Fitness & Workout 10 Tips For Success
We all want to be healthier, and there are several things you can do right now to improve your current fitess level.
1: Try different workouts until you find one that makes you happy and that you find fun! If you think it's punishment or torture, you're not going to stick with it. There is something out there that will work for you and that you will actually enjoy!
2: Buddy up for success. Meeting a friend at your class or workout will improve both of your success rates. It helps to keep you motivated when you had a long day at work and just want hot cocoa and a fave show. The hardest part of losing weight isn't working out or knowing what to eat, it's committing! Find a training partner to help keep you accountable. It's easier to reach your goals if someone is expecting you at class every day or if you have a workout buddy that you simply enjoy working out with to help make it fun.
3: Don't we all want to lose weight, boost metabolism, and tone our entire body? Our food choices can make or break our success. Fad diets are proven to fail, there is no magic pill for weight loss. It is more important to make it about becoming healthier than fast loss. Makeing better choices can help:
-Don't skimp on fruits and vegetables, consider them a free calorie full of energy and vitamins.
-Lay off the soda and sugary drinks, try tea with stevia or seltzer waters (you can save up to 3,000 calories a week)
-Fatty foods? Basically anything deep fried. If you tell yourself never, you will crave them more. Just work on limiting how often and how many you eat.
-We can all eat better, fresh & whole not processed foods are perfect to get you more calorie bang for your buck. If you cant pronounce the ingredients made in a lab...should you really eat them? Processed meats have recently been shown to increase cancer risk.
-Natural protein? Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) for protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include natural meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds.
4: Invest in yourself. Buy the long term pass to help you stay motivated and put your money where your mind is. Dedication can help you achieve your goals.
5: Small changes lead to big results. Take the stairs instead of escalator, eat fruit instead of fries, walk instead of drive that short distance, laugh more, drink more water, get new workout shoes or an outfit, meditate each week on what would make you happier, breathe deeper and sleep better, try a new recepie.
6: Spice it up! Bring on the daily dose of wasabi, ghost peppers or hot chilies. Spicy foods can not only add life to your years; they can add years to your life...14% longer and if your food has more flavor you wont be reaching for the salt, sugar and butter.
7: Get out and get moving to help stay motivated and healthier. Regular exercise boots your immune system, coordination, and memory skills not to mention it is a natural anti depressant and can help reduce anxiety. How great does spending less time being sick this year sound?
8: Children and older adults are at risk from inactivity, obesity, injuries and poor performance. Make them your workout buddy to help each other be healthier. Also, we can all benefit from exercise as it helps to prevent osteoporosis by incresing bone density we should regularly participate in moderate-impact weight-bearing physical activity, (e.g., 50–100 jumps) or related impact-loading sports for at least 30 minutes, 3–5 days per week. Not to mention that we are all capable of being a mentor to someone, having somone looking up to you...a regular person choosing a healthier life, can help to keep you on your path.
9: Breathe deeper, feel better, and sleep better. Oxygen is crucial to life, soenjoy it more often. When a person loses weight, have you ever wondered where it goes? Scientists at the University of New South Wales in Australia have put together a calculation to explain the process. And it turns out most expert theories are wrong. The report, published in the British Medical Journal (2014; 349, g7257), featured a survey of 50 family doctors, dietitians and personal trainers who were asked what they thought happens to fat once it’s been “burned.” The majority of respondents believed that fat converts to energy or heat. Others suggested that fat becomes muscle or is eliminated from the body via feces. According to the scientists’ calculation, it turns out that fat mostly converts to carbon dioxide and exits the body through breathing. The remaining portion becomes water and leaves the body through urine, sweat, tears and other bodily fluids. “Our calculations show that the lungs are the primary excretory organ for fat,” the authors stated. “Losing weight requires unlocking the carbon stored in fat cells, thus reinforcing that often heard refrain of ‘eat less, move more.’”
Weekly cardio exercises are crucial to heart health.
10: Talk to yourself like you would a friend.
-Girl you got this one step a time.
-Good job! Nice workout!
-Reward yourself if you achieve a small goal (i.e. adding one more hour of exercise a week) like adding $10 to your jewelry fund or a healthy dark chocolate treat or a fun new water bottle.
-Don't skip meals as your body will go into starvation mode.
-It's okay to rest
-Take care of yourself, I would be sad if you were sick or worse.