Many people want to be in good shape and good health condition but soon give up due to difficulties in maintaining the workout. My article today will walk you through some simple steps to start and maintain an effective workout for a good shape and good health. I’m going to focus on two key factors when it comes to getting in shape at home, including: Smart exercising and smart eating.
If you have to sit for a long time at school or at work, then let your legs and your body move about, slightly and gradually. Here are some simple ways to be more active:
- Plan to take the stairs instead of an elevator when going up and down stairs at home or at work. If you need to go up too high, you can make a splitting between stairs and elevator.
- Take advantages of a standing desk, or an exercise ball rather than a desk chair.
- Do some squats while waiting for cooking. Walk with your tiptoes or with posture of a duck, nearly a swat.
Apply aerobic exercise
Aerobic exercises are said to help to improve your heart-rate most. In more details they enable you to control your physical exertion and keep you healthier. And if you set goal of losing weight, you can follow these exercises, too. If not, you still should do this as it is essential for exercises which aim at producing good shape. Below are some ways for aerobic exercise:
- Cycle your bike. This is not only a good workout but also gives you chances to be outside.
- Jog or go for a walk. These are easy with no equipment is required.
Keep calm and consistent!
You need to be always consistent to follow workout if you want to receive the result of good shape. Conduct the workout every day, at the time and the periods of time you have set before. A plan to follow is recommended
Look for a partner!
It is proven that if you have a partner to push and exercise with, you will feel more motivated to complete the full exercise.
Smart eating should involve some of the steps below.
Create a lack of calorie
If you want to get good shape through losing weight, then you have to generate a calorie deficit, which means that you will have to input fewer calories than the required, making your body start its fat burning. Identify the standard number of calories that you need to include in your daily diet, and then calculate the number of calories you should input every day.
Reduce the amount of salt, sugar and unhealthy fat in your diet
Too much of these materials will stop you from getting in shape, so let’s try to reduce them in your diet. In more specific words, do not drink sugary drinks like soda. In contrast, input fruit as a dessert and foods like fish, olive oil and nuts which come high omega-3- a healthy fat.
Prepare well-balanced meals
Your meals should include an appropriate balance of protein, fruits and vegetables, carbohydrates and dairy. Particularly, the total grains should account for 33% of the total food you eat, fruits and vegetables should make up another 33%, dairy should make up 15%, very lean protein should account for 15% or up to 50%, and the rest of 4 % is for unhealthy fats, processed carbs and sugar.
There are some different fat types. Some of them are healthy, but some others are not, of which, you should stay away from trans fats (commonly found in baked and snack foods) and saturated fats (parts of ground sausages, meats); you should include more monounsaturated fats (found in olive oil, avocados) and polyunsaturated fats (found in fish, walnuts).
Healthy whole grains are comprised of whole rice, whole wheat and whole oats.
Healthy fruits and vegetables are chick peas, kale, broccoli, so on.
Prepare appropriately- portioned meals
Your daily meals should be in proper portions so that you will on take in too much calories. Do not overfill your plate, use a small one if you’re not sure about the reasonably amount. Drink more water and eat gently so that your body will feel full.
Pay attention to lean protein
A proper amount of protein will bring you the feeling of being full and energetic. However, processed protein-heavy foods normally come with unhealthy fat. So consider lean proteins only, decreasing the amount of unwanted fats in your diet. Lean protein can be found in food like chicken, eggs, fishes…
Here is a helpful secret to get in shape. It deals with the two most standard factors when it comes to getting in shape at home, so it is simple enough for all of you to follow.