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                                                 HEALTH AND FITNESS 

 DURING THIS PANDEMIC, HEALTH AND FITNESS ARE VERY NECESSARY. 

WE UNDERSTAND THIS AND ARE HERE WITH THE 10 MOST USEFUL TIPS FOR STAYING HEALTHY.

1. Make sure you're eating healthy

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to stall. Maintain a balanced diet consisting of fruits, vegetables,   complex carbohydrates, complete proteins, and healthy fats like fish oils and flaxseeds.

2. Eat with purpose

Everything you consume should have substantial nutritional value. “You want the most nutritional bang for your buck,” says Dan Trink, C.S.C.S., a strength coach and trainer. “Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.”

3. Work your full range of motion                                                                                                                                                                                         Don’t take any shortcuts. “Aim for the largest range of motion you can achieve in your exercises,” says Lee Boyce, C.P.T. “Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.”

4. Don’t go too heavy

Wondering how to get the most out of lifting weights? “Use a weight that will have you failing on the set between the 30- and 40-second mark,” Duffy says.     Time under tension causes the muscle to grow. “If you’re failing at 20 seconds, you know that weight was too heavy.”

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5. Choose supplements intelligently

Some trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you’re already taking protein supplements but what else? Creatine, for one, “seems to be about the most effective strength- and size-building supplement,” Trink says. To boost your performance, you may also want to try peppermint. Cardiello explains that the scent “alters the perception of how hard you’re working out,” making it seem “less strenuous, slower-paced, and easier to  complete.

                                                                                                                                                                                                                                                                                         

6. Prepare yourself for endurance training                                                          When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate high-intensity interval training, or HIIT. You’ll likely be sweating buckets and burning calories galore, so be prepared.

7. Up The Intensity If You’re Short On Time

Official NHS guidelines still promote 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will see you home. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.

8. Don’t Undervalue Your Sleep

There is a tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don't snooze, you lose.

9. Record Your Stats

Nothing builds motivation as efficiently as seeing signs of improvement, so make sure you keep some kind of record of your activity. It can be as simple as noting your record five-rep max or fastest 5K time, using either one of the many excellent fitness apps available or old-fashioned pen and paper.

10.  Maintain Consistency 

Start is very difficult but middle is not, always maintain your consistency. If you want to be consistent then start telling your mind the importance of exercising, at night when going to bed and in the morning, getting out of bed. 

HOPE YOU GUYS LIKE THIS, COMING AGAIN WITH  TIPS AGAIN SOON...

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