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Rebuild Your Body in 5 Easy Steps

Rebuild Your Body in 5 Easy Steps

When looking back at their lives, the phrase that will come to mind for many people is “what if”. The lives of too many people are controlled by procrastination and lack of motivation. What if you could stop this today and achieve the figure you have only dreamed of in five simple steps? Would you start today or regret it next year? Here are five easy steps you can take right now toward building your perfect body.

Get the determination

Mentality is the single most important aspect to achieving a killer physique. When we are debating between watching that next episode of Jeremy Kyle or finding the energy to get up and go, mentality is the driving force for improvement. It is necessary for success.

To achieve the perfect attitude, you’ve got the ask yourself why you want what you have always dreamed of. Is it to prove to yourself you can do it? Is it to achieve your potential? Whatever it is, let it drive you!

The next step is admitting that you are in charge. No amount of excuses will get you to where you want to be. Practice and hard work will get you where you want to be. No one said it was easy, but nothing worth having is ever easy.

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The final step, do it. Stop procrastinating over when is the best time to start. There will never be a perfect time. Start today! Start achieving now. What is stopping you? Start today or regret it next year; you can complain while you’re getting dressed.

Eat right

Many people today are overcome by the idea that a diet is something you take up to get your beach body, then slowly slip back into your old ways and wonder why you have put weight back on. Diet is a lifestyle of healthy eating. Opposing modern beliefs, diet isn’t a 6-week, 12-week or a year for a fix for life. To truly achieve a successful diet, you have to adopt the lifestyle.

A healthy eating lifestyle includes eating from all five sections of the food plate (meats, breads, fruit and vegetables, dairy products, and sugary food) and drinking plenty of water (two liters a day at least). Now that you have decided to eat healthily, you must adapt your eating lifestyle to fit your physique goal. The two main goals are to either lose weight or build muscle, so let’s focus on those.

To lose weight, a diet in healthy eating alone is enough. Cut the number of chocolates and Saturday night fast food take-aways. Eating healthy means eating healthy; cheat the diet and you cheat yourself! Make sure you get in the salads alongside your potatoes and chicken. Drink water next time you’re thinking about having a beer with dinner. Alcohol contains the most calories per gram of any food, so you would do well to limit that. At the same time, you’ve got to treat yourself. A lifetime of salads and water can be boring, so loosen your collar every once in a while and treat yourself. I’m sure you will have deserved it.

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To gain muscle, a diet with protein and carbohydrates is needed. Protein comes in mainly meats; it repairs your muscles from a workout, increasing size. Carbohydrates come mainly in breads and pastas; they provide long-lasting energy giving you enough to power through gym sessions. A key player among foods for muscle is milk. Milk is high in protein, contains calcium, potassium and vitamin D. You should also be getting plenty of eggs, fish and water.

I haven’t convinced you yet? Take a look at these healthy eating meals that include all the vital ingredients and give you a few meal ideas to get you started.

Exercise well

Now to a topic that will be incredibly important in your pursuit–exercise. Love it or hate it, exercise is a must to carve your perfect body.

There are five components to fitness. Strength, stamina, flexibility, muscular endurance and body composition. All are important to a successful exercise regime. Improving strength will increase your muscle mass, high stamina allows you to work for longer, flexibility ensures joint health, muscular endurance is the ability for a muscle group to work without tiring, and body composition is your ratio of lean body mass to fat body mass.

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You must ensure all components are targeted. Each one is improved by practicing the component. Flexibility is increased by stretching, strength is improved by straining your muscles; strain them hard enough and you’re working muscular endurance. Body composition is bettered through burning energy. The harder you work, the more you burn; the more you burn the more fat/energy you lose.

Don’t just take my word for it, specialised sports schools are following the same guidelines.

Maintain your lifestyle

Now you are on the road to success. All you have to do is make sure you stay on track. Many people start their journey, but very few finish it. Can you remember that New Year’s resolution you made? People give up on things all the time. But you have come this far, so why make it all for nothing? You have to turn it into a lifestyle of habits.

We all know how to make something a habit–just keep doing something day in, day out and eventually you will do it mindlessly.

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Another useful way to maintain your regime is to plan it out. Make a schedule. Not only does this increase the productivity of your day, but you will be less likely to sway from the vague outline of what you told yourself you would do the night before.

Dont forget to treat yourself

For those who have researched something along these line before, I’m sure you will have come across the phrase: “Treat yourself, but not too much!” I know I have. But like you, I’ve always wondered–how much is too much?

It completely depends on you. Can you go with only one alcoholic drink a week? Maybe you can cope with one every two weeks. Just enough to keep you from falling back into your pit of hopeless thoughts. Maybe slowly tapering off from chocolates and sweets is the best choice.

Allow yourself to adjust. If done with the knowledge provided and enough willpower, you will be here for a long time to come.

Featured photo credit: jogging/3littlestars via 3littlestars.files.wordpress.com

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Last Updated on August 20, 2018

35 Anniversary Ideas to Bring You Closer Together

35 Anniversary Ideas to Bring You Closer Together

Every mature relationship has had a less-than-memorable anniversary. Maybe one of you forgot, or both of you got busy with work, kids, family issues, or something else. Whatever happened, the day came and went without fanfare. And neither of you seemed to notice or much care.

But for the health of any relationship, it’s important to make important days feel special. Anniversaries offer the wonderful opportunity to relive beautiful memories, practice gratefulness for your partner, and to show your love and strengthen your bond. Make this year’s anniversary with your significant other something special  — one that will bring you closer together.

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The best way to create a memorable anniversary is to do something new and different together as a couple. Stretch yourselves a bit.

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While boredom can silently kill a relationship, new experiences reinforce the shared bond you already have and create strong new memories. Just think back to the most significant memories you have right now with your spouse and imagine what new ones you can create!

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While you enjoy your chosen anniversary activity, be sure to keep a positive attitude and make your partner happy too on that day. Leave all arguments and day to day detail behind. Just celebrate your relationship. Whether you’re going to spend the day together at home, getting away, or having a wild and crazy new experience together, you can have your best anniversary yet!

If You’re Staying In

  1. Spend an evening with no technology, just the two of you and maybe a board game. It’s hard to keep ourselves away from our computers and smartphones long enough to have a meaningful conversation. Make a rule not to use your tech and you’ll rekindle your relationship!
  2. Make wine or beer together. If you enjoy drinking together, this is a fun activity to try together. Just remember to buy the necessary equipment ahead of time.
  3. Learn something new about each other. With an open mind, try asking some of the New York Times’ 36 questions that lead to love. They’ll help spark intimacy and will lead to some really honest moments.
  4. Have a lazy day. Breakfasts in bed, spend all day in bed talking and napping. Follow breakfast with champagne and dessert! If you feel like getting more active, cook together or play some games. Here’re some simple breakfast ideas for you.
    • Learn to dance at home. This is best for those active couples who work out together and also enjoy learning something new together. Just go on Youtube to find any music with dance tutorials and learn together.
    • Visit model homes or open houses and plan your dream home.
    • Have a special dessert – champagne and chocolate covered strawberries. Having an unusual treat makes a day feel extra special. If you want to make the dessert really special, try these tasty dessert recipes.
    • Create a playlist of your favorite songs as a couple. Choose songs that tell your story, and songs that you bonded over throughout your relationships. Here’re some love songs ideas for your inspirations.
      • Write your love story. Write it together or ave each of you write your own and then bring them together in an interesting, both sides of the story format.
      • Get a fondue pot. Fondue is a fun way to enjoy melted cheeses (for savory items) and melted chocolate (for sweeter treats).
      • Decorate! Turn your home into a dressed-up french cottage, a sophisticated restaurant, or simply with flowers. The different ambience will immediately change the feel of your home and make it feel like a staycation.
        • Talk about the future together. It might sound simple and everyday, but imagining how you want to spend your retirement together, or planning future trips can be exciting and romantic.

        If You Want to Get Away

        1. Take a day trip together to your favorite spot. If you live in a city, it can be incredibly refreshing to get away for an afternoon and drink in the outdoors.
        2. Go on a scenic drive and stop at a wine and cheese bar. Or, if you’re lucky enough to have lots of options where you live, try a brewpub. There are tons of small craft breweries with fantastic food options too.
        3. Go camping. Relatively affordable and, if the weather’s right, beautiful and romantic.
          • Take an overnight backpacking trip. For the more adventurous couples, backpacking is an even more intense way to challenge yourself physically while becoming one with nature.
          • Take a wine tasting tour. If you live on the West Coast or in the Northeast, take a drive to the nearest winery. Many offer relatively inexpensive tastings and deals if you purchase a certain amount.
          • Take a scenic train trip. Taking the train means less stress traveling: nobody has to drive, you don’t have to stop for breaks every few hours, and you can sleep if you need to!
          • Save up for a destination vacation. What better time than your anniversary to enjoy the beach at a beautiful resort?
          • Explore a new city. Whether you’re on a budget or have a lot saved up, you can have a great time just exploring an unfamiliar town.
          • Rent a cabin for a weekend away, in the woods or next to a lake or ocean. If you like the outdoors but can only take so much nature, try glamping.
            • Go on a retreat. Yoga retreats, meditation retreats, beautiful natural surroundings … they’re all the rage. Search for centeredness and calm with your partner.
            • Spend a day at a food festival. Many cities have fun and affordable food festivals, occasionally based on a theme. Check out your town’s (or a nearby city) calendar for inspiration!

            New & Exciting Experiences

            1. Go spelunking. Dark, damp, and utterly exciting!
            2. Go on a hot air balloon ride. Because the basket is relatively small, this can be a romantic and deeply personal – and yet thrilling –
              experience.
              • Try sky diving. If you and you S.O. are real thrill-seekers, sky diving can really push you to the edge!
              • Explore the underwater world by snorkeling or scuba diving. This may take you far away from where you normally live and work, which is an added bonus.
              • Experience white water rafting.
              • Drive or hike to the highest spot nearby for a new view of the world. America has tons of beautiful mountains where challenging hikes (or drives) can deliver breathtaking views.
              • Take a craft or cooking class. Up your craft skills or food  making skills, and enjoy something new!
                • Take a wine and painting class today. These classes are easily found these days and even a beginning painter can create a nice painting. Challenging but relaxing, fun, and you get to go home with some artwork!
                • Learn to salsa dance. Dancing is a fantastic way to actively get closer and coordinate physically with one another.
                  • Visit a nearby festival you’ve always wanted to go to. Have fun and let go with fellow audience-members!
                  • Spend the day at an amusement park together. Laugh and carry on like teenagers.
                  • Meet new people! At a restaurant, concert, or class, make it a point to meet new friends. Striking up conversation with someone you don’t know – but with whom you have shared interests – can be an adventurous and rewarding experience.

                  Whether your budget is big or small, and whether you have a little or a ton of time together, focus on each other. There are tons of options, in terms of location, level of physical activity, and cost. You can make the day special in a way that’s right for you!

                  Featured photo credit: Photo by Taylor L. Spurgeon on Unsplash via unsplash.com

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