Healthy fit life doesn’t come with shortcuts.No single exercise can give you six-packs and not a single food results in optimal health. Getting in shape requires time and effort. But if you target the Top 10 health and fitness tips given below you’ll be able to get benefits with less struggle.
1. Eat healthy food:
Ask any health and fitness trainer and they’ll tell you whatever your fitness goals, eating healthy food is the most important thing. Food is the fuels your body needs to achieve every goal, and without proper nutrition, you won’t be able to do anything. Keep a good diet consisting of a variety of food that is rich in carbs and proteins. Make sure you are feeding your body properly before and after the workout.
2. Prepare ahead
To accomplish your nutritional goals, prepare meals in advance says Micah LaCerte, fitness competition world champion and a personal trainer. According to him, if you do that, you won’t feel an urge to eat unhealthy food or skip a meal.
3. Understand the science of building muscles
There are certain muscle-building basics. Increase the caloric intake and the protein intake, so your body has enough space to get bigger. Then, when you get into the workout routine in the gym or at home, focus on your consistency and form. Do compound movements and train with weights on average like four times a week. Take proper rest in between. Understand that muscle tissue grow outside the gym when you are giving the body time to get relaxed and recover after a workout.
4. Work the full range of motion
Never rely on shortcuts. “Aim for the largest range of motion you can achieve in your exercises,” says Lee Boyce, C.P.T. “Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.”
5. Don’t go too heavy
Confused how to get the best out of weight lifting? “Use weights that are failing you on a set between 30 and 40 seconds mark, time under tension causes the muscle to grow. If you are failing at a 20 seconds mark, that weight is too heavy, reduce it.”
6. Mix Up the Exercise
Variety is important! – Take an example of strength training for your legs, they make you a better runner, well the strength training requires a lot of heart to do every day, and sometimes it becomes difficult to do it on a particular day. In that case, it is better to move on to something else, but don’t make it a habit, you have to find that heart back towards strength training. That one cheat day was for “something is better than nothing”.
7. Value the Rest Days
At the start, it’s tempting to exercise every day because the motivation is very high. It’s is a bad move and your enthusiasm will die out within a few weeks because you’re doing it wrong and when you won’t see the massive improvements even after so much effort it will kill your motivation. Why? You’re not giving the muscles enough time to recover and grow.
8. Take Your Niggles Seriously
Injuries derail workouts, and many knocks will begin as small niggles you think are OK to force through but they are not. Resting for a few days is better than being laid in a bed for months. If the desire is too big, hit the gym but target some different part of the body from the one that’s giving you pain.
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