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10 Most Effective Ways of Exercising and Staying Fit

10 Most Effective Ways of Exercising and Staying Fit

In today’s world, it is essential to stay fit and in optimum shape, both physically and mentally. It helps you with coping with all the rigors of the day and can keep you from imploding. Although due to the nature of our jobs, we hardly find it hard to engage in activities that increase our fitness, the goal of staying healthy isn’t that hard to attain. With the steps below, you can work around your schedule and achieve maximum physical and mental fitness:

1. Exercise

Exercise is probably the most important factor to be considered in getting physically fit. Cardiovascular exercise helps to bolster the heart and lungs, strength training helps to develop the various body muscles and stretching helps to reduce the risk of injury and muscle cramps by increasing joint and body flexibility. Exercise also improves blood circulation and aids the quick and regular expulsion of waste products from the body. No matter how strange and seemingly regimented, you should have a regular time for thorough bodily exercise. Without it, fitness will only be a goal and will never really come to fruition.

2. Eat Right

Recent studies have revealed that about 80% of any fitness objective depends largely on your diet and food intake; whether weight loss, muscular and cardiovascular development or preparing for an upcoming sporting event. Consuming an ideal mixture of fresh carbohydrates, proteins and body-friendly fats will give you the energy required to support your campaign for fitness and has the potential to begin revealing positive results quite rapidly.

For the most part, when coaching clients through weight loss and definition, I will advise eating three meals and two snacks to help keep your metabolism burning at a constant rate. These snacks should fit into your feeding regimen; snacks that contain too much fat could disrupt your diet and inject too much fats into your system.

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When planning meals and cooking, pay much attention to the labels on food cans and packs for the content and percentages of carbohydrates, proteins and fats embedded in them. You should aim for numbers revolving around:

– 45% Carbohydrates: These should be organic and starch-free. There should also be an absence of genetically and chemically enhanced products (e.g. pasta)

– 30% Protein: Proteins are complex amino acids. Most preferably low-fat versions of meat and fish, organic milk and soy beans are also awesome providers of protein.

– 25% Fats: Nuts and seeds are great sources of ideal fats and oils, as well as avocados and oily fish.

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3. Keep Yourself Constantly Hydrated

Hydration is a major key to staying in optimum health. As numerous reports and studies have shown, the brain, much like the Earth itself, is made up of about 70% water content.

A major question that is asked by people and fitness nuts is how much water intake is ideal for staying healthy. The truth is that the amount depends on the person; the minimum amount of water that should be consumed by a normal adult is about two liters of water a day. However, a little bit of math will help you find a more personal amount that will fit your body:

Body weight (in Kg) x 0.03 = minimum amount of water intake

When you calculate this number, it might seem like you have to take an enormous amount of water daily. However, the amount is essential in order to wash out the excess salts and harmful toxins in your body. It will also aid in the body’s respiratory and muscular recovery from draining exercise.

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4. Get Enough Sleep

Due to the nature of our jobs, it seems like quite a number of people have forgotten what it means (or how) to relax. We often find ourselves carrying stress and tension deep in the bowels of our muscles, although many a time, all we really need to do is lie down for a while and allow our muscles and brains to take a time out to relax, process and clear our minds of all the conflicting thoughts.

When the body is in a relaxing state, it is able to repair itself, especially after prolonged periods of exercise. Another importance of rest is that it will relax the mind, giving you the ability to focus more (mentally). Being mentally focused is almost of equal importance as the entire exercise itself. To achieve any life goals you must be focused and well-rested. As a life goal, fitness is no exception. Regular and sound sleep is one of the ways to keep healthy so every now and then, carve out some time to slow down and rest.

5. Consistency In Exercise

Fitness doesn’t come easily. It takes consistent practice and won’t just come after a few visits to the gym every month. To stay in full fitness, you need to have and follow a strict exercising regimen. You should also operate in moderation. Over stressing your muscles could cause a dilapidating breakdown. Don’t be too eager to bet fit that you push your body over the edge.

6. Don’t Joke With Breakfast

You’ve probably heard that breakfast is the most important meal of the day. This saying is actually quite true. No matter how busy you become, you should always have some time for breakfast. It wakes up and sharpens your brain for the day’s challenges and provides your brain with the nutrients necessary to continue daily functions. An ideal breakfast also ensures that your body has enough juice in the tank for optimal performance. Eating breakfast enables you to maintain regular blood sugar levels and an ideal body weight, mostly because with enough sugar in your bloodstream, you are less likely to overindulge later in the day.

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7. Participate In Aerobics

Aerobics is a way of exercising that’s fun to do. Mainly dancing, aerobics harnesses your concentration into exercising and being more physically active in a way that won’t make you notice when time is fast spent. It combines rhythmic aerobic movements with muscle stretching and muscular development routines with the ultimate goal of improving all elements of fitness; strength, cardiovascular improvements, etc. It’s also really enjoyable.

8. Yoga

Yoga is an excellent way to calm the mind and stretch vital muscles in the body. With yoga, your mind becomes clearer and your body becomes more loose, lighter and flexible (of course). T combines both physical and mental exercise in a serene and peaceful environment. When your brain feels stressed, yoga cold be a good outlet to ease stress.

9. Walk More

A simple walk, although it seems little or infinitesimal, could go a long way in improving your overall fitness. It can help your body stay svelte, alleviate your fat and cholesterol levels, strengthen your bones and keep your blood pressure in a good range. It could also lower your risk for a number of diseases (heart-related conditions, for example). Another advantage of walking is that it’s excellent for multitasking purposes; you can engage in it while getting ready for the day’s work or performing some other task. Also, a number of studies have shown that walking and other physical activities can help clear the mind, engage the brain and improve memory retention.

10. Do More Of Swimming

Swimming is one of the best workouts. It has a plethora of advantages. For one, it eases joint strain as the water’s density relieves your joints of any pain and enhances fluidity. Recent research has also found out that swimming can improve your state of mind and put you in a better, more welcoming mood. It also helps you burn unnecessary calories, fats and improves your cardiovascular strength. For more than one reason, swimming is advantageous to every human being.

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Tanvir Zafar

The founder of ISU Technologies, passionate in writing about entrepreneurship, work and technology.

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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