Health and fitness has never been of much importance in today’s times where both men and women are indulging in several ways to harm his body; drinking, smoking, junk food with no physical exercise, sleeping late at night and likewise.
Health and Fitness Tips:
Health and fitness has never been of much importance in today’s life where both the men and women are indulging in the several ways to harm his/her body; smoking, drinking, junk food with no physical work or exercise, sleeping late at night and likewise.
But human is smart enough to find the ways to include total fitness into their lives to overcome effects of the stress. There are some fitness tips, including:
1. Keep Track of Calories and Food Intake Per Day:
Keeping track of how many calories you eat in a day will be helpful in the planning out your physical exercising.
Ever wonder why the body builders’ body masses are so big?
That’s because they plan out their meals and take in more healthy calories than an average person.
On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than the calories you ingest.
2. Be Sure to Get Sleep:
Even though most of us have eight-hour jobs during day or night, it’s crucial to get enough sleep to recharge our body’s batteries.
Six to eight hours of sleep will keep your body going throughout the day, but if you happen to feel tired at any point after coming home from the work, by all means take a small nap before the exercising.
You should only nap for about half an hour. This will prevent you from staying up later in night.
3. Drink Water:
Drinking enough water is one of most important fitness tips. It is recommended that one should drink at least 3-4 liters of water per day.
Water maintains the level of our bodily fluids, cleanses our system and hydrates our skin. (Also Read: How Drinking Water Is Good For Health??)
4. Exercise Daily:
You should workout daily for at least an hour for your health and fitness.
You do not have to kill yourself from jogging, running, etc., but you should have some sort of moderate physical work or activity in your everyday life and routine.
If you are looking to shed a few pounds fast, do a higher-level intensity exercise or workout. (Also Read: Top 10 Biceps Workout for Size Gain)
For example, go on a walk at a brisk pace for at least one hour.
Or, you can jog and set the certain intervals to sprint during that hour. Make sure you’re not in the severe pain during your workout.
Just a warning, muscles will ache after a high-intensity workout. It may be irritating, but it means that your body is changing for the better.
Be sure to stay hydrated, stretch, and eat foods with a decent amount of the protein after each workout.
5. Fitness Diet:
a). Maintain the fitness diet with vegetables, fruits, proteins, carbohydrates, unsaturated fats, mono-unsaturated fat, poly-unsaturated fat and other nutrients.
b). Avoid processed food, junk food and other food with the saturated and trans-fat content.
6. Eat More Often:
Instead of taking 3 huge meals and greater intervals, it is scientifically proven that 5 smaller meals at 4 hour intervals would be healthier and is the trick to keep you away from the binge eating. (Also Read: Best Pre and Post Workout Meals for Bodybuilders)
It is also very vital to eat lesser in these meals as day progresses.
7. Follow A Healthy Lifestyle:
Avoid smoking, drinking, processed food, junk food, foods with high cholesterol, salt, sugar and the oil.
8. Don’t Skip Your Meals:
You should never skip your meals which is really a bad habit. (Also Read: Best Pre and Post Workout Meals for Bodybuilders)
It ruins your metabolic cycle and makes it more difficult to digest to further meals. If you routinely skip your breakfast, you may be headed for trouble, says Leah Cahill, PhD, of the Harvard School of Public Health.
One of Cahill’s studies reveal that the women who skipped her breakfast regularly had a 20% increased risk of developing the type-2 diabetes. (Also Read: Best Pre-Workout Meals for Muscle Gain)
Another of her studies—this one in men—linked going without a morning meal to the heart disease.
“Our bodies need to be fed food regularly in order to maintain the healthy levels of blood lipids such as hormones such as insulin, cholesterol and normal blood pressure,” Cahill says.
“As we sleep all the night we are fasting, and so if we regularly do not ‘break fast’ in the morning, it puts a strain on our bodies that over the time can lead to the type 2 diabetes, insulin resistance and blood pressure problems.”
If you are considering fasting on a regular basis, consult with a registered dietitian or other nutrition pro to ensure that you’re getting enough vitamins, protein, minerals, and essential fatty acids in your snacks and meals.
9. Don’t Wait Till You Are Hungry:
One of the most basic signals your body sends out is the one for hunger.
That familiar stomach growl lets us know it is the time to eat something.
Ghrelin, the body’s hunger hormone, is produced in pancreas and the stomach lining and works to stimulate appetite.
Eating because you’re hungry comes naturally because the hunger pangs are just body’s way of saying that it needs an energy boost, ideally in the form of something nutritious.
Whether you prefer 6 smaller meals or 3 main meals a day, never stop listening to your body telling you it’s full.
If you have provided it with the enough energy, it will let you know, usually within 20 minutes after your mealtime.
Eat slowly, listen carefully and put down your knife and the fork when your stomach says ‘enough’.
Eat before you feel hunger pangs, because you tend to eat more than the required amount when you feel hunger.
When our blood sugar drops fairly low, we tend to grab any and all the food we can get our hands on.
This is obviously less than ideal when you are trying to lose your weight.
10. Stay Motivated:
An important key to being in the shape is to set the goals and keep a positive mindset.
If you stay positive, you’ll be able to push yourself to get the fit body you’ve always wanted.
Health and Fitness Tips For Women
Even though there are many scientific reasons that men are stronger than the women, it doesn’t mean that fitness exercises and the workout are only meant for men.
Below are the fitness tips for the women that prepare them well towards the physical exercises and workouts.
1. The bones of women are prone to become weaker and more fragile as soon as they step in their 30s. It’s crucial that they take special care of their bones, and try to include more calcium in their diet.
2. Paying attention to your diet, and never skip your meals in hope of losing weight quicker. IT DOESN’T WORK.
3. Include iron and the folic acids into your diet for better blood circulation, by consuming more of green leafy vegetables, juices, beans, chicken, etc.
4. Hook on to the cardio, either by joining a gym or simply jogging or climbing the stairs. Any kind of cardio is good for you.
5. Get some ‘me time’, to replenish your energy and recharge your mind and the body. Go out for a stroll, Read a book, or listen to soothing music. Whatever makes you feel relaxed.
6. Cut down on the booze, as it has never done well to either of sexes. Women are recommended not to consume more than 14 units of the alcohol a week (depending on the strength of liquor).
Don’t let that effort to go waste and start implementing at least some of them as soon as possible. It’s great to stay healthy………. it’s great to stay fit !!!
All The Best……
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