Taking care of your fitness is a positive, life-changing decision. Regular physical activity can help prevent or control a wide variety of health problems and threats from several types of cancer, stroke, type 2 diabetes and many more. Exercising increases energy levels because it delivers oxygen and nutrients to the body's tissues and helps the heart and lungs to work more efficiently. Your mood will also improve because exercise also releases endorphins, a chemical that makes you happy, and serotonin, a chemical that helps relieve depression. You will feel more confident in your appearance and achievements. You'll find that you can push yourself harder, both mentally and physically. With an athletic body, calorie burn increases, joint stability improves, and bones and ligaments become stronger.
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Method 1 of 3: Exercise Regularly
Step 1. Make physical activity a part of your life
It is recommended that you do at least 30 minutes of physical activity every day. If you don't have a full 30 minutes to exercise, try to divide it into two 15-minute periods or three 10-minute periods.
- Exercise at least 150 minutes a week. You can divide this time evenly across the week. You can do a mix of moderate and high intensity activities. Brisk walking, swimming or even mowing the lawn are all excellent examples of moderate-intensity activities. For a higher-intensity activity, try running, dancing or playing basketball.
- Once you've established a regular fitness activity program, you need to focus on getting the various qualities of an athletic body like speed, strength, agility and balance.
Step 2. Don't forget to train your strength
You should train the muscles at least twice a week. A great example of strength training is lifting weights.
- The types of exercises you should include in strength training include: squats, deadlifts, power cleans, bench presses, reverse bent over rows, pull ups, military presses, and dips.
- Lifting weights or using weight training equipment are just one example of ways to train strength. You can also engage in activities such as rock climbing or massive gardening.
Step 3. Add HIIT (high intensity interval training) to your weekly exercise routine
This high-intensity cardio workout will help you build speed and lose weight faster.
Start with 15-20 minutes of interval exercise once or twice a week. The types of HIIT exercises that are great to do include: hill sprints, sled pushes, treadmill interval sprints, and rower sprints
Step 4. Develop your energy
Power is the ability to move loads quickly. You can teach the muscles of the body to move quickly using exercises you are already familiar with.
Choose weightlifting exercises such as squats or deadlifts. Use less weight than usual. Lift the weight as fast as you can, but lower it as slowly and as controlled as possible in three to four seconds. Rest for one second then lift the weight back up as quickly as possible
Method 2 of 3: Living a Healthy Diet
Step 1. Don't cut out your carb intake
The brain and central nervous system need carbohydrates to function properly. Eating no carbs at all will make you feel irritable, tired, and lethargic. You should eat adequate amounts of carbohydrates in the morning and after exercise. Meet 45-65% of your daily calorie needs from carbohydrates from whole grains, legumes, legumes and fruits and vegetables.
Step 2. Consume enough fiber
Soluble fiber helps improve your cholesterol and blood sugar levels. Good sources of fiber include oats, dried beans, apples, and oranges. Insoluble fiber helps prevent constipation. Try to eat more vegetables and whole grains to add more insoluble fiber to your diet. Women need 22-28 grams of fiber in a day. Men need 28-34 grams in a day.
Step 3. Eat protein
You need protein to grow and develop. Protein provides your body with calories and energy. About 10-35% of your daily calories should come from protein. There is a good variety of protein options from both plant (vegetable) and animal (animal) sources. Foods that are high in vegetable protein include legumes, lentils, processed soybeans and beans without salt. Red meat, poultry, and dairy are excellent sources of animal protein and choose those without or low in fat.
Step 4. Don't forget to include fat
Fat contains a lot of calories which can lead to weight gain. Some types of fat do increase the risk of heart disease and various other health problems. However, fat also helps the body absorb vitamins, maintain the function of the body's immune system and maintain the structure and function of the body's cell membranes. All intake of fat sources should be maintained to only reach 20-35% of your daily calories. Focus on unsaturated fats from foods like lean poultry, fish, and healthy oils like olive oil, canola oil and various nut oils.
Step 5. Drink a lot
The water supply in your body must be renewed for the body to function properly. Men need about 13 glasses of water (3 liters) and women need about 9 glasses of water (2.2 liters) per day.
You need to drink water before, during and after exercise. You should drink more water when you exercise because your body will lose more fluids when you sweat. You are advised to drink an extra 1.5-2, 5 glasses (400-600 ml of water) for exercise in a short period of under an hour. How much water you need will vary depending on how much you sweat during exercise, for how long and what type of exercise it is, so adjust accordingly
Step 6. Consider taking supplements
Dietary supplements can optimize your balanced diet.
- Supplements can be used after a well-structured diet has been established. Some popular supplements for people who want an athletic body include creatine, glycerol, glucosamine sulfate. Creatine is a substance that occurs naturally in our bodies. When used as a supplement, creatine can cause an increase in strength and power. Glycerol is a supplement that keeps the body hydrated for a longer period of time for better performance. Glucosamine sulfate helps rebuild cartilage and prevents joint problems.
- You should eat protein in smaller portions throughout the day to get as much of the protein as possible for building and repairing muscle. Supplements such as protein drinks (known as protein shakes) and protein snacks (often called protein bars) can be great sources of protein between main meals. Don't forget to eat a small protein-rich meal within 30 minutes after exercising so you can optimize the amino acid content in it.
Method 3 of 3: Finding Your Motivation
Step 1. Think positive
The gym can be a scary place, especially if you're new. It's easy to let negative thoughts enter your mind, but it's important to think positively to keep yourself motivated.
- Think "I can." "I can lift this weight." "I can run one more lap."
- Replace "I won't" with "I will". "I'll do five more sets." "I'll finish an extra set."
Step 2. Don't make excuses
Letting excuses get in the way of having a fit body is easy. The reasons that often arise include:
- "Is raining." Don't let bad weather stop you from exercising. Keep your exercise program going by exercising indoors.
- "I'm so exhausted." It is important to give the body time to recover. However, most of the time you're actually just feeling lazy. You have to stick to the habit of exercising. It's okay if you can't always give 100% every time you go to the gym. It's better than not exercising at all.
Step 3. Stay focused
Make a commitment about keeping fit with yourself by continuing to do healthy habits.
