27 Nov 2013

Some important tips for fitness

1.  Drink much water.  A huge portion of our caloric intake is in beverage form.  Instead of spending your day going from coffee to soda to beer, drink water all day.









 2.  Diversify your workouts.  Your muscles need to be surprised.  Constantly try new exercises and new variations on old exercises.  Run, bike, swim, and then hop on the stair-master every once in a while.  Most importantly, watch other people at the gym and learn by example.  Get an idea for a new exercise every time you work out, and try it the next time.

3.  Do at least 30 minutes of vigorous cardiovascular exercise at least 4 days a week, and try not to take off more than one day at a time.  Learn what cardio activity feels best to you, and dedicate yourself to improving your form and endurance.  Talk to a trainer knowledgeable in that specific activity and get tips on stretching, execution and goal-setting.

4.  Eat 3-5 small meals a day, and snack a lot, on simple, natural foods.  It's important to keep your metabolism going throughout the day, which means eating little amounts all day long.  Instead of spending money on high-calorie meals that fill you up all at once, spend it on nutritious snack food that will last for days and you can munch by the handful, like trail mix.  Spend more time in the produce aisle and stock up on fruits and veggies.  Eat a banana with breakfast every morning and an apple after lunch every day. Snack on raw broccoli and baby carrots, grapes, nuts, strawberries.  Buy less processed meals and more whole foods.

5.  Limit useless calories.  No one needs to drink alcohol every night, or have dessert after every dinner.  Also, french fries are not an appropriate side dish for every meal. In fact, fried potatoes are essentially useless food.  Make smarter choices in what you eat and drink, and try to put as much time as possible in between your splurges.

6.  Do resistance training.  The useful hybrid of weightlifting and cardio, resistance training is an essential part of losing fat and toning your muscles.  Ask a trainer, or watch videos online, to see some easy, effective exercises using resistance bands.  Once you know how to do them and you throw them into your workout mix, you can then focus on getting better at them and increasing your endurance.

7.   Fresh air is a good  thing for your health.
8.  Take at least one day off a week.  You can't and shouldn't exercise every day.  And lifting weights should be limited to 4 days a week, max.   The recovery process is just as important as the workout.

9. Don't give up.  Natural, healthy weight-loss is not as fast as we would often like it to be.  As a result, perfectly well-motivated people can quickly lose their resolve if they don't see results and feel like they're doing something wrong.  Why waste time and energy doing the wrong thing?  The truth, of course, is that any exercise is better than none, and giving up will obviously never get you anywhere. 
10.  Do what feels right to you.  Fitness is a journey, and only you can know if you're on the right path.  While you are finding yourself, though, remember to also push yourself, always try new things, and never give up. (by pakfitnesstips)

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