The summer coming, the beginning of the year, the vacation period and the arrival of the carnival are just a few incentives for you to go after that much-desired physique. We separate 10 must-have tips to help you get in shape and finally achieve that dream.
Know your body composition
Getting in shape and reaching your goal is harder if you do not know your starting point. Knowing your body is essential for you to determine achievable goals, which will keep you always motivated.
A good way to do this is by calculating your fat percentage. A good way to do this is by using fat monitors, adipometers or even trenas.
By taking frequent measurements, you can evaluate effectively whether your efforts are coming to effect and giving the result you expect.
Be very careful with the scales. If you think it’s the best way to measure your results, try to go into it only once a month. This, because the weight variation can be great depending on one to the other, depending on how much sodium you ate the day before, how much water you ingested or until the time.
Have several meals a day
If you’ve listened to it countless times, but the day to day running does not let you adopt this practice, you have to make an effort and organize yourself. Getting in shape is all about organization.
By concentrating your caloric intake on three large meals, you cause insulin spikes that stimulate fat storage.
By breaking down your meals, your insulin levels are constant, which helps not only in fat metabolism but also in muscle building.
If your problem is time to prepare meals or you spend most of the day on the street, protein bars, energy and meal substitutes and even whey protein are healthy and nutritious options that can help you on this journey.
Train 3 to 4 times a week
Training with intensity 3 to 4 days a week will stimulate your muscles and your metabolism without the risk of overtraining. Increasing muscle mass is responsible for a greater consumption of calories per day, which facilitates weight loss and allows you to reach your goals more easily.
Eat fats to lose fats
Essential fatty acids, also called “good fats”, are necessary for your body and can help you get in shape for multiple reasons: They regulate hormone production, help keep the immune system strengthened, help regulate levels of cholesterol and leave hair, nails and skin with healthier aspects.
Good fats can be found in olive oil, sunflower oil, avocado and safflower oil.
Diets whether they are low or very caloric can be deficient in these fats, so it is advisable to make use of supplements to supply this need of the body.
People seeking muscle development use this supplement because good fats reduce breakage of muscle tissue, accelerate recovery time, reduce inflammation, contribute to joints and joints, and increase muscle growth and development.
Plan your meals in advance
This is important for a balanced diet. If possible, stipulate a fixed time for your main meals and feed yourself every three hours. Carefully choose the food you will put on the plate. Choose cereals, legumes, low-fat and grilled meats, steamed or steamed vegetables, and a rich, colorful salad without overdrinking sauces, which can greatly increase the amount of calories.
Drink green tea
Studies indicate that green tea is able to accelerate metabolism. The compound responsible for this benefit is a polyphenol called EGCG. Supplements that contain extracts of green tea are thermogenic, that is, they warm up body temperature and prioritize the burning of fat, in addition to increasing caloric expenditure.
If you choose the tea itself, choose between hot or cold, 4 to 6 cups a day, avoiding the consumption at night because of caffeine.
Keep temptations out of your reach
If you are trying to eat healthy, do not have goodies at home. At night, tired, after a day of study and work, temptations are always more attractive. Do not have in-built, sweet or salty snacks. Fast, unhealthy choices can slow you down and prevent you from reaching your goals. Choose protein meals that quench hunger and are healthier.
Drink a lot of water
Water is essential for life and a healthy body. A large percentage of the body is composed of water.
Without it, your muscles lose strength, you stop burning fat easily, you feel more tired and it’s harder to get in shape and lose the pounds you so crave.
Another reason to drink water is found in a study called “Water Thermogenesis,” published in the December 2003 issue of the Journal of Clinical Endocrinology and Metabolism, which showed that drinking 2 liters of water throughout the day makes you spend 100 more calories than you normally would. Intake of ice water further increases this caloric expenditure, since the body needs to work harder to leave water at body temperature.
Forget the rules once a week
Some people have unwavering willpower, but most mortals give in to temptations from time to time. If this is your case, choose one day a week to do this. Like all who will and take that will from within you.
This will help you stay focused for the other six days and ensure you have more motivation.
He considers this day an exception to be able to resume the routine and work on the rest of the day.
In addition, this helps to replenish the glycogen stock, which is essential for maintaining lean mass.
Do not just think about what you need to do. Put it into practice.
If you are not yet in your best shape, it is very likely that you are not actually putting your knowledge into practice. To get results you need to analyze your mistakes and correct them. Adopt the tips as routine and always keep in mind that changing your body depends on changing your habits. This may be difficult at first, but it soon becomes natural, like everything you do often.
Focus on making sure you are following everything carefully and when you least expect it will not be an effort, but a lifestyle.