50 Things to Keep in Mind If You Want to Maintain a Fit Body

Here are the 50 biggest fitness breakthroughs of all time! You will find them to be not just fun facts but practical tips, too. You can even incorporate several of them in your healthy lifestyle. Keep in mind that these fitness breakthroughs are supported by scientific studies.

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But this doesn’t mean that everything will apply in your case. This is because each individual has different needs and wants in their fitness programs. Each individual has a unique set of interrelated factors including:

  • Age
  • Physical condition
  • Underlying health issues
  • Fitness goals (i.e., weight loss, increased muscle mass, and ripped physique)
  • Personal preferences in exercise

You should carefully consider the suitability of the following breakthroughs in your life. You may, for example, prefer Zumba instead of running outdoors. You may also avoid jumping squats because of your knee injury.

We suggest consulting with your doctor first before starting on a fitness program. You should also express your concerns about adopting the fitness breakthroughs here. You may or may not get the go signal depending on your case.

Zumba

50 Fitness Tips

Here are the 50 biggest breakthroughs in recent years.

  • Bring along a friend on your exercise sessions. Being alone increases the risks for serious diseases and reduced lifespan.
  • Drink 1-2 cups of green tea with your meals. Green tea can help in keeping a healthy weight. It helps the body burn more fat for longer periods.
  • Drink coffee to reduce your risks for liver disease. Even just a few cups per month can reduce the risks of primary sclerosing cholangitis. This is an autoimmune disease that may result in liver cirrhosis.
  • Avoid abusing your coffee privilege. After 28 cups in a week, you may be increasing your risks of dying from any cause. This is because coffee can also raise blood pressure, cause epinephrine jolt, and impair insulin response.
  • Squat as low as possible to jump higher. Squats performed with a full range of motion contributes to increased muscular and neural activation. Squat until your thighs were almost parallel to the floor.
  • Take coconut oil for a leaner physique. Get it into your system for 6 weeks before consuming conjugated linoleic acid (CLA).
  • Get 7-8 hours of sleep each night. This will contribute to a healthy diet with more food variety. In turn, a healthy diet will improve sleeping habits.
  • Get sufficient sleep to fight off prostate cancer. Sound sleepers are less likely to develop prostate cancer than those who have difficulty sleeping. This was reported in Cancer Epidemiology, Biomarkers & Prevention.
  • Blame the full moon for your difficulty in going to sleep. Better yet, adopt sensible sleep-related habits to sleep better. Studies have shown that the full moon makes people longer to sleep off yet sleep 20 minutes less.
  • Run to reduce your risks of liver cancer. Regular cardio exercise, such as running, also has other health benefits. So you gain everything and lose nothing. 
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    Eat your lunch before 3 P.M. for faster calorie burn and weight loss. People who ate later than 3 P.M. burned calories and shed weight at a slower rate than early eaters. This is according to a study published in the International Journal of Obesity.
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    Skip your breakfast before your gym workout to burn more fat. Fasting allows the body to increase its energy rate expenditure. It also allows more calories and fats to be burned within a 24-hour period.
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    Eat breakfast after your workout. Just be sure to focus on protein sources and keep it light. Skipping breakfast isn’t entirely a good thing.
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    Eat more nuts. These will lower your risks for cancer and cardiovascular diseases. This is according to a BMC Medicine study.
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    Add walnuts and/or walnut oil into your diet. Your heart will be healthier for it, too.
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    Eat more white fruits and vegetables. This is according to a study published in the Stroke: Journal of the American Heart Association. People who eat high amounts of white fruits and vegetables are less likely to suffer from strokes.
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    Eat more grapes. The risks of heart failure from hypertension, according to University of Michigan study. The health effects included improved blood pumping and reduced heart muscle enlargement.
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    Add tomatoes and soy, such as tofu, to your diet. Three servings of tomatoes and two servings of tofu will suffice. Just add them to stir-fry vegetables.
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    Get more fish with high levels of omega-3 fatty acids. Studies have shown that omega-3 can slow down the damage on the brain from unhealthy foods.
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    Own a dog to decrease your cardiovascular risk. According to the American Heart Association, pet ownership can decrease the risks for bad cholesterol and hypertension. It can also improve the mood.
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    Stop your drinking binge. The regular consumption of multiple drinks within a short period increases the risks for heart disease. Young men into binge drinking patterns will likely experience its consequences later in life.
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    Take up rowing for a healthier heart. Even astronauts use elite-level rowing training because of it heart-related benefits. Plus, it’s a low-impact exercise.
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    Start with compound moves when you’re a beginner. You will see bigger gains in muscle size, strength, and stamina.
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    Walk everywhere, if possible. Even 15 minutes of brisk walking every day can reduce your health risks.
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    Take a few bites of cheese with your wine. Cheese makes the mouth friendlier to good germs by raising pH levels. Just eat 1/3 oz. of cheese with your glass of wine.
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    Go small on the weights to go big on the muscles. Gains in muscle size can also be the result of taking sets to failure. This was indicated in a study in the International Journal of Clinical Medicine.
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    Eat eggs, turkey, fish, black beans, and soy to improve your memory. Aside from remembering things, these food also stimulate longer attention span. You will need it when working out with weights.
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    No excuses for eating more fruits and vegetables. Studies have shown that junk foods are more expensive than healthy options. You don’t have an excuse now.
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    Get on a Cross-Fit program. You will gain more muscle and lose more body fat. You will also enjoy improved aerobic fitness and body composition.
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    Play soccer to kick off diabetes. Kicking a ball around for an hour two times a week has its benefits. These include lower blood pressure and better heart function. This can mean decreased need for medication in people with Type-2 diabetes.
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    Potato chips are addictive. Just avoid them because when you start eating them, your brain feels rewarded. You just can’t eat one because your brain wants its reward.
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    High-intensity interval training really works! But be sure to alternate it with rest and recovery periods for best results. Even weight lifting can be done with HIIT.
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    Perform your stretching routine before lifting weights. But keep it short to 20 seconds or less for maximum strength output.
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    Strengthen your butt muscles. Your squats will increase in number and intensity soon.
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    Negative reps will increase your muscle gain since it generates greater force. But it’s extremely stressful on the joints and muscles. Be sure to have a spotter on hand and to avoid doing negatives for 3-4 weeks straight.
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    Aspirin can be used in the reduction of risks for cancer. This is the implication in a study published in PLoS Genetics. In the study, subjects who took NSAIDs like aspirin gathers tumor-related cells 10 times slower than those who didn’t.
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    Take watermelon juice for relief from muscle soreness. L-citrulline, an amino acid in watermelon, helps in increasing oxygen and glucose transport. This results in faster lactic acid removal and in better physical performance.
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    Get 7 hours of sleep every night. This appears to be the magic number instead of 6 or 8 hours. This is indicated in a 12-year study published in the European Society of Cardiology. People who adopted four health habits plus enjoyed 7 hours of sleep were less prone to cardiovascular disease. The four habits are healthy diet, moderate exercise, no smoking, and moderate drinking.
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    Dine like a Viking. Vegetables, berries, whole grains, lean meat, and canola oil are a must. Add low-fat dairy and cold water fish to your diet, too. Your good cholesterol will increase while pre-diabetes inflammation can decrease.
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    Get cocoa powder in shakes. You may also eat dark chocolate but only in moderation.
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    Vegetable oil isn’t as bad as it was formerly considered. The trick is in choosing the right ones. Go for soybean and canola oils instead of corn, sunflower and safflower oils.
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    Do your exercises earlier during a workout for greater strength gains. For example, perform your presses before chest flyes.
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    Get on foam rolling before exercising. The risk for injury decreases while the workout’s effectiveness increases.
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    Avoid sleeping later and cutting your sleep hours. Otherwise, you’re likely to pack on the pounds. Your cravings for high-fat, high-salt snacks increase, too.
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    Soap your hands for 20 seconds, especially when in the gym. You don’t want to get sick when you want to get healthy.
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    Use your sperm to sow your oats as early as possible. Otherwise, you’re also contributing to higher risks of genetic disease.
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    Pay your debts. The higher your debts, the higher your anxiety, the higher your blood pressure levels.
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    Be proactive about your antibacterial use. Ask your doctor whether antibiotics are necessary. Ask if these are suitable for your case, too. The sicker you get, the more time spent away from exercise.
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    Drink more protein as fuel for your workouts. Drink a supplement with 19.5 grams of protein and carbs each for a 12-week period. Drink half before and half after the workout.
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    Take a week off your strength training program. Occasional short breaks enhances recovery and, thus, maximizes training benefits.
Workout

Final Words

In the end, the best way to enjoy a healthy lifestyle is to adopt healthy habits. Adopt a balanced diet rich in fruits, vegetables, nuts, legumes, lean meat, and fish. Get sufficient hours of sleep. Avoid smoking tobacco products. Drink wine on a moderate basis.

The scientific studies released by publications can have contrary opinions. Your responsibility is to use your common sense and stock knowledge in sifting through them. Your body will still be the main barometer of the suitability of these fitness breakthroughs.

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