5 steps to a healthy body
How to get a body without pain, fully functional, lots of energy, and aesthetics as the consequence of all the above? Here are five steps you can do 🙂
1. Physical Activity
Practice physical activity at least twice a week to keep your muscles active. The recommendation is training with external load for the development of muscle strength with cardio training as an addition, but the choice is on each of us. Someone will be in the gym, some will find themselves in bodyweight training, and somebody in group trainings.
2. Energy Balance
About 80% of calories you consume should come from nutritionally rich foods through which you will consume protein, fat, vitamins and minerals, and the amount of carbohydrates you consume is depending on your personal preferences. Let your calorie intake follow your goal so if you want to remove the fatty tissue, practice calorie deficit while practicing calorie surplus leads to muscle growth. Maintenance can serve as a pause or rest from reduced or increased food intake.
Develop a healthy connection to food, meaning that every food can fit into the menu, without a forbidden food, with no food that is going to make you fat because the meal plan you create is one you should eat for a lifetime, not for a certain time.
Vitamins and minerals play a key role in the functioning of the organism and we often ignore them so when someone asks us do we eat vegetables, we answer that we ate a green salad. Green leafy vegetables are a meal that will satisfy most of the need for micronutrients, and with reduced food intake, recommendations are that they should be consumed through the capsules to ensure that we have all the vitamins and minerals.
4. Rest and relax
Seven to nine hours of sleep is optimal, lack of sleep negatively affects the immune system, resulting in lower fat loss and significantly greater loss of muscle fat in the calorie deficit, which is the worst thing to happen. Remember the feeling when you are fresh after a good sleep and compare it to the sleepy feeling when you are nervous and anxious.
Relaxing by listening to music, meditation or just doing something that will allow you to separate the brain and disconnect from everyday life which is actually the key thing that will bring you lots of ideas and new energy!
5. Positive thinking
There is no need to force a positive way of thinking because emotional equilibrium is just balancing positive and negative emotions, it is all right being frustrated, sad and experiencing negative emotions, but you need to be aware of how wonderful things exist, how wonderful opportunities just wait around the corner and things always they can be positive with a smile and cheer. It is unbelievable how ordinary things look different when we look at them through a positive mindset!
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