Hi everyone. I have been really into working out (mainly cardio), toning up, and eating healthy lately, so I wanted to share with you some of my tips on how to achieve this. I feel happy with myself both physically and mentally.
Keep in mind that this Take is intended for people who want to maintain/lower weight and tone up, rather than to gain weight and bulk up.
Start off the day with a hot cup of green tea! Add in lemon or honey for extra flavor. Green tea helps boost metabolism, which gives you more energy to burn off more calories. It has a bunch of other health benefits, such as lowering cholesterol, lowering high blood pressure, and improving brain function.
Drink plenty of water throughout the day – aim for 8 cups. I have a water bottle that I fill up and take everywhere with me. Additionally, avoid sugary drinks like soda and juice.
Eat a banana about an hour before a workout. Bananas are packed with nutrients and give you energy.
Do 30 to 45 minute sessions of intense cardio a few times a week (or more). Running is my favorite way to stay in shape, but I realize that not everyone likes it very much. You could also try the elliptical, swimming, bike riding, hiking, a favorite sport with friends, or hula-hooping – basically anything that gets your heart rate up!
Do crunches. Switch it up by leaning your body to the right and then to the left in an X motion. You can incorporate your legs as well, as depicted in the photo below.
Do the “pelvic thrust” exercise where you lie down with your knees up, and lift up your butt.
Do squats.
'Nuff said. ↑
Keep in mind that the basic formula to losing weight is to burn off more calories than you take in. Eating mostly healthy and exercising is bound to give you awesome results. A good rule of thumb when buying food is to check the nutrition labels and make sure that the ingredient lists aren’t insanely long, containing things like artificial preservatives. The shorter the list the better.
This site provides a list of ingredients to avoid: https://www.wakingtimes.com/2013/03/04/20-ingredients-to-memorize-and-avoid-in-any-food-you-consume/
Some healthy snacks that I like include:
- Celery dipped in peanut butter
- Yogurt with oats
- Fruits
- Nuts
- Salad
- Cheese and whole wheat crackers
- Homemade popcorn
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