Being in shape is much more than an aesthetic question or a mere frivolity. According to consultants, the number one reason why you do not reach your potential is not the lack of knowledge, but for reasons that have to do with your body. So much so that the world-renowned chess player Garry Kasparov was dedicated to strengthening his abs as part of his preparation for the mythical duels on the board against his rivals. The state of our body influences, and much, in our intellectual performance.
As important as it is to take care of yourself, spending a week eating only grapefruit or running marathons from one day to the next is not going to help you increase your academic performance, it can only put your health at risk. That's why we offer you in this post the best tips to get in shape in a healthy, effective and right way.
1. Miracles do not exist
Putting yourself to a system, to plan. Did you know that many experts defend that most of the weight loss diets are counterproductive because they have a rebound effect? To be fit, there is nothing better than incorporating healthy eating habits into your life, even if the weight loss is slower. It will be safer and, above all, permanent. Starve a season and then eat again as you can always make you recover all the kilos lost, and even more.
"To maintain the proper weight, it is necessary to balance the expense and the intake of food and beverages without carrying a calorie calculator on top of it all day. It is emphasized that "there are no prohibited foods. Nutritional habits have to be complete and include all foods."
2. The importance of fun and daily movement
You have finally signed up for the gym! But signing up is not synonymous with going. The initial temptation is to look for the classes that burn the most calories and stick, but that's a mistake. In the long run, people who do not find an activity that they enjoy and end up throwing in the towel and leaving. If you like dancing, go to Zumba. There is no point in hurting yourself with classes that neither appeal to you nor motivate you because you will end up leaving it. It is also essential that you adjust the intensity of the exercise to your general fitness and health.
3. Strength is important
We had learned it! To burn fat, the best thing you can do is aerobic activities, like running, swimming, riding a bike ... Well, it's not quite like that. If after a year of spinning your body remains the same and you do not notice appreciable improvements, it is that something is failing.
Strengthening the musculature is essential. Contrary to what many people think, it does not make you gain weight and get fatter.
The gentlemen of 70 years who do exercise retain more muscle mass than those of 55 who have never done anything. If you manage to improve your muscle tone, your caloric expenditure will be greater both in the gym and in other daily activities.
4. Dream about the little things
How do you read? Sleeping a little and gaining weight is related, as several studies point out. So, to get those annoying love handles to leave you forever, one of the best advice I can give you is to sleep well.
That's right. If you're lucky enough to be able to nap, it's not right after eating. The international experts recommend a walk in the 40 minutes following a lunch or dinner. This practice, which they call 'the Chinese walk', triples the calorie burn that occurs during digestion.
5. Divide and conquer
Do you have little time and you need to maximize the results of your training? So it's good to know that it's less effective to spend three hours in a row doing exercise on Friday afternoon, for example than doing 45 minutes of exercise three days a week.
Physical activity accelerates your metabolism, not only during the session in the gym, in the pool or in the park, but also during the following hours, since it causes you to consume more calories also while you are not doing physically exhausting work.
To make the most of this effect, try not to concentrate on the sport in the hours before going to bed. Because, if it is also very intense, it can disclose you and prevent you from sleeping. Try to do it in the early afternoon, at noon and even in the morning.
6. Monitor the exercise
Are you one of those who still trains without a heart rate monitor? Well, know that you may be going through braking and putting your health at risk, or staying too short. To burn fat, it is enough that your heart rate is between 65 and 75% of your maximum capacity. No need to drown, breathe heavily or give everything. To know what is this frequency, the best thing is to perform a stress test. But if you have never done one, you can get an approximate range by subtracting 220 from your age.
7. Strengthen your 'core'
This sounds so chic, and now called core, is neither more nor less than your abdominal girdle, which could be defined as the corset that holds your body and is involved in most of the movements both sports and every day that you do. What is the consequence of a weakened core? In most cases, it is most visible at the belly, which seems to be more customary to go diminutive.
It is true that, a few years ago, they told us that doing crunches did not lose the belly, but strengthening this part of the body is essential. It is our centre and it has to be the basis of a strong body because, among other things, it relieves back pain and protects our organs. What is increasingly advised against are the abdominals of all life, which are known as 'crunch type'. The least aggressive for our health are those known as isometrics, such as the famous tables or plates that are increasingly being made in gyms. But, if your goal is to lose volume or recover the pelvic floor, what is truly recommended and effective is hypopressive gymnastics.
In the case of pregnant women, experts recommend working on the transverse abdominals, if there are no medical contraindications for it. "A strong transverse not only facilitates labour and prevents back pain, but also makes the figure you had before giving birth to recover much faster," recommends an expert.
8. Do not kid yourself: sweat does not lose weight
It may seem obvious, but for many people, it still is not. Spending hours in the sauna or running at four in the afternoon, at 40 degrees in the shade, is not going to make you lose weight faster, but lose water and get dehydrated. Not to mention the very dangerous heat shocks that can occur in summer.
Avoid the peak hours of the day if you want to exercise outside, protect yourself from the sun and drink plenty of water, even while you exercise. Dehydration can affect your health and your performance.