Here are 5 top tips for the gym and fitness success:-
Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:
1. Exercise Daily
Exercise daily for at least an hour. 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’re looking to shed a few pounds fast, do a higher-level intensity workout.
For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high-intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.
Exercise provides a natural high.
What’s a better high than three margaritas (without the hangover)? Exercise! When you exercise, feel-good chemicals called endorphins are released in your body. These endorphins spark a positive, euphoric feeling.
2. Eat the Right Foods and Portion Each Meal
No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it’s just a single candy bar, one will eventually lead to another.
Eating right is important to staying at a healthy weight and keeping an energy balance, the balance between the calories in what you eat and drink, and calories you burn when moving.
Fruits and vegetables are the best things to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.
Also, stick to lean meats like turkey and chicken. Seafood, such as shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used in your exercise.
3. Keep Track of Calories and Food Intake Per Day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders’ body masses are so big? That’s because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.
4. Be Sure to Get Sleep
Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body’s batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means, take a small nap before exercising. You should only nap for about a half-hour. This will prevent you from staying up later in the night.
5. Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you’ve always wanted.
- Set goals. When you set a goal, you make a decision to act in a way that will help you achieve what you want. Goals give you a direction to focus on – one that’s measurable and have an endpoint. This can help you to stay motivated.
- Choose goals that interest you. You’re much more likely to stay motivated if you’re working towards something that you genuinely want to do or achieve, rather than what other people want for you.
- Find things that interest you within goals that don’t. Sometimes other people set goals or tasks for us that we don’t find interesting or want to do. So, try and find something within that task that does motivate you. For example: ‘I hate maths, but it’s going to help me become a builder, which I want more than anything.’
- Make your goal public. If you tell someone – or write down – your goal, you’ve essentially made a promise to keep your word.
- Plot your progress. When you’re working towards something, it can be really motivating if you can see evidence that you’re making progress. Draw or create a visual representation of how you’re coming closer to achieving the goal you’ve set yourself.
- Break up your goal. Start with easier tasks and work your way up to bigger challenges. Breaking up a task in your mind into achievable chunks helps build confidence.
- Use rewards. Promise yourself some sort of reward each time you complete a step/task.
- Don’t do it alone. Join a class, or find a teacher or someone you can share the experience with. Other people’s encouragement to keep going can be a big boost to your motivation, particularly when you’re doing it tough.