Break a sweat every day
Challenge yourself every day to participate in a physical activity
that causes you to get out of breath or sweat. To change your body, you
must train outside of your comfort zone. If you like your body the way
it is, then don't stress it. But if you want to build strength, get a
six-pack or lose fat, then work hard.
When exercising, you should not be able to carry on a conversation
with your buddy. (Don't get me started on people reading a magazine on
the treadmill.) Next time you're at the gym:
- Increase your weights
- Hit the incline on your treadmill or run hills
- Add a plyometrics workout
- Combine strength training with various rounds of conditioning; for example, perform a Overhead Shoulder Press, then sprint on a treadmill at nine mph on a six-inch incline for 30 seconds. Rest for 90 seconds and repeat four times.
Go back to grade school
You did it all when you were younger: jumped rope, climbed trees,
went bike riding and ran sprints around the playground. You couldn't sit
still long enough to stay at a desk or computer like you do now.
Become more active. Go for a walk or jog in the morning before
starting your day. Join a group fitness class, recreational league, swim
club, ski or bowling team.
Use what you have
Look around and take a quick inventory of what's available to
exercise with. Do you have a bike, rope, old tires to flip, chains to
pull, balls to throw, boxes to jump on or paint cans to carry? If you
have some of this stuff and a creative mind, you can put together a
great workout. You don't need a expensive gym membership to look
expensive. (Got a rope? Five Reasons to Go Back to Basics With the Jump Rope.)
Eat clean
By eating as clean as you can, you'll automatically avoid foods
loaded with sugar, trans fat, and saturated fat. Eat foods that display a
variety of colors more frequently, and keep everything in moderation.
Plan time to go to the grocery store so you are not rushed. Also, plan
your weekly meals ahead of time. (See What's Fake and What's Real? The Ultimate Food Survival Guide and No, Really—Don't Shop When You're Hungry: A Study.)
Rest as hard as you work
There's a fine line between the amount of work you do and the rest
that you allow yourself. Rest can take the form of physical rest, or,
for most of us, mental rest. Exercising, deep breathing, and vacations
will take care of your mental rest. If you feel physically exhausted,
try switching up your workout routine or take a week off. You will come
back fresh and ready to do more.
Source: stack.com
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