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10 Ways to Get Fit and Healthy

1. Build muscle

Strength training strengthens your muscles. Muscle burns fat. Your heart is a muscle. Having a strong heart is… good/bad? Say it with me: GOOD! So go to the gym. Also, make sure you continue to exercise, even at a lower intensity, once you reach your weight goal. Otherwise, you risk re-adjusting your body level to where you don’t want it to be.

2. Burn fat

Before every gym session, do those cardiovascular exercises. Bike, run on the treadmill, row, do whatever you want, as long as it makes you sweat. Start slowly, maybe as little as five minutes, then increase gradually, to make sure your heart can handle it. I promise you that once you can do 20-30 minutes of intense cardiovascular exercise, and do this several times a week, your fat will disappear like… well, like something that disappears quickly.

3. Maintain a healthy diet

Don’t eat processed junk! No microwave dinners or snacks. Buy raw ingredients and cook yourself, without using too much sugar, salt, oil or butter. Make a bigger batch, and you can eat them two days in a row. Make sure you eat lots of vegetables with your meals! Vegetables contain vitamins, minerals and fiber. You want that!

4. Don’t focus only on what you should avoid

Many people go overboard with their overall calorie count and run scared of fat, but forget to make sure they’re getting enough protein, vitamins, minerals, and even water! Don’t make the same mistake. If you’re working out to build muscle, you need at least 1.5 grams of protein per kilogram of body weight. If you’re serious about building muscle, aim for 2 grams/kg.

5. Eat the right kind of fat

I hereby command you to discard the notion that fat = bad. Fat doesn’t make you fat, it does laziness and overconsumption! In fact, the right type of fat will slow down digestion, which aids weight loss. How’s that for counter-intuitive? Fish oil, olive oil, nuts, these things contain healthy fats. And they taste great.

6. Eat more fruits and vegetables

Fruits and vegetables will provide a feeling of fullness, while being very low in harmful substances. They also give you lots of vitamins and minerals. Natural things are truly beautiful.

7. Do not avoid carbohydrates

Your body needs carbohydrates to function properly, and to build muscle. Cut back on bad foods (junk food, processed foods, etc.), but keep eating healthy carbs. Such as lean meat, pasta, bread, fruits and vegetables.

8. Eat smaller meals more often

This stimulates your metabolism, and makes it harder for your body to store energy as fat. We love this!

9. Drink a lot of water

Drink two glasses of water with every meal, and never exercise without a water bottle.

10. Eat foods rich in fiber

Fiber-rich foods are your friend. As long as you don’t overeat, fiber-rich foods will increase your feeling of fullness, which will make it easier to avoid gluttony. As an added bonus, fiber helps your digestive system, which speeds up your metabolism. Sounds great, right? It is. And, oh, so easy.

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