With our constant busy schedules it’s all too tempting to relax, watch your favorite TV show and forget entirely about our need to exercise. Others delegate some time in their day to create a Workout Program and execute them, but sometimes find themselves falling off the routine.
Surprisingly, there is a small percentage of people who stay actively committed for an extended period of time. So, what’s the trick? We asked Personal Trainer and sports conditioning expert Ignacio Wencelblat for his top tips to keep us healthy, fit but most importantly motivated.
1. Eat Well
Statistics show that around 80% of any fitness goal depends on your Diet Plan. Whether your objective is weight loss, muscular development or rehabilitating an injury, eating a good balance of clean carbohydrates, fresh protein and healthy fats will help you achieve this goals.
For the most part when coaching clients through a Weight Loss Training Plan, I recommend eating three meals and two snacks a day to help keep your metabolism working at a constant rate. If you like to cook, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around: – 30% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice) – 40% Protein – preferably low fat cuts of meat and fish, nuts, beans and eggs are also great sources of protein – 30% Fats – again nuts and seeds are great sources, as well as avocado and oily fish.
2. Keep Hydrated
Hydration is key to staying healthy; after all, our bodies are made up of around 80% water. A question my clients always ask is‘how much water should I drink? Well, it really depends on each individual; a standard minimum for any adult should be eight cups of water. You must also take into consideration your activity levels as this may require to in create the water intake.
It may sounds like a lot of water to drink, but it will flush out toxins, salts, and aid with the body’s recovery from exercise.
3. Regular Exercise
Working out 3 to 4 times per week is a great starting point. Once you have your routine, stick to it and you will begin to see the results. You’ll notice increased energy levels and your body will begin to adapt. Your fitness goal will become ever closer. If your schedule is quite busy, write down everything you have to do for the week, find a spare 30 to 60 minutes each day and dedicate that to your body, either workout, walk to the shops instead of driving or simply relax; take time to lie down and just relax.
4. Routine and Variety
Set-up a plan! Whether it is monthly, weekly or daily. Just a little effort of 20 minutes planning will make a world of difference to your workouts. You will know what you have to do and when, spreading your workouts and activities over the week will give your body time to recover and allow you to enjoy exercise. Incorporating a variety of styles of exercise will help you to enjoy yourself as well as seeing results in your skill development and health.
5. Professional Guidance
Seeking advice from health and fitness professionals can open doors you never knew existed. There are thousands of online blogs andwebsites you can follow and pick up free tips and advice. Don’t be afraid to ask, that’s why personal trainers exist, no matter the question, a good professional will give you an answer or refer you on to someone who may have a better knowledge in the particular subject.
6. Learn New Skills
Learning a new skill has great physical and mental benefits. It’s always good to keep your body and brain guessing. Try new activities and learn new skills from athletics to yoga or the less traditional forms of exercise such as boxing, rock climbing, rowing or surfing. Share your stories with friends and introduce them to your new passion, a bit of friendly competition never hurts.
7. Why, How, When and What?
A great way to set fitness and health goals is simply by asking yourself why you are doing what you are doing, how you are going to do it and when you want to achieve it by. WHY – choose a goal HOW – create a plan, measure your progress with photos, body fat analysis and diameter measurements. Seek advice on the most efficient techniques and tips for that specific goal. WHEN – pick a deadline of when you want to achieve your goal by, and stick to it. WHAT – seek professional advice of what exercises to perform, you can find many good workouts online.
When looking to develop and maintain a healthy lifestyle, finding a balanced is very important. As you start your fitness journey, be sure to schedule rest days into your program as well as a balance between resistance and cardiovascular exercise. Our bodies need time to repair and develop from exercise, so rest is a big part of the equation.
9. Relaxing and Sleep
A lot of us have forgotten how to actually relax. We often find ourselves carrying stress and tension in our muscles, when sometimes all we need to do is lie down and allow ourselves to relax, clear our minds of all thoughts and just listen to your body. When the body is relaxing it is able to repair and enables you to mentally focus. Being mentally focused is almost as important as the exercise itself and contributes to your overall health.
If you are enjoying the exercises you do, you will tend to work even harder. Choose activities you think you’ll enjoy and definitely try new activities. If you don’t enjoy them at least you know you’ve tried. Just because the food you eat is healthier, doesn’t mean it needs to be tasteless and boring, add spices and natural flavors, and be adventurous when cooking your healthy meals.