4 Tips for Keeping Fit!

1. Find Exercises You Actually Enjoy Doing

When getting in shape, it’s always wise to switch things up and try different things. When trying different things however, try to look for exercises that you enjoy doing, or that you think you’ll enjoy doing.

If you enjoy the exercises you’re doing, the thought of working out won’t demotivate you and leave you full of dread and despair. In reality, it will do the exact opposite as you’ll be motivated instead. 

We can’t tell you which exercises to do because we have no idea what you enjoy doing, and what you don’t. As long as it is physically active, it raises your heart rate, and it burns calories however, it’s going to be beneficial so find activities you enjoy doing.

2. Set Small Goals For Yourself

If you want to get fit or keep fit, goal setting is hugely important.

Without any goals, you will have nothing to aim for and you will therefore not likely work as hard as you could and should.

If you want to get super fit for example, your ultimate goal could be to run a marathon or a 10k. Before you get to your end goal however, you'll need to set smaller achievable goals on the way.

Sticking with the marathon theme, if you are doing a lot of running, set yourself a target distance, to run each workout and don't stop until you've achieved it.

The next time, your goal could be to run a little further or to run the same distance but in a quicker time.

3. Always, Always Warm Up

Whether you're a fitness newbie, or a professional athlete, you should always warm up before any physical exercise. 

Warming up before you exercise will not only reduce your risk of an injury, such as a muscle pull or tear, but it will also increase your core temperature, boost blood flow and oxygen transportation and help increase your energy levels during the workout. 

4. Focus On Nutrition

When people make a decision to get fit, often they'll focus solely on what they're doing in the gym, athletics track, or anywhere else, rather than what they're eating and drinking. 

Don't get us wrong, exercise is crucial when getting/keeping fit, but so too is a healthy diet and proper nutrition.

If you're eating the wrong foods, drinking too much sugar or alcohol and not getting enough nutrients, it doesn't matter how much exercise you do, your fitness levels won’t improve as much as they should. 

 

Focus on plenty of lean protein, complex carbs, healthy fats and nutrient rich foods like fruits and vegetables. instead of sugary beverages or alcohol, drink plenty of water and try to keep unhealthy meals to a minimum, perhaps as a treat meal, once per week.

Good nutrition, physical activity, and a healthy body weight are essential for a person's overall health and well-being

What Is The Definition of Lean Protein?

Lean protein is a type of protein with a low saturated fat content. It's also low in calories as a result of this, which is why it's dubbed 'lean.'

Lean protein is often regarded as being healthier for our bodies than non-lean protein, owing to its reduced content of saturated fat, which can harm our hearts.

Consuming large amounts of saturated fats on a regular basis has been related to an increase in the bad cholesterol known as LDL (Low-Density Lipoprotein) (LDL).

High LDL levels can also lead to fatty deposits forming within our blood vessels.

These fatty deposits accumulate over time, obstructing our blood arteries.

As a result, blood flow through our arteries becomes progressively problematic, leading to a condition known as atherosclerosis.

People with this syndrome are more likely to have heart problems such heart disease or blood clots. They're also more likely to have a heart attack.

What are Complex Carbs?

Sugar molecules are joined together in long, complex chains to make complex carbohydrates. Peas, beans, whole grains and vegetables are all high in complex carbs.

In the body, both simple and complex carbohydrates are converted to glucose (blood sugar) and used as energy. Glucose is needed by the body's cells and the brain.
Any glucose that is not consumed is stored as glycogen in the liver and muscles for later use.

Complex carbohydrate foods are high in vitamins, minerals, and fiber, all of which are beneficial to one's health. Instead of processed or refined sugars, which lack the vitamins, minerals and fiber found in complex carbs, the bulk of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars.

Because refined sugars have little to no nutritional value, they are commonly referred to as "empty calories."

 

Fats and Cholesterol

It's more essential to focus on consuming useful "good" fats and avoiding detrimental "bad" fats than following a low-fat diet.

Fat is an essential component of a balanced diet. Choose foods that are high in "good" unsaturated fats, limit meals that are high in saturated fat, and avoid foods that are high in "bad" trans-fat.

 

Monounsaturated and polyunsaturated fats are "good" unsaturated fats that reduce illness risk. Vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and seafood are abundant in healthy fats.

Even in little amounts, "bad" fats – trans fats — increase the risk of disease. Trans fats are mostly found in processed foods that use partly hydrogenated oil as a source of trans fat. Trans fats have been removed from many of these items, which is a good thing.

Saturated fats, while not as harmful as trans fats, have a negative influence on health when compared to unsaturated fats and should be ingested in moderation. Red meat, butter, cheese, and ice cream are examples of foods high in saturated fat. Saturated fats can also be found in plant-based fats like coconut and palm oil.

Instead of refined carbs, substitute them with fish, legumes, nuts, and healthy oils when you cut back on items like red meat and butter.

How to Include Nutrient Dense Food in Your Healthy Diet

You can start include more nutrient-dense foods in your diet now that you know what they are. It can sometimes be as simple as making a tiny change to make a more nutrient-dense choice.

Consider the following:

Make the switch from white to brown rice.

Water, unsweetened tea, or coffee can be substituted for sugary beverages.

Try plain nonfat Greek yogurt instead of a hefty dollop of sour cream over your chili or baked potato.

Instead of meat or cheese, consider adding one additional veggie to your pizza, tacos, or sandwich toppings.

Instead of chips, snack on crisp veggies or a handful of almonds.

Instead of candies and pastries, satisfy a sweet tooth with naturally sweet fruit.

You may enhance the nutritious density of your family's meals and snacks by making a few easy substitutions in your favorite recipes or redesigning classic foods.

Maintain a Healthy Weight by Combining Regular Physical Exercise and a Healthy Food Plan.

The Importance of Physical Activity

Physical activity and exercise are extremely beneficial to your health.

Daily physical activity has several physical, psychological, and emotional advantages.

Exercise can not only help you maintain a healthy weight or even lose weight, but it will also give you more energy, boost your mood, and make you feel better!