61-fitness-tips-to-make-2016-your-year-of-change_01When we talk about keeping fit, we are going to have to realize that this definition of “keeping fit” is going to vary between people. Foe some, it might mean an all out assault against any vestige of fat, flabby muscle and lack of conditioning. For most of the rest of us, it means a daily routine of moderate exercise, proper eating and receiving enough rest.

So, for the purpose of this discussion, let us embark upon a simple daily regimen that will work for just about anybody.

The first order of business has to start with our diets, as this is a major factor in staying fit. If all you ever ate was a diet full of starches, sugar and fat, your time on this earth would be shortened by a significant amount.

The balanced diet, like the one we learned about in school (hopefully you did) which contained a balanced amount of protein, such as lean meat, vegetables, moderate amounts of dairy, and little to no sugar, will serve your well.

You should strive to eat three times a day with a good breakfast of some kind of egg, toast and perhaps some bacon, or ham. Coffee is permissible, but in moderate quantities, perhaps no more than one or two cups. Lunch can be a lean meat sandwich or salad with a protein mixed in, like chicken or fish.

Dinner can be a good protein along with vegetables and a small dessert.

Going slow on the sugar means just that. If you drink any kind of soft drink, you should just quit that, and suffer the sugar withdrawals that you will have. It has been noted that the average soft drink contains about 8 tablespoonfuls of sugar.

Exercise is very important, and one of the best exercises is walking. If you have a place to walk, you can spend twenty minutes a day walking. Make sure that you are not walking on a busy street, as there are many injuries and deaths when people expose themselves to automobile traffic.

Walking in a mall, a gym or a school track is your best bet there. If you don’t want to go outside, buy a treadmill or go to a gym, but get in your exercise.

The reason walking is preferred, although you can do jogging and cycling, if you prefer to step things up a notch.

Calisthenics are another great way to get the blood flowing and get away from the boredom of walking. Jumping jacks, toe raises, pushups, and stretching exercises keeps you limber and can get enough heart action to be beneficial to your body. Just do something, without pushing the envelope too much, and you will begin to see your stamina and energy increase.

Be sure to set aside a definite time each day to rest, even if it is only for 30 minutes or so.

We live in a sugar filled, sedentary lifestyle that lends itself to our bodies eventually not functioning properly because we keep our bodies from exercise, proper eating habits and proper health because we end up doing nothing about it.

Make it a daily habit to eat right, exercise right, and rest right, and you will be the healthier for it.

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Strength training is a bit intimidating at first. This is particularly true the first time you walk into a nutritional store and try to choose from the many different kinds of supplements. Most people are aware that supplements are essential to the muscle building process; however, the vast majority are not sure what they need to begin. This article will assist you through the beginning stages of this process and help you get on the way toward making your goals a reality.

Important Precautions

Before you take a supplement, it is important to know what your body can handle. Weight training should not occur more than four days in a given week if you are just starting out. In addition, those workouts should be limited to sixty minutes each.

Furthermore, remember that you are not going on a traditional diet. You need to eat multiple times a day; rather than having three meals, for example, you should have seven instead. In addition, you must concentrate on getting a lot of protein from the food that you eat. Each meal should have about 20 grams, even on the days that you are not working out.


In order to build muscle, you need nutrients. Supplements can help give you what you need in order to bulk up.


You must be careful when taking supplements that you do not overdo it. You still need to eat a well-balanced diet in addition to taking the supplements.

1. Protein

Protein helps the recovery process and also gives you the amino acids that your body requires as it is training. Whey protein should be taken either right before or right after your exercise routine. Whey protein will help your muscles get bigger.

2. Slow Carbs

There are several different vitamins that might be found in slow carb supplements. These include calcium, magnesium and potassium. The carbs stay in your system for a while and provide you with the energy you need to exercise. Therefore, take this supplement before beginning your workout.

3. Fish Oil

A fish oil supplement can also work as an anti-inflammatory. This is helpful when you are trying to heal. You can compare the effects of fish oil to that of ibuprofen, but you do not have to worry about any negative side effects associated with this supplement.

4. Creatine

Creatine works wonders for both lean body mass and overall strength. Make sure to take your creatine supplement each day of the week. It will give you the energy that you need to keep your training up.

5. Beta Alanine

Some people experience a burning feeling while they are working out; this condition is known as muscle acidosis. Beta alanine can help, and if you do not take it, you will notice that your muscles are very tired, to the point that you can’t continue working out.

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