07 Jan The Golden Rules For A Fitter, Healthier And Happier Life
There is a huge amount of health and fitness advice on the Internet, covering a vast range of topics.
However, you don’t have to read all of those articles to become fit and healthy.
If you modify your lifestyle to include a handful of golden rules, you will reach your health and fitness goals much sooner than you expected.
Here are our favourite golden rules for a fitter, healthier, and happier life.
Make your workouts a habit
Many people associate the process of becoming fit with difficult workouts and painful recovery periods.
That’s because they tend to jump into an exhaustive fitness program from an unfit state.
If you haven’t worked out in 6 months, you shouldn’t start by going on a four-hour bike ride or doing a long heavy weights session.
The key is to make moderate exercise a regular habit.
You should be working out at least 4 to 5 times a week to gradually increase your fitness levels over time.
Don’t over exert yourself as you may suffer from an injury or be forced to take longer recovery periods between workouts.
Simply exercise at moderate intensity on a regular basis.
Once you have been exercising regularly for 6-months, start adding some higher intensity workouts.
Eventually, exercise will be a part of your life and not just a short phase you go through every 6 months.
Drink lots of water
The human body is constantly losing water as it perspires, breaks down food, eliminates waste, and performs other important biological processes.
If you are working out regularly, you will require even more water.
That’s why our second golden rules is to drink lots of water.
An adult male should drink about 3.7 litres per day (about 16 cups) and an adult female should drink 2.7 litres per day (11 cups).
Avoid short term dieting, think about long term lifestyle changes
Many people turn to special diets when they have made a decision to lose weight or become healthier.
Unfortunately, they often choose a diet that is completely different to what they normally eat.
As a result, they find adhering to their new diet very difficult they often return to their old eating habits within a few weeks.
The key is to make gradual changes to the food you eat and make those changes a part of your lifestyle.
One simple and effective solution is the 80/20 rule.
80% of the time you will eat food that is very healthy, including vegetables, fruits and high quality protein.
The other 20% you can have a treat, which might be pizza, chocolate, or something else delicious.
Apply this rule to your weekly routine, so you always eat salads for lunch between Monday to Thursday, then enjoy a pizza or hamburger on Fridays.
By still eating the foods you enjoy, you are less likely to revert to bad eating habits in the long run.
Get plenty of sleep
When you sleep, your muscles repair themselves, the body produces important hormones, and your energy reserves are restored.
Sleep is particularly important if you are exercising regularly, which is why you should get at least 7 hours of sleep each day.
You can increase this to 8 or 9 hours if you are working out frequently.
Use many forms of exercise
Another golden rule that you can use to dramatically improve your fitness levels is using many forms of exercise.
Ride a bike, lift weights, go swimming, go hiking, and play team sports.
By combining many forms of exercise, you will stay motivated, stimulate all of your major muscle groups, and improve your cardiovascular fitness.
Eat a simple diet with lots of fruit and vegetables (avoid processed foods)
Fruits and vegetables should make up the majority of your diet.
They are rich sources of vitamins and minerals that have a very positive affect on your health.
They provide your body with the nutrients it requires to remain healthy and well nourished.
A diet high in fruits and vegetables also reduces the risk of many diseases including heart disease, diabetes, obesity, and cancer.
To top it all off, you will have much more energy if you load up on fruit and veg!
Make sure your vices don’t become daily habits
Most people have a few vices that they enjoy.
Common vices include enjoying a few glasses of wine or a sugary treat after dinner.
It is possible to enjoy certain vices while still remaining healthy.
The key is to treat your vices as occasional treats instead of daily habits.
Enjoy a few glasses of wine one or twice a week instead of every night.
If you love sugary deserts, limit them to the weekends and eat fruit during weekdays.
Think about your alkaline/acid balance
Researchers have discovered that certain chronic diseases are caused by the body becoming too acidic or too alkaline.
To avoid these diseases, it is important to eat a diet that contains both acidic and alkaline foods.
The most common sources of acid are protein-dense foods like eggs, nuts, and meat.
Food with high levels of sugar will also increase acid levels once consumed.
Fruits and vegetables are considered alkaline foods.
Most people eating a western diet tend to have a high level of acid in their body, so adding more alkaline foods usually results in a positive health outcome.
Lifting weights isn’t just for bodybuilders!
Anyone interested in improving their fitness and overall health will benefit from adding weight training to their fitness routine.
Lifting weights will increase the amount of calories that your body burns.
It will also give you a leaner look and more strength to perform daily tasks.
Finally, lifting weights has also be shown to improve bone density and reduce the risk factors of osteoporosis.
Keep eating fat
Many people who go on a diet will trot off to the supermarket and load their trolleys up with low fat foods, believing that this will help them lose weight.
There are two significant problems with this approach.
The first is that many of these products are processed foods that are loaded with sugar.
If you are not performing a significant amount of cardiovascular exercise, the sugar in these foods can lead to weight gain.
The second is that many fats are actually good for you.
Your body needs fat for energy, maintenance of nerve cells, hormone production, maintaining healthy skin, and much more.
Fat is also very filling.
That’s why eating an egg or an avocado makes you feel fuller than eating a carrot.
Certain “healthy” fats are also an important source of essential fatty acids.
The key is to limit consumption of unhealthy (saturated fats and trans fats) while increasing intake of healthy fats.
That means being careful about how much milk, cheese, cream, coconut oil, pork, fatty red meat, and fried food you consume.
Most people benefit from consuming more healthy monounsaturated and polyunsaturated fats, which can be found in avocados, nuts, olive oil, vegetable oil, oily fish, and peanut butter.
Thanks for reading The Golden Rules For A Fitter, Healthier And Happier Life.
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