The most common reason why most of us join health programs, gyms, and even martial arts is to lose weight. After that getting in great shape and tone the body. Of course, looking great and getting a toned beach body is one of the obvious reasons and outcomes. There is only one way you can do that, lose the fat and tone muscles. If you are skinny, then you would have to gain and tone the muscles, and you can forget about losing fat.
But all this is not as simple as it seems. A lot of struggles and years of hard work is included behind the results you see and want to get. But there is nothing to be worried about, once you start the program all you have to do is stick to it and follow the plan. The next thing you know you will be halfway there. But keep in mind that shortcuts and results gained through other ways don’t last long. Thus stop listening to whatever shortcut and instant solutions people are telling you and go the right way. Following we have devised the guidelines you can follow and get your journey started.
Martial arts is one of the best and fastest ways to lose fat and build a toned muscular body. The added benefit of this is that you learn a lot of other skills. MMA and Muay Thai are one of the best martial arts and personal favorites. Either you want to lose fat, gain muscle and tone the body, or learn self-defense. Get your MMA gear and Muay Thai gear and get ready to spend hours at the gym. The best thing is you will not be bored or tired of it.
In fact, this training will be the most fun you have ever had in training. You will be looking forward to it, this is how much fun it will be. Physical exercise is the best thing that gets your body strong, but with martial arts your mind is also strengthened. Other than that, your mind and body coordination will be improved, your muscles, bones, and joints will be strengthened, your endurance and stamina will be boosted too. All in all, with martial arts you can burn calories and tone the body fast.
Dancing, sports, hiking, mountain climbing, kayaking, and skating are some other forms of great exercise and physical workout other than weight and resistance training. If you don’t like or don’t have the time to do martial arts you can go for other ways to get yourself fit. There are plenty of options available out there which you can opt for. If you claim that you don’t even have an hour for your favorite type of activity or workout, don’t worry, we have a solution.
You can try HIIT, for that you don’t even need to go to a gym. It can be done at home, office, or while waiting for the bus. The best thing is that it will only take 10-20 minutes and you are done. It is great for losing weight and is effective and faster than cardio. However, remember that HIIT is it not for building muscles. For that you would have to do weight and resistance training.
Rest and recovery is important if you want to keep on going on the fitness journey. One of the common misconceptions is that you don’t need to rest if you are losing weight or doing cardio training. This is completely wrong. Abdominal muscles also need rest and time to recover from the workout.
Sleep is the most important aspect of rest, and it is the best thing we do to our body. But the sad reality is that we disturb our sleep because of certain things. Like browsing the internet late at night, or even accomplishing other goals. If you keep on doing that you will lose your health even more. 6 to 8 hours of nighttime sleep is important for the mind to keep itself healthy and functioning well.
Lives are very busy and we certainly don’t have enough time to do all the things we love and want. But the sad truth is you will never have that much time. However, you have to prioritize things and get started. Keep on going and finish one thing, then start the other. For instance, you have to prioritize either you would want to watch some TV show being a couch potato or workout during that time. You can even watch the show while working out. Health should be the priority in any situation because if you are healthy you can do these things at other times.
Research shows that enough sleep can help you maintain the weight and protect you from gaining more. Sleep creates a balanced metabolism while lack of sleep or disturbed sleep can cause an increase in hunger, bad metabolism which is the main cause of obesity. So, don’t stay up too late, follow a sleep schedule, get sound sleep, turn the light off, and sleep on a comfortable mattress. Working out and other physical exercise can help you get sound sleep.
Diet plays the main role either it is losing weight, toning the body, or gaining muscle. To lose weight you have to burn more calories than you eat and to gain muscle, eat more calories than you burn. But that is not as simple. You cannot eat bad calories and loads of fat. Or just cut down on healthy carbs and protein to lose weight.
Doing so will ruin your body metabolism and take away the required essential nutrients the body needs. Thus, you need to maintain a healthy and balanced diet. Carbs and protein should be the heart of every meal, while important things like fiber and vitamins should not be ignored. It is best to get a personalized diet plan from a dietitian or your trainer instead of doing it all yourself and regretting it later.
Be smart with your diet, for instance, eat foods that help burn fat like foods with high thermic effects. Like avocados, help increase insulin sensitivity and prevent weight gain. Chia seeds slow down food absorption makes you feel full for longer. Celery has fewer calories but the body takes more time to digest, hence you feel full and don’t get that many calories. Grapefruit increases metabolism and hence helps burn fat.
Water is the thing that is ignored most when focusing on the diet. It is as important as eating. These drink water throughout to keep the body hydrated and aid in food digestion. It is important to fulfill the lost fluids and maintain body composition well. Dark colored urine, cramps, getting tired and out of breath easily are common symptoms you need to drink more water. Be smart when it comes to fitness and you can achieve your goals rather easily.
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