Are you following a fitness program to improve your health
and tone your body? Experts warn that setting unreasonable goals or taking up
exhaustive programs may lead to frustration as you struggle to keep up with a tough
routine without actually witnessing the purported results. While it’s admirable
to have a degree of high expectation when attempting fitness, it’s advisable to
have a solid foundation and to take an approach that focuses on distinct,
When you first take up a fitness challenge, you’re full of
energy and likely to overestimate your ability to attain certain goals. In this
article we’re going to look at five ways that you can ensure that you meet your
goals without the pressure to perform.
- Set realistic goals
Try to define a set of progressive fitness goal that start
out small and then gradually build up in order to propel you toward attaining a
bigger goal. When you break a larger goal into smaller, manageable goals, it
helps you prepare mentally and physically and it ensures that you don’t employ
Confidence affects your ability to perform and to succeed,
and it’s the same with your own body. Kick start your routine in the right
frame of mind and take time to enjoy each accomplished goal.
- Follow a balanced diet
Eating the right food will help you get all the calories and
nutrients you need to power your daily activities, including exercise. Your first
meal of the day is the most important and will keep you energized as you work
out. It’s important to eat the right type of food in the morning in order to stay
energized for longer and fend off hunger pangs. Here’s what you need:
- Switch from eating
sugar-laden cereals and try oatmeal, whole-grain cereals, and protein from
milk, yoghurt, and/or chopped nuts.
- When making pancakes or
waffles, use whole-grain flour instead of all-purpose white flour, and add some
cottage cheese to the batter.
- Again, if you prefer toast,
choose whole-grain bread and pair it up with peanut butter, an egg, or another
healthy protein source.
Fuel your body with complex carbohydrates found in fruits,
vegetables, and whole grains. Compared to simple carbs found in processed food,
complex carbs have more staying power and are digested slowly, so they leave
you feeling full for longer. Unsaturated fats can help you minimize
inflammation and they are a good source of calories. Remember to include nuts,
seeds, olives, avocado, and natural oils in your diet.
- Increase water intake
As you go about your daily activities, you’re constantly
losing water through your breath and sweat. This is important to consider because
water improves performance significantly and this becomes even more important when
performing exercises. If you start out dehydrated, there’s an increased
possibility that you will experience lethargy, your muscles won’t work very
well, and you will suffer cramps. A well-hydrated athlete is able to work out more
effectively and for longer because the heart doesn’t work harder to pump blood
to the body, and oxygen and nutrients are transported easily to the muscles.
So how much water do you need?
- Drink 15-20 ounces of water
one to two hours before your workout
- Drink at least 8 ounces of
water every 15 minutes when you start your workout
Some people may need to drink more (particularly when the
rate of perspiration is high) but this should be enough to get you through a successful
- Control your cravings
Post-workout cravings are a common result of exercising and should
be dealt with promptly and firmly as you move forward. One effective way to
sticking to your fitness routine and diet while avoiding food cravings is to
understand the relationship between food (energy) and exercise and to find out
how to use it to your advantage.
Do you like to finish your workout with a treat? It’s
perfectly fine to reward yourself after a challenging workout but it’s
important to know what not to eat. For example, if you burn 300 calories in a
two-hour intense workout, you can still gain back a lot of unhealthy calories
by eating sugar-filled snacks. Instead, try satisfying your hunger with
healthy, filling foods such as sliced apple with peanut butter.
- Have fun!
Living a healthy lifestyle doesn’t necessarily translate
into a boring life. You can get more out of your workouts by involving friends who
share your goals and incorporating some of your favorite things in your daily
routine so as to keep your energy positive. Whether you like music, yoga, bike
riding, or rock climbing; find a way to connect with people who enjoy it as
much as you do, and it will make your workouts more interesting.