Muscle Sport Magazine

How to Integrate Physical Activities and Proper Nutrition

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Whether you’re just trying to maintain a healthy weight, to shed a few pounds, or to build muscle, combining physical exercise with a nutritious diet is key. For years, we’ve witnessed many changes in opinions and trends when it comes to our health, but the one thing that always stayed valid is the importance of being active and eating well. In order to adopt a lifestyle that blends these two elements together, there are a few steps you should consider taking.

1. Set Goals

There is no one-size-fits-all method in the world of healthy living; you have to start by defining what you want, and how much time and effort you are willing to put into it. You can take things slow with a stable fitness plan, or go high-intensity training with an exclusive diet to reach your target weight faster. What’s important is to do your research, calculate your recommended daily calorie intake, and always keep good track of how much you eat vs. how much you burn. Don’t forget to decide on the percentages of your macros, as the ratio of your protein, fat and carb intake plays a big role in achieving your goals.

2. Listen to Your Body

Unfortunately, even the most basic guidelines for fitness and health can be misleading in some special cases. While the world is going crazy over the health benefits of avocados, a person with IBS could suffer from it; and the much-recommended daily run around the block may not be the best idea for someone with a herniated disc. The rule of thumb is to identify the signals your body might be giving you, to take medical advice from a health professional, and to customize your fitness plan according to your own needs.

3. Get Support

One common mistake we still make while trying to lose weight is depriving our body of essential nutrients. A low-calorie diet is, in the end, the only answer to weight loss, but you have to make sure you’re supporting your body with key ingredients. Daily multivitamin tablets can boost your overall health, herbal supplements can provide you with rich antioxidants, and this option can help you with your low-calorie weight loss plan. If you’re following an intense workout routine for muscle building, you can consider using protein powders and strength enhancers instead.

4. Find What You Love

Enjoying your workouts is just as important as enjoying the healthy dish you prepared for dinner. Not everybody has to lift weights, and you might simply be uninterested in treadmills—it’ all about trying out various options until you find an activity you actually like. When it comes to food, you probably have many fun solutions right in your pantry; spice up and season your veggies, roast them instead of boiling them, invent your own sauces and dressings with healthy ingredients, and try to work on your perception of food—it’s your fuel, and you’ll do your body a huge favor by keeping it clean and nutritious.

5. Stick with It

Most workout routines or diet plans “don’t work” because we don’t put enough time and patience into them. There is no miraculous way to health and weight loss; it’s all about following the steps correctly and sticking to the plan. Remember that consistency is more important than taking extreme measures. You should train hard if you’re getting ready for a marathon and back it up with an increased amount of calories; whereas a nice daily walk in the neighborhood may suffice when you’re on a very-low-calorie diet. Whatever program you’re committing to, have some confidence in it and give your body a chance to adapt.

6. Stay Hydrated

If there’s one ground rule that’s essential to any health advice, that’s to drink enough water. Dehydration can pose a great risk to your health, especially when paired with intense physical activity and hot weather conditions. Consider keeping numerous water bottles around you at all times to remind you to drink at least eight glasses a day. If chugging water is not your thing, you can try enjoying it with some lemon wedges and mint, or find solace in unsweetened herbal teas. When you’re exercising, don’t wait until you feel thirsty—make a habit of drinking water before, during and after workout.

The Right Attitude

Weight loss can be a tough journey and we all fall off track from time to time. What matters is to remember that health is a long-term commitment, and finding the right formula for yourself might take some trials and errors. As long as you are willing to make some lifestyle changes and keep a positive mindset, you’ll pick yourself back up when things look rather challenging.

In the meantime, try not to expect miracles and always remind yourself that you’re capable of making the right choices for your body. Skipping one day of gym won’t make you fat, just as drinking one green smoothie a day won’t count as a healthy diet on its own—study your options well and seek to achieve balance. Your future self will thank you for it.

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