The beginning of the year is a great time to get to work. health serious. Unfortunately, that’s usually very short-lived, and momentum dies out soon as the year goes on. However, this year was different, right? You will exercise 3 times a week, right?
Make sure you have the best possible start. Don’t randomly copy exercises you see others doing. Make sure you start the new year off right by taking the time to make an action plan and visualize your health and fitness goals.
1. Count your calories with MyFitnessPal
You are what you eat! Food is the fuel of the body. Your diet is essential to meeting your fitness goals. At the heart of everything about fitness is basal calorie intake. Here’s a really simple idea: meet your calorie intake daily and you’ll be well on your way to reaching your goal. Here’s how it works:
- Use the calorie counter to find your ideal daily calorie intake. Remember: once you start working out, you’ll need to take in more calories than you would without!
- If you want to gain weight, try to eat more than those calories. So hypothetically, if your ideal intake is 2000 kcal, then aim for 2100-2200 at first. If you’re trying to lose weight, aim for less than your ideal intake. In this case, you should try between 1800-1900. Work your way up, and don’t do anything too drastic. Give your body time to adjust.
- Track your calories with a calorie counter app on your phone. Conversely, you can memorize a range of approximate values (i.e. 100g skinless chicken breast has about 100kcal) and track it through a log.
There’s also the matter of food composition and the right type of nutrition, but if you’re just starting out, focus on calories and use your common sense. What can you use to track your calories?
MyFitnessPal is a free calorie counting app that allows you to track your food intake from wherever you choose to eat. Basically, you enter the type of food you are eating and MyFitnessPal will show you how many calories you are consuming in this meal. It is available as an app for iPhone and can also be accessed on your computer. In case you were in doubt, it has been confirmed by PC Mag, as well as by other independent bloggers.
Alternatively, you can also try FitDay or The Daily Plate.
2. Find a suitable workout plan
Naturally, exercise is another very important factor for staying fit and in shape. Unfortunately, there are many plans to choose from. I remember being paralyzed with the simple decision to choose a workout plan. I used a simple social proof method: whenever I see someone who seems to want to go to the gym, I ask them what plan they use. I also poll my friends who have had success and seek a second opinion from them. From these questions, I found that the free StrongLifts 5×5 plan is quite popular. (They also have an iPhone app.)
In the end, I stuck with the lean-to-muscled plan, as it focused more on gaining weight and building muscle. These two resources are absolutely useful for those of you who want to bulk up. Gradually, I switched to Rippetoe’s Starting Power.
If these three decisions cripple you, just start with StrongLifts for two or three months. Follow the plan and go to the gym.
These plans are designed specifically for men. If you’re female, I can’t quite say I know a great plan for you. I know Bodybuilding.com is a helpful resource for beginners looking to find a plan to get started. They have a tool that can choose a plan for you based on your goals.
3. Stay fit by stretching at work
While the Guiding Tech team has the option to work from home, we also understand the joys of working from the office. One of the difficulties in work, whether at home or in the office, is the lack of exercise. It was not natural to sit in a chair for such a long period of time. Take these times to stretch lightly and make sure you stay uninjured!
Source: military.com
Start your 2012 right and always pay attention to your health and fitness. Keep it consistent and ensure that you prevent injury and stay motivated. HAPPY NEW YEAR!
Categories: How to
Source: thpttranhungdao.edu.vn/en/
