How Much Water Should I Drink Based On Weight Kg 10 Ways to Get Fit and Healthy

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10 Ways to Get Fit and Healthy

1. Build muscle

Strength training strengthens your muscles. Muscles burn fat. Your heart is a muscle. Having a strong heart is… good/bad? Say it with me: GOOD! So take that gym. Also, make sure to keep exercising, albeit at a slightly lower intensity, once you’ve reached your weight goals. Otherwise, you risk adjusting your body’s levels to where you don’t want them.

2. Burn fat

Before each training session, do the cardiovascular exercises. Bike, run on the treadmill, row, do whatever you want as long as it makes you sweat. Start slowly, maybe as low as five minutes, then gradually increase to make sure your heart can handle it. I promise you that when you can do 20-30 minutes of intense cardiovascular exercise, and do this a few times a week, your fat will just come off like… well, like something that comes off really fast.

3. Maintain a healthy diet

Don’t eat processed junk! No microwave dinners or junk food. Buy ingredients and cook them yourself, without using too much sugar, salt, oil or butter. Make a larger portion and you can eat it two days in a row. Make sure to eat lots of vegetables with your food! Vegetables contain vitamins, minerals and fibre. You want it!

4. Don’t just focus on what you should avoid

Many people go overboard with the whole calorie counting and running scared of fat, but forget to make sure they are getting enough protein, vitamins, minerals, even water! Don’t make the same mistake. If you’re working out to build some muscle, you’ll want at least 1.5 grams of protein per day. kilos of body weight. If you’re serious about building muscle, aim for 2 grams/kg.

5. Eat the right kind of fat

I hereby order you to drop the notion that fat = bad. Fat doesn’t make you fat, your laziness and overconsumption does! In fact, the right kind of fat will slow down digestion, which aids weight loss. How is that for counterintuitive? Fish oil, olive oil, nuts, these things contain healthy fats. And they taste fantastic.

6. Eat lots of fruit and vegetables

Fruits and vegetables will give a feeling of being full, while being incredibly low in harmful things. They also give you plenty of vitamins and minerals. Natural things are truly wonderful.

7. Don’t avoid carbohydrates

Your body needs carbohydrates to function properly and to build muscle. Cut out the bad foods (junk food, processed foods, etc.) but continue to eat healthy carbohydrates. Like lean meat, pasta, bread, fruit and vegetables.

8. Eat smaller meals more often

This stimulates your metabolism and makes it difficult for your body to store energy as fat. We like that!

9. Drink lots of water

Drink two glasses of water with every meal and never exercise without a water bottle.

10. Eat foods that are rich in fiber

High-fiber foods are your friend. As long as you don’t overdo it, foods rich in fiber will increase the feeling of fullness, which will make it easier for you to avoid overeating. As an added bonus, fiber helps your digestive system, speeding up your metabolism. Sounds good, doesn’t it? It is. And oh, so simple.

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