If you want to get to the healthiest version of yourself, we all have a lot of room for improvement. And while there is arguably no perfect way of eating or a specific exercise regimen that will take you to the next advanced level, there are certain modifications you can make to your daily life that will give that twenty percent edge over your previous self.
Honestly, not everyone needs this. For some, stressing over the minutia of things is way worse than handling all the little details. Only if you are that person who must commit every ounce of effort to their goals, do you need to apply this to yourself. Otherwise, you will feel like you are sprinting when you know you could be going on a brisk walk.
Only Do This If…
Unless you have been nailing all the staples constantly for months on end (give them at least three months, and better yet half a year for some), the advice we are going to give is redundant. It’s like thinking about what kind of tires you want to swap on your car, instead of fixing the engine and filling some gasoline. It ain’t driving without the important stuff. Tires, on the other hand, can be a nice bonus, but that’s it.
So what are the basics of a good health and fitness regimen? Think of these three basic things: recovery (mostly sleep, but also stress management to a degree), training (an exercise regimen, including your aerobic and anaerobic activity), and nutrition (which is 99% your diet and hydration).
If you want a reminder of what the basics are, check out an article written by a friend of mine from Qatar a look. In his brief yet informative post, Amer mentions twelve steps you can take that are getting you the best deal for your effort. These are simple and at the same time immensely helpful tips for living your best life at menhonor.com. Check this article out. It’s in Arabic, but absolutely worthy of the three-click translation you can do in your browser.
1. Step Up Your Macro And Micronutrient Game
Counting calories and the number of certain molecules that are present in your diet may sound like a thing a chemist or a struggling overweight individual might do, but that’s not actually the case. Knowing what goes into your body and how it affects you is a skill all athletes need nowadays. Otherwise, they may get beaten by their opponent, who is more willing to put effort towards their goals.
For a basic and simplistic diet, a regular rotating meal plan may be sufficient, but if you want to take things further, this is the way. Learn how to count and moderate the number of calories you eat on a daily basis, how much protein, carbohydrates, and fats are in your diet. At first, it may seem odd to put everything you eat on a kitchen scale, but it will become second nature in less than a month.
You don’t have to do this forever, but it’s going to be part of your life for a while. The point of this whole activity is to learn the right amount of proportions in your diet, and overall intake for losing fat, building muscle or simply maintaining. Over time, you will already know the approximate numbers on any familiar plate at home, and that’s what we are looking for.
2. Structure And Organize Your Training
When you are no longer a newbie, and stop making tons of progress week to week, it’s time to bring a sound plan to your activities. Wherever it’s cardio or weightlifting, the most important aspect is the total amount of volume you are doing. In plain words, it’s the total amount of work done, such as how many kilometers do you run each week or month, or how many effective reps you do at a certain exercise at a set period of time.
Without progressive overload, your body doesn’t want to adapt. Think about it. Why would you get more resilient if you are running the same 5k every week, without any change at all? There is no reason for you to change and grow if you don’t provide good enough stress for your organism. On the other hand, if you are incrementally increasing the distance which you are running each week, over time you will find yourself managing much higher volumes of exercise.
Progressive overload is absolute king when it comes to sports and athletics, and health as well. The same logic applies to your bones, ligaments, and muscles. Only if you are squatting harder and harder over time will your body adapt in the same direction.