Wednesday, 2 January 2019

13 tips for better health and fitness

13 tips for better health and fitness






The best project you'll ever work on is you. We'd like to show you today how you can improve your fitness, nutrition, and health in the long term with a few simple tips. Curtain up for our tips for better nutrition and health.

Stop drastic diets

Small, permanent lifestyle changes such as fresh foods instead of ready meals, homemade salad dressings, water instead of soda and more exercise are more effective and have no yo-yo effect.

More spices

Spices like peppers not only serve as a natural flavor enhancer but can also boost fat burning . Captain, an active ingredient that ensures that your tongue burns when you eat certain peppers, can increase your metabolism for a short time. But other herbs and spices are your friend. Ginger, cloves, marjoram, cinnamon, rosemary, oregano and sage, for example, can keep blood sugar levels stable, which is important for your health and can help prevent food cravings.

Eat a rainbow daily

The old adage that you should eat a rainbow every day is very topical in times of lifestyle illnesses.
Treat yourself to fresh, colorful foods like yellow and red peppers that are great for your immune system, blueberries that help your post-workout recovery, and green tomatoes, for example. These contain Tomatidine, a compound that stimulates muscle growth. Research [1] has shown that green tomatoes increase strength and endurance, prevent muscle loss and reduce body fat.

Organic food

The investment in organic fruits and vegetables will pay off over time. Did you know that chemicals in pesticides can lead to weight gain? The so-called obesogens impair the function of lipid metabolism. Certain types of fruits and vegetables, such as apples, strawberries, grapes, celery, peaches, spinach, peppers, nectarines, cucumbers, tomatoes and kale absorb particularly high levels of pesticides, which is why you should at least resort to organic products here.

Create a nutrition plan

You can have the best workout program in the world, but if you keep nursing, it will be hard to make progress, after all, you only spend about an hour a day in the gym, what about the remaining 23 hours? Calculate your calorie needs and your protein / nutrient needs and document your diet in the first few weeks to identify possible vulnerabilities.

Drink more water

Water promotes weight loss, promotes the elimination of toxins, improves skin and digestion, prevents headaches, fatigue and cramps, improves nutrition and more. A bad workout is often due to dehydration. Remember, if you are thirsty, you are already dehydrated.

Tips for a better fitness

Do a combination of endurance and strength training
Women like to neglect strength training . In men, on the other hand, the endurance training is often too short. But both are important for optimal fitness and health. Endurance training strengthens the heart and lungs and boosts weight loss. Strength training boosts bone density, increases metabolic rate, can prevent joint problems, and makes your body look firmer. Strength athletes benefit from 2 cardio sessions per week, just as endurance athletes benefit from 2 strength training days a week.

Realize the benefits of HIIT training

Speaking of endurance training. How about exchanging one or two of your endurance training days for HIIT training in 2018 ? HIIT training is great for losing fat. In one study , women who pedaled 20 minutes on a stationary bike three times per week and then completed an HIIT training consisting of 8-second sprints followed by 12 seconds of walking took on average 2.5 kilograms more than Women drove the 40-minute bike.

Learn to listen to your body

Most of us are so deaf that we do not hear the cries of our body. The so-called overtraining can ruin your progress and lead to injuries. If you suffer from any of the symptoms listed below, you should temporarily hang up your gym towel and engage with regeneration methods. Give your body a week break and reduce intensity and / or exercise volume.

The following symptoms may indicate overtraining:


  • Lethargy and sloth
  • Severe sore muscles that last longer than two days
  • sleep disorders
  • Energy loss 5 to 10 minutes after starting the workout
  • Increased resting heart rate
  • Mood / Depression
  • Irritability and low self-esteem
  • power loss
  • Continuing illness


Watch for rest during the workout

Your muscles need a break between sets to recharge oxygen, blood and glucose - but you probably already know that. How long you should pause between a set depends on your goals. During strength training, the following overview can help.

Goal: Pause between the sets

Fat burning 30 seconds

Hypertrophy 60 seconds

Power 1.5 to 3 minutes

For supersets we recommend 60 to 90 seconds break. When HIIT training a 1: 2 or 1: 3 radius. Example: 20 seconds of sprints are followed by an active break of 40-60 seconds.

Find the right sport

Find a sport that will improve your mood and your life, not just your body. Does it cost you every time to go to the gym? Then you have not yet discovered the right training / sport for you. Not everyone is a born runner or strength athlete. Try Zumba, Pilates, Kickboxing, swimming, horseback riding, tennis or something similar. There are so many sports that training really does not have to be agony.


Set small, achievable goals 

Also, if you have a big goal in mind, you should divide it into many smaller goals. Reward yourself in between times (not with pizza and drinking, but healthy pleasures like a massage or a new workout outfit).


 but keep a goal in mind that scares you
Everyone should have a big goal. Light goals do not change you. Set a goal that is so big that you have to do something you have never done to achieve it. This kind of goal will not only change you but also inspire others to change.

2 comments:

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