Simple tips to lead a healthy and fit life

                                    Simple tips to lead a healthy and fit life

                      healthy and fit life

Tired of putting all your work in the gym and not getting the expected results? Many people show determination and constant effort, but do not reach their goals. If this sounds familiar, the next logical step is usually to find an experienced personal trainer. But, if you are not yet ready to take that step, or if you simply prefer to do it alone, here are 11 tips and strategies that will help you build strength, gain muscle, lose fat, increase your endurance, and maintain healthy eating habits. So now, get back to your running shoes that you bought online and go back to the gym!

Healthy nutrition:

1.Basic nutritional concepts:
If you ask almost any dietitian-nutritionist, they will tell you that, regardless of your training goals, nutrition is a determining factor in your progress. Food is the fuel that helps you achieve your goals and without adequate nutrition through quality food, it is very likely that you ponds. Forget about shakes and supplements until you have your daily diet well planned. Your diet should be based on fruits, vegetables, complex carbohydrates, legumes, proteins (do not forget the
vegetables) and fats (in addition to olive oil you have available avocados, nuts, salmon.

2.Schedule meals:
Regardless of what you are doing, prepare your food in advance and you will have a greater opportunity to achieve your goals. The best thing is that you prepare today's food the day before. With this, we will make sure that we do not eat anything or skip meals.

3.Eat more:
Eating less can harm your performance in the gym and lower your metabolism (reducing energy consumption at rest). There is no clear criterion if it is better to
eat 3 or 6 times a day, here each person "sells his book", but look for that frequency that is most comfortable for you and consumes food of high nutritional quality
and above that is good. Are you still thinking that a protest shake is the best dinner?

4.Eat consciously:
Forget about eating in front of the TV or sending WhatsApp. If you eat accompanied, in a quiet environment and conversing, you will enjoy much more of the food. Disconnect from the daily frenzy, take your time and enjoy the moment!

5.Fundamentals in the construction of muscles:
If you talk to any personal trainer, they will tell you that there are certain basic elements in muscle building. First of all, you may need to increase the intake of complete proteins, although with the Western diet we tend to be well served. In the gym you train with weights two to four times a week, it depends on your previous preparation and your available time. Never underestimate the importance of rest. Remember, muscle tissue grows out of the gym, when you're giving the body time to
relax and let it recover.

6.Up and down:
You wonder how to get the most out of lifting weights? Start with a standard weight in your first session. Between the second and third series the weight increases by 30 or 40% more. If you can not do it after 20 seconds, you have put too much weight on it.

7.Cardio:
Do you like cardio exercises? If yes, you should know that when you are building muscle, you do not have to do large amounts of cardiovascular exercises. Jogging a few days a week for 20 minutes is enough.


8.Supplements:
Some people believe that supplements play a key role in muscle gain. Some have proven efficacy such as creatine or caffeine, but before you get there, focus on your daily diet.

9.The effort for resistance:
To advance your resistance training, you need to make a total effort. You must reach muscle exhaustion. Push-ups, pull-ups, squat exercise. If all these movements
are mastered in high intensity and repetitions, the muscles will be conditioned and the resistance will increase significantly.

10. Fight against fatigue:
To reduce fatigue it is important that after training you take something to recover quickly and to encourage muscle synthesis. Technically you will have to take a meal with a 3: 1 or 4: 1 ratio of carbohydrates and proteins. But a sandwich of ham and juice or rice with milk and fruit can be good options, easy to take and to eat in any place.

11.Strength training Strengthening foundations:
According to personal trainers, if you want to build strength, you have to set goals and be patient. In the early stages, it is important to be aware of it and follow the established plan. When you are in the gym do not get distracted. When leaving the gym, make sure you get adequate rest and keep track of your progress.