Are you a fitness enthusiast who always wants to stay as fit as fiddle? Or getting an attractive and slim-trim figure is what you really wish for? In fact, being concerned about your fitness is essential in shaping your life and keeping you in the best of health.
Keep in mind that the formula for ensuring a healthy and sexy body is to follow a proper diet and a workout routine.
More importantly, your body is the result of what food you eat + what exercise you do.
Thus, you need to incorporate both a fitness-diet as well as an exercise program in order to achieve lifelong fitness. This complete guide is going to tell you what lifetime fitness diet and workout routine you should adopt to stay fit and healthy.
When it comes to considering a lifetime diet to remain fit, it’s not as simple as avoiding burgers and just eating salads. Understanding the healthy types of foods is what really matters in the long run.
It is important to consume the right type of carbohydrates. Relying on simple or refined carbs present in processed and sweets foods is not recommended. In its place, your focus should be on consuming the complex carbs—the source of which are whole grains, beans, vegetables, and fruits.
It’s due to the reason that it takes longer to digest complex carbs than the refined ones, hence, you can remain satiated for a long time. What’s more, these good quality carbs also contain minerals and vitamins that our body require to be alive and kicking.
When considering carbs, consuming plenty of fiber is highly favorable for every healthy individual as a whole. It curbs the cravings of junk food by satiating you, thus, you actually start losing weight in this manner.
Bonus Tip: Notably, your daily diet should comprise of 45 to 65% carbs as per Mayo Clinic.
Not only protein gives you satiety but is essential to build and repair muscles also. By doing so, it adds to the benefits of hours of sweat that you have shed in the gym.
Food sources of protein are inclusive of:
- Eggs, Poultry
- Meat, Fish, Sea-food e.g., prawns, crabs
- Milk and other Dairy Products e.g., yogurt, cheese
- Legumes e.g., lentils and Beans
Rendering to Harvard Health University, 0.8 gm/kg body weight is the everyday requirement of protein for adults. However, if you exercise, this requirement increases.
You need to choose the healthiest options of protein that has a reduced amount of trans and saturated fats and come from lean protein. You should consume red meat and processed one in restricted amounts.
Being a primary source of fuel for aerobic workouts, fats are essential to consume on an everyday basis. However, it’s the selection of healthy types of fats that matters the most. Pondering over what type should you consume? The answer is unsaturated fats but from where to get them?
Here are food sources of healthy fats:
- Olives and Olive Oil
- Coconut Oil
As far as its recommended amount is concerned, your daily diet should comprise of 25 to 30% of healthy fats.
Fueling your body appropriately right before hitting the gym supplies your body with the energy boost that you need to make the most out of your workout.
Ideally, you need to take a combination of carbs and proteins as your pre-workout meal. However, that does not mean to fill up your stomach with sugary doughnuts or other fatty foods. So, what is the right answer? Read on to discover a few of the right combinations:
- Bananas+ Nut Butter
- Whole grain crackers + Berries
- Apple +Yogurt
Looking for another option? You can also consume boiled egg to serve this purpose.
Taking into account your post workout diet is equal parts important as its essential for recovery of your muscles.
Here are some of the good options to have as your post-workout meals:
- Fruit +Yogurt
- Chicken sandwich (of whole grain bread)
- Low-fat milk + whole grain bagel
What about Hydration?
Needless to say, you need to stay well-hydrated especially when you are exercising. If you don’t pay heed to your bodily hydration or else you’d be facing consequences of dehydration. Therefore, aim for drinking 8 to 12 glasses of water regularly.
Beginners need to start their workout with some simple exercises and don’t need to be intimidated due to weighty apparatus at the gym.
Ideally, your workout routine should combine both the cardio exercises and strength training.
As far as duration is concerned, you should dedicate fifteen to twenty minutes to cardio workout. To serve this purpose, you can do any of the following exercises:
Other than this, you can do a ten-minute strength training workout in the beginning. It includes any exercise that incorporates weightlifting or other bodyweight exercises such as:
- Bench Press
Moreover, take rest between and after each workout circuit. It’s crucial for the rapid recovery of your muscles as they undergo wear and tear while exercising.
Furthermore, always start your intensive workout exercises with warm-up exercises and end it up with some stretches to cool down.
Pro Tip: Make gradual advancements in your workout routine i.e., from basic bodyweight exercise to intense training to achieve optimum outcomes.
Want to know the best exercises to lose weight rapidly? Hop over to get the solution.
More importantly, beginners need to start exercising at a fitness center under the supervision of a fitness professional. Also, it’s favorable for them to let an expert design their personal workout.
Get Help from Experts:
Want to have a personalized workout plan for you? Nothing works best than taking help from a certified professional.
Following a science-backed and expert-designed tailored workout plan is an absolute way to achieve maximum possible outcomes that are lasting.
You can get your personal fitness plan from 24-Hour Fitness. The personal trainers there are determined to design a perfect workout plan for you that will offer you lifelong fitness.
Besides this, you can also get membership of lifetime fitness. There, you will find dozens of fitness programs, classes as well as fun activities for your family.
What’s your way of staying fit for life? Share with us in the comments.