The 5 Essential Fitness Tips For Success
1. Exercise Daily
Exercising daily for at least 30 minutes and staying consistent is key. You do not have to overwork yourself from running or jogging but you should have some sort of moderate physical activity in your everyday life. Even walking! If you are looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour around your neighborhood or city. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout and have a good stretch before your workout NOT during your workout as stretching in the middle of your workout could do more harm than good. Just a warning, your muscles will ache after a high intensity workout but a soothing warm bath or massage chair session could be vital for relaxing your muscles and reducing stress. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding. You can keep great track of your workouts and progression with a great workout log!
2. Eat the Right Foods and Portion Each Meal
No matter how bad your stomach is telling you to go for candy over healthy food, always listen to your mind and try to stay away from sweets. Sugar from candy will not help you get in shape and will in fact slow it down. Even if it's just a single candy bar, one will eventually lead to another and another. It is a concept called craving. Fruits and vegetables are the best thing to eat when trying to get into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running as well as provide the essential vitamins and nutrients to become healthier and encourage weight loss.
Also, stick to lean meats like turkey and chicken and avoid fatty meats such as bacon. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day or even worse, one entire HUGE meal for the whole day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy can be used toward your exercise.
3. Keep Track of Calories and Food Intake Per Day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest. To lose weight, you need to be in a calorie deficit which means you burn more calories than you take in. To gain weight, you need to be in a calorie surplus which means you take in more calories than you burn. Depending on your goals, you would want to keep track of all your calories throughout the day using a Fitness Tracker.
4. Be Sure to Get Sleep
Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour to prevent you from staying up later in the night. Quick power naps are proven to be beneficial for your health and body but longer naps are not as beneficial. Beauty sleep gets its name for a reason and its because sleeping more results in a healthier body and looking better.
5. Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted. Having a negative mindset results in a lack of motivation and most important of all, consistency. A good trick is to envision your dream body and your goals while you are working out to give you that extra push of motivation!
All in all, I hope you take these tips into consideration and make sure to not compare yourselves to those fashion models on GQ or runaway models. It is better to use the as motivation! Best of luck Team Chiseled!