Today’s lifestyle is very stressful, and each of us needs to find a certain physical activity that pleases and suits us. In practice, every doctor confirms that proper diet and appropriate physical activity are the guarantor of a healthy and long life, and also points out that when your body is supplied in a state that daily activities are performed easily, when we manage to cope with the stress, when the daily diet becomes a pleasure and not a necessary thing, and if our physical activity is an integral part of our life – then we can say that we live healthy.
Exercises should be an integral part of any proper diet if you want to look lean and slim. But it’s not enough just to go out or to the gym and do any training program. Here are a few tips on how to fit workout and a healthy diet in everyday life.
The variety of exercise
It is very important that training is interesting and that it still captures you. If you keep doing the same exercises, training will become dull. Improve your fitness program. Try to make the most of your leisure minute for a modified training. No need to keep doing the squats and sit-ups if you want to tighten your butt and to have a flat stomach. There are many different exercises designed for a particular area of the body. Your body will thus quickly achieve the desired shape. Remember, in this way you move your whole body, which is very important for overall health.
After training – nothing
Industry of nutritional supplements for athletes and amateurs is simply booming. There are a wide variety of products that are designed to “recovery after training”, “better results”, “instant restore power and energy” … And, although some of them may make sense in certain situations, you should not let commercials to “pull” you. Each type of training does not require immediate reimbursement of used energy in a form of snack or a meal, even if it comes to the product specially designed for the “post-exercise”. People often ask whether they should be “refreshed” after a workout. In most cases, the answer is – no. If you have just finished training with low intensity, let’s say you went to yoga, or you’re jogging for half an hour, your body does not need anything to “refresh”.
Do not skip meals
Always have breakfast, snack, lunch, snack, dinner. Many people skip breakfast for some reason. Skipping breakfast will not make you thinner, on the contrary, people who eat cereals or biscuits for breakfast are slimmer than people who do not eat breakfast or eat meat products. Solid breakfast includes milk and milk products, as a good source of protein and calcium, whole grains or flakes, as a source of complex carbohydrates, and fruits as a source of dietary fibers, vitamins and minerals.
If you miss the breakfast, the more likely is that you’ll be “attacked” by the hunger during the day, that will make you grab the first food that you find around you. Let your meals consist of fresh vegetables (leafy green, orange, legumes), fresh fruit (seasonal, nuts), raw seeds, cereals from whole grains: cereals, flour, lean meat, fish – at least 1 time a week, eggs – 3 pieces per week, cold unprocessed pressed oils of olive, sunflower. If you are not sure which breakfast will suit your needs, you can always check online for some amazing recipes, which are fast and easy to prepare but still contain enough healthy ingredients.
Listen to your body!
It is important to monitor the reaction of your body, such as whether there is a positive feedback between your body and exercise. The first results are noticed quickly, a few days after you start exercising. If the exercise is correct and efficient, you will feel some changes in the mood, inflammation of the muscles in the form of mild pain. If there is a presence of swelling or muscle bloating – it is a sign that something is wrong. It is also important that you feel that you are full of enthusiasm and energy to perform everyday obligations, because physical activity serves for that.
Water is essential for good health. Remember to drink water before, after and during training. You must ensure that your body is always hydrated. Water supports and enhances muscle recovery and replaces lost water during exercise. The body constantly secretes large amounts of sweat, which eliminates toxic substances from your body and melts your weight. But lack of water can be fatal, so the water is your best friend. Even quite easy training can lead to dehydration of the body. Water also helps in breathing, regulating body temperature, helps in muscle function, transmits nutrients and applies healthy ingredients, and helps maintaining skin and our complexion seems more beautiful and fresh. Therefore be sure, a bottle of water should always be with you and occasionally drink a sip.
Carbohydrates are very important
After an hour or more of intensive training, for example running or swimming, your muscles need glycogen to recover and grow. Their good sources are healthy carbohydrates, therefore, eat fruits, vegetables, legumes, cereals and whole grains. If you just finished high intensity training, you should enter approximately one gram of carbohydrate per kilogram of body weight within one hour after completion of the exercise. Smart choice – fruit smoothie.
Start and end
Do not skip warming. Every time you skip the warm-up, keep in mind that you overwhelm your body to work before the oxygen enters the bloodstream and reaches the muscle. You probably do not want to raise your heart rate too fast and to be tired from the start. Take 5 to 10 minutes to warm up. In this way, you gradually raise the temperature of your body. The same is true for the completion of the exercise. Do not stop exercising suddenly. You will get muscles sore every time you stop exercising suddenly. Let the heart calm down, and by the end of the training do exercises more slowly or just walk for a few minutes.
Where there is a will, there is a way – stick to this golden saying.
These tips should be followed if you want to have a proper workout results. Nothing can be done suddenly and sometimes. It has to be done with care and devotion, like almost everything we do in our lives.