.
- You can try jogging, which is an easy exercise to try and it's free!
- You can try swimming, which is a great way to train your whole body.
Step 3. Be consistent
If you want to be prime, you will need to do some activities every day. You cannot expect results if you practice inconsistently and irregularly. Make a plan and execute the plan.
Find a practice partner! Research shows that if you have someone to encourage you and do the exercises with you, it's easier to stay on track
Part 2 of 3: Eat Healthy
Step 1. Create a calorie deficit
If you need to lose weight to stay fit, you will need to create a calorie deficit. This means you will eat fewer calories than what is needed to maintain your weight, causing your body to start burning fat. Calculate how many calories you need to maintain your diet and then plan how many calories you can eat in one day (usually 2,000 calories per day).
Step 2. Cut sugar, salt, and unhealthy fats from your diet
Sugar, salt, and unhealthy fats will all contribute to keeping you in top shape. Minimize the amount of these ingredients in your diet. Avoid drinks with high sugar content such as soda, and anything that contains a lot of saturated fat or trans fat. However, eat fruit for dessert and foods with healthy fats such as omega-3s (found easily in fish and nuts).
Step 3. Eat a balanced diet
You will need to eat a proper balance of protein, carbohydrates (grains), fruits and vegetables, and dairy. Whole grains should contain about 33% of the food you eat, fruit and vegetables another 33% (overloaded on vegetables), 15% dairy, 15% protein, and no more than 4% unhealthy fats and sugars.
- There are different types of fat and some are good for you while others are not. You should avoid trans fats (found in many commercially baked and snack foods) and saturated fats (meat, pork, butter). However, monounsaturated fats (olive oil, avocado) and polyunsaturated fats (fish, walnuts) are good for you.
- Good whole grains include whole grains, whole oats, quinoa, and brown rice.
- Good fruits and vegetables include cabbage, broccoli, spinach, blueberries, lemons, and pears.
Step 4. Eat the right amount of food
The food you eat should be in reasonable portions, to keep you from taking in more calories than you need. Be careful not to overfill your plate, use smaller plates if you're unsure, and drink plenty of water and eat slowly to help your body feel full.
Step 5. Focus on protein
Eating protein will help you feel full and energized. However, high-protein foods often contain a lot of unhealthy fats. Eat low-fat protein to reduce the amount of unhealthy fat in your diet.
Examples of low-fat protein are chicken and turkey, fish, eggs, and lentils
Part 3 of 3: Sample Diet and Exercise Plan
Step 1. Eat breakfast
Balance protein, dairy and carbohydrates in the morning for a natural energy boost. Alternate between these three sample breakfast options:
- A glass of vanilla yogurt, 2 cups of melon, and cup of cooked oatmeal.
- A glass of low-fat soft cheese, a slice of banana, and a whole grain bagel.
- Two ounces of Canadian bacon, cup blueberries, and 2 slices of toasted whole grain bread.
Step 2. Eat lunch
Lunch is a good time to include protein (for an energy boost) and vegetables to keep you from feeling sluggish when you finish your day. Alternate between these three sample lunch options:
- Arugula salad with salmon, onions and tomatoes. Use Italian salad dressing.
- The pita is stuffed with chicken, tomatoes, carrots, cucumber and feta.
- Rye bread sandwich with spinach, mozzarella, garlic and tomatoes.
Step 3. Eat dinner
Eat small evening meals and try to eat well before you go to bed (your body won't be able to burn enough calories if you eat right before bed). Examples of healthy dinners include:
- Lemon grilled chicken, steamed broccoli, mashed potatoes with garlic.
- Quinoa with bacon and steamed cabbage.
- Grilled salmon and spinach salad with vinaigrette dressing.
Step 4. Eat snacks
Eat one snack between breakfast and lunch as well as between lunch and dinner. This will keep you from feeling weak or hungry and will also help you not to overeat when it's time to eat. Examples of healthy snacks include:
- Carrot and celery sticks.
- 1/4 cup hummus and 3 pieces of broccoli.
- 1 bar of granola.
Step 5. Drink water
Drink 16 ounce glasses of water with each meal and at least one more each day.
Step 6. Be active
Use the stairs, stand up when you work on your computer, and walk around your building when you eat lunch.
Step 7. Practice
Make it your goal to train for at least an hour per day. These exercises do not need to be one at a time. When practicing, make sure you get your heart rate up at least every ten minutes. Here are some simple exercises (try to do all three every day):
- Do planks for 2 minutes, 4 minutes jumping jacks, and 4 minutes squats when you wake up.
- If you have time before getting ready to go to work, do a half hour jog.
- Use a bicycle or regular bicycle for half an hour when you get home.
Tips
Tips
- During exercise, don't forget to rehydrate your body. Do not go too often without drinking water.
- Every minute of practice you do will make a difference! You may not see it now, but it will start to show!
- If it doesn't challenge you, it won't change you. Push yourself when you feel like giving up. You will love the results in the long run.
- Know that "being primed" doesn't mean losing weight, unless it's your personal goal. A goal that works for you might be overall fitness, and to achieve that, you'll need to train and improve your nutrition.
- When practicing, don't forget to stretch your muscles first.
- If you don't have anyone (or don't want!) anyone else to practice with, try using an iPod and listening to podcasts while you practice. This makes practice time feel less like 'lost time' and more like 'productive time', because you are now learning or being entertained while you train.
- Don't try to train every day of the week. You should rest for at least 2-3 days. Give your body time to rest! Your rest time is essential.
- If you're going to be doing it for a long time, don't go too hard. Save your energy for the last few laps.
- Set targets. For example: shrinking your waist by an inch, fits a size 8 dress, and so on. If you reach your goal, celebrate by going out to dinner with a group (without the kids!), a day at the spa, or planning a shopping trip together. This gives you something to look forward to.
- Find other like-minded people from your workplace or community. Having a support group is a form of "social pressure." You will be more motivated to join the program when you get your friends to depend on you to show up. Decide where and when you will meet to train (it could be the gym, someone's house, etc.).
- Be proud of yourself and what you have accomplished, no matter how hard you try!
- Understand what fat is. When you eat something, it is made up of many different ingredients (proteins, carbohydrates, fats, vitamins, etc.). Food is measured in calories. Calories are units of energy, which are stored as fat in your body for emergencies. Depending on your genetics, fat will be stored in certain areas (most likely the thighs, buttocks, stomach, arms, etc.).
- Start a fitness blog - Posting updates and charting your journey can be a great motivational tool. Sharing your story and gaining followers can be a great help in keeping your goals on track.
- If you're training with a friend, you may want to do something like swap out your training shoes. By taking these small steps, you'll be forcing yourself to hit the gym--or your friends will be barefoot!
- If there is a gym near your house then go there every day so you can lose weight or just eat healthy.
Warning
- Always warm up before doing any exercise.
- With any exercise style, start slowly and build as much as you can. Starting with an exercise plan that is too strenuous can result in muscle soreness and fatigue.
- Don't sleep right after you eat.
