The Ultimate Fitness Kickstart: 7 Tips to Transform Your Health in 30 Days
The Ultimate Fitness Kickstart: 7 Tips to Transform Your Health in 30 Days
Seven tips that will make you feel better, look stronger, and live healthier in one month Without further ado, let’s get into it!
Setting the Foundation - The Contrary Implications Of The slogan ‘Transforming Your Health’
First of all, understanding what is meant by the phrase “transforming your health” is critical before further discussion of how to actually get there. It’s easy to think of it as a quick fix: get down to your ideal weight, tone up slightly, and you’re ready to roll call, aren’t you? Not quite.
Transforming your health is not just about changing clothes, hair or any physical appearance. It’s therefore about creating good habits that are healthy for the body and the mind in as much as they should be activities you are able to incorporate in your daily life to signify a permanent change of attitude towards health. Think of it this way: going on a crash diet is the worst thing you will ever do, basically because even though you can shed a few dress sizes in a week, the moment you stop the diet you’ll gain all the lost weight back in record time.
Mindset Overhaul:
Health transformation, people’s health actually starts in the heart. We don’t have to be perfect to get things done, in fact when you aim for perfection you defeat the purpose of doing something in the first place but when you start making improvements on a daily basis this is how progress is achieved. It’s not always perfect – yet, what counts is merely in waking up every morning to tweak life for the better.
Tip 1: Exercise Every Day – Beginners Are Welcome
It is required to emphasise that one more myth is that you have to spend hours a day in the gym to get into shape. Not true. What is important is to be uniform all along. As little as 10 minutes of movement per day can go a long way – especially when beginning a fitness program or when you have a very tight schedule.
Why does it work? Because, any kind of activity increases your metabolism, and thus, your energy, also, it is known that exercise produces endorphins that improve your mood and also because it is easier to plan and to remain active in the long term. The body needs to move - your body is made to move.
How to Start:
Take a walk around the block, when near the walkway during lunch hour.
10 minutes of gentle stretching in the morning to bring blood into the muscles and wake up your body.
Move your feet in circles to your favourite tune in your living room. (There is no one who is looking at you so you can be crazy!)
The idea here is to walk daily, no matter how much or how little. Small wins add up.
Takeaway Action:
Put a reminder on your phone to vibrate at a specific time of the day and it reminds you to exercise for ten minutes. At some point, you just want to do more – and that is what it is all about.
Tip 2: Hydration: The Secret Weapon
That’s correct, you heard me right Water is the most basic and effective weapon in your fight against health problems. However, it is one of the most overlooked aspects. Drinking water is important to support all functions in the body including digestion, the health of the skin and the brain. And if you are trying to get in shape, being healthy can help to improve your performance and increase the rate of your muscle recovery.
But how much water is enough? The commonly used recommendation is drinking 8 glasses (around 2 litres) of water a day, however, depending on an individual's physical activity level, body weight and climate conditions this number may differ.
Hydration Hacks:
Always put a water bottle in the car, at work and anywhere you may be for the day.
You can add a slice of lemon, mint or cucumber within it to make it more attractive.
Whether it’s normal to drink this amount of water or not, using an app to track the amount of water consumed can help to determine whether the daily amount is being consumed or not.
Takeaway Action:
Make hydration fun! Try and see how you can make it a personal goal to take a glass of water before each meal or after every exercise.
Tip 3: Focus on whole foods - the list of Foods - Whole and Not mere Fads of Supermarkets
Sometimes, diet culture can be so overwhelming. What’s the new magic bullet for health? ‘Just’ eat a ketogenic diet, paleo, intermittent fast, drink detox teas, it's never-ending. But here’s the thing: you don’t need the latest new fashionable diet to turn your world around. What you need is food in its natural state, foods that provide energy and make your body work properly.
Why Whole Foods Matter:
Real foods, fresh fruits, green vegetables, lean meats, and essential fats are loaded with nutrition, fibre, and vitamins. While natural foods do contain natural sugars, additives, preservatives, and other things that can slow down your metabolism and make you gain weight, processed foods do not.
Simple Whole Food Tips:
Replace processed foods, candies or cookies with nuts, fruits or vegetable sticks with hummus.
It is also good to try and add larger proportions of green vegetables in the foods you take to boost nutrition in the body.
substituting whole grain products including quinoa or brown rice instead of processing products including white bread or pasta).
Takeaway Action:
Try to eat whole foods for one meal everyday at the very least. Finally, it is a tiny change that might make a huge difference, largely because it takes up just a little space.
Tip 4: Prioritise Sleep Like a Boss
Too many people are running around today without getting enough sleep to make everything fall into place. Our society is more go-go-go, so pushing through a job and pulling all-nighter becomes a sort of aspiration. If you are not resting sufficiently, you are cheating progress in every other aspect of the fitness experience.
It is the time, when you are off duty, or in other words, when your body is resting and healing. Consequently, a lack of sleep results in high stress hormones, slow muscle recovery, and urge to eat junk foods.
How to Get Better Rest:
Plan for the body to receive a message that it is time to rest, for instance, stop using electronic devices, and maintain low lighting while preparing for bed – do a few stretches or try to meditate before sleeping.
Sleep has to be regular – nights as well as mornings seem to be fine, during the day, even on weekends.
Make your bedroom a restful environment: If conditions allow, they should be kept cold, free from light and noise.
Takeaway Action:
Read two articles on how to achieve good sleep hygiene this week. Sometimes you will just need to get to bed 15 minutes earlier and see how much more refreshed you will feel.
Tip 5: Strength Training Made Simple
Resistance training is normally said to be something which is done by body builders and athletic people only, but it’s an essential part of fitness for everybody. Strength training therefore is not just for bigger muscles but is also very great in aspects of building bones and boosting metabolism rates and helping by pushing through the extra distance. And the best part? You don’t need equipment or fancy machines to begin with.
Easy At-Home Strength Routines:
Callisthenics training exercises such as squatting, lunging, pushing, and planking can be practised in any environment.
Resistance bands are cheap, portable tools that can make a massive improvement in your exercise program.
If you are more into weights, start with small amounts then you gradually build up the amounts over time.
Takeaway Action:
Add 5 minutes of strength training to your workout 3 times a week. However, it is always better to start with little portions but keep them frequent. As the weeks and months go by you will feel that your strength and stamina have increased as well.
click here to find curated home gym equipment to help with your journey!
Tip 6: Master the Art of Meal Prep
Thus, one of the biggest mistakes you can make within the context of your weight loss efforts is making poor food decisions because you’ve purchased something on an impulse when you are famished. It is where meal prepping comes in handy. If you invest several hours in the week to cook and pack your meals, you don’t spend your time guessing lipids and carbohydrates data while struggling with the limited time.
Why It’s a Lifesaver
Meal prepping also helps to free up time and money while also ensuring that you get healthy foods always whenever. That is very true, it ensures that for lunch you are at work, or dinner in the evening, you have something packed and easy so as not to order takeaway or processed foods.
How to Start:
Last, choose the day, if possible Sunday, on which to cook bigger portions so that you do not have to cook daily from Monday to Friday. Cook some small and healthy foods that are easy to reheat from the fridge or freezer during the following week.
The other meals to be chosen are those which can be made standard and also customised and include the stir fries, grain bowls, or salads.
Buy yourself some good little tubs and have a rough idea of what you are going to be eating in the following week.
Takeaway Action:
Choose what type of meal you want to prepare for the week. For instance, set a plan of cooking three days’ lunches for example, of a healthy grain bowl, vegetables, and protein.
Tip 7: Check Your Improvements – But Don’t Only Refer to Numbers
We often focus on size and weigh ourselves on a scale or by counting calories, but progress isn’t just about how little you weigh. It is actually focused on feeling – how much energy you have, how strong you are getting and how self confident you feel when you are adopting new healthy habits.
Your tracking should incorporate the parts of the body thereby embracing non-scale victories as much as you embrace numbers.
Beyond the Scale:
Writing a diary where you record your state after the workout, and foods that make you feel awake, and how food has the power to uplift your mind, body and spirit into the mood and sleep that you need.
Make use of default options to photograph the physical transformation process – at times
Find the small victories, whether it’s holding a certain weight, which can be a barbell, beating the previous time for a particular mile, whether it’s a track, or even feeling better in your body.
Takeaway Action:
Choose one of these methods to record your progress this week – a photo, a list, how much more powerful or full of energy you are.
Stay Accountable and Have Fun!
Let’s face it: exercise for the body should not be something that you find unpleasant. Another useful idea and practice of staying committed is to make it fun. Discover and engage in games that you will enjoy doing such as hiking, yoga, Zumba, or cycling.
Another important criterion is the ability to stay accountable for the long-term result. Tell someone how it is going, participate in a group or just post it on facebook – there is something about knowing other people are supporting your efforts that can make a difference.
Takeaway Action:
Set a goal to exercise more often or take a friend with you for a walk, run, or club membership. I dare you to get some exercise this coming weekend in an activity you wouldn’t typically choose to do!
Wrapping It Up: Ready to Transform?
The concept of changing your health doesn’t always have to be complicated. The above seven points are easy to remember and apply and will lead you to a better and healthy lifestyle forever. The measures here are to remain constant, be polite to yourself and also to be more inclined towards positive results more than uniqueness.
So, what’s your first step? Depending on what you want to do - whether it's walking for 10 minutes every day, doing a certain meal prep for the week, or increasing your water intake - start now. Please remember, that the next 30 days could be the start of your ultimate change in health.
Shall we do it?
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