From “bodybuilding” to “aesthetics”, the fitness industry and fitness models tell no shortage of tales when it comes to getting the body you always wanted. And even in real life, we’ve all watched them walk down the street and wondered, “How did they get into that shape?”
Not everyone’s goal is to become a bodybuilder or fitness model. Some people like to train to stay active for their family, to test themselves, or to simply relax their minds. I’ve noticed a pattern among the people who succeed at getting the body they’ve always wanted, it’s actually a set of basics and practices that anyone can learn and master.
So, if you consider yourself not being in the best shape that you could be and could use some pointers on how to lose that extra weight, these 5 tips are for you:
Drink More Water
Living without food can last about a month, but without water; only a week. It puts it in perspective of how important water really is, and we need to drink plenty of it. From brain functions, digestion, moving waste, protecting joints and tissues to better exercise, reduction of chronic diseases and so on, water has many benefits; but that’ll be a separate article in itself.
Water consumption is directly correlated with weight-loss. A lot of people confuse thirst for hunger; staying hydrated could help you avoid overeating. Aim for 13 cups for men and 9 cups for women, daily.
I drink water first thing in the morning because it purifies my internal system and boosts my body’s metabolism to help lose those extra pounds. You should get on that, just saying!
Bottom line, keep hydrated every day and increase intake when exercising. This will help you stay balanced, energize muscles and keep your skin looking good! So grab that bottle of water and go to town… Right now.
Make Time To Exercise
One of the most common excuses for not working out is, “I don’t have the time.” Sure, we’re all super busy handling multiple priorities here and there. However, I promise that no matter how busy you are, someone busier than you is working out right now.
When you take a closer look at your schedule, you’ll find out that you do have the time and you deserve that time to better yourself. Packing in just a few minutes of exercise a day benefits you on your health, gives you energy, and uplifts your mood.
Some pointers to include exercise into your life are:
- Waking up earlier with clothes laid out and ready to go.
- Cut down on media (TV, internet, video games, Facebook, email, etc) or if you’re watching TV squeeze in a 10-15 minute workout with weights, jumping jacks, push-ups, etc.
- Make it a routine, just like brushing your teeth in the morning. From walking your dog, quick yoga session, bike ride or whatever it is you do, having a routine will ensure time for exercise.
- Find an exercise activity you love. Just like a hobby, you make time for it because you enjoy it so much. You are more likely to do this activity and have fun in the process of getting fit.
Remember, it doesn’t take a lot of time to move your body a little more than you do now, and exercise gives you energy and keeps you healthy to keep you going in that busy life of yours! An important thing to retain is to not think of exercise as a to-do chore to squeeze in our already busy schedule. Rather, think of it as an important daily routine that will improve your life, de-stress you, and add years to you. Doesn’t that sound rewarding enough?
Get Enough Sleep
Let’s be real, it’s something we need more of but never seem to get. Sufficient sleep is the key part of a healthy lifestyle, and can benefit your mind, weight, heart, and so much more. Every extra minute you spend sleeping helps suppress your sympathetic nervous system and gives the heart time to relax in a low-stress state. Those who live longer and are the healthiest tend to sleep between 7-8 hours a night.
Much of the time, what’s given up is sleep. Rather than give up a few extra minutes of television or social networking, you find a way to stretch your days by stealing from your nights. Sleep deprivation is a dangerous road; restriction of adequate sleep wears down your body and beats up your brain, from heart disease, weight gain, weakened immune system, mental slowness, etc.; lack of sleep plays a part in all of these.
Consider a full night’s rest an integral part of any weight-loss regimen. Sleep is the basis of all your healthy decisions. When you don’t feel sleepy during the daytime and you’re functioning well, that’s when you got enough rest. There’s no downside to getting a good night’s sleep, so begin tonight, set a bedtime and put in longer shifts between the sheets!;)
Portion Control-Eat Balance Meals
Dropping that unwanted weight requires burning more calories than you consume, which means one thing; portion control. Unfortunately nutrition is the hardest component of health and fitness for most people. All fitness experts say, “The abs are made in the kitchen, not in the gym”. Another way of conveying this truth is “You’re in the gym 1-2 hours a day, the other 22-23 hours are the real challenge.”
Being able to distinguish how many calories you burned working out and being able to find healthy clean eating food that is fewer calories than your whole workout will start to melt the weight off. Being diligent in what you eat and how much you exercise, this will ensure the scale moving down.
Avoiding temptations is hard. We are faced with temptation everywhere and in all situations. I suggest asking yourself, “Is it worth it?” before you indulge in something. Most of the time, the answer is NO! If the answer is yes (cheat meal), indulge and don’t feel guilty about it afterwards!
Suggestion for you? On top of adding resistance training to your routine, I would recommend three balanced meals a day and two healthy snacks. Bulking up your meals with veggies is one easy way to cut calories while still filling you up. The meals should consist of fiber, protein and healthy fats (ie: chicken with brown rice and avocado), plus lots of non-starchy vegetables like broccoli and asparagus. Snacks should be less than a third the size of a meal, and can be anything from fruits and vegetables to bean dip and hummus.
Name of the game: portion control drops pounds. Simply start eating less, incorporating fresh, healthy foods every day while putting in work with exercise.
Establish Healthy, Achievable Goals
Let me ask you, do you know where you’re going with your weight loss? Do you have a specific, realistic goal that you’re striving for? If not, then this is what you should be doing: pinpointing and setting your ultimate goal for the body that you want. If it’s something meaningful and important to you, it will be that much more rewarding to you once you achieve it.
Many people find that having a goal in mind gives them something to work towards, motivates them to stay on point and provides a measure of how well they are doing.
Well-planned goals keep you focused and motivated. Here are some principles of goal setting:
- When setting achievable goals, letting your intentions be known to others (friends, family, social media, etc) can hold you accountable for it and motivate you.
- Breaking down your ultimate goal into small, specific and achievable mini-goals ensures less pressure on your ultimate goal and prevents you from easily giving up.
- Keeping a training diary to monitor your daily or weekly progress will keep you on track.
- Include a reward in your goal-setting regimen. The road to fitness is a long and challenging one and it’s only right that you should reward yourself. Set up rewards that are enjoyable but are not related to food. For instance, go to a spa and enjoy a massage.
Now that you have your achievable goals down, the 4 tips above with workout exercises, will help you reach that goal. Keep in mind, weight loss requires you to regularly burn more calories than you consume. Just keep that goal in your mind; it’ll help you focus on days when you feel like throwing in the towel, or sleeping through your workout. Remember, no goal is too silly or too small, so whatever it is, take action and make it happen!
Conclusion
Getting into shape and living a healthier lifestyle can be seriously challenging. Whether you’re looking to make a big change in your life or a few small ones, you can probably use these tips. Never give up. Weight loss is tough. There are going to be bumps in the road. You are going to want to quit. Don’t quit! Take a journey one day at a time and persevere through the challenging times. You can do this! It will be worth it!
Do you have any other tips to include? Share it in the comments! If you’ve made a healthy living change in your own life, share it with everyone in the comments!
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