A Beginner’s Guide to Getting Fit: Let’s Get in Shape

So, you just finished watching an action movie where the lead characters looked so buff and well-sculpted that you couldn’t help but decide you’re going to get in shape and it all starts today.

The next thing you do is hit the supermarket by the street and grab low GI health bars, quinoa cereals and all sorts of healthy stuff that catch your eye.

But wait! There’s a problem – You have set fitness goals and stocked up on low fat dairy, gluten free snacks and nutrition rich foods but you don’t quite know how to go about your fitness regimen.

gluten free snacks

Don’t fret! By the end of this blog, you will know exactly how you will get in shape.

Let’s build more stamina

Stamina and endurance go hand in hand and provide you the ability to sustain prolonged physical activity.

  • Start slow and don’t push yourself into an intense, rigorous program.
  • Aerobics and cardiovascular exercises is the best way to enhance stamina.
  • Combine your strength training with cardio workouts.
  • Reduce the amount of rest between your sets and rest days.
  • Ditch the routine once in a while and switch up workouts.
  • Besides physical activity, stick to a well-balanced diet that includes low fat products, vegetables and fruits.

Steps toward a Stronger You

Strength isn’t just about big muscle mass and greater capacity. Being stronger means being able to look fit, lift heavier, run faster and hit harder.

  • Stick to proven strength training exercises including bench press, shoulder press, squat and dead-lift.

The Sure-fire Flexibility Training

You will find countless flexibility training routines and programs on the internet. But since we all have different fitness goals and we might want to work on different body parts, it will be a good idea to avoid that off-the-shelf approach and follow these tips instead.

  • Determine your flexibility needs. There can be many reasons to work on your flexibility. You may need to deal with post-workout soreness, improve performance, decrease risk for injury or simply want to be able to do daily chores that involve a lot of bending and stretching easily.
  • Use dynamic movements such as arm circles, rope skipping and jumping jacks to warm up.
  • Do static stretching after you are done exercising to cool down with light activity.
  • Once you have achieved a great deal of flexibility, retain it. Try new ranges of motion and exercises every once in a while.

Final Word

This might be the first you have decided to shed weight and get in shape or maybe you have had ten failed attempts before and now you just want to make sure things work out this time.

Well, if you follow these tips and consider the pointers mentioned above, you will not only improve your stamina, flexibility and strength but you will be able to lead a healthier lifestyle and avoid a number of problems linked to muscle and bone health.

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Smart Snacking Swaps Your Need to Make for a Healthier You

It’s tempting to reach for a bag of crispy potato chips or grab a chocolate-filled doughnut when it’s snack time. Well, with so many irresistible yet mouth-watering snack foods out there, it is only natural to give in to your snack cravings.

So, if it’s only irresistible, is it okay to indulge in mindless snacking?

No!

The point of snacking is to not just keep your stomach full until your next meal but to regulate blood sugar and fuel your body while preventing excess hunger. That said, your snacking choices certainly affect your energy levels and overall health.

chia snacks

Unfortunately, most people reach for candies, cookies, muffins, crackers, pretzels and other tempting yet unhealthy options when it comes to snacking.

To help you enjoy the benefits of nutritionally balanced snacks, we have pulled together a few healthy snacking choices which can replace your regular unhealthy snacks.

  • Swap candies and chocolates for health bars

A standard-size candy bar contains 230-280 calories, 15gm of fat and about 7 teaspoons of sugar. A standard health bar on the other hand contains 150-180 calories along with essential nutrients like protein, carb, minerals and vitamins. Clearly, low-GI low-fat heath bars serve as an excellent replacement to candy bars and chocolates filled with sugar and fillers.

What’s more, health bars are available in a variety of flavours to help satisfy your craving with Chia snack bars, quinoa bars, nut bars and muesli bars being some of the most common and healthier choices you can go for.

  • Swap a cappuccino for a protein smoothie

A cup of coffee has its own benefits. However, the milk, flavorings and added sugar in your regular cup of coffee can ruin the results of your weight loss regimen.

While a standard medium-size full-cream milk cappuccino contains approximately 140 calories, a smoothie (made with veggies and fruits) loads up on protein and healthy fats that help to keep you full and energised for a long time.

  • Sweetened yoghurt for chia pudding

Flavoured or diet yoghurts are a great snack in terms of taste and may even seem like a healthy snack option. However, these delicious snack treats are high in sugar content which can interfere with your weight loss goals.

For a quick snack fix, replace your regular diet yoghurt with chia pudding. Not only are chia seeds a rich source of protein, fibre and omega 3 fatty acids but when mixed with milk and fruit, they can turn into a nutritious filling and guilt-free snack.

Likewise, you can swap other daily snacks that are high in unhealthy ingredients such as ice cream, crackers and pizza for frozen fruits, veggies, kale chips, popcorn and more.


There are endless options to turn your mindless snacking into a healthy practice. Rather than just satisfying your taste buds with tempting unhealthy options, opt for snack options that not only soothe your cravings but offer nutritional benefits for your body to maintain its energy levels.