HOW TO START A HEALTHY FITNESS JOURNEY
A bit of different title right? Yes, because it’s 2020 guys. But your efforts of getting into shape are the same as for many years! Like doing heavy gym will tone my muscles, skipping meals will help me in reducing weight, sports drinks are the best for the body, etc… No worries; in today’s blog I will let you know some of the easiest ways to kick start your healthy fitness journey. So, let’s begin…
First thing first. Where or how do I begin? It’s a very common and understandable question because everyone has different fitness concerns. Beginning any journey is intimidating, let alone one that is health and fitness related. One will always be worried about whether he/she will reach the fitness goal or not. But with proper information and preparation, it doesn’t have to be.
You must have heard that if you want to make your goals a reality, then you must bring actions to your intentions. However, this isn’t completely true. The key is to bring “informed actions to your intentions”. If you blindly take action. But it isn’t thought through chances are things will not only workout but, you could do more harm than good.
If you start a diet regime or fitness program but don’t have the proper plan in place then you could harm your metabolism, injure yourself. So that said, what is the proper plan? Here I am giving you 6 easiest ways to get into shape.
Understand the goal
Weight loss, Weight maintenance, Muscle gains any or all of these goals involve simple math. To lose weight you must burn more calories than you consume, you must cycle/swim/jog/walk/yoga for minimum of 30 minutes a day and 4 days a week. And most of the above-listed exercises can be done at home if you don’t have time to go to the gym. To maintain the weight you must consume the same amount of calories you are burning over your day. You must eat a lot of protein, be mindful of your carb intakes, and yes, exercise often! To gain weight you must eat more calories than you burn in a day. You must do push-ups, pull-ups, squats and take a sound sleep of 7-9 hours, eat a lot of food. Basically, rule one is to understand your goal whether it is weight loss/maintenance or muscle gain, and start working towards it!
Pick a fitness plan you can live with.
Make a plan so you may know exactly when you are going to work out and what kind of workout you are going to do. And for that, you don’t have to go to the gym. You don’t have to work out for hours. You don’t have to work out crazy hard. But you do have to exercise around 4 times a week whether it’s in the morning or evening. Preferably for minimum of 30 minutes. Now the next question is what do you like to do? A spin, Yoga, Pilates, Zumba, Aerobics, or combination of all of the above? Because while there are many fitness techniques I can point to get good results but if you hate doing them it does us no good. So, do whatever exercise you like for 30 minutes even if it’s walking or running outside. And the most important thing is to stick to the workout plan you have made!
Quantity and Quality of food
And the good golden rule is to eat no less than 1200 calories for women and 1600 calories for men in a day. The quality of your calories will come into play over time. If you are consuming fake sugar, fake fats, fake colours, fake flavourings etc. These things can not only harm your immunity, create an environment ripe for disease, but damage your fat-burning hormone production. To clarify, food quality is not about carbs, macrons, gluten etc. It’s about common sense. Eat whole foods. Avoid chemicals in food whenever possible. Go organic with dairy, pulses, skinned fruit and vegetables. Take more of vitamin C which is easily available from the sources like green paper, citrus fruits, and broccoli. Soaking in the sun in the morning for a while, yoghurt and sunflower seeds are high in vitamin D. And vitamin B12 can be taken from dairy products. The above sources will also help you in getting enough protein. If you are a non-vegetarian person then meat, fish and eggs are the highest sources of protein and vitamin. And yes drink water, lots of water.!
Balance is the key
Most of the beginners think that they have to do it all or nothing, and to make matter worse, they think they have to do it all perfectly. People are not perfect. You will have setbacks. You will fall off the wagon. So plan for it ahead of time. You can do this by practising what I call the 70/30 rule. This means that you try to make the majority of your calorie to come from healthier foods, but you also allow for 20 to 30 per cent daily to come from your favourite treats. This way you don’t feel discouraged and deprived when you have a piece of pizza; which is totally normal and fine. There’s room for less healthy foods in an overall healthy lifestyle.
Have a strong why
You have to get clear on all the reasons why you want to start an exercise routine and be able to call them in the moments when you don’t feel like working out. Exercises will give you the energy to achieve the success you want. Regular exercise, medications, and therapy will help change your life physically and mentally. Some studies have even shown that exercising is just as effective as medications for treating depression or any other mental illness. Exercise has infinite benefits to your body so think before you skip It.!
A few healthy foods to eat
So, what falls under the category of workout meal? The answer is “A Healthy Meal”. If you want to have your desire body then start eating healthy first. Because eventually, you are working for your body so you also have to take care of how your body is made. Eating healthy can seem like a daunting task when you are just starting out. It can be due to lack of time due to your work commitments, friends, spouses, family, travel, etc. And unfortunately, our food system does not set us up for success. No one can force you to eat healthy if you are just not there yet. To be successful in making a change towards a clean diet, you have to be ready and willing to make that change.
If you are ready to implement a healthier diet, get started with this clean eating meal plan-a a comprehensive menu that gives you a tool to succeed while being conscientious of your busy life.
- Fruits: Apples, bananas, berries, oranges, melons, pears, peaches
- Vegetables: Leafy greens, broccoli, tomatoes, carrots
- Grains: Quinoa, barley, buckwheat, rice, oats
- Legumes: Lentils, beans, peas, chickpeas.
- Nuts: Almonds, walnuts, cashews, chestnuts
- Seeds: Flaxseeds, chia, and hemp seeds
- Healthy fats: Coconut oil, olive oil, avocados
- Proteins: tofu, nutritional yeast, eggs, dairy products
I hope you find it helpful in getting your dream body and ultimately the key is patience and fortitude. Be kind to yourself. Be loving. Be fluid. If you don’t like something, then change it. Trust the process.