Buzz
Getting fit and improving health is something many strive for, but creating and sticking to an effective routine can be challenging. Follow these easy steps to kickstart a fitness program tailored for you, helping you stay committed even on days when the gym feels too far. When you're not motivated to hit the gym, remember that working out at home can be just as effective.
Essential Information
Souad Gharib, an exercise and wellness expert, recommends, “Lift weights and do cardio... 30-40 minutes daily, 4-5 times a week” for optimal fitness. Additionally, a balanced diet focused on protein, grains, fruits, vegetables, and dairy is key to achieving your fitness goals.
Process
Smarter Ways to Exercise
Stay active. If your day involves sitting for long periods, like at school or work, make sure to keep moving your body. You don't have to be constantly on the go, but a little movement here and there can make a big difference. For example, take a walk to the pencil sharpener, step outside during breaks, or walk to the water cooler. If hitting the gym feels impossible due to time constraints, aim to be active in small ways. Park farther away, take the stairs, or find ways to stay active throughout your day without investing too much time or money.
- Choose the stairs over the elevator whenever possible, or mix it up if you're going to a high floor.
- Consider getting a standing desk, a treadmill desk, or even using an exercise ball instead of a chair. While you're watching your favorite TV shows, get moving! Cook, fold laundry, or ride a stationary bike. Perform a step routine or go up and down the stairs repeatedly for a good workout.
- Do squats while your food cooks or walk on your tiptoes, in a duck walk, or in a half-squat position.
Engage in Aerobic Exercise. Aerobic exercises are designed to elevate your heart rate, improving your overall fitness and helping you become healthier. If your goal is to shed some weight, these exercises will be crucial, but they are also essential for getting in shape.
- Try biking, which not only gets you outside but also provides an excellent workout.
- Consider jogging or speed walking, both are great, easy, and free ways to exercise!
- Swimming is another fantastic full-body workout that you can enjoy in the water.
Stay consistent! Achieving fitness goals requires consistent activity at least every other day. Sporadic workouts won’t bring the results you want. Develop a plan and stick to it.
- Avoid overworking yourself. Take at least 2-3 rest days per week to allow your body to recover and build muscle. Rest is just as important as the exercise itself!
EXPERT ADVICE
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
Create a consistent workout schedule. One of the most effective ways to stay on track with your fitness goals is by adding workout sessions to your calendar. For example, aim for 3 strength training days and 3 cardio days each week. However, don’t be too hard on yourself if you miss a session—completing one or two workouts a week is far better than quitting entirely.
Get a workout buddy! Research shows that having a friend or partner to exercise with can significantly increase your chances of staying motivated and committed to your fitness routine.
Healthy Eating
Achieve a calorie deficit. To shed pounds while getting fitter, you must create a calorie deficit. This means consuming fewer calories than your body needs to maintain its current weight, prompting it to burn fat. Find out how many calories you need to maintain your weight and then plan your daily calorie intake (usually around 2,000 calories per day).
EXPERT ADVICE
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
It's possible to lose weight without exercising regularly. The key to weight loss is controlling your calorie intake. This is a vital step that cannot be skipped. Make sure your diet is balanced, with foods that are low in calories but high in nutrients. Additionally, increasing your daily activity levels will help you burn more calories.
Eliminate sugar, salt, and unhealthy fats from your diet. Sugar, salt, and unhealthy fats can prevent you from achieving your fitness goals. Avoid sugary beverages like soda and foods high in saturated or trans fats (such as margarine and partially hydrogenated oils). Instead, opt for fruit as a dessert and include healthy fats like omega-3 fatty acids, which are found in fish, olive oil, and nuts.
Maintain balanced meals. A well-rounded diet consists of protein, carbohydrates (from grains), fruits, vegetables, and dairy. Ideally, whole grains should make up about 30% of your intake (unless grains are inflammatory for you), fruits and vegetables another 30% (leaning more towards vegetables), dairy at 15%, and very lean protein at 15% or up to 40% if you reduce carbs. Minimize unhealthy fats, processed carbs, and sugar to no more than 4% of your diet.
- Fats come in different types. Some are beneficial, while others should be avoided. Steer clear of trans fats (common in many baked goods and snacks) and limit saturated fats (found in ground meats, sausages, fried foods, and butter). However, healthy fats like monounsaturated fats (found in olive oil and avocados) and polyunsaturated fats (found in fish and walnuts) are beneficial.
- Examples of whole grains include whole wheat, oats, quinoa, and brown rice.
- Healthy fruits and vegetables include chickpeas (great for making hummus), beans, kale, spinach, broccoli, blueberries, strawberries, lemons, and pears.
Control your portion sizes. Be mindful of portion sizes to avoid overeating and taking in more calories than necessary. If you're unsure about portion sizes, try using a smaller plate. Drink a glass of water with each meal, and eat slowly to allow your body time to feel satisfied.
Prioritize lean protein. Protein helps you feel full and boosts energy levels, but processed protein-rich foods often contain unhealthy fats. Opt for lean proteins to keep your fat intake in check. Include small amounts of low-fat, low-carb hard cheeses.
- Examples of lean protein include chicken, turkey, fish, eggs, and lentils or beans.
Sample Diet and Exercise Plan
Start your day with breakfast. A balanced breakfast with protein, dairy, and carbs can provide a natural energy boost. Try rotating through these breakfast ideas:
- 1 cup of vanilla yogurt, 2 cups of melon, and ¾ cup of cooked oatmeal.
- 1 cup of low-fat cottage cheese, 1 banana, and 1 whole-wheat bagel.
- 2 scrambled eggs, ½ cup of blueberries, and 2 slices of whole-wheat toast.
Have a nutritious lunch. Lunch is an excellent opportunity to get some protein for energy and vegetables to keep you feeling light as you power through the afternoon. Consider these lunch combinations:
- Arugula salad with salmon, onions, and tomatoes, topped with Italian dressing.
- Pita stuffed with chicken, tomatoes, carrots, cucumber, and feta.
- Rye bread sandwich with spinach, mozzarella, hummus, and tomatoes.
Keep your dinner light. Opt for a smaller meal earlier in the evening to allow your body time to digest before sleeping. Here are some examples of healthy, satisfying dinners:
- Lemon pan-seared chicken, steamed broccoli, a side salad, and garlic mashed potatoes.
- Quinoa with bacon pieces, peas, and carrots, with a side of steamed kale.
- Grilled salmon with roasted asparagus, spinach salad with cherry tomatoes, carrot slices, and vinaigrette dressing.
Snack smartly. Enjoy a light snack between breakfast and lunch and again between lunch and dinner. This helps prevent hunger pangs and can keep you from overeating during meals. Healthy snack options include:
- Carrot and celery sticks.
- ¼ cup of hummus and 3 pieces of broccoli.
- Apple slices with a handful of almonds.
Stay hydrated. Drink 16 ounces of water with each meal and aim to drink at least one additional glass throughout the day.
Stay active. Take the stairs instead of the elevator, stand while working at your computer, and use your lunch break to take a brisk walk around the building.
Exercise regularly. Aim to exercise for at least an hour each day, but you can break it up into smaller sessions. Make sure that during each workout, you raise your heart rate for at least ten minutes. Here are some exercise ideas to incorporate into your daily routine:
- Start your day with 2 minutes of planks, 4 minutes of jumping jacks, and 4 minutes of squats (keeping thighs parallel to the floor, not deep squats). Include some sets of push-ups, focusing on maintaining good form.
- If you have time in the morning, go for a 30-minute brisk walk or jog.
- After work or school, hop on a stationary or mobile bike for a 30-minute ride.
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Reader Poll: We asked 319 Mytour readers about their favorite ab exercises, and only 11% selected bird dogs. [Take Poll]
- Bird dogs are particularly beneficial if you have back pain, so if other ab exercises strain your back, give bird dogs a try.
Workout Plans, Beginner Exercises, and Nutrition Tips
Setting Realistic Workout Goals
Enjoyable Exercises for Beginners
Essential Foods for Staying in Shape and Foods to Avoid-
Stay hydrated during your workout sessions. Remember to drink water regularly and don’t let yourself go too long without it.
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Make sure to warm-up before you exercise and stretch afterward to prevent injury and promote flexibility.
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If you prefer to work out solo, consider using an iPod to listen to podcasts or audiobooks. This will transform your exercise time into productive time, allowing you to learn or be entertained while you work out.
Precautions to Keep in Mind
- Never go straight to bed right after eating a meal.
- Always warm-up before engaging in any physical activity to reduce the risk of injury.
- Begin your workout routine slowly and gradually increase the intensity and repetitions as you build strength and endurance. Overexerting yourself at the start can lead to sore muscles, frustration, and burnout.
