There are certain facts in life that every man needs to know. Here we reveal insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance, and maintain a healthy eating habit.
Obesity is widespread, and nearly three out of every four men are either overweight or obese. According to the U.S. Centers for Disease Control and Prevention, about 50% of men don’t engage in leisure-time physical activities for more than 10 minutes.
There is the need for men to start adopting better habits for the sake of your kids, as a recent study in the Journal of Nutrition Education and Behavior found that fathers have a major impact on kids’ food choices, which can, in turn, affect their own risk for weight problems.
Quick Fitness Tips
Let the following simple tips motivate you to power your body with a healthy diet, regular exercise, and healthy lifestyle.
Regardless of your training goals, healthy eating is the backbone of a great life. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to run into problems. Maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and healthy fats.
Eating only three daily meals is not such a great idea. It sounds funny, but you may not be losing weight because you don’t eat enough. You are therefore advised to eat five times a day (about every three hours), to stimulate your metabolism.
This meal plan should include two mini-meals between three basic meals, and eat less as the day goes on, because, activity levels decrease throughout the day.
Make sure chicken breasts, (and) meats and pasta are not in large quantity in your meals. Also use smaller bowls, plates, and cups when serving yourself because studies show people serve themselves 20-40% more food when they’re using larger plates.
Avoid Diet Boredom with New Foods by adding new and unusual tastes to your meals. This helps you to stay interested in eating right and ensures that you’re getting a wide variety of nutrients. If you eat only a limited range of foods, including foods that are good for you, you could become deficient in some essential vitamins and minerals, which can lower your energy level.
In addition to lean protein and low-fat dairy staples, including exotic fruits and vegetables and different types of whole grains. Read further on Healthy Food Tips You Should Know.
Workout Routines: Understand The Basics Of Exercise for Building Muscle
There are certain muscle-building basics, but first, you should increase your caloric and complete protein intake, so that your body has enough building blocks to get bigger.
Then, upon entering the gym, you should focus on your form, and perform compound movements and train with weights on average around four times a week.
Never underestimate the importance of rest, since muscle tissue grows outside of the gym when you’re giving your body time to relax and recover.
Work on your flexibility, since one of the key differences between a man’s and a woman’s body is that men are generally less flexible than women.
Flexibility is important, and stretching your muscles regularly will help you move more efficiently. It can also help you stay injury-free and can relax your muscles, helping to reduce stress.
As a general rule, men’s hamstrings, shoulders and lower backs need to be worked on more than other areas of the body, and attending yoga or Pilates classes can help you improve your flexibility. Remember to pay special attention to these parts mentioned above in your flexibility sessions.
Vary Your Fitness Routine and alternate your exercise activities to stay motivated to work out. Variety is good for both the mind and body. Your body can get used to the same thing if it’s done over and over again, but to keep your body guessing, you should combine different types of fitness workouts
Develop a method to mix up a cardio workout like running with strength training, yoga, and martial arts, or vary your tempo within any one activity through interval training.
Cardio exercise gets your heart rate up and burns off calories, and running provides a great cardio workout, said White. You can start out slowly by alternating walking and running intervals and you can also burn calories throughout the day by taking a few simple steps such as taking the stairs instead of the elevator and parking your car farther away from the office.
Understand Strength-Training Basics
If you want to build strength, you have to set goals and be patient. Remember that if you stay determined, your goals can be accomplished.
Find a Fitness Buddy to offer you that extra motivation to stick with your fitness and diet plan. Don’t go it alone, but enlist the help of a buddy. That can keep you both focused on fitness, and will make you feel challenged.
Try New Things and explore new ways to get fit. Working up the courage to try new things is one of the biggest obstacles most men face when it comes to working out, but doing different types of fitness activities means that you work different parts of your body and in so doing you improve your flexibility, your core strength, and your balance.
Choose Supplements Intelligently
Some men, especially, trainers and lifters feel that supplements can play a key role in boosting muscle gains. For such individuals, chances are, you’re already taking protein supplements like Creatine, which seems to be about the most effective strength- and size-building supplement.
To boost your performance, you may also want to try peppermint, because the scent alters the perception of how hard you’re working out. This makes it seem less strenuous and easier to complete.
In supplementing, remember that reading package labels is a must to keep from sabotaging a healthy diet with oversized portions and unhealthy ingredients in processed foods.
Avoid supplements or foods with Trans fats and sugars, and look for high-fiber foods, which contain more than 3 grams of fiber per serving. Remember that the more fresh foods you add to your diet, relative to processed lunch meats or prepackaged meals, the easier it is to ensure that you’re getting essential nutrients daily.