Below
are our top 10 health and fitness tips, in no particular
order. From healthy eating habits to exercise programs,
these health and fitness tips will help you get smarter about
weight loss, wellness and healthy living overall.
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Top
10 Health and Fitness Tips
1.
Drink more water.
You hear this all the time and there's a reason for that - because
it's important! Drinking water curbs your hunger, hydrates your
body and nourishes you from the inside out, including your skin.
Aim for half your body weight in ounces per day. i.e. if you
weight 150 lbs, you would aim to drink 75 ounces of water per
day.
2.
For
faster fat loss and a stronger heart, try sprint interval training.
The basic format of sprint interval training is sprint/walk/sprint/walk,
etc. Pick a stretch of road that is flat for 50 yards - sprint
the 50 yards, walk back slowly, repeat - do this 10 times. Make
sure you're warmed up before you start sprinting and that you
warm down when you're done. Sprint interval training boosts
your metabolism, burns more fat, and takes less time to complete.
3.
Stay
away from sugar! When you consume sugar, it causes your body
to release insulin - and insulin causes your body to store fat.
That's why those fat-free cookies with extra sugar are actually
causing you to gain weight. Read the ingredients label and stay
away from products heavy in sugar and high fructose corn syrup.
"Healthy" breakfast cereals and bars are notorious
for being high in these two ingredients.
4.
Add more of the following foods to your diet:
whole grains, olive oil, eggs, natural peanut butter, fish,
poultry, berries, apples, almonds, protein powder and water.
These foods will help you burn more fat, stay in shape and better
your health.
5.
Add
weight training to your exercise routine. Adding muscle to your
body increases your life span, makes you stronger and burns
fat. If you're looking to tone up, use a weight that you can
lift 8-12 times; if you're looking to add bulk, use a weight
you can lift 4-6 times. Weight train 2-3 times per week and
keep your weight training sessions to 45 minutes max.
6.
At
a minimum, add a quality multivitamin to your diet and fish
oil softgels (omega-3 fatty acids). Most people don't get a
sufficient amount of vitamins and minerals from foods alone
so it's important you compliment your healthy eating habits
with a strong multi. The fish oil softgels are important because
most people's diets are severely lacking in omega-3 fatty acids
and this is suspected to be a contributing factor to many health
diseases, including obesity. Fish oil softgels are the easiest
way to add omega-3's to your diet - consume 2,000 to 3,000 mg
of omega-3's per day.
7.
Add more Wild Alaskan salmon to your diet. It's extremely high
in protein and omega-3 fatty acids, and low in fat - an incredibly
healthy combination. And Wild Alaskan salmon is very low in
mercury, the one problem with regular salmon.
8.
Stay
away from foods that contain hydrogenated oils and processed
foods altogether. Hydrogenated oils, or trans fats, wreck havoc
on your body and some states are even banning them. Read the
ingredients of the food you are eating - it will indicate if
it contains hydrogenated oils - and if it does, toss it! Processed
foods are the chemically-altered, packaged foods like many of
the foods targeted towards kids nowadays. Usually you can tell
a food is processed if the ingredients show a list of chemicals
a mile long.
9.
A
simple way to keep your weight under control is stop eating
before you're full. Portion control is an easy way to make sure
you don't over eat and gain weight. If you continuously eat
until your uncomfortably full, you'll consume too many calories
and stretch your stomach out, causing you to eat more often.
10.
Give
yoga a try because you'll be amazed at the difference it makes
when your body is limber and flexible, plus it will help reduce
your chances of injury. Yoga consists of 15-20 minutes of deep
stretching and usually meditation. Your body will feel younger
and you'll have less stress - combine this with cardio, weight
training and a healthy diet, and in 12 weeks you'll be in the
best shape of your life.
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