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9 Ways To Improve Your Body As Quickly As Possible

9 Ways To Improve Your Body As Quickly As Possible

If you get in your car in Los Angeles to drive to New York, do you just pull out of your driveway and start down the road? Or do you get a map and plan your route? The answer is obvious – careful planning pays off. So if your goal is to become fit, lean and strong it’s important to know exactly wh

exercise

    at you need to do to reach this goal.  Here are some valuable tips to include in any plan which will help you arrive at your goal safely and efficiently.

    Tip #1: Be Alert For Opportunities All Day Long

    Focus on becoming stronger because there are myriad opportunities throughout the day to strengthen your body. As simple an effort as walking up the stairs to the third floor, rather than taking an elevator, will eventually produce a noticeable effect. Yes, weights lifting, exercise machines and structured sessions are powerful – but so are simple activities carried out every day.

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    Tip #2: Rest Is Just As Important As Exercise

    Make certain you value and allow rest and recovery time. Many believe that if an intense workout feels good and will build muscle quickly, then the smart thing to do is to exercise even more. Muscle builds when exercise tears the muscle down, because it recovers as newer, stronger muscle. Without that recovery time, your muscles absolutely cannot increase in size or strength. Beginners usually start with three workouts per week and the duration and frequency can increase as they grow in strength and power but your body will respond more quickly and more dramatically if allowed to rest during strenuous activities.

    Tip #3: What’s “Best” Is What You Will Persist In Doing

    There is a constant and ongoing war among fitness experts about whether free weights or weight machines are superior. As far as you are concerned, whatever works best for you is the right choice. If you love competing with the weights on a machine then by all means choose that option. If you despise machines, but eagerly grab that set of dumbbells, then go for it. There is no point whatsoever in choosing exercises that you hate and won’t stick with, no matter what the ‘experts’ say.

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    Tip #4: You Didn’t Arrive At Your Current Condition Overnight

    If you’re flabby and overweight – in other words, totally dissatisfied with the condition of your body – always remember that you didn’t get there overnight. In other words, impatience is a huge mistake. It requires years of neglect and misuse to create problems in your body and it will take some time to repair them. Exercising for a week and then quitting because there are no visible changes is foolish and short sighted. Not only that, but more failure will further erode your confidence and increase the sad condition of your body. You can drastically shorten the time it takes to achieve superb conditioning by using wisdom and discipline but you won’t see changes by 5PM on the first day.

    Tip #5: “Compound” Exercises Are More Efficient

    Consider that “compound” exercises will get results faster than those exercises that use only one muscle or one muscle group at a time. Yes, your abs may be a disgrace but focusing only on an ab machine won’t pay the dividends of full body exercises. And always remember that exercises which work multiple muscle groups will build fitness much faster – and that’s what we all want, isn’t it?

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    Tip #6: Don’t Exercise Mindlessly

    Don’t exercise of mindlessly. If you pay close attention to your muscles and your body while working out, your results will be much more powerful. On the surface, that doesn’t seem to make sense. But famous, skilled athletes and bodybuilders have stated time and again that they can literally direct their muscles as they see fit.

    Tip #7: Natural Sleep = Health and A Fit Body

    Get as much ‘natural’ sleep as possible, meaning that drugs and sleeping pills interfere with the natural repair of the body that occurs every night. When we sleep, growth hormone, or HGH. is released into our bodies. HGH stimulates healthy growth, cell repair and the regeneration which is necessary for muscle development. Growth hormone is naturally produced by the body and many athletic scandals have occurred because athletes were building their bodies with the use of artificial HGH. Synthetic growth hormone, even when legal and prescribed by a doctor, can have dangerous side effects. You want to maximize your production naturally and this is done while we’re asleep.

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    Tip #8: Pepperoni Pizza Is NOT The Perfect Diet Food (Sorry!)

    The perfect diet for an athlete or body builder centers around proteins, certain fats that include essential fatty acids (EFAs) and complex carbohydrates like vegetables, fruits and whole grains. Most fitness experts recommend eating multiple small meals rather than three larger ones. This keeps the metabolism working constantly and is less likely to result in fat or overweight.

    Tip #9: Water, Water and More Water

    Drink lots and lots of water. Water keeps your muscles hydrated which makes them work more efficiently and helps them recover more rapidly. It’s important to know that soft drinks, tea and coffee generally dehydrate the body so don’t assume they are helping your muscles. They’re not.

    Superlative fitness requires self-discipline and long term dedication to your goal. Anyone who is going to make this kind of serious commitment naturally wants to reach their goal as quickly as possible and to do this we must be efficient. Following these rules will speed you to your ideal body as quickly as possible.

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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