LET 2017 FIND YOU HEALTHIER, STRONGER & FITTER

No time like the present to start exercising. As we step into 2017, it’s important that you commit to a healthier, stronger and fitter you. No time like the present to start exercising. Start with small goals and build on it. Make 2017 the beginning of the best version of yourself inside out. Listed below are 17 tips that may help.

1. Regular physical activity promotes health, wellbeing and healthy weight. Find ways to get active, stay active and become more active.
2. Having exercise goals is extremely important. Make sure its practical, achievable and healthy. Your program should be carefully planned to ensure that it is appropriate to meet your goal.
3. Exercise will lead to effective weight loss only if combined with well-balanced low calorie diet and adequate rest.
4. Strength training is for everyone, both genders and all ages. This type of training helps to build muscles, power, endurance, tone and is used in various sports specific trainings to improve performance.
5. A well-managed midsection is not just a major contributor to a proportionate physique but also an important aspect of a healthy body. Daily body movements such as pull, bend, arch, extend, swing, throw and twist are made possible by the midsection muscles.
6. More is not always better. If your training frequency, volume, and intensity are too high and your recovery phase too short, your body will suffer a progressive physical breakdown resulting in lower levels of performance and results.
7. Make nutritious food a priority. Eat healthy, natural, fresh foods. Avoid processed and packaged foods as much as possible. Ensure you are getting a lot of seasonal fruits and vegetables in your diet. Try going vegetarian at least 2-3 days in a week.
8. Don’t count your food (calories), instead feel it. If it feels good in your stomach (no aches, pain, bloating, discomfort), it’s good for you.
9. Exercise dropouts are most likely people with low self-worth and poor body image. The common excuse being lack of time and commitment. It is important that if you have barriers to get on an exercise program, you should discuss it with a professional trainer who will guide you and proactively create strategies that will help you overcome them.
10. Pre-workout meals should be eaten between 2-4 hours before training, leaving enough time for your stomach to settle so that you can feel comfortable, not too full and not too hungry.
11. You should be properly hydrated before your workout. You should take small sips of water during your workout. After a heavy workout, if you are thirsty don’t glug the water down, drink slowly.
12. Don’t feel disheartened if you are not seeing results immediately.The body will go through physiological adaptations (acute changes) immediately after beginning your exercise program. However it takes 6-8 weeks of consistent work for visible (measurable – chronic adaptations) results to appear.
13. If you think you have no energy to exercise, know that without exercise you will have no energy. It’s a vicious cycle and if you are successful in breaking it with physical activity, it will be the best gift you can give yourself and your loved ones.
14. Weight loss or fat loss should have a scientific and healthy approach. The only way that you will lose weight really fast would be through starvation and extreme deprivation of food. Quick weight loss is only temporary and most of the time when you lose weight fast, you gain it all back even faster.
15. Despite trying very hard, if you have missed a few sessions or a few classes, don’t get discouraged. It’s not the end of the world. You can get back to it. Focus on what made you feel good when you exercised... stay with it.
16. Exercise treats mild to moderate depression as effectively as anti-depression medicine. Experts believe that physical activity increases serotonin, a brain chemical that fights negative thoughts and depression.Exercise also releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
17. Regular activity is an investment in your mind, body and soul. When it becomes habit, it can help foster a stronger sense of self-worth since you take the time to take care of yourself.

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Sandesh Palungwa Limbu, Certified professional fitness instructor, founder of RAGE Fitness, and specialises in mixed martial arts.