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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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