How to get fit?

Fitness is like a relationship. You cannot cheat it and then expect it to work! It is always about being the better version of yourself. It is a lifestyle which you have to follow throughout your life. You will find various articles relating to this topic, but mark my words, this article is going to clear all your doubts in detail, and in easy terms ✅

In this article, you will learn about every possible way to get fit. Follow and include these simple tips in your daily lifestyle and you will be the change yourself. In short, the topics which we will cover in this article are:

how to get fit

  • Nutrition
  • Exercise
  • Motivation and Positivity
  • Lifestyle changes
  • Calorie tracking
  • Sleeping routine
  • Stress reduction
  • Limiting junk

What is fitness?
Fitness is the condition of being fit physically and mentally as well. It is achieved through proper nutrition, healthy lifestyle, and a good exercise routine. It is a lifestyle change which you have to make by taking simple steps. People think it is very difficult to be fit, but making some simple changes can help you achieve it easily. You will progress with consistency gradually and once you will see the results, it will become an addiction!

NUTRITION
It is the first and foremost requirement to get fit fast. You can do tons of exercise, but without proper nutrition it will all be ineffective. Fitness consists of 70% diet, rest 30% being the exercise which you do. Let us understand a basic overview of proper nutrition. A well balanced diet consists of the following macros:

Protein - It is the main macro of all which will help you build muscles and lose fat. You have to focus on eating protein rich foods in your diet routine. Its uses are:
  • Its the building block of muscles
  • It helps in boosting immunity
  • It transports nutrients to various parts of body
  • It protects the body from various diseases and problems
  • It provides energy to the body

how to get fit fast

Carbohydrate - It is the macro nutrient which gives your body energy. Carbohydrates have six major functions within the body:
  • Providing energy and regulation of blood glucose
  • Sparing the use of proteins for energy
  • Breakdown of fatty acids and preventing ketosis
  • Biological recognition processes
  • Flavor and Sweeteners
  • Dietary fiber
Source: https://www.sparknotes.com/health/carbohydrates/section2/

Fats - Its a wrong assumption that in order to lose fat, you need to stop eating fat. There is nothing like that. In fact, including healthy fats in your diet may help you lose weight and get fit. Some example of healthy fats are olive oil, peanut butter, nuts, cheese, whole eggs, fish, dark chocolate, chia seeds.

Why fat is important?
A small portion of fat is must in a well balanced diet. Fats help in the absorption of vitamin A, D and E. Fats are a source of essential fatty acids which the body is unable to make itself. Diets high in monounsaturated fats can aid weight loss and also reduce risk for heart diseases. Never avoid healthy fats completely.

EXERCISE
get fit
Exercise Regularly

Workouts and exercises are an important part of life. It will not only help you to build an aesthetic physique, but also to maintain your fitness and health. If you want to get fit, you have to include some kind of exercises in your daily routine.
You can do home workouts or you can join a gym, as per preference. For best home workout exercises, visit here.

I myself prefer strength training, but that doesn't mean, we don't have to do cardio exercises. Cardio exercises are those which increases your heart rate and helps to burn calories. It can include various exercises like:

  • Swimming
  • Jogging
  • Running
  • Jumping
  • Cycling
  • Skipping
  • Elliptical
  • Stair climbers
  • Burpees
  • Battle rope

What are the benefits of exercising?
There are various benefits of doing exercise on a regular basis. Apart from helping you get fit, it also:

  • Helps maintain weight and reduce fat
  • Promotes muscle growth
  • Helps to strengthen bones and tissues
  • Improves your immunity and reduces risks of various diseases
  • Reduces stress and improves mood
  • Helps in improving sleeping patterns
  • Reduces ageing and makes your physique look aesthetic
  • Increasing stamina and endurance levels
  • Improve skin health by cleaning the pores when we sweat during workouts
  • Boosts your confidence level by improving mental health

MOTIVATION AND POSITIVITY

get fit as beginner

You have to maintain a positive outlook towards your life by maintaining healthy habits. Do not take too much stress regarding your fitness. You have to understand that it is a gradual process to get fit as a beginner and it will take time. Your part of task is to stay consistent with all these tips and lead a healthy lifestyle, and one day you will be easily able to achieve your fitness goal.

You can stay motivated in your fitness journey by including some cheat meals as a reward to your daily consistency. A person can easily include 1 cheat meal every 7 -10 days. You just have to learn how to balance your macro nutrient goals throughout the day. If you do not know how to calculate your calories, check here.

What I mean to say is that if you are having a cheat meal in lunch you should have some light dinner like salad to balance it out.
If you want to get fit, it doesn't mean that you have to leave all your enjoyments and social life. People who take it very strictly are often the ones to leave it at first. Take it easy and stay consistent, but also enjoy your life!

Also, it is very important to set realistic goals in your life. For example, if you are a beginner, and you want to lose weight, keeping a goal to lose 10 kgs a month is unrealistic. Make your goals practical so that you can always achieve them and never lose hope. This will not only keep you motivated, but also boost your self esteem.

LIFESTYLE CHANGES

get fit lifestyle

Lifestyle is the way a person lives his life. You can make certain "good" changes in your lifestyle which will help you drive towards your fitness goals. Getting fit is not just growing muscles in your arms and chest, you need to focus on being healthy too! You have to include certain discipline in your life routine to get fit:

  • Make a fixed time to get up in the morning and follow it daily.
  • Avoid being awake till late in the night.
  • Stop the use of screens at least 1 hour before sleep.
  • Have your meals at proper times as per your schedule. Try not to skip the meals.
  • Follow hygiene routines like taking a shower daily, maintaining oral hygiene.
  • Quit smoking and drinking.
  • Practice some Meditation and Mindfulness if you can.
  • Adopt to new habits gradually and make sure to adhere to them.
  • Keep your goals time bound so as to track the changes.

CALORIE TRACKING

get fit

Tracking your calories whether you want to lose weight, gain weight, or maintain weight, is very important. It will help you to stay on track, get fit and healthy. It is not as difficult as it seems. Everyone nowadays have smartphones, right? We spend hours on our phones, then why can't we use it for something that can benefit our health.

You can use n number of apps available on Play store, I use MyFitness Pal. You have to create a free account and simply enter your height, weight, age and your goals. It will calculate the calories you need to take per day. After this, it is as easy as just typing the dish you had in your meal and entering the amount, rest the app does itself. It will show you all the calories you got yourself in that meal. In this way, you can easily keep a track on what you are eating and follow your fitness goals.

It is good to know what you are eating. When you will see the macro distribution of your meals by tracking them on the app, you will learn to know many things like what macro you are consuming the most, or what macro you are unable to fulfill through your diet.

๐Ÿ‘‰A pro tip is getting a kitchen weight scale easily available online now a days. It can help in more accurate tracking of the calories as you will know what measurement you have to enter in the app.

SLEEPING ROUTINE

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Sleeping is very important as it is the recovery time for our body. Your muscles, mind, everything heals itself as you sleep. Try to make and follow a proper sleeping pattern. Avoid staying awake for hours in late night. Make it a habit - early to bed and early to rise. Also, stop the usage of screens like mobile phones and laptops at least 1 hour before your sleep. 

Studies have shown that the blue light emitted from these screens disturbs a hormone responsible for controlling sleep-wake cycles. It gives a signal to the brain that it has to stay awake and thus hampers quality sleep. This is the reason most of the young generation sleeps till late in the morning. Those late night binge watching can cost you your health and hinder your journey to get fit, make the right choice thus.

It is recommended for an average adult person to sleep for at least 7-8 hours each day. Here are the 6 major benefits of sleeping:

  • Proper recovery of body and muscles
  • Healthy sleeping patterns makes your brain more alert and smarter
  • It helps to improve your memory power
  • It reduces stress
  • Keeps your heart healthy
  • Sleeping may reduce the risk of depression

STRESS REDUCTION

get fit

Everybody is following a hectic pattern of life these days. Life has become so fast that stress is now a part of it. You have to learn to cope up with stress in order to get fit. Excess stress can ruin your fitness and health and can make you dull. There are several factors leading to stress, some of them are:

  • Work pressure - It is the most common factor of stress in the present scenario. Factors like long working hours, low pays, lack of job security, bad work environment can lead to stress.
  • Financial problems - It includes factors like huge debts, expenses > income.
  • Educational factors - It constitutes of factors like pressure to score more, complete projects etc.
  • Unrealistic expectations - Never keep your goals and expectations impractical.
  • Relationship problems
  • Family health issues

You cannot eliminate it from your life, but have to learn how to manage stress. Some of the ways to do it are learning to relax, organizing and dividing your tasks, getting proper rest. If you want to know in detail, you can read several tips on Google on how to manage and reduce stress.

LIMITING JUNK

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Junk foods has become a craze these days. We just love to go out, chill and party! It is not bad to socialize and eat out sometimes. But, the people who make it a habit and obsession can suffer from serious issues. These tasty junk foods which we love to eat are not at all health friendly. They are prepared using too much oil, spices and refined foods which can reduce your health and immunity badly.

Teenagers are affected the most from this as they have indulged too much into junk foods. It is a world of internet and social media. We often get cravings seeing various posts and advertisements while using social media platforms. But if you want to get fit, you gotta control those cravings to an extent.

Excess of them can lead to various problems such as obesity, high BP, dental issues, poor concentration levels, constant fatigue, etc. Also, avoid foods that are high in sugar and fats as they often hinder your diet goals.

CONCLUSION
I have tried to cover almost all the major aspects which can help you to get fit and healthy. You can include these tips in your life and you will start seeing the changes yourself. Consistency with all these factors is very important as without it, no goal can be achieved. 

I would really appreciate if you will take a moment and drop your suggestions in the comment box below. Also, if you have any query regarding this topic, you can comment down below or mail to us from the contact us section.

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