Deciding to take serious care of your fitness is an important choice that will change your life. Regular physical activity can help prevent or treat a wide range of health problems, including some types of cancer, stroke, type 2 diabetes, and many others. Movement increases energy levels as it causes oxygen and nutrients to be sent to the tissues and promotes better heart and lung function. Being responsible for the release of endorphins, chemicals capable of arousing feelings of happiness, and serotonin, a substance capable of relieving depression, exercise brings significant benefits not only to the body, but also to the mind. Not least, regaining your physical shape will allow you to feel more confident and more able to reach your goals. You will soon find that you can push yourself beyond your limits, both physically and mentally. Thanks to an athletic physique you will burn more calories, have more stable joints and stronger bones and ligaments.
Steps
Part 1 of 3: Exercise
Step 1. Make physical activity an integral part of your life
It is recommended that you do at least 30 minutes of exercise every day. If you don't have the ability to exercise for 30 consecutive minutes, try splitting your workout into 2 sessions of 15 minutes or 3 sessions of 10.
- Exercise for at least 150 minutes a week. You can divide this time frame as you like, perhaps alternating between intense and moderate exercise. Brisk walking, swimming, or even mowing the lawn will allow you to perform excellent moderate physical activity. When it comes to intense physical activity, you can choose for example to run, dance or play basketball.
- Once you've established your physical activity routine, you'll need to focus on achieving certain athletic qualities, including speed, power, agility and balance.
Step 2. Remember to train your strength
You should do muscle strength training at least twice a week. A good example of strength-building exercise is weight lifting.
- Specifically, the exercises you should include in your strength training routine are: squats, barbell deadlifts, power cleans, bench presses, bent over rows, pull-ups, military presses, and dips.
- Weight lifting, using free weights or machines, is just one of the possible strength workouts. You can also indulge in a different sport, such as climbing, or an intense gardening session.
Step 3. Add high intensity interval training (HIIT) to your weekly exercise routine
This advanced form of interval training is a cardio training method that will allow you to develop your speed and lose weight faster.
Start with 15-20 minutes of HIIT once or twice a week. Uphill sprints, sled push exercises, and interval sprints on the treadmill or rowing machine are all great exercises to incorporate into your workout
Step 4. Develop your power
Power is the ability to move weights quickly. By doing an exercise you are already familiar with, you can teach your muscles to move weights quickly.
Choose a lifting exercise, such as squats or barbell deadlifts. Slightly reduce the amount of weight compared to what you normally lift. Lift the weight as quickly as possible, but lower it very slowly, controlling the movement as much as possible and extending it for 3 or 4 seconds. Pause for 1 second, then lift the weight again as quickly as possible
Part 2 of 3: Power
Step 1. Don't completely eliminate carbohydrates
To function properly, our brains and central nervous systems need carbohydrates. By completely eliminating them from your diet, you will end up feeling tired, lethargic and in a bad mood. Upon waking up and following physical activity, you should ingest the right amount of carbohydrates. It provides the body with 45-65% of its daily carbohydrate requirement by eating whole grains, legumes, fruits and vegetables.
Step 2. Get enough fiber
Soluble fiber promotes the reduction of cholesterol and blood sugar levels. Among the best sources of fiber we can include oat flakes, dried beans, apples and oranges. Insoluble fiber, on the other hand, helps prevent constipation, incorporate it into your diet by eating plenty of vegetables and whole grains. The average daily requirement for insoluble fiber is 22-28 grams for women and 28-34 grams for men.
Step 3. Get protein
To grow and develop, the body needs the calories and energy provided by proteins. 10-35% of your daily calorie requirement should be met by protein. Both the animal and plant worlds offer excellent protein sources; protein-rich plant foods include: beans, lentils, unsalted nuts and soy derivatives. In the animal kingdom, beef, chicken and dairy are excellent sources of protein and should be chosen in their lean or low-fat variants.
Step 4. Don't forget the fats
Fats are high in calories and can cause weight gain. Some types of fats also expose you to a greater risk of diseases, particularly heart disease. Nevertheless, fats help the body absorb vitamins, keep the immune system healthy and contribute to the proper functioning and organization of cell membranes. Be cautious though, no more than 20-35% of your daily calorie requirement should be met by fat. It is also important to choose only unsaturated dietary fats, such as those contained in poultry meat, fish and unrefined and quality vegetable oils, including extra virgin olive oil and those obtained from fruits and seeds.
Step 5. Keep your body hydrated
For your body to function perfectly you need to properly restore its water content. Men should drink about 3 liters of water per day, while for women, 2.2 liters of water per day is enough.
It is important to drink before, during and after physical activity. When exercising, you need to drink extra water to replenish the fluids you lose through increased sweating. For a workout lasting less than an hour, another 400-600 milliliters should be enough. The exact amount of fluids you need will vary based on your sweating level, duration of your workout and the type of physical activity you do, so adjust it according to your needs
Step 6. Consider taking supplements
Supplements can help you better balance your diet.
- First you will need to structure your diet correctly. Among the most popular supplements for those looking to develop an athletic physique are creatine, glycerol and glucosamine sulfate. Creatine is a naturally occurring substance in the body that, taken in supplement form, increases its strength and potency. Glycerol is a supplement that keeps the body hydrated longer, promoting better performance. Glucosamine sulfate helps rebuild cartilage and prevents joint problems.
- To best support the body's natural ability to develop and repair muscle, you should be consuming small amounts of protein throughout the day. In between meals, shakes and protein bars can be a good source of protein. To optimize amino acids, have a high-protein snack during the 30 minutes following your workout.
Part 3 of 3: Stay Motivated
Step 1. Be positive
The gym can seem like an intimidating place, especially the first few times. It's easy to allow negative thoughts to enter your mind, but to keep yourself motivated, you need to be positive.
- Think "I can do it", "I can lift those weights", "I can complete another round of the field".
- Replace "I can't do it" with "I'll do it, I'll do 5 more reps", "I'll complete another set".
Step 2. Make no excuses
It's easy to get stuck with excuses, the most common ones include:
- "It's raining". Don't allow bad weather to stop you from working out. Work out indoors to maintain your physical activity regimen.
- "I'm too tired". Giving the body time to recover is important. Often, however, your tiredness could be just plain laziness. Don't lose the good habit of exercising regularly, hit the gym and, if necessary, avoid giving 100%. The only really unproductive workout is the one you decide to skip completely.
Step 3. Stay focused
Make a deal with yourself and commit to a healthy lifestyle.
