10 Ways to Get Fit and Healthy
1. Build muscle
1. Build muscle
Strength training strengthens your muscles. Muscles burn fat. Your heart is a muscle. Having a strong heart is... good/bad? Say it with me: GOOD! So hit that gym. Also, make sure to keep working out, albeit at a slightly lower intensity, once you've reached your weight goals. Otherwise you risk re-adjusting your body's levels to where you do not want them.
2. Burn fat
Prior to every gym session, hit those cardiovascular exercises. Bike, run on the treadmill, row, do whatever you want, as long as it makes you sweat. Start off carefully, maybe as low as five minutes, then increase gradually, to make sure your heart can cope. I promise you that once you can do 20-30 minutes of intense cardiovascular exercise, and do this a few times a week, your fat is just going to shed off like... well, like something that sheds off real fast.
3. Maintain a healthy diet
Don't eat processed junk! No microwave dinners or junk food. Buy raw ingredients and cook them yourself, without using too much sugar, salt, oil or butter. Make a bigger batch, and you can eat it two days in a row. Make sure to eat lots of vegetables with your food! Vegetables contain vitamins, minerals and fiber. You want that!
4. Don't focus merely on what you should avoid
A lot of people go overboard with the whole calorie-counting and running scared from fat, but forget to make sure they're getting enough protein, vitamins, minerals, even water! Don't make the same mistake. If you are working out to build some muscle, you'll want at least 1,5 grams of protein per kilogram of body weight. If you're serious about building muscle, aim for 2 grams/kg.
5. Eat the right kinds of fat
I hereby order you to drop the notion that fat = bad. Fat doesn't make you fat, it's your laziness and over-consumption that does! In fact, the right kinds of fat will slow down digestion, which assists weight loss. How's that for counter-intuitive? Fish oil, olive oil, nuts, these things contain healthy fats. And they taste great.
6. Eat a lot of fruits and vegetables
Fruits and vegetables will provide a feeling of being full, while being incredibly low on harmful stuff. They also give you plenty of vitamins and minerals. Natural stuff really is wonderful.
7. Do not avoid carbohydrates
Your body needs carbs to function properly, and to build muscle. Cut out the bad foods (junk food, processed foods, etc), but continue to eat healthy carbs. Like lean meat, pasta, bread, fruit and vegetables.
8. Eat smaller meals more often
This stimulates your metabolism, and makes it difficult for your body to store energy as fat. We like this!
9. Drink plenty of water
Drink two glasses of water with each meal, and never exercise without a water bottle.
10. Eat foods that are rich in fiber
Fiber rich food is your friend. As long as you don't over-do it, foods rich in fiber will increase the sensation of you being full, which will make it easier for you avoid gluttony. As an added bonus, fiber helps your digestive system, which speeds up your metabolism. Sounds great, doesn't it? It is. And, oh, so simple.
10 Ways to Get Fit and Healthy
By: Jimmy Kareliussen
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