If you’re looking to improve your fitness this summer, there’s a lot you can do. Here are some of the ways you can get fit and stay healthy.
Start strength training.
The benefits of strength training are numerous and well documented. Numerous fitness studies have shown that regular strength training helps you increase your metabolism, lose weight and prevent injuries. Strength training can also improve your mood, sleep quality and overall health.
Strength training involves the use of weights or resistance machines to build muscle mass in the body by progressively stressing it through exercise. Training programs may include basic exercises such as squats, pushups or planks that work multiple muscle groups at once while increasing strength over time. The goal is not to bulk up but rather develop lean muscles while building endurance so you can perform everyday activities with less effort.
Increase your daily movement.
The average American sits for more than 9 hours per day, which can lead to a shorter life span, increased risk of heart disease and diabetes, and poor mental health. You can increase your daily movement by simply adding small bursts of activity throughout the day.
- Walk more: For example, take the stairs instead of the elevator or escalator whenever possible. If you have a long commute or live in a rural area without sidewalks or bike paths nearby, consider getting an exercise bike (or other cardio equipment) to use at home.
- Stand more: Get off your chair altogether whenever possible! If you work at a desk where it’s not practical for everyone’s health to stand all day, see if standing desks are allowed in your office—they should be! If not that option works for you yet but want to start standing up more often anyways then try standing on top of my favorite productivity hack—”The Pomodoro Technique”.
Get more sleep.
It’s easy to get caught up in the hustle and bustle of the summer, with late nights and early mornings. Try to make it a priority to get enough sleep so that you can stay healthy and energized throughout the day. When you’re well rested, your body can recover from physical activity more easily—and with less risk of injury or overuse.
Sleep helps your brain recover too! As we sleep, our brains go through periods of rapid eye movement (REM). REM is when most dreams occur; this is also when our bodies release human growth hormone (HGH), which helps us build muscle mass and maintain bone structure as we age. It also helps us feel refreshed and alert upon awakening!
Put down the booze
Alcohol is not a magic weight loss supplement. Too much alcohol can actually cause you to gain weight, and it’s easy to slip into drinking more than you think you’re consuming if you don’t keep track of how many drinks you’ve had.
When we drink alcohol, our bodies produce dopamine—a feel-good chemical that gives us a sense of pleasure and satisfaction. As this dopamine gets released in the brain, it suppresses leptin (the hormone that tells us when we’re full) and stimulates ghrelin (the hormone that makes us hungry). This means that even though your body feels sated after one drink, as soon as your blood alcohol concentration (BAC) rises above 0.01 percent (or approximately one drink), any further increase in BAC will begin triggering an increased desire for food—and these cravings can last up to 48 hours after drinking has been discontinued!
Make time for meals
Eating regular meals is the easiest way to stay on track with your eating plan. Eating breakfast, lunch and dinner at the same time every day will help you avoid cravings and overeating in between meals. And by eating a healthy meal instead of a bag of chips or candy bar when you’re hungry, you can save yourself from unnecessary cravings later in the day.
Stick with three meals a day: breakfast, lunch and dinner—or whatever meal schedule works best for you. It’s important to eat regular “meals” instead of skipping snacks in favor of “mini-meals” throughout the day because studies show that skipping breakfast increases obesity risk by increasing hunger levels later in the day. Also consider having some healthy snacks available if necessary (such as fruit or yogurt) but try not to rely on them entirely because they won’t keep you full long enough until your next mealtime arrives!
Focus on the nutrition you need
While you can still lose weight even if your diet isn’t perfect, it helps to make healthy choices. Here are some tips to help you eat healthier this summer:
- Eat lots of vegetables and whole grains. These foods are low in calories, high in nutrients and fiber, and keep you feeling full longer than other foods. Try to eat at least one serving of vegetables at each meal; choose whole grains over refined ones such as white bread or pasta; and limit sugary drinks like soda or fruit juice that add extra calories but no nutrition.
- Limit your sodium intake. Sodium is used by the body for fluid balance, nerve conduction, muscle contraction (including heart function), kidney function, blood pressure control and taste enhancement (salt). Most Americans consume way too much sodium each day (about 3/4 teaspoon per person per day), which can cause serious health problems like high blood pressure as well as lead to heart disease or stroke if left untreated long enough
Use the stuff in this article to get fit!
In order to get fit and stay fit, you need a plan. You also need a support network of family, friends and coworkers who are also committed to getting fit. Don’t forget the importance of having a good attitude! It’s crucial that you believe in yourself and what your goals are because if you don’t think you can do it, then chances are high that it won’t happen for you.
Another key component here is having a good diet—which means eating healthy foods rather than junk food! And last but certainly not least is getting enough sleep each night; this will help with proper recovery after working out during the day.
Now that you know the best ways to get fit, it’s time to put them into practice. Getting a summer body isn’t rocket science—just be active, eat healthy foods, and get enough sleep. Follow these tips to get more out of every day of your summer and every step on your journey toward health.