Everyone would like to stay fit as long as they have their way. But we take certain things for granted, staying fit is a great bonus to life and can lead you to be a happy and healthier person.By staying fit and healthy you not only look and feel better but you decrease your chance of medical problems such as diabetes, heart attacks, high cholesterol and hypertension.
There are many helpful strategies to keep fit and stay healthy that, with dedication and ambition, can be done. Here are a few simple things you need to start doing to remain fit.
Taking soda frequently and avoiding water will cause a number of ailments and leave your skin looking old, tired and wrinkly. Take as much water as you can daily.
The human body is made of about 50-65% of water, and you need to keep replenishing it. Your body sweats a lot of that water so you need to put it back in.
The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weight 130 lbs. you should be drinking about 87 ounces of water per day
If you are exercising you will need to increase your amount of water intake to replenish what you are sweating out.
Continuous exercise is required to keep your body in top condition following a weekend of eating the most unhealthy things. If you are going to go on a weekend bender then combat it with a good workout.
Start walking, jogging or cycling.No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your muscles active and your blood flowing.
If you need to keep your knees strong or have body aches and pains then cycling is the best solution.
Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed and eventually time.
Go out of your way to walk more. For example, if you go to the grocery store try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.
Walk or bike to work/school. If you live close enough to work or school a good solution would be to start walking or cycling.
If you jog you should jog at least a kilometer to keep the fat off, but it is very important to pace yourself.
Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.
Learn strength training and muscle toning techniques from an instructor or professional.
It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately.
Junk foods contain little to no nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.
Foods to avoid are:
High in sugar: Donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.
High in fat:
Processed meats, butter, hydrogenated oil (coconut and palm kernel), shortening, cheese and animal fats. (Please note: although cheese is high in fat, it is also high in protein which is a great nutrient for the body. Aged and less processed cheeses are the best solution)
High in cholesterol:
Egg yolk, fried foods and mayonnaise.
Avoid anything containing:
High fructose corn syrup (HFCS) and Monosodium glutamate (MSG).
Eat healthy:Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well.
You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.
Foods to eat are:Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. (Please note: These fruits and veggies should be fresh, not canned. You can sauté vegetables in extra virgin olive oil for better taste). If you make a salad, the more colorful the better!
Tofu, soy beans, egg whites, nuts, cottage cheese and quinoa.
Cooked lentils, black beans, green peas, pears, raspberries and oat bran.
Understand the difference between complex and simple carbohydrates.
Simple carbohydrates are carbohydrates made of one or two molecules of sugar that have very little nutritional value. Complex carbohydrates are made from a string of sugars but are very rich in fibers and contain healthy vitamins and minerals.
Sugars, syrups, jams and candy.
Whole grain foods and vegetables.
It is really important to avoid skipping meals. A lot of people might think that you will lose weight by skipping a meal but that is very inaccurate.
In fact, skipping meals decreases the speed of your metabolism and can result in losing nutrition your body needs.
Here are some examples of healthy meals and snacks and when to eat them:
Egg whites (you can mix egg whites with some veggies like onions or mushrooms, etc.) with a grapefruit and a piece of toast.
Yogurt with some berries.
A salad (be careful of the dressing!) with a protein (i.e. grilled chicken or turkey).
Apple, orange or a banana with some almonds and a spoonful of peanut butter.
Lemon baked salmon with brown rice and asparagus.