There are no magic vegetables and fruits, there are no magic pills, vitamins or exercise systems that will make you a great fighter and bodybuilder in a few minutes. If you want to live a full and healthy life, then you have to take the time to come to the form and stay in it. This will take a lot of your effort, but it is feasible, especially if you use our simple but effective advice.
1. Prepare food in advance
A quick way to healthy eating is a competent preparation of food on the weekend. Use the extra time that you have on Saturday and Sunday to prepare large quantities of healthy meals that you can eat throughout the week. This will help to avoid the danger of a harmful snack that traps you every time you do not eat normal food on time.
2. Diversify workouts
Diversity is the best way to improve your training results. If you practice on the same simulators all the time, then you will be bored to train, you will work less in the gym, but more will engage in nonsense and rest. So try to use the full range of training equipment. Let every training session be unique, and then you will never get bored.
3. Adjust targets on the fitness tracker
Buy a fitness tracker or download an application with similar capabilities. This is a pretty useful thing that helps you keep track of your sporting achievements. Also, thanks to him, you can adjust your actions to make more progress and make the final goal more realistic. In other words, continuous monitoring of the results encourages you to work harder, and it really helps.
4. Short bursts of activity
You have to take care of yourself outside the room. For example, use a ladder, not an escalator, or get off the bus earlier than to just walk. Any activity is a good activity, it will encourage you to make more efforts. If you live in a high-rise building on the top floor, then you can run upstairs every time when you return home – it will pump up your legs for a couple of months, even the hall is not useful.
5. Pay attention to visceral fat.
Visceral fat accumulates inside, mainly around the organs. It causes many diseases, like some types of cancer and grade 2 diabetes. Even if you are thin as a sliver, it does not mean that you do not have this fat, so we recommend regularly paying attention to workouts that help to cope with this type of fat. As a rule, these are aerobic endurance training.
6. Take breaks between workouts.
When you start to study, you want to achieve everything at once, but that’s not going to work out for you. If you train every day for ten days, then you will quickly burn out – you will get bored. Therefore, do not hurry – you still have time to build muscle. In addition, these same muscles need time to recover and grow.
The principles of healthy living are simple – be more active at least 150 minutes a week. This is enough to not swim fat to impossibility. Under this activity, we mean fast running, enhanced cycling, vigorous cardio workouts, strength exercises. But if you want to pump your body, then you will have to increase the load to 4-5 hours per week.
8. Be friendly to your body.
There is nothing worse in the training process than injury. But many are to blame for getting it. They worked hard, then came to the edge and decided to overcome themselves in order to improve the result. The result – an injury. We believe that you need to maintain sanity, especially when working with heavy weights. Trauma is always bad.
9. Eat fruits and vegetables
You need to eat at least five servings of fruits and vegetables a day – this will be the cornerstone of your health. And you should not focus only on some fruits and vegetables. Eat a variety of foods to get the full range of vitamins and minerals. A good way to diversify food is to eat fruits and vegetables of different colors.
10. Start to sleep normally
There is a tendency in modern men – they boast that they do not sleep much. In fact, nothing cool about it. They do not get their 7 hours of sleep, which are necessary for a healthy lifestyle. These 7 hours create an opportunity for productive training. Everything else, the lack of adequate sleep provokes us to eat more fatty foods.
11. Increase the pace of running
If you run at the same speed, it does not give your muscles enough stress to develop. You need to change the pace to give extra loads to the muscles. It is also better to take fewer steps per minute so that the load goes not on the knee and hip joints, but on the muscles.
12. Try the exercise three times before abandoning it.
Some exercises are very hard, but this is not a reason to abandon them immediately. The second attempt removes the novelty of sensations, although it does not relieve the burden of the test. The third attempt makes possible the correct execution of the exercise. If you failed to do the exercise with three attempts, then give your body time and try again.
13. Count repetitions
This is a psychological trick that works not for everyone, but for many. Instead of counting consecutively, count the numbers in reverse order. Thus, your brain will think that you are not going to the end of the exercise, but to the beginning, which will help you to make more approaches, regardless of what plan you plan.
14. Use street “sports equipment”
Exercising in the fresh air is a great way to exercise. And we are not talking only about running. You can use curtain rods for pull-ups, tables, chairs, chains, ropes, wheels from large agricultural equipment, stones – options are plenty.
15. Keep statistics
Nothing improves motivation as effectively as improvement signs that can be observed with one’s own eyes. It’s difficult to see them in the mirror, but on paper it’s real. Record your achievements in the field of fitness, use for this application or old-fashioned pen and paper. The numbers will help you on your way to a healthy lifestyle.