Cardio supports healthy weight goals, improves blood pressure and blood sugar, decreases your risk for heart disease and stroke, improves sleeping habits, and elevates your mood. [2] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Your 150 minutes of aerobic activity might look like walking briskly, an easy bike ride, or just spending time cleaning the house. [3] X Research source
It’s typically recommended to do anywhere from 2-3 days of strength training each week. Do exercises that workout each major muscle group in your body, like your arms, legs, core, and back. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Try doing bicep curls to target your arms. Perform weighted squats to work your legs and glutes. Try renegade rows to strengthen your core and abs.
Doing push ups, which work out your chest, shoulders, and arms. Performing squats, strengthening your glutes and the rest of your lower body. Doing pullups, which work out your back and the rest of your body. Performing crunches, which are a great ab workout. Holding a plank, which builds your core strength.
These types of workouts burn a lot of calories in a short amount of time, especially calories from fat, and have been shown to keep your metabolism raised long after the workout was completed. [8] X Research source Although HIIT workout classes are popular, you can also do HIIT at home.
Your local gym likely has fitness classes on offer, but you can also take a class at a fitness studio. There are normally great deals for new members, so you can try out your new class before spending too much money on it.
The amount of rest days you should take depends on your training regimen. If you’re looking to bulk up with big muscles, you’ll probably need to take more rest days each week to give your muscles time to grow.
While you don’t need to avoid them completely, processed foods like pastries, candy, processed meats, and chips tend to get in the way of your body goals. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you’re trying to build muscle, be sure that you’re getting plenty of lean protein from sources like chicken, eggs, fish, or tofu. [13] X Research source
Most health professionals recommend consuming at least 8 glasses of water daily. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Stick to clear, no-calorie fluids. If you’re looking for more flavor than regular water, try adding a slice of fruit to a glass of water for a refreshing drink. Unsweetened tea is also a great option.
Underweight individuals are at increased risk for infection, osteoporosis, hair loss, and loss of lean muscle mass. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Being overweight can lead to increased risk of diabetes, high blood pressure and heart disease. [18] X Trustworthy Source US Office on Women’s Health U. S. government agency providing resources for women’s health Go to source Obsessing over the number of calories you take in can hurt your mental health—if you feel like you’re constantly thinking about calories, take a break from counting them, and just focus on eating nutritious food. [19] X Research source
In addition, you might notice you have dark circles or bags underneath your eyes or just look tired and fatigued. This won’t fit in with your goal to have a great-looking body. If you’re struggling to sleep, shut off all the lights and anything that makes distracting sounds. An eye mask or earbuds might be helpful.
Smoking is known to cause a variety of adverse health problems (including cancer), but some more visible effects include wrinkly skin, yellow teeth, tooth decay, and gum disease. Continued alcohol use can lead to a variety of mouth problems including loose teeth. It can also cause issues with your skin. [22] X Research source
In addition, stress may lead to overeating or craving higher calorie “comfort foods. " This can work against your fitness goals. Try to destress and relax by listening to music, reading a book, going for a walk, or talking to a friend or family member. If you cannot control your stress alone, seek the help of a therapist or a life coach.
Keep track of your goals in your journal. As you lose weight, get more fit or ditch bad lifestyle habits, jot down notes about these so you can see your progress. Considering downloading a fitness tracking app on your smartphone. You can track your food, nutrition, calories, and fitness goals.
Changing your body image can feel tough, but it’s possible. Don’t let social media or celebrity culture make you feel bad about yourself—your body works hard to take care of you, so always be grateful for the one you have.
