They just want more defined abdominals, a pert butt, or less flabby legs and arms. There are some how does exercise help you tips and tricks, but the key is to be consistent with them. You can’t do lunges for a week and expect miracles. Your body will change over time with the right diet and exercise. Be warned that some physical traits are genetic and more stubborn to change.

How does exercise help you to become physically fit :

what should my weight be

Body builders and athletes often want to gain muscle mass to strengthen their bodies and to achieve a certain, buffer look. This requires a two-fold approach. You need to do a lot of resistance training, particularly on the part of your body you want to build up (usually arms, shoulders, chest, back, or legs). In order to be successful, you need to steadily increase the weight you lift, don’t stop at what you are comfortable with; push yourself just a hair further each time. However, if you are going to be bench-pressing or otherwise lifting very heavy weights, you must have a spotter present for safety purposes. You also need to take a day off to recover in between workouts so that the muscle has a chance to grow. The other thing you need to do is increase your protein intake. Lean meat, poultry, fish, and eggs are all great. If you are a vegan, there are plenty of meat-free alternatives to increase the amount of protein you consume, but be wary of soy products. They can have a negative impact on steady muscle growth. Do not use steroids to speed up your progress. Those are all terrible for your endocrine system, and bad for your physique in the long haul.

Must Read : making exercise a habit

If you are striving toward a longer, leaner, less bulky look, your exercise routine will be different from that of a body-builder’s. You don’t need to focus quite as much on resistance training, and increasing the weight you lift is not the real concern, in fact don’t do it, keep the weights small. If you lift too much you will wind up with extra muscle under fatty tissue making you look bigger and bulkier. You do need to focus on brisk repetition and increased frequency of your workouts if you fall into this category. That is precisely how you tone a body part without building it up too much. Aim to exercise six days a week. It doesn’t have to be a long workout everyday, but do something.  You should also consider trying yoga or Pilates, dance, or another activity where stretching and lengthening movements are emphasized. Most cardio exercises, like running walking and swimming will also be helpful, as will a lower calorie diet. However nicely toned your thighs or abs are won’t make a bit of difference if they are covered in extra fat.

How does exercise help you live longer :

metabolism diet plan

As always, hydration is one of the most important factors in properly-functioning muscles. There are also several nutrients that help people avoid strain: calcium, magnesium and potassium. If you are eating a balanced diet and taking a multivitamin, this shouldn’t be a chronic problem for you.

Get plenty of rest each night, seven to eight hours is ideal. Sleep is irreplaceable to your health. It balances your hormones and uses the energy that is normally used for daily, mundane tasks for cell turnover, digestion, brain processes, and other necessary functions, all while you are completely unconscious, let alone needed to participate. It’s really quite magical.

Manage stress. Stress hormones like cortisol have the immediate impact of speeding metabolisms up, but in the long run you put on a lot more weight. You can reduce your serum level of cortisol through working out, meditation, even simple breathing exercises. If you struggle with mental illness, reach out to someone! Talk therapy could lower the physical and mental pain caused by excess stress.

Avoid alcohol, especially the night before an intense workout. It will dehydrate your body and make you groggy. Do not smoke. If you do, the circulatory system, upon which your entire body (including your muscles) relies, will begin to deteriorate.

Limit caffeine intake. Like alcohol, it is a diuretic, and can increase cortisol levels. One or two cups of coffee in the morning should be fine, as is a diet coke or iced tea with lunch. Just be aware that it all adds up. For every caffeinated beverage you drink during the day, try to have one or two glasses of water. This will help your body to function optimally. You will metabolize things faster when you are hydrated. This means more drastic fat loss and quicker muscle built.

If you are losing weight, be aware of your eating habits. This may seem obvious, but people count calories without really minding what is going into their mouths. Eat when you are hungry, never skip a meal or deprive yourself, but really stop when full. Don’t eat something just because it’s there, or because you’re bored, and don’t let someone guilt you into finishing an expensive meal, or one they have prepared for you. It will only hurt you in the end. When possible, refrigerate the meal and save it for a time when you really are hungry. If you are halfway through an impulse-purchase bag of chips or candy and realize you do not want it anymore, toss it out before you have a chance to second-guess your decision. Sugar makes us feel good in the moment, but it will not solve all of our problems.

How does exercise help you increase your chances of eating healthfully by stocking your home with low-cal snacks. Carrots and humus are great, as are any vegetable. If you want something saltier go for nuts, if you want something sweet, reach for a tangerine or frozen berries. Take sips of water in between bites. By the weekend, you might allow a cheat meal!