Buzz
Fuel your body right and stay active to get fit faster
Being 'fit' means having the ability to excel in various physical challenges. Fitness is highly rewarding and within reach! Discover how interval training and proper nutrition can help you reach your fitness objectives swiftly and efficiently.
- Incorporate interval training by alternating between high-intensity and low-intensity exercises.
- Include movements like planks, squats, and burpees to build strength and improve cardiovascular health.
- Maintain a well-rounded diet rich in lean proteins and vegetables.
Essential Steps
Engage in Interval Training
Learn about interval training. Interval training consists of performing high-intensity exercises for a short duration (2-3 minutes max) followed by a period of low-intensity activity or rest. Alternate between these high and low intensity intervals for about twenty minutes. This method is widely considered one of the most efficient ways to exercise. Despite being time-effective, it yields results comparable to longer workouts.
Try a sprint-walk workout. A basic interval routine involves sprinting as fast as you can for 2-3 blocks (or roughly 400 meters), then walking back to your starting point, and repeating.
- As an alternative, start with a five-minute slow walk to warm up, followed by a brisk ten-minute walk. Then, sprint for three blocks, walk back two blocks, sprint for three more blocks, walk back two blocks, and so on for a total of 15 minutes. Afterward, walk back briskly to cool down.
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Incorporate interval training into your favorite exercise. Almost any intense activity can benefit from interval training. Consider applying it to cycling, swimming, or various core exercises. If possible, mix up your activities on different days to ensure that you target all your muscle groups evenly.
Focus on Effective Workouts
Maximize your workout efficiency. Aim for exercises that engage multiple muscle groups at once, delivering the best results in the least amount of time. These exercises are often more challenging, but they will help you progress the fastest.
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Try planks. Planks are one of the most effective exercises for building core, arm, and leg strength. By holding a push-up position with your body supported on your forearms, you can see significant improvements with just a few minutes of daily practice. Hold the position for as long as you can, and aim for 5-10 minutes a day, divided into sets, for noticeable results.
Do burpees. Burpees begin in a standing position. Drop down to a crouch, transition into a push-up position, return to the crouch, and jump back up to a standing position with your hands raised. These dynamic movements engage the entire body and are a highly effective exercise.
Practice lunges. Begin by stepping forward with your right leg and lowering your body until both knees form 90-degree angles. Keep your back straight and avoid letting your front knee go past your toes. Push back to the starting position and repeat with the left leg.
- For added intensity, try adding bicep curls with dumbbells to the lunge motion.
Try squats. Squats are performed by standing with your feet shoulder-width apart, keeping your back straight and arms crossed in front of you. Slowly lower your body as if sitting in a chair, and then return to standing. This exercise is excellent for strengthening your core and leg muscles. You can incorporate weights into the movement to target your arms as well.
- To challenge both your lower and upper body, try adding an overhead press to your squat. Hold dumbbells at hip or shoulder level, squat down, and as you rise, press the dumbbells overhead.
Try push-ups. Push-ups are a powerful exercise that targets your triceps, shoulders, glutes, and core. Start in a plank position with your hands flat on the floor, aligned with your shoulders. Lower your body until it's almost touching the ground, keeping your elbows close to your body and your core tight. Push yourself back up and repeat for the desired number of reps.
Gunnar Peterson, Celebrity Personal Trainer
You don't need a lot of gym equipment to get a great workout. "Bodyweight exercises are incredibly effective. The fundamentals—sit-ups, planks, push-ups—are timeless because they deliver results. To take it further, combine these basic movements to engage multiple muscle groups at once."
Don’t forget about walking. Many experts agree that walking is one of the best exercises to stay fit. If you're starting from scratch, walking is an excellent option. If you're more fit, increase your pace. For those who are more advanced, you can try hiking, jogging, or running. Walking effectively engages various muscle groups and boosts cardiovascular health and circulation.
Focus on Healthy Eating
Maintain a balanced diet. No matter how much you exercise, if your diet consists mainly of fast food, it will be difficult to get fit. Eating a balanced diet ensures your body gets the right fuel to function properly. Aim to incorporate lean meats, legumes, fruits, vegetables, and healthy carbohydrates into your meals.
- Prioritize lean proteins, which are essential for muscle growth. Good sources include fish, lean meats, eggs, milk, beans, soy, and nuts.
- Carbohydrates from whole grains, fruits, vegetables, and dairy provide the energy your body needs.
- Limit foods high in trans fats, such as processed foods, fast meals, baked goods, and fried foods.
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Stay hydrated. Your body is primarily water, so it’s essential to drink enough! Opt for plain water or infuse it with a little natural lemon or other flavorings. Avoid sugary drinks like soda, which add too much sugar to your diet (artificial sweeteners aren’t great either), and steer clear of juice. Tea and coffee can actually dehydrate your body and should be minimized.
- Milk is an affordable and great source of both calcium and protein.
- Experts recommend drinking eight 8oz glasses of water daily, though your needs may vary. Start with eight and see how your body responds. This amount can include other liquids as well.
- Don’t wait until you’re thirsty to drink water—if you feel thirsty, you may already be dehydrated. Also, thirst may trigger overeating.
Consult your doctor about supplements. While the science around vitamins isn’t fully settled, they are generally thought to offer benefits (as long as you take the right ones in appropriate amounts). Speak with your doctor, a nutritionist, or a registered dietitian to determine the best supplements for you.
- Vitamins can also be harmful. Some combinations can cause issues or worsen existing conditions. Overdosing is possible, so treat supplements like medications and consult a doctor before starting a regimen.
References
- ↑ https://www.nytimes.com/2007/05/03/fashion/03Fitness.html
- ↑ https://www.sparkpeople.com/blog/blog.asp?post=14_plank_exercises_for_a_stronger_core
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
- ↑ https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://nccih.nih.gov/health/supplements/wiseuse.htm
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Once you've achieved your fitness goals, keep up with the habits that got you there. Wellness is a lifestyle, not a one-time achievement.
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Celebrate your progress
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Prioritize safety
The suggestions here are drawn from the real-life experiences of Mytour readers like you. If you have a valuable tip to contribute to Mytour, feel free to submit it in the form below.
- Understand your limits and avoid pushing too far beyond them, as that can lead to injury!
- Try skipping—it’s a great way to burn more calories than walking while engaging your arms as well.
Important Safety Tips
- Pay attention to your body—if you feel pain, stop immediately.
- Don’t attempt to lift weights that are too heavy for you.
- Avoid running at night unless you're wearing high-visibility gear.
