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Having a fit body not only improves our physical health but also contributes to our overall well-being and confidence. However, achieving and maintaining a fit body requires commitment, dedication, and a well-rounded approach to fitness. In this article, we will explore various strategies, techniques, and lifestyle changes that can help us attain a fit body. From developing a balanced exercise routine to adopting a nutritious diet and embracing positive mindset habits, we will delve into the key factors that play a role in achieving a fit body. Whether you are a beginner on your fitness journey or looking to enhance your current fitness level, this guide will provide valuable insights and practical tips to help you attain a fit body and lead a healthier, more fulfilling life.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
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Many people want to have a fit body and improve their health but find it difficult to maintain a diet and exercise routine that works for them. The following simple steps will help you launch an exercise program that is consistent and easy to maintain. When you don’t feel like going to the gym, practice at home.
Steps
Exercise more flexibility
- Try to use the stairs instead of the elevator when you get home or to work (alternate the stairs and the elevator if the place you need to go is on a very high floor).
- Use a standing desk or table with a treadmill, or use an exercise ball instead of a chair. You can watch your favorite TV shows — but don’t just sit around and watch. Cook, fold clothes, clean dishes in the dishwasher, or use a stationary bike. Do step-up/step-down exercises (continuously) for a period of time.
- Practice squats while waiting for the food to cook. Walk around the house on tiptoes in duck or half squat.
- You can cycle, which is a great way to get active and get outdoors.
- Try a brisk walk or a relaxing jog, both of which are easy to do and are also free.
- You can go swimming, which is also a great way to exercise the whole body.
- Don’t try to exercise every day of the week. You should have at least 2 to 3 days off a week. Give your body time to relax and build muscle. Rest time is essential.
Healthy eating
- There are many different types of fats. Some are in your favor, some are not. You should avoid trans fats (found in processed industrial snacks) and limit your intake of saturated fats (ground meats, pork sausages, Viennese sausages, fried foods and butter). However, monounsaturated fats (olive oil, avocados) and polyunsaturated fats (fish, walnuts) are good for you.
- Beneficial whole grains include whole wheat, whole oats, quinoa, and brown rice.
- Healthy fruits and vegetables include chickpeas/garbanzo beans (which can be used to cook hummus), legumes, kale, broccoli, spinach, fruit blueberries, strawberries, lemons and pears.
- Examples of fat-free protein sources include chicken, turkey, fish, eggs, and beans/lentils.
Sample meal and exercise plan
- One cup vanilla yogurt, 2 cups diced melon, and 3/4 cup cooked oats.
- A cup of low-fat cottage cheese, a banana and a whole-wheat bagel.
- Two scrambled eggs, half a cup of blueberries and two pieces of whole-wheat toast.
- Arugula salad with salmon, onions and tomatoes. Serve with Italian sauce.
- Pita stuffed with chicken, tomato, carrot, cucumber and feta cheese.
- Rye bread with spinach, mozzarella cheese, hummus and tomato sauce.
- Pan-fried chicken with lemon sauce, steamed broccoli, side salad and garlic mashed potatoes.
- Quinoa with ham, beans, carrots and served with steamed kale.
- Grilled salmon with roasted celery with spinach and cherry tomato salad, sliced carrots and vinaigrette dressing.
- Carrots and celery.
- 1/4 cup hummus and 3 pieces of broccoli.
- Sliced apple and a handful of almonds.
- Do 2 minutes of plank, 4 minutes of jumping jacks, and 4 minutes of squats with thighs parallel to the floor (don’t squat too deeply) as soon as you wake up. Do as many push-ups as you can while staying in shape.
- If you have time before work, use half an hour for a brisk walk or a slow jog.
- Use a stationary bike for half an hour when commuting to work or school.
Advice
- Every minute of hard practice makes a difference. You may not see it right away, but the results will soon show.
- Limit sedentary time (watching TV, computer, smartphone) to become more active in your free time.
- If you don’t sweat, you won’t be able to change. When you feel like giving up, try to get ahead and push yourself. You will be proud of the results if you are determined.
- If you don’t have (or don’t want) someone to exercise with, use your iPod or listen to podcasts, or listen to audiobooks while you work out. This will make your practice time less lengthy and more ‘effective’, as you’ve now learned how to relax and practice at the same time.
- If you’re going to run long distances, don’t go too fast when you’re just starting out. Save your energy for the final runs.
- During exercise, do not forget to provide enough water for the body. Don’t exercise for too long without drinking water, but don’t drink too much either.
- Set a goal: “Getting in shape” doesn’t always mean losing weight, unless that’s your personal goal. The right goals for you might be overall health and stamina, staying healthy, and to get there, you’ll have to exercise and eat a diet containing lean protein, carbs, sugar, and nutrients. fat.
- When exercising, don’t forget to warm up first and stretch after you’re done.
- Set goals with your group of friends. For example: lose 3cm in waist circumference, fit in smaller size pants… If that goal is achieved, invite the whole group to celebrate (no kids!), a spa day, or get together go shopping. This will help you have a goal to work towards.
- Understand what fat is. When you eat something, it is made up of many things (proteins, carbohydrates, fats, vitamins…) Food is measured in calories. Calories are units of energy that are stored as body fat for emergency use. Depending on genetics, fat will be stored in certain areas (mostly thighs and buttocks or abdomen and chest, arms… Some people have fat evenly distributed throughout the body.)
- Start blogging about your progress – Posting new updates and graphing your progress is a great inspirational tool. Sharing your story and winning the hearts of your followers can be a good motivator to stick to your goals.
- Find like-minded people at school, company or community. Having a support group is a form of “friendship pressure”. It will be easier for you to stick to your exercise program when there are others dependent on your presence and progress. Decide on a place and time to meet and practice (maybe at the gym, park, someone’s house…)
- Before eating, drink a glass of water to feel better after eating, without feeling sleepy and full.
Warning
- Never fall asleep right after eating.
- With any training regimen, always start slowly and gradually increase the number of workouts, and work as hard as you can. Starting a workout too harshly can lead to muscle tension, faltering, and burnout.
- Always warm up before exercising.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
This post has been viewed 29,143 times.
Many people want to have a fit body and improve their health but find it difficult to maintain a diet and exercise routine that works for them. The following simple steps will help you launch an exercise program that is consistent and easy to maintain. When you don’t feel like going to the gym, practice at home.
In conclusion, achieving a fit body requires a combination of adopting a healthy and balanced lifestyle. It is vital to focus on consistent exercise, proper nutrition, getting enough sleep, and managing stress levels effectively. Regular physical activity, whether it is through workouts, sports, or other active pursuits, is key to building strength, endurance, and achieving one’s fitness goals. Incorporating nutritious foods into one’s diet, while limiting processed foods and sugary drinks, will support overall health and help maintain a fit body. Additionally, ensuring an adequate amount of sleep and effectively managing stress are crucial factors that often go overlooked but are essential for optimal well-being. While it may take time and effort, the rewards of having a fit body are immense, including increased energy levels, improved physical and mental health, and a positive self-image. By making these lifestyle changes and committing to them in the long run, individuals can have a fit body and enjoy its numerous benefits.
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