It is pretty standard that when people start to think about working on their fitness, they get a lot of advice regarding how to be fit, help from trainers, gym buddies or TV shows hence we at BTE would like to share a few tried and tested fitness tips that are bound to help you stay fit, burn fat and also stay safe.
Push-ups are the purest and most significant form of exercise that you can do to stay fit, doing push-ups would help you strengthen your core and forearm muscles, it also helps in building great chest muscles, and if you have ‘man boobs,’ then push-ups is the cure.
2. Lift Heavy Weights
Remember lifting heavy weights will not make you bulky it will only make you stronger, the human body was is prepared for exertion the more you exert, the better results you will get and lifting heavy weights will save you from problems like osteoporosis by increasing bone density. The best way to start on with weight lifting is to choose a weight with which you can perform at least 8 to 12 reps.
3. First Weight Training then Cardio
A pro tip for burn fat faster is to first deal with weights and weight training exercises and then start on with cardio. The reason for this is that weight training requires more energy and energy stored in the body in the form of carbohydrates and fat, carbohydrates being the primary fuel for energy so if we want to target fat we first need to empty the carbohydrate energy tank which will force the body to use fat as the fuel for energy and as we all know the best way to lose fat is cardio.
4. Drink More Water
Drinking water is one of the most basic and primary tips for staying healthy and fit for water helps the body stay hydrated, energized and even helps in weight loss by increasing the metabolism of the body. To know precisely how much water you must drink per day, multiply your body weight(in kilogram) by 0.0296.
5. A balanced Diet
When trying to stay fit the most important thing is to have a balanced diet, the human body demands a specific quantity of different ingredients to function, and a properly balanced diet is a mixture of an appropriate amount of carbohydrates, fat, proteins and vitamins.
6. Chocolate milk
Just after a workout, it is essential to eat something to help the body build muscles, recover faster and reduce soreness and a glass of chocolate milk has all the ingredients in it that can help the body achieve the above goals. Drinking fat-free chocolate milk leads to a higher concentration of glycogen or muscle fuel in muscle 30 to 60 minutes after exercise, compared to sports drinks.
7. Warm Up rather than Stretching
Stretching done at a static position reduces the power output during a workout and can also cause specific injuries; hence it is better to warm up before a workout. Warming up gradually revs up your cardiovascular system by raising your body temperature and blood flow to muscles and it also reduces muscle soreness. Cooling down after a workout is equally essential for it to allows gradual recovery of pre-exercise heart rate and blood pressure.
8. Intermittent Fasting
One of the most effective methods for weight loss is fasting, and Intermittent Fasting is the growing trend in the fitness industry. In this process, we carry out changes in the eating pattern, for example, fasting for about 8 to 16 hours twice a week or fasting for 24 hours straight or calorie count method in which we limit the number of calories we intake per day. There are many different methods of practicing intermittent fasting all of which divide the day or week into eating and fasting periods. Fasting is also done for religious or spiritual reasons.
9. Ketogenic Diet
Keto or ketogenic diet is a diet in which carbohydrate intake is deficient which helps in burning fat more effectively.
As we discussed earlier carbohydrate is the primary source of energy of the body and to burn fat we first need to empty the carbohydrate fuel tank, and hence the logic behind the ketogenic diet is to reduce and minimize carbohydrate intake which will force the body to rely on fat to generate energy which will cause fat loss to increase . However, people suffering from diabetes or people on high blood pressure are adviced not to take up a keto diet.
10. Wearable Technology
Nowadays there are a lot of wearable technologies available to help people out with their daily workouts like fitness bands and pedometers, and heart rate monitors and these types of technologies help a lot in determining and completing day to day goals however it is adviced not to wear these bands or devices for a long time due to the electromagnetic radiation that they emit. Smartphone applications help a lot in this matter to keep track of your eating, sleeping and workout patterns.
So these are some of the top fitness tips that we have to offer other than these there are a few things to be kept in mind such as having a healthy mindset and celebrating small successes which can help you in being consistent and most importantly having fun. Always remember to be patient and self-motivated and find fun activities to perform other than just going to the gym because after a point of time it is bound to get boring and to avoid that fun and social activities should be performed such as playing sports.
~Written by Varun