Staying fit is a great gift in life, and it can lead you to be a happier, healthier person. By staying fit and healthy, you not only look and feel better, but you also reduce your chances of developing health problems such as diabetes, heart attack, high cholesterol, and hypertension. ambition, can be done.
Step
Part 1 of 3: Exercising
Step 1. Start a leisurely walk, jog or cycle. No matter what your pace, brisk walking, jogging and cycling are important parts of a healthy lifestyle, as they are activities that keep your muscles active and keep your blood flowing.
If you need to keep your knees strong or your body aches and pains, then cycling is the perfect solution.
- Start with a daily routine of walking, jogging, or cycling according to your schedule (for example, going for a jog every day at 6pm). After a while, you can increase your distance, speed and ultimately time.
- Go anywhere with more walking. For example, if you're going to the grocery store, try to park the vehicle farthest from the entrance so you'll have to walk the extra mile to get there.
- Walk or bike to work or school. If you live close enough to work or school, a good solution is to start walking or cycling.
- If you jog, you have to jog at least a kilometer to lose fat, but it is very important if you measure your ability.
Step 2. Exercise at home
Not everyone has the time and money to go to the gym and there's no need to do that. Exercising at home is very easy and can be very rewarding. Some exercises that can be done at home are:
- Push ups. Use your body weight to support (nearly touching) the floor or wall to strengthen your upper body.
- Sit ups. Sit ups can be done easily, by lying on the floor or, with the more sophisticated technique of a chair or exercise ball.
- Practice yoga, for example, downward facing dog yoga poses or sun salutations poses, easier to do on a carpet or yoga mat.
Step 3. Workout in the gym
If you like the atmosphere in the gym and can afford the membership fee, then the gym is a great place to stay in shape.
- Use machines for cardio and weight training (barbells), but be careful. Never use a barbell that is too heavy. Use a smaller barbell and you will find yourself progressing very quickly through the barbell workout.
- Learn strength training and toning techniques from an instructor or professional.
Step 4. Join a local or local sports team
If you're not a fan of the gym or practicing random workouts, then joining a sports team in your neighborhood might be a great solution to getting out, moving, and having fun! Many cities have recreational sports teams that meet and play on certain days.
The most popular city sports are: Dodgeball (throwing a rubber ball at an opponent), kickball, softball, basketball and ultimate frisbee
Part 2 of 3: Maintaining a Balanced Diet
Step 1. Get rid of all fast food (junk food)
Getting rid of all junk food is the most important component of a lifestyle. Many people ignore it, but if you exercise and also eat a lot of junk food, you will never feel fit. This happens because the junk food turns into fat almost instantly. Junk food contains little or no nutrients and is high in sugar and sodium. Due to this, the blood sugar levels in your body drop after consuming it, and you end up feeling tired, and lacking energy. Foods to avoid are:
- Foods high in sugar: Donuts, cakes, biscuits, puddings, cereals, canned and dried fruit, and soda.
- Foods high in fat content: processed meats, butter, hydrogenated oils (coconut and palm kernel), shortening, cheese, and animal fats. (Please note: although cheese is high in fat content, it is also high in protein which is a good nutrient for the body. Aged cheese and processed cheese that does not use many additives are the best solutions).
- Foods that are high in cholesterol: Egg yolks, fried foods, and mayonnaise.
- Avoid all foods that contain: High fructose corn syrup (HFCS), which is corn syrup that contains high fructose and Monosodium Glutamate (MSG) or flavoring.
Step 2. Eat a healthy diet
Maintaining a balanced diet can be difficult if you don't have time to cook for yourself every day. However, finding healthy solutions in restaurants and restaurants that serve take-out menus is easy. And you'll find that maintaining a healthy, balanced diet can increase energy and productivity, boost your metabolism, and make you a happier person, because you're consuming the nutrients and vitamins your body needs. Healthy foods to eat are:
- Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli, and corn and others. (Please note: These fruits and vegetables must be fresh, not canned. You can sauté in virgin olive oil or extra virgin olive oil for a more delicious taste). If you're making a salad, the more colorful the vegetables, the better!
- Organic Meats: Fish, poultry and beef for protein. Instead of frying the meat, try grilling it with pure olive oil, or lemon juice with herbs.
- Grains: whole-grain bread, oatmeal, and pasta (make low-fat pasta).
- Foods with high protein content: Tofu, soy, egg whites, nuts, cottage cheese (a soft cheese made from buffalo milk) and quinoa or quinoa.
- Foods with high fiber content: cooked beans, black soybeans, green beans, pears, raspberries and oat bran.
Step 3. Understand the difference between complex carbohydrates and simple carbohydrates
Simple carbohydrates are made up of one or two sugar molecules that have very little nutritional value. Complex carbohydrates are made up of a series of sugar molecules but are very rich in fiber, healthy minerals, and vitamins.
- Examples of simple carbohydrates: Sugar, syrup, jam, and candy.
- Examples of complex carbohydrates are: Foods from whole grains and vegetables.
Step 4. Know when to eat
Avoiding skipping meals is very important. Many people think that you will lose weight by skipping meals, but this is simply not true. In fact, skipping meals lowers your metabolic rate and can result in missing out on the nutrients your body needs. Here are some examples of healthy snacks and meals, and when to eat them:
- Light breakfast (Light breakfast): Egg white (you can mix egg white with some vegetables like onions or mushrooms, etc.) with grapefruit and one slice of white bread.
- Mid morning snack: Yogurt with some berries.
- Lunch: Salad (be careful with dressing or dressing!) with protein (example: roasted chicken or turkey).
- Afternoon snack: Apple, orange, or banana with some almonds and a tablespoon of peanut butter.
- Dinner: Grilled lemon salmon with brown rice and asparagus.
Step 5. Drink lots of water
The human body is made up of 50-65% water, and you have to keep replenishing it. When you sweat your body releases a lot of that water so you need to replenish it.
- The amount of water you should drink depends on your weight. To calculate how much water you should drink, calculate your weight and multiply by 67% (2/3). So, for example, if you weigh 130 lbs (59 kg), you should drink approximately 87 ounces of water each day.
- If you're exercising, you need to increase your water intake to replace the water lost through sweat.
Part 3 of 3: Gathering Will and Motivation
Step 1. Stick to your plan
You know that you definitely can. You are the only person who can control your actions and willpower can make you happy!
Stick to your daily plan or biday plan. If you have a regular schedule that you follow, sticking to it is easier than simply intending that you will exercise or eat a healthy diet
Step 2. Don't let other people discourage you
If you're at the gym using a small barbell, don't let the person next to you using a large barbell intimidate you. Remember that you are trying to the best of your ability and that is already very good for you. If you continue with your regimen (plan), you will get whatever goals you have set.
Step 3. See if anyone wants to join you
This can be especially useful if you have someone trying to stay healthy and fit with you. Their extra push of motivation can be very inspiring and is a great way to bond.
Good people to ask are family members, coworkers, classmates, neighbors (if you already have a good relationship with them) or close friends
Step 4. Reward yourself
Set your goals and when you have achieved those goals you deserve to be rewarded or rewarded.
For example: If you're sticking with a regular schedule, eating your healthy diet, and have completed your goal for the week by jogging for 30 minutes instead of 20, then on Friday night you should reward yourself with a small amount of your favorite snack
Step 5. Believe in yourself
Don't care what other people think. If you believe and believe that you can achieve the goal of staying in shape then you really can! Remember that feeling when you feel great and work towards that goal every day.
