Top 10 Best Free Fitness and Diet Tips for Men
The prevalence of obesity is no secret: about three out of
every four men are overweight or obese, and 50 percent of men do not engage in
physical activity during active leisure time for more than 10 minutes,
according to the US Centers for Disease Control and Prevention.
If these statistics don’t persuade you to start making
healthy lifestyle choices, start adopting at least better habits for your kids.
A recent study in the Journal of Nutrition Education and Behavior found that
fathers had a major impact on their children's food choices; Namely, how often
they eat fast food and other restaurant foods, which can affect their own risk
for weight problems.
Ready to end your relationship with the pizza delivery guy
and spend a little less time on the sofa? These simple tips encourage you to
fuel your body with a healthy diet and regular exercise.
Change your fitness routine
Make your exercise activities an alternative to being
motivated to work - good for both mind and body, says Jim White, spokesman for
the American Dietetic Association, owner of Jim White Fitness and Nutrition
Studios in Virginia. Beach, v. “Your body can become accustomed to the same
thing if it is repeated,” White said. To get your body in shape, he suggests a
combination of different types of fitness workouts: combine cardio workouts
with strength training, yoga and martial arts, or change your tempo into one of
these activities through intermediate training.
Find a fitness body
Do you need extra motivation to keep up with your fitness
and diet plans? Don't go it alone - enlist the help of a friend. Not only does
working with a friend keep you both focused on fitness, it also adds an edge to
the competition, especially if you choose a workout friend who is a little
better and will make you feel challenged.
Read the nutrition labels
Reading package labels must refrain from eating healthy
foods with large portions and unhealthy ingredients in processed foods. “Many
times three to four servings per package,” White said - not just one. Avoid
foods high in trans fats and limited sugars; Less than 7 grams per serving is a
good idea. Look for high-fiber foods, which contain more than 3 grams of fiber
per serving. And remember that the more fresh foods you add to your diet, the
easier it is to make sure you get the nutrition you need every day than
processed lunch meats or prepackaged foods.
Keep cooking easy
When you are following a healthy diet and cooking at home,
make sure your preparation methods are also healthy. White suggested baking,
grill, steam or suit meals instead of breading and deep-frying them.
Develop strength-training exercises
Strength training is a key part of any fitness plan for
building both strength and calorie-burning muscle. You don’t have to gain
weight or spend hours for the gym - you can tune your muscles for a few minutes
at a time at home or in the office. Push-ups are great for working the chest,
triceps and shoulders, White says, and you can do these anywhere. Squats and
penises are also effective because they work multiple muscles and are easy to
incorporate into any fitness routine.
Stick with a simple cardio workout
Cardio exercise raises your heart rate and burns calories.
Running provides great cardio workouts, White said. If you are a beginner,
start walking and take breaks slowly. You can burn calories throughout the day
with just a few simple "steps", such as standing more at work, taking
the stairs instead of the elevator, and parking your car away from the office.
Go at a fast pace whenever possible.
Avoid diet boredom with new foods
Adding new and unusual flavors to your food helps you stay
interested in the right food and ensures that you get a variety of nutrients.
If you eat only a narrow diet, even good food for you, you may become deficient
in certain vitamins and minerals that can lower your energy levels. In addition
to fatty protein and low-fat dairy main, check out exotic fruits and vegetables
and a variety of whole grains. Try eating quinoa for breakfast or oatmeal or
chopped wheat for breakfast.
Pay attention to serving sizes
The meat serving isn’t something you might prefer to grill
for dinner One pound steak - the appropriate serving size for meat is only 4
ounces, White said. In addition to using measuring instruments for portion
weights and possibly a food scale, be sure to carefully calculate the serving
size of any packaged food using nutrient label information. In restaurants,
White advised you to conserve your diet by eating half of it and taking the
rest home to enjoy the next day.
Stay inspired for fitness
Like diet, sticking to the same fitness plan day after day
can lose its appeal over time. A new exercise activity and even starting a new
sport can boost your enthusiasm. Always wanted to play golf? Reward your
practice dedication with a few lessons and walk the course to burn calories.
Want a relaxed practice option? Rent a row boat and spend a few hours on a
pristine lake. Of course, if you are already doing a fitness activity that you
are really enjoying, be sure to keep it around your practice.
Garnish your diet with more fruits and vegetables
A healthy diet can be a breakthrough task. Meat may be your
mainstay, but you constantly improve your nutrition as you improve your health.
Look for easy ways to fit in more fresh fruits and vegetables and eat less
meat. Other easy ways to improve your diet include bulking up sandwiches with
tomatoes and fresh vegetables, topping whole wheat pasta with steamed seasonal
vegetables, and whitewashing, White suggested. Cut fruit in a morning cup of
yogurt or cereal bowl. The calories in your diet will help keep you more
satisfied as well as maintain a healthy weight.
ConversionConversion EmoticonEmoticon