To stay fit, eat healthy and do exercise
The thought of getting fit may seem stressing, but the payoff is worth it. I’ve laid out the steps you should take to get yourself onto the path that leads to the fitter and healthier you.
Mabruk Juma, a gym instructor in Bungoma notes that if you want to get fit you must develop the right attitude.
He says that though the mind may not be a muscle, but it’s still incredibly strong, and can make the difference between succeeding and failing at your goal.
He goes on to say that being fit is a marathon, not a sprint, and it requires making changes to your entire lifestyle.
Mabruk said, with the mind set, you can abandon the changes you make as soon as you reach your ideal fitness goal or you risk slipping into your bad habits again.
“Being fit should mean incorporating things into your life that you can eventually do by habit.” he posed.
He added that if you want to be fit you have to keep track of your progress and be proud of minor improvements, “It is a good idea to start a ‘fit journal’ so that you can keep track of when you work out, what you do, and for how long. You can also log what you eat each day. You may find that when you have to write down whether you snacked or not you may be less inclined to snack.” he advised.
“Don’t think that just because you have one setback, you may as well scrap it all and give up for the day. Don’t be discouraged if you stop losing weight or stop gaining muscle; remember that, overall.” Said Mabruk
He said you need to create a commitment contract with yourself by setting goals for yourself and then decide upon a reward for yourself.
Pick an item that you really want or something that you really want to do like for instance, make a contract with yourself that states that if you go on a run for 30 minutes every day you can buy that beautiful dress or cute shirt you have had your eye on for some time..
Mabruk said he always ensures his students incorporate more physical exercise into their daily routine by regularly challenging them to keep them fit
He challenges those that want to be fit to take the subway or bike to work or school instead of driving and If that’s not possible, park several blocks away from office building to force into two 15-minute walks every day.
“Cleaning your house vigorously. You’d be surprised how physically taxing housework is: dusting your shelves, cleaning your toilets, doing the dishes, mowing the lawn, pulling weeds, and cleaning the garage will definitely give you a workout and making yourself and your family clean parts of your house on a regular basis, “added Mabruk
He also said exercising in the office is completely possible to make sitting at your computer into a calorie-burning activity and you can stretch and workout your muscles by doing leg lifts, oblique reaches, and lower back reaches, among others.
About what to eat Mabruk said you’ll need more food, but not just any food—you need healthy, energy- food that will jump-start the next phase of your day, not weigh it down.
He said one has to cut out unhealthy snacks and replace them with fruits and vegetables.
The high fiber and water content will make you feel full, and the high vitamin and mineral content will nourish the body naturally and try to make meals that are half fruits and half veggies.
Eat lean protein foods. Try to buy meat that is lean (which means that it has a lower fat percentage). Eat beans, eggs, and seeds to boost your protein intake without the fat that comes with meat. Eat seafood at least once a week. Seafood contains protein as well as omega-3 fatty acids (which is the heart-healthy kind of fat)
Cut back on solid fats. These include items made with butter or shortening such as cookies, cakes, and other desserts.
They are also found in processed meat like sausage and bacon, as well as in ice cream and pizza. Solid fat is the kind that results in one hitting the gym a lot more
He also added that drinking of water 1.5-2 liters each day keeps you hydrated and promotes optimal metabolic activity, moreover, water takes up a great volume in your stomach, so you will feel fuller without having consumed many snacks or meals and this is a great tool to keep off the excessive calories that you don’t really need but consume due to psychological eating or not knowing your satiety levels.
Carry a reusable water bottle around with you at all times. You’ll be surprised how easy it is to get in your recommended 1.5-2 liters (0.5 US gal) of water each day.
It’s also cheaper than purchasing drinks whenever you get thirsty and better for the environment.
Drink water instead of sugary drinks like soda. If you feel less compelled to drink water because of its lack of taste, try infusing your water with your favorite fruits, like strawberries, blueberries, lemon, orange, and lime.
Mabruk said by one training hard to stay fit in the long run, you should perform regular maintenance on your body, just as you would with a car.
Take yourself to the doctor and dentist regularly to make sure everything is running smoothly on the inside and to prevent any potential problems from arising.