3 ways to have an athletic body

3 ways to have an athletic body
3 ways to have an athletic body
Anonim

Getting serious about a fitness program is a positive, life-changing decision. Regular physical activity helps prevent and treat many health problems and harms associated with certain cancers, stroke, type 2 diabetes and many other conditions. Exercise increases energy levels by sending oxygen and nutrients to tissues and helps the heart and lungs to work more efficiently. They also put you in a good mood because they release endorphins (chemicals that make you happy) and serotonin (which relieves depression). You will be more confident about how you look and what you can accomplish. You will be able to push your limits both mentally and physically. With an athletic body, you will burn more calories, you will have better joint stability and your bones and ligaments will be stronger.

Steps

Method 1 of 3: Engage in regular physical activity

Get an Athletic Body Step 1

Step 1. Get daily physical activity

It is advisable to do at least 30 minutes of physical activity per day. If you can't work out for half an hour at a stretch, divide your exercises into two 15-minute sessions or three 10-minute sessions.

  • Get at least 150 minutes of exercise per week. Spread this time over the week. Alternate between moderate and intense physical activity. Brisk walking, swimming, or even gardening (like mowing the lawn) are examples of moderate exercise. For more intense activities, try running, dancing, or basketball.
  • Once you have adopted a regular training program, you will need to focus on building athletic qualities such as speed, power, agility and balance.
Get an Athletic Body Step 2

Step 2. Improve your muscle strength

Work your muscles at least twice a week. Weight lifting is a good example of strength training exercise.

  • Some exercises you can include in your training program include: Thigh Curls, Deadlift, Power Clean, Bench Press, Reverse Grip Deadlift, Pull-Up high bar, military press and repulsion on a bench.
  • Lifting weights and using a weight machine are just one example of exercises to improve muscle strength. You can also try other activities like rock climbing or intensive gardening.
Get an Athletic Body Step 3

Step 3. Get high intensity interval training

Make high intensity interval training part of your weekly routine. The intensity of cardio exercises will help you improve your speed and lose weight quickly.

Start with 15 to 20 minutes of interval training once or twice a week. Uphill running, power sled, treadmill interval running, and rowing are great workouts

Get an Athletic Body Step 4

Step 4. Develop your power

Power is the ability to lift loads quickly. You can train your muscles to move quickly with an exercise you are already familiar with.

Choose a strength training exercise like the squat or deadlift. Use a lighter load than usual. Raise it as quickly as possible, but lower it slowly and in a controlled manner for 3 to 4 seconds. Rest for 1 second and then lift the load again as quickly as possible

Method 2 of 3: Eat a healthy diet

Get an Athletic Body Step 5

Step 1. Don't give up carbohydrates completely

The brain and nervous system need carbohydrates to function properly. If you let them go completely, you will feel irritable, tired and lethargic. Getting the right amount of carbohydrate is the first thing you need to do in the morning and after your workout. 45-65% of your daily calories should be made up of carbohydrates obtained from whole grains, legumes, vegetables, fruits and vegetables.

Get an Athletic Body Step 6

Step 2. Eat enough fiber

Soluble fiber improves cholesterol and blood sugar levels. Good sources of fiber are oats, beans, apples and oranges. Insoluble fiber helps prevent constipation. Eat more vegetables and whole grains to increase the amount of insoluble fiber in your diet. Women need 20 to 30 grams of fiber per day, and men need 30 to 35 grams per day.

Get an Athletic Body Step 7

Step 3. Eat protein

Proteins are essential for growth and development. They provide the body with calories and energy. 10-35% of your daily calories should be protein. Excellent sources of protein are found in animal and plant products. The preferred plant foods are beans, lentils, soy products and unsalted nuts. Meat, poultry and dairy products are good sources of animal protein. They must be lean or low in fat.

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Step 4. Don't forget the fat

Fat contains a lot of calories, which helps in gaining weight. Certain types of fat increase the risk of heart disease and other health problems. However, fat also helps the body absorb vitamins, keeps the immune system functioning, and maintains the structure and function of cell membranes. Fat sources should represent 25-35% of your daily calories. It is important to focus on unsaturated fats found in foods such as lean poultry, fish, and healthy oils (olive oil, rapeseed oil, and walnut oil).

Get an Athletic Body Step 9

Step 5. Hydrate

The body's water reserves need to be replenished for it to function properly. Men need 13 cups of water (3 liters) per day and women need 9 cups (about 2 liters) per day.

You should drink water before, during, and after your exercise. Drink more water when you exercise because you lose a lot of fluid when you sweat. It is advisable to drink between 1.5 to 2.5 cups of water (600 milliliters) more for a short training (less than an hour). The amount of fluid needed depends on the amount of perspiration, but also on the duration and type of exercise. Modify your water consumption accordingly

Get an Athletic Body Step 10

Step 6. Consider the option of taking supplements

Supplements will help you eat a balanced diet.

  • Supplements can be used after you have adopted a well-structured diet. The best known, for those who want an athletic body, are creatine, glycerol and glucosamine sulfate. Creatine is a substance produced naturally by the body. Used as a supplement, it improves strength and potency. Glycerol is a supplement that helps you stay hydrated longer, which improves physical performance. Glucosamine sulfate helps rebuild cartilage and prevents joint pain.
  • Eat smaller amounts of protein throughout the day to get the most benefit from their muscle building and repairing abilities. Supplements like protein drinks and bars are great sources of protein to take between meals. Please eat a high protein snack within 30 minutes of your workout to maximize amino acid efficiency.

Method 3 of 3: Motivate yourself

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Step 1. Be positive

The gym can be an intimidating place, especially if you're new. It's easy to let negative thoughts invade your mind, but it's important to stay motivated.

  • Think “I can. "" I can lift that weight. "" I can run another lap. "
  • Replace "I couldn't" with "I could." "" I'm going to do 5 more reps. "" I'm going to do an extra set. "
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Step 2. Forget the excuses

Don't let excuses get in the way. Below are some examples of the most common excuses.

  • " It is raining. »Don't let bad weather keep you from working out. Keep up your exercise rhythm by training at home.
  • " I am too tired. It is important to give your body time to recover, but sometimes you may be just plain tired. You have to keep in the habit of training. It's okay if you can't give yourself 100% every time you go to the gym. Training that never took place is the only type of bad training.
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Step 3. Stay focused

Promise yourself to stay in shape by sticking to healthy habits.

Healthy habits involve daily exercise at the same time, thoughtful eating, and patience with yourself. The results aren't immediate, but it's important not to give up

Advice

  • Take photos of yourself regularly. You will be motivated at the sight of the road traveled so far.
  • Listen to music like electro while practicing, it will motivate you and make you forget the pain of the effort.

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