How To Plan For A Healthier 2018

The new year has arrived, and that can only mean one thing: It’s time for a health kick. You might promise yourself every year that this will be the year everything changes, but this definitely will be the year it all changes. You have learned from your mistakes, and now you have this blog to get you motivated. You may have learned the basics a while ago, or you may be new to the game. Either way, exercise, diet, and rest are the three pillars of your health journey you need to dedicate some time to in order to make 2018 the year that you got into the best shape of your life.

 

 

Exercise

You may have visions of spending hours on the cross-trainer every day in an effort to shift those extra pounds or spending every day in the gym doing bicep curls trying to avoid eye contact with the guys who seem to do nothing but stare at everyone else working out. Rest easy, because it doesn’t have to be like that if you don’t want it to. Everyone likes to argue that their way of working out is the best, but what many people forget is that any exercise is better than no exercise. So long as you are getting your heart pumping and getting a sweat on, it doesn’t matter how you do it, so long as it’s something you enjoy and can continue to do for a long time. Sustainability is the key to success; the workout you can do three or more times a week, every week, is the workout that is best for you. Try a few different options and see what fits. Zumba or spin classes are a great cardio workout that will keep your muscles active too. Try circuit training or weight lifting. You may burn fewer calories in an hour lifting weights, but over a twenty-four hour period, your body will burn more calories due to the increased energy needed to rebuild and grow your muscles.

 

Diet

Having a healthy diet isn’t the same as being on a diet. If you are trying to cut out entire food groups, then you may struggle to stick with it. Focus instead on your total daily calorie intake and your macronutrients. Apps like myfitnesspal can help you to keep track of how much, or little, you’re eating on a daily basis. Your diet should be made up of around 50-60% carbohydrates, and the rest split fairly evenly between fat and protein. Try to represent all five food groups at every meal (fruit, vegetables, meat, cereal/grain, and dairy or dairy alternatives), and try to avoid excessive consumption of saturated fats and simple carbohydrates, which are labelled as ‘of which sugars’. Excess sugar, not fat, intake is the usual culprit of a poor diet. Many foods labelled as low fat are pumped full of sugar to make them taste better, meaning that the majority of the time you would have been better off having the full-fat version.

 

Rest

The third, and often neglected, pillar of your fitness journey is rest. You may think that spending hours in the gym is the key to success, but you’d be wrong. Grab your gym bag. Rock up, do your workout, then get out the gym as quickly as can. Your exercise routine is designed to push your body beyond its limits and cause tiny micro-tears in the muscle tissue. Your time outside of the gym is where your body repairs and rebuilds, growing stronger. Make sure you get a good eight hours a night and preferably get started before midnight. Turn off all electronic devices an hour or so before bed to allow your body to relax and unwind. Darkness helps your body to release melatonin, helping you to feel sleepy.

 

 

Supplements

Supplements might not be part of the three pillars of health and fitness, but they do a lot to help make those pillars stronger and more effective. Many of the fruits and vegetables we eat today are much lower in nutritional value than the ones available thirty years ago, so it makes sense to keep your body topped up with all the essential vitamins it needs to function correctly. You can also use supplements to gain an extra edge during your training. You could use protein powders to help boost your muscle gain or use creatine to increase your performance in the gym. You could even read through a Detox Tea Guide to help you decide what benefits could be gained to meet your requirements. Do a little research into the benefits of the more popular supplements and see what fits your needs.

 

So there you have it, the three pillars of a healthy lifestyle for 2018, plus a little extra. Make sure you give them all equal weighting in your routine, and you’ll be on your way to the healthiest body you’ve ever owned.

 

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