It is absolutely inappropriate to think like this. Although getting back into shape sounds like a long process and a time consuming process, trying to stay in shape has many positive effects. If you want to start your journey to getting back your fitness & stay healthy or having a better body to feel great here are some tips for you.
Quick Fitness Tips for Beginners
1. Exercise daily for at least an hour :
What do we usually mean by exercise? Suppose this, running, jogging are just these? Or are there some common exercises that keep our body fit? Many people think that running or jogging all day may be the end of the day's exercise. But sir, when will you save energy if running all the day?
Some stationery movement is also needed to save energy. You do not have to kill yourself from running, jogging, etc. but you should have some sort of moderate physical activity in your everyday life. If you are gaining a few pounds fast, do a high-level intensity exercise. For example, walk at a brisk pace for an hour. regular brisk walking can help you for the following :
- Maintain a healthy weight.
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
- Strengthen your bones and muscles.
- Improve your mood.
- Improve your balance and coordination.
Or, you can jog and set specific breaks for sprints at that time,
Or take a short swim in the pool while you take a bath. It is said that swimming is the best exercise that gives the body a complete exercise. Benefits of Swimming are ase follows:
- Links to better cognitive functions.
- The risk of type 2 diabetes is low.
- The risk of high blood pressure is low.
- Reduce the risk of chronic illness.
- Reduce joint inflammation.Improves memory function.
- Helps in the fight against obesity.
- Improves coordination, balance, flexibility and posture.
- Builds patience, muscle strength and cardiovascular fitness.
- Slowly again.
- Supplier in all bodybuilding.
- Improve oxygen and blood flow to the brain.
- Improving overall social well-being.
- Healthy lungs.
- Comfortable mind.
- The risk for stroke is low.
- Good for asthma.
- Healthy weight.
Note: Warm and stretch your muscles before swimming.
Make sure you don't get severe pain when you workout. It can be a little annoying, but that doesn't mean your body is changing for the worse. Rather your body is definitely changing for the better. Stay hydrated, stretch after each workout and ensure that you eat a good amount of protein. Protein will help you maintain muscle reconstruction, not fat.
2. Keep a prediction of calories and food intake every Day :
Keep track of how many calories you eat per day. This will be helpful in planning your physical exercise. As we know and have seen, the body mass of body builders is much larger than that of normal human beings. Ever wonder why bodybuilders have such a large body mass?
In a word, they plan their meals and consume more (healthy) calories than the average person, and they have other physical exercises along with it. On the other hand, trying to lose weight and build a lean body involves more physical exercise than eating your calories.
3. No Sweets, Take Green Vegetables.
With the exception of healthy foods, no matter what your stomach tells you for candy, try to stay away from sweets. If you continue to eat sweets, it will never help you to get in sculptural form. So be sure to avoid sugary foods. Fruits and vegetables are the best food when it comes to your desired shape.
For example, we grab an apple, an apple does a good job of creating a stomach feeling for 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running. According to a 2014 study by Swedish researchers, green vegetables fill the stomach faster and help reduce weight.
4. Increase Food breaks and Take care about Food Groups:
It is good to know that our diet usually has six groups which generally maintain all the nutritional qualities of our body. The groups are:
- Whole grains and starchy vegetables.
- Fruits and non-starchy vegetables.
- dairy and non-dairy alternatives.
- Fish, poultry, meat, eggs and alternatives.
- Heart-healthy oils.
- Elective or Discretionary Calories.
You can break your food into smaller portions. Without eating heavy meals three times a day, if you divide the food into 5 or 6 portions, the amount of food will be reduced a lot. And it no longer took heavy meals, but much like light meals.
Eating a light food will not put any pressure on your stomach but will make you feel a lot easier which will help you to complete your targeted workouts. Another thing is that as a result of always having light food in your stomach, the stomach will continue to generate non-stop energy through its digestion process which will give you shock while working out.
5. Take Lean meats and marine fishes:
First of all you need to know what is Lean meats and its benefits?
Lean meats are meats with a relatively low fat content. Skinless chicken and turkey and red meat, such as pork chops, with the fat trimmed off are examples of lean meat. the fat on a pork chop accounts for about two thirds of its fat content and the skin on chicken can account for 80 per cent of its fat content.
More importantly however, this food group also provides a wide variety of other nutrients such as: iodine, iron, zinc, vitamins, especially B12, and essential fatty acids. Lean red meats are a particularly good source of iron, zinc and B12 and are easily absorbed.
And we also need to eat some marine fish because fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.
Shrimp and tilapia are great alternatives with a variety of seafood. Lots of protein and healthy nutritious food is needed to keep muscles fit and ready for a workout. And these lean meats and marine fish are full of protein and nutrients.
6. Be Sure to Get a sound Sleep:
We all know the proverb that,
"Early to bed and early to rise,
makes a man healthy, wealthy and wise"
That means we need to go to bed early and wake up very early in the morning. The fresh air in the morning is much healthier and helps to cheer up your mind. One of the plus points is that waking up in the very early morning increases your daytime range. Although most of us work eight hours a day or night, we do not get enough sleep.
However, it is very important to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body occupied throughout the day, but if you feel tired at some point after coming home from work, take a small nap in one way or another before exercising. You should only nap for about half an hour. This will prevent you from getting up later in the night.
7. Set a Effective Plan of Goal:
A goal is the idea of a future or desired outcome that an individual or a group of people imagine, plan, and promise to achieve. A plan is almost the same as an objective or goal, the expected result that indicates a reaction, or an end, which is an object, either a physical object or an abstract object, which has an inherent value.
So to get into perfect fitness we must have a pre-plan or an ultimate goal that will always motivate us.
8. Get Motivated :
Self-motivation is the force that drives us to move forward - our inner drive to achieve, produce, develop and move forward. When you feel like you're ready to give up something, or you don't know how to get started, your self-motivation pushes you to move on. Self-motivation actually works as a big force. You just have to be more discriminating with the help you render toward other people. For example, "Why can't I? I have to. and after a while I'll be able to rest" You can only succeed if you take inspiration from others or self.
THANK YOU!!
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