Author: Adnan Munye / Source: Lifehack
Starting such a journey is never easy and you must remember this is not a crash diet, it is a lifestyle. Don’t panic and think you have to do it all at once as this will most likely overwhelm you. You may also find yourself giving up because crash diet are not sustainable.
The best approach is to make simple changes to your daily habits and over time, you will notice all your bad habits have turned into good habits.
Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.
Here are 15 fitness goals to help you on your journey:
1. Drink More Water
W.H.Auden said it best when he said ‘Thousands Have Lived Without Love, Not One Without Water’. With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrition to your body and even help improve cognitive function.
Ideally, you want to drink about half your body weight in ounces per day i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.
Hopefully, by following this rule, you will be able to maintain a consistent consumption of water per day.
2. Add Some Lemon & Apple Cider Vinegar to Your Water
It is recommended we sleep for about 8 hours a day, this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.
The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing and digestion
3. Stop Drinking Your Calories
Yes, keeping hydrated is important but try to avoid high calorie drinks such as soft drinks, speciality coffee and juices as they are full of fast acting sugar.
Really push yourself to stop drinking such drinks and before you know it, you will notice the benefits.
4. Start Stretching More Often
Always remember to stretch! The benefits are vast and the repercussions of failing to stretch can be dramatic.
Do yourself a favour and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility and reduce next day aches. Failure to stretch can lead to injures and muscle damage.
So, the next time you work out, don’t forget you dedicate a few minutes to stretching before and after your workout. You will thank me for it later!
Here’re some simple stretching exercises you can start trying:
5. Add in Some High-Intensity Interval Training (HIIT)
You may have heard about HIIT training because it is the big thing right now and believe me when I say ‘It works!’.
The benefits include lower body fat, increased stamina, leaner muscles and fantastic hormonal benefits.
HIIT is where you perform an intense exercise, for a very short time frame (about 30 seconds) followed by a slower exercise for about 90 seconds.
Performing a HIIT routine for 1-3 times a week will lead to great results.
6. Focus on Your Breathing When You Work Out
For the most part, breathing is…
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