HOW TO MAINTAIN BODY FITNESS
HOW TO MAINTAIN BODY FITNESS
Getting your body into shape is a great accomplishment, however, unfortunately for many, the battle to keep it that way is the one that lasts your whole life. That means that, once you’ve reached your goal, you cannot just abandon your diet and workout regime that gave you incredible results, but should instead, keep your eating under control, as well as your level of activity. Lucky for you, there are some simple rules that can successfully help you resist going back to your old, unhealthy habits.
1. Do More Chores
This might come as a surprise, but a lot of our daily chores, such as grass mowing, bathroom cleaning, doing the laundry, making the bed, consist of exercises. Therefore, if you are trying to keep your body in shape, the best way to accomplish it might be to kill two birds with one stone and start becoming more responsible about doing your chores.
2. Walk More
The good news is that you really don’t have to do some complicated exercises in order to stay in shape; walking is all you need. In addition to it being super simple, it also doesn’t require any special time to execute, which makes it easy to fit into your busy schedule.
. Pick a spot on the parking lot that is furthest away from where you are going, or park a couple of blocks away to cross out even more of your daily steps.
. Replace taking the elevator/escalator with taking the stairs.
. Take public transport instead of driving yourself. This way, you will have to walk to and from the station, plus save the money that you would otherwise spend on gas.
3. Split up Your Exercises
If you are super busy and do not have the time to hit the gym, and wonder how to maintain body fitness, you can try these methods.
A total of half an hour of exercise a day does the trick, which means that you can split up your daily amount of activity into two to three ”no less than 10 minutes long” workout sessions. For example, you can try to do some exercises during a long commercial break of your favorite TV show. This will be enough to burn all those extra calories you’ve consumed.
4. Choose Efficient Exercises
While exercising, it is important that you choose the right kind of exercises that will both save you some precious time and work efficiently. These mostly include core exercises.
. Squats are great for working out your core, as well as legs, and if you add weights to the mix, they can be great for your arms too. To do them, position your feet so that they are shoulder-width apart, make sure your back is straight, and then start lowering your body by bending your knees as if you are going to sit on a chair.
. Planks are great as well. To do them, just position your body as you would when doing push-ups, but instead of using your hands to rest your weight on, use your forearms. Stay in this position for as long as you can to work out your core, shoulders, neck, arms, and legs.
. If you like working out your whole body without doing too many exercises, burpees are for you. You can do them by going from a standing position into a stooping position, then into a push-up position, after which you jump back into a crouch before jumping as high as possible with your arms up.
6. Get Plenty of Protein
Protein is needed so that you can retain your muscle mass and have more energy. It is best to go for lean proteins that contain little to no unhealthy fats, but all complete proteins will do just as fine.
. Some of the good sources of it are chicken, turkey, salmon, nuts, peas, and quinoa. These last three don’t have as much protein, so to satisfy your need for it, you must eat some meat as well, or soy in case you’re a vegetarian.
7. Drink Water
You may not need as much water as you needed while getting yourself into shape, but you still need some to keep your body healthy and functioning. Staying hydrated will also help you stay full longer, so as a plus, you will be consuming fewer calories. But how can you know whether you are drinking enough water? Well, based on the color of your urine that should be pale if you are.
8. Eat Properly Portioned, Balanced Meals
The answer to the question of how to maintain body fitness lies in eating smaller meals that are rich in proteins, fats, carbohydrates, vitamins and minerals, and have just as many calories as your body needs to retain energy at the same level all day long.
. Around one-third of your daily food intake should consist of fruits and vegetables, however, more vegetables and less fruit due to the amount of sugar it contains. The next third should consist of grains, while the last one should consist of protein and dairy product that are low in fat.
. Adjust your diet according to the number of calories you need every day, and try eating from a smaller plate as this will give you an illusion that you are eating more. If it happens that you are still hungry, wait 15 minutes before getting another portion.
In case you experience vertigo, or simply feel too sick, it means that you are going beyond your limits. And even though many people prefer to work through any discomfort and pain, as muscles can get quite bigger if you continue exercising when they are sore, if you feel any excruciating pain, stop your workout session immediately, otherwise, you might be doing yourself more harm than good. Before continuing your regime, visit your health-care professional, and after he gives you all clear, push yourself to your limits and beyond if you wish to! Also, if you suffer from some medical condition, or are regularly taking any medication, talk to him as well, as he can advise you which exercises you can, and which you cannot perform.