Content

• Steps
• Advice
• Warning

Many people want to have a balanced body and improve their health but find it difficult to maintain a suitable diet and exercise routine. The following simple steps will help you launch a consistent and easy-to-maintain exercise program. When you don't feel like going to the gym, practice yourself at home.

Steps

Part 1 of 3: Practice more flexible

1. 

   Stay active. If you have to sit a lot at school and / or at work, move your legs and body, but don't do it continuously like a clock pendulum. Get up and walk if possible. Step outside during lunch break or go for a walk to get some water. If you want to get fit but you're too busy going to the gym, you need to at least get up and be active. Walk. Park the car in a remote location. There are many ways to do these things, and they don't waste any time or money.
   • Try to use the stairs instead of the elevator when going home or going to work (use the stairs and the elevator if the place you need to go is too high).
   • Use a standing table or table combined with the treadmill, or use a training ball instead of a chair. You can watch your favorite TV show - but don't just sit and watch. Cook, fold clothes, clean dishes in a dishwasher or use a bicycle machine on site. Perform step-up / step-down exercises (continuously) over a period of time.
   • Do squats while you wait for the food to cook. Tiptoed around the house in duck or half squat.

2. 

   
   
   Do exercise exercises. Those are the exercises that increase the heart rate the most. They will improve your body's ability to withstand strenuous activities and make you healthier. Exercise exercises will help you lose weight - if that's your goal, but exercise like this is a must if you want to stay fit.
   • You can cycle, it's a great way to get active and get out in the open.
   • Try brisk walking or jogging, both of which are easy to do and also free.
   • You can go swimming, which is also a great way to get the most out of your body.

3. 

   
   
   Be determined! If you want to get in shape, you need to do some exercise at least every other day. You cannot expect good results if your exercise is erratic and inconsistent. Planning and compliance.
   • 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.

4. 

   
   
   Find a practice partner! Studies show that if someone pushes you and exercises with you, sticking to your plan becomes easier. advertisement

Part 2 of 3: Eat healthy

1. 

   Set up a calorie-reduction diet. To lose weight and stay fit, you need to establish a low-calorie diet. This means that you will eat fewer calories than it needs to maintain weight, so your body will switch to burning fat. Calculate how many calories you need to maintain your weight, then plan how many calories you can consume for the day (usually 2,000 calories a day).

2. 

   Cut out sugar, salt, and unhealthy fats from your diet. Unhealthy sugar, salt and fats hinder a well-balanced figure. Avoid sugary drinks like soda and anything high in saturated or trans fats (partially or fully genetically modified cooking oils, margarine). Instead, eat fruits for dessert and foods containing healthy fats like omega-3 (found in most fish, olive oil, and nuts).

3. 

   Maintain a balanced menu. You will have to eat a balanced diet of proteins, carbohydrates (in whole grains), fruits and vegetables, and dairy products. Whole grains can make up about 30% of the food you consume (if they do not cause inflammation to your body), fruits and vegetables make up another 30% (prefer vegetables), dairy products By 15%, lean meat accounts for 15% or up to 40% if you reduce your caloric intake from carbohydrates. Cut harmful fats, carbs (refined grains) and sugars to less than 4%.
   • There are many different types of fat. Some work for you, some don't. You should avoid trans fats (found in processed industrial snacks) and limit saturated fats (minced meats, pork sausages, Vienna 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 - a dipping sauce made from mashed beans), legumes, kale, broccoli, spinach, and fruit blueberries, strawberries, lemons and pears.

4. 

   Divide the right portion of your diet. Your meals should be in the right portion sizes to avoid getting more calories than necessary. Be careful not to take the serving size too large - use a smaller bowl or plate to hold your food if you are not sure. Drink a glass of water with a meal, eat slowly to help your body feel full.

5. 

   Focus on fat-free proteins. Protein will help you feel full and full of energy. However, processed protein foods are not loaded with harmful fats. You should eat fat-free proteins to reduce the amount of harmful fats in your meals. Eat hard cheeses that are low in fat and carbs.
   • Examples of non-fat protein sources include chicken, turkey, fish, eggs and beans / lentils.
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Part 3 of 3: Sample meal plan and exercise plan

1. 

   Have breakfast. Balance protein, dairy and carbs for breakfast for energy. Alternate between the following three breakfast options:
   • One cup vanilla yogurt, 2 cups pickles and 3/4 cup cooked oats.
   • One cup of skim cottage cheese, a banana, and a whole grain donut.
   • Two scrambled eggs, half a cup blueberries and two grilled whole-wheat bread.

2. 

   Lunch. Lunch is a great time to add protein (to replenish energy) and keep you from feeling drowsy late in the day. Alternate between the following three lunch examples:
   • Arugula salad with salmon, onion and tomato. Served with Italian sauce.
   • Pita cake stuffed with chicken, tomato, carrot, cucumber and feta cheese.
   • Rye sandwich on spinach, mozzarella cheese, hummus sauce and tomato.

3. 

   Dinner. Eat small portions and eat at a distance from bedtime (your body won't be able to burn all calories if you eat it right before bed). Here are some examples of healthy dinners:
   • 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 salad and cherry tomatoes, sliced ​​carrots and vinegar sauce.

4. 

   Gentle snacks. Eat a snack between breakfast and lunch, as well as between lunch and dinner. This way, you will not be lost or hungry, moreover, you will not overeat during meals. Some examples of healthy snacks include:
   • Carrots and celery.
   • 1/4 cup hummus sauce and 3 pieces of broccoli.
   • Apple slices and a handful of almonds.

5. 

   Drink water. Drink half a liter of water with each meal and at least again throughout the day.

6. 

   Stay active. Take the stairs, stand while working on the computer, walk around the block during lunch.

7. 

   Do exercise. Set a variety of exercise goals with at least 1 hour of total exercise time per day. You don't have to do it all at once. When exercising, make sure that your heart rate increases for at least 10 minutes with each exercise. Here are some example exercises (try to do all three daily):
   • Do 2 minutes of plank, 4 minutes of jumping jacks, and 4 minutes of squatting with your thighs parallel to the floor (don't squat too deeply) as soon as you wake up. Do as much push-ups as possible while staying in shape.
   • If you have time before going to work, use a half hour for a brisk walk or slow jog.
   • Use the bike on site for half an hour when commuting from work or school.
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Advice

• Every minute of hard practice makes a difference. You may not see it yet, but the results will be evident soon.
• Limit the amount of time you sit in one sitting (watching TV, computer, smartphone) to become more active in your free time.
• If you don't sweat it, you won't be able to change it. When you feel like giving up, try to get ahead and push yourself. You will be proud of the results if you have determination.
• If you don't have (or don't want) someone to exercise with, use an iPod or listen to podcasts, or listen to audio books during exercise. This will make the training time less and more effective, because now you have learned to relax and practice.
• If you're going to go for a run, don't do it too fast when you first start. Save your energy for the last few runs.
• While exercising, don't forget to stay hydrated. Don't exercise for too long without drinking water, but don't drink too much either.
• Setting a goal: "Getting in shape" doesn't always mean losing weight, unless it's your personal goal. The right goals for you can 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 the workout is over.
• Set goals with your group of friends. For example: lose 3cm of waist, fit smaller size pants ... If you reach that goal, invite the whole group to celebrate (without kids!), A spa day or together go shopping. This will give you a goal to work towards.
• Understand what fat is. When you eat something, it is made up of many things (protein, carbohydrates, fats, vitamins ...) Food is measured by calories. Calories are units of energy stored as fat in your body for emergency use. Depending on your genetics, fat will be stored in certain parts (mostly in the thighs and buttocks or the abdomen and chest, arms ... Some people have fat evenly distributed throughout the body.)
• Start blogging about your training - Posting new updates and charting your progress is a great inspirational tool. Sharing your story and winning followers' hearts can be a good motivator to stick to your goals.
• Look for like-minded people at school, company, or community. Having a support group is a form of "peer pressure". It will be easier to stick to your exercise program when there are others depending on your presence and progress. Decide where and when to meet and practice (maybe in a gym, a park, someone's house ...)
• Before eating, drink a glass of water to feel better after eating, not feeling sleepy and bloated.

Warning

• Never sleep right after eating.
• With any exercise regimen, always start slowly and gradually increase the number of workouts, and work as hard as you can. Starting the exercise too harshly can lead to muscle tension, faltering, and exhaustion.
• Always warm up before exercising.