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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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Rebuild Your Body in 5 Easy Steps

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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