It’s one thing to have the motivation to stay fit, it is another to lay out a fool-proof plan to help you stay in shape. After all, there is more to developing a fit physique that spending hours at the gym! In today’s post, we are listing down proven fitness strategies to ensure a fit, healthy body:
Setting Realistic Goals
You cannot achieve a healthy body if you don’t have a solid plan to do just that. Before starting your fitness routine, develop a fitness plan. Make sure your goals are very specific and realistic. For instance, instead of saying, “I want to work out later today,” say, “I plan to cycle for 25 miles this week.” A specific goal motivates you to achieve your goal. Do not settle for vague goals that will only bring you down.
Eat Balanced Mini Meals
Here’s a great trick to keep your cravings and hunger in check: consider sticking to mini meals instead of the traditional 3 square meals. Mini meals help reduce cravings and regulate hunger pangs. Make sure the portions are balanced and modest. Fill your plate with high-fiber foods such as grains, vegetables, and fresh fruits. Get your lean protein from healthy sources such as oily fish, poultry and lean beef.
Snacking isn’t bad. As long as you turn to healthy foods as a snack, your fitness and weight loss training is right on track. For instance, instead of noshing on burgers, fries, cakes and ice cream, turn to carrot sticks, plain yogurt, and organic fruits. For a boost of energy, a handful of roasted almonds, cashews or walnuts will stave off hunger longer than a slice of cake!
Don’t Go Overboard
Intense exercising increases the risk of injuries. Once injured, you could be out of commission for weeks. This could derail your fitness efforts. If you are working out for the first time, we recommend starting slow. You want to focus on low-impact, low-intensity exercises before moving forward to very intense exercises. Use the 10% rule: do not increase your training load by more than 10% per week. This way, you can exercise regularly without overdoing it.
Perfect Your Form
Poor form doesn’t just increase the risk of injuries, it can also render your exercise useless. The wrong form could cause strain on the joints and bones. Usually, a pulled muscle, a torn tendon or a sore back after a workout is caused by poor form. By perfecting your form, it is easier to sculpt your physique. You also get the most out of your fitness routine by watching your form.
If you have to choose, always go for low impact exercises especially if you are prone to joint pain. Low-impact exercises, such as swimming, cycling and rowing do not strain the knees, back or the joints. Jarring movements can weaken the joints, aggravating arthritic or muscle pain.
You need to drink at least 8 glasses of water daily and an additional two glasses if you exercise regularly. Your body fluids help flush out toxins, replenish lost fluids and lubricate the muscles and joints. All these are critical to fitness. Do not wait until you feel thirsty before you drink up. Drink water before, during and after exercising. Drink water in between and during every meal.