Fitness is a lifestyle which you have to adapt for lifetime. Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be the exact time to change the behavior and adopt a new habit .
Here are 15 fitness tips which help to make your life healthy:
1. Drink Water
The most important thing to remember is to stay hydrated. Drinking water helps us for good digestion, transporting nutrition to your body and even help improve cognitive function.
if you weight 150 pounds, you should drink 75 ounces of water a day.
Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.
2. Add Lemon & Apple Cider Vinegar to Your Water
According to medical science we should sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. that is why drinking water is the first thing in the morning is absolutely necessary.
The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion.
3. Stop Drinking empty Calories
Yes, be hydrated is important but try to avoid high calorie drinks such as soft drinks, specialty coffee and juices as they are full of fast acting sugar.
Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.
4. Start Stretching More Often
Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.
follow the basic principle always stretch before and after a workout. This will enhance a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can cause injures and muscle damage.
So, when you do work out next time, don’t forget to allocate yourself for few minutes to stretching before and after your workout. You will thank me for it later!
5. Add in Some High-Intensity Interval Training
You may have heard about this because it is very famous thing right now and believe me when I say ‘It works!’.
There are few benefits which include lower body fat loss, increased stamina, leaner muscles and fantastic hormonal benefits.
High-Intensity Interval Training is where you perform an intense exercise, for a very less time frame (like 30 seconds) followed by a slower exercise for about 90 seconds.
Performing a High-Intensity Interval Training routine for 1-3 times a week will give you great results
6. Focus on Your Breat in and out When You Work Out
For all of us, breathing is basic nature to most of us. But when exercising, you may find yourself holding your breath and this is not good.
It is important to consciously take deep breaths in through your nose and out through your mouth, this will fill your lungs with oxygen.
7. Build Lean Muscle
We all want to have lean muscles because not only does it look good, it has great health benefits:
- Improved posture
- Reduced body fat
- Improved metabolism
- Strong bones
- Protects and improves joint health
- Improves stamina
8. Reduce Body Fat
This may seem like an obvious one but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:
- Improved joints and tendons
- Lowered risk of diabetes
- Reduced risk of heart disease
- Reduced inflammation
- Better performance and endurance
- Improved appearance and confidence
- Better hormonal profiles in your body
Remember, live your own journey it is not a race with some one to see how quickly you get the results and decrease your body fat, a healthy weight loss is around 1-2 pounds a week.
Proper dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.
Think of it as a part of life and take it slow and steady.
9. Eat More Greens
What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.
Focus on dark, leafy greens as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants – all of which you body needs!
Don’t forget to avoid processed and manufactured food. They are mostly high in calories or fat and have very less vitamins.
10. Quit Sugar
Another important rule you have to start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, save you money and improve your health in the long run.
There’s no surprise we eat too much sugar and this should be one of your top goals moving forward (eliminating or drastically reducing sugar).
quit liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even berries or dark chocolates.
11. Take Rest for Recovery
The workout is when you lift weights and breakdown the muscle tissue and it builds back through proper nutrition, rest and recovery. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals but that’s not the most effective approach.
If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body will become weak to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing
12. Sleep atleast 8hrs
When your sleep is not sufficient then it is impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body and over time these can lead to a lot of inflammation and chronic diseases.
Always give priority to your sleep so let your body heal and rejuvenate. A good approach is 7 to 8 hours. and Also, allow yourself to walk in the garden like wind-down time and a pre-bed routine to help get more consistent sleep every night
13. Focus on the Habit and Not the Result
It is quite easy to give up , but the more important focus is on the habit that will bring you those goals.
Don’t look at the scale, the tape measure, or the body fat percentage.
Don’t compare yourself to where others are, you’re right where you need to be.
14. Do Exercises Outside
May be it is difficult to depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.
Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.
Try to enhance the caliber of your body with more exercise. Hiking is great and also just running and walking. Give yourself more mental change and a constantly changing environment.
15. Do at Least Pull Up
Best thing ever to focus on more reps because it’s a great test of strength and to see how you are progressing with your fitness.