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This article was co-written by Steve Horney PT, MPT, MTC, CSCS. Steve Horney is a physical therapist and owner of Integrated Health Sciences, a New York-based company that provides continuing education, wellness products, and physical therapy. Steve has more than 15 years of academic and professional physical therapy training, specializing in the evaluation and treatment of athletes with the goal of helping them relieve pain and reduce their risk of injury. Steve is also a strength and fitness expert certified by the National Strength and Fitness Association (NSCA). He earned a bachelor’s degree in Health Sciences from Quinnipiac University in 2004 and a master’s degree in physical therapy (MPT) from Quinnipiac University in 2006. He later completed the University’s manual physical therapy certification course. study St. Augustine 2014.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,194 times.
You’ll have to attend a family gathering in a few weeks, right? Do you want to tone your body before summer? Want to quickly have a toned body? You’ll have to balance full-body workouts with a healthy diet if you want to look your best and stay fit. By exercising effectively and controlling your diet, you can lose 0.5-1kg per week. If done correctly, you can tone your body in a month, but most people only start to see results after 6-8 weeks.
Steps
Muscle development
- Take the stairs instead of the elevator if possible. Stand instead of sitting while using the computer or studying. Walk instead of riding if the distance is only 1-2 km. Take a relaxing walk or jog instead of watching TV. There are many ways to stay active every day without exercise.
- Go for a relaxing run, bike ride or swim. You can exercise on your own without going to the gym or buying equipment, for very little or almost nothing.
- You should do these basic exercises 3 hours a day, for the first 1-2 weeks.
- If you don’t have dumbbells, you can use a can of water or something relatively heavy.
- Combine this exercise with a squat or lunge for a full body workout.
- Exercise balls are quite cheap, but you can buy a large rubber ball at the toy store for about 200,000 VND back.
- You can skip the push-up or the high jump, but both of these steps really increase the effectiveness of the exercise, so you should not skip it.
- You should hold this pose for as long as you can, but to hold for a minute or so you need a very strong core. Start with 10 seconds of holding, rest for 30 seconds, then repeat for about 10 minutes. Slowly increase the time holding this pose to 30 seconds to 1 minute.
- If you’re new to squats, you can hold onto a chair or table for balance.
Maintain a healthy diet
- For most people, the body begins to burn fat when more calories (a form of energy) are burned than calories taken in. If you have excess body fat that needs to be burned to become lean, you need to take in slightly fewer calories than your body needs. However, you should not change too suddenly. If you eat too little, your body will assume that there is starvation and need to store as much fat as possible.
- For example, a 16-year-old girl who weighs 55kg and exercises once a week will need about 1800 calories a day to maintain her current weight. If she wants to lose weight she should reduce her calorie intake to 1300-1350.
Michele Dpan
Certified Personal Trainer
Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.
Certified Personal Trainer
Michele Dpan, a personal trainer, advises: “To build muscle, your body needs a diet that provides at least 20% of calories from protein.”
- In general, you should avoid unhealthy fats (trans fats), sugars, and carbohydrates that have very few nutrients. These include things like butter, chips, baked goods, candy, pizza, mayonnaise, sodas, processed meats, and white bread.
- You should also be wary of certain “healthy” foods. For example, smoothies often contain a lot of sugar. Even the healthy products of some famous juice brands still contain quite a lot of sugar. [2] X Source of Research If you want to drink smoothies, choose one without sugar, mainly made from green vegetable juices, soy or almonds. Fruit content must be minimized.
- Healthy greens include: kale, collard greens, collard greens, broccoli, spinach, young soybeans, carrots, brussels sprouts, and peas.
- Healthy grains include: brown rice, oats, quinoa, bulgur wheat, buckwheat and barley.
- Healthy proteins include: lean protein in salmon, turkey, anchovies, sardines, soybeans (and soy products), almonds, walnuts, eggs, and lentils.
- Healthy fruits include: lemons, oranges, grapefruits, kiwis, strawberries, raspberries and pears.
- Healthy dairy products include: cottage cheese, low-fat yogurt and milk. [3] X Research Sources .
- The amount of water to drink depends on the body of each person. The recommended number of 8 cups per day is an estimate only. As a general rule, if the urine is light yellow or clear, the body is well hydrated. If your urine is dark yellow or dark in color, you need to drink more water.
- You should maintain electrolytes during exercise, but don’t just drink sports drinks like Gatorade. Electrolytes are essentially “salts” mixed with water. For example, almost anything with ingredients in the first and second groups of the periodic table (such as sodium, potassium, and magnesium) will be an electrolyte when taken with water. They are found in table salt (sodium chloride), bananas (potassium) and mineral-rich vegetables like kale. Eating salted bananas and seeds while drinking enough water is a healthy way to maintain electrolyte balance, while avoiding colorants or sweeteners.
- You need to eat at least 1,200 calories per day. Never eat less than 1,000 calories per day, as this will greatly increase the risk of complications such as gallstones. [5] X Research Sources
Build exercise habits
- For example, you could do a 10-minute “monkey arm” exercise in the morning, followed by push-ups, swings, and burpees. Try walking up and down the stairs for 30 minutes at noon, then swimming an hour after school.
- Another example of a workout schedule would be: cycling 30 minutes to school, taking a daily fitness class, and doing light cardio 30 minutes before doing your homework.
- Try to do 30-60 minutes of light cardio each day, like walking or cycling. You can schedule a few more intense workouts during the week.
- For example, you can add 30 minutes to your “prep before bed” routine. Before you go to the bathroom and brush your teeth, do some exercise for about half an hour, such as jumping rope.
- Reward yourself for meeting time goals. For example, after each week of sticking to a workout schedule, you could invite a friend to go to the movies. You can use food as a reward, like a cookie (buy a good cookie from the store to make sure you only eat one), which is also a way to help keep you from feeling deprived. There are a number of apps that can help you meet these timing goals, for example Pact which rewards and penalizes you based on your performance.
- If you are really interested in martial arts then you should sign up for judo lessons. Find a local judo class and go there to practice every day.
- Classes at a local community center or a similar health club will cost much less than a gym that specializes in martial arts. They often offer scholarships for you to attend classes for free if you qualify.
- Do the exercises and eat the food you like. Exercises that are fun to do and foods that make you feel good make a huge difference in terms of motivation. So find an exercise that you enjoy even if it’s not the most effective. The important thing is that you can persist in doing that exercise for a long time.
- Exercise with others. Go for a relaxing run or sign up for a yoga class with your mom at your local health club. Practicing with other people will help build a sense of responsibility in you, and you will have a hard time quitting on days when you feel bored or lazy.
Advice
- Jogging with your pet dog is fun and beneficial not only for you but also for the dog.
- Eat protein but don’t overeat. Food sources of protein are fish, eggs, poultry, and nuts.
- If you don’t see results after a month, keep practicing. One month is the time for results to start appearing, but most people only see visible results after two months.
- Drink a lot of water. Water can relieve muscle tension and help muscles grow faster.
- Don’t judge success by weight loss, because muscle weighs more than fat.
- Avoid eating until your workout is over; Eating before exercise can cause cramping and severe abdominal pain.
- Don’t do the same exercises from day to day. You should shuffle the exercises to avoid boredom.
- Maintain a balanced diet.
- If you want to run, don’t run fast at first. Running fast will make you tired quickly.
- Strictly following the outlined plan, that is the only way to achieve the goal.
- Adjust your workout if you find it too easy or too difficult. If the session is too heavy, you will be prone to injury, if it is too easy, it will not bring results.
- Exercise with friends. Exercising with other people will make the atmosphere more lively.
Warning
- Exercise is most effective when combined with a healthy, balanced diet.
- Start up and cool down properly.
- Stretch before exercising.
- Exercise smart. You should start slowly to let your body get used to the exercise regimen.
- Seek medical help if you feel dizzy, short of breath or exhausted.
- Don’t exercise too hard.
This article was co-written by Steve Horney PT, MPT, MTC, CSCS. Steve Horney is a physical therapist and owner of Integrated Health Sciences, a New York-based company that provides continuing education, wellness products, and physical therapy. Steve has more than 15 years of academic and professional physical therapy training, specializing in the evaluation and treatment of athletes with the goal of helping them relieve pain and reduce their risk of injury. Steve is also a strength and fitness expert certified by the National Strength and Fitness Association (NSCA). He earned a bachelor’s degree in Health Sciences from Quinnipiac University in 2004 and a master’s degree in physical therapy (MPT) from Quinnipiac University in 2006. He later completed the University’s manual physical therapy certification course. study St. Augustine 2014.
There are 7 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,194 times.
You’ll have to attend a family gathering in a few weeks, right? Do you want to tone your body before summer? Want to quickly have a toned body? You’ll have to balance full-body workouts with a healthy diet if you want to look your best and stay fit. By exercising effectively and controlling your diet, you can lose 0.5-1kg per week. If done correctly, you can tone your body in a month, but most people only start to see results after 6-8 weeks.
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