The trend to be healthy is viral almost everywhere. Healthy eating restaurants are opening rapidly. More healthy dishes are coming in to the menus. People are more cautious of their health than ever before. I must say, this change is good. It's a very good eye opener for everyone who is caring about their selves. Workout hard, burn calories and eat right. That's the golden rule. That will most definitely manage your body and helps you to be fit and be healthy in return. So this is my attempt of letting the world know of my DIY facts. Few steps that anyone could tryout if you have that kinda motivation.
Step 1 - Discipline..Discipline..Discipline
To start anything or to see your self in a given time, you have to work for it. In other terms, you need to have discipline and self motivation.
Step 2 - Weigh your self
Must be done on a flat surface. Make sure the scale is working right. You can weigh a packet of milk powder for an example to make sure the weight is working correctly. My recommendation is a mechanical scale over a digital one. Mechanical is much more accurate. Best time of the day is morning as you wakeup after a bowel movement.
Step 3 - Check your BMI (Body Mass Index)
Let me give you a quick link to check your BMI.
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Steps 2 and 3 will give you an idea of where you stand at the moment and whether it's an alarming situation or not. But if your BMI is not in a healthy range, yes it's alarming then. You must act soon to make in between the healthy range. I have done it. So you can do it too. So now, if you are not in a healthy range, here's how you can lose some weight and gain some confidence and personality.
Step 4 - Mantra
That sounds kinda tricky. But it's not. And NO, uttering the same thing won't burn your calories. But by doing the same, it will in return give you the idea of working out, eat well. Or lets say mentally your mind will be ready for these activities.
Step 5 - Eat Right
There is a saying in the fitness world, "You dont have to eat less, you just have to eat right". Well I think this is 100% true. I know there are people who doesnt have their breakfast thinking that they will get fat. What a myth. It's essential you to have your correct amount of carbs and protenes for the day to fuel you up from the breakfast. It's not recommended but good if you could count your calories and eat only the number of calories which you need to have for the day. There are many medical web sites where calculate that calorie intake number for you. However best thing is do not consume a lot of food which you can't breath afterwards. :)
Less fats, less carbs will make the trick right.
Step 6- Motivational Facts
Everyone in this world do have a smartphone nowadays. I bet you too. Install Pinterest which have millions of fitness motivational quotes. Read them. You will get motivated and again, your mind will be ready for this. Set a goal in your mind that you will be stronger and healthier and you need to do workout to gain this.
I like to stress on Pinterest. It has a lot of workout plans, dieting options when it comes to fitness.
Step 7 - Install a Fitness App
Fitness apps are a great way to record your achievements and activities. You can always do your workouts without these. But It's hard to keep a record of the history. There are some awesome apps available on both Andorid and iOS. I prefer Runtastic and Runkeeper. They help you to track your activities. I'm not going deep on those apps. But just install, switch on your data, GPS and it will track your phase, speed, time, burnt calories and etc. Basic app is free and that will do the needful.
Step 8- Warm up
This is essential as your mussels needs to be warmed up before the workout and prepare your body to take the maximum. Drink a lot of water which helps you to keep your self hydrate during and after the workout and other health benefits too.
Step 9 - Walk/ Jog/ Run
Locate your self a walking path or literally anywhere you can do some decent walking or jogging or running. So make sure the location is safe.
I assume you have bought your fitness gear. Specially a good pair of running shoes which will support your joints and muscles when doing the above. You can refer my previous article about brisk walking and power walking from here.
You can start by completing 5Km per day. It can be a walking 5Km, walking jogging 5Km or a Jogging 5Km.
But, please do not walk in a lazy mood. It will not make your calories burn or give you any motivation. Listen to some good music when working out so it will not make the session so boring.
You don't need to run for more calories to be burnt. But you can walk speedily (power walk) or do a brisk walk so your body movement will be rapid and you will burn more calories. This is in fact the experts say the healthy walk and the best way to burn more calories.
Breath well as you do our power walk or the brisk walk. This will help the body to improve good blood circulation and also helps to lower your stress
Increase your workout
For me, I'm trying 8Kms per day. And I burn about 1000 calories. How I measure how many calories I kill? It's from the app I mentioned in the Step 7. But adjust your Kilometers according to your goal and your capabilities.
Measure/ Track your weight
Why you need to do this? It will give you a great deal of motivation as to see where you stand. Whether you moving towards your target or whether you are not. When you see that you are redusing your weight, believe me it will give you a hell lot of confidence and you want to workout like everyday which is awesome, but remember to rest yourself as well. It is important for your body!!
If you are a obese person, there can be a wight where you don't see any movement of the scale. Maybe you have to workout a little bit more with crunches, lunges which helps the core fat to be burnt.
Take a photo of yourself sideways and front. Take those periodically and you can check the improvement later.
Reward your self
Well this could be done at different levels provided you see a positive change in your body. I bought a new pair of running shoes after I lose a considerable amount of weight. But for me, I have yet to burn a lot of fat and I'm moving towards that.
But there are Friday nights where you can go out and enjoy with your friends, buy something for you maybe new workout gear or a new dress/ trouser/ shoes and thank god for making you confident.
Step 10 - Repeat
Repeat these steps!! Burn calories, Burn fat, Eat right, Workout your self, Breath a lot!, Track your position, Reward your self, Be Confident, Move towards your ultimate goal!!
Until I meet you in my next post...