Having a healthy life and be a fitness men or for anyone is today a difficult task.
Mainly because it is currently quite difficult to have enough time to be able to achieve all of our daily activities and perhaps if we have the time, we may not have enough energy to continue with what a few consider a priority, which is training for example.
The whole world moves fast. Work, household chores, friends, school, everything becomes complicated to everyone not just to fitness men.
But despite the fact that the world remains at an increased speed, we have to take into account what happens around us, especially with our bodies and our health.
Definitely, the 21st century brought us a lot of technology and benefits.
The estimated time of life has been prolonged, but our lives are overloaded.
And this applies to housewives and aerospace engineers.
Due to this accelerated pace of life we have, it is challenging to maintain a healthy lifestyle.
But there are many recommendations that can be quite useful when we are considering take care of our physical and even emotional health.
Eating well is one of the primary rules for leading a healthy life. To be able to have enough energy to resist the busy day after day, our diet is super important.
And maybe you’ve heard it too many times before, but certainly one of the most important meals of the day is breakfast.
Yes, you guessed it, it was not difficult. But are you having breakfast as it should be? Have you considered the times and quantities and, above all, what you should eat?
Oatmeal is one of the most nutritious and recurrent breakfasts, thanks to that it helps to prevent cholesterol and is easy to prepare.
You can eat it just like that or accompanied by fresh fruit in squares.
Also, you can opt for a cup of yogurt with fresh fruit and nuts, maybe almonds or you can try the scrambled eggs with spinach, is an excellent source of iron without the saturated fat.
Recent studies have suggested to reduce or quit the intake of processed red meats, due to a lot of reasons, among them, The International Agency for Research on Cancer (IARC) has found that processed red meats can be carcinogenic.
Plus, a compound found in red meat (and even used as an additive in some energy drinks) called carnitine has been found to cause atherosclerosis, the hardening or clogging of the arteries, according to a study published in the journal Nature Medicine.
Processed Meat includes hot dogs, bacon, sausage, pork meat, and it refers to meat that has been treated in some way to preserve or flavor it.
This process can be salting, curing, fermenting or smoking the meat. Red meats come from pork, beef, lamb, and goat.
In the past, we may have been told that drinking eight glasses of water a day was ideal for our health. However, many experts explain that a scientific basis did not back this.
Although there is no such scientific basis, specialists like Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group have found that drinking at least two liters of water a day, either in liquid or in your food.
It is very important to keep your body hydrated. Plus, Kaiser Permanente nephrologist Steven Guest, MD, says:
“Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.”
Plus, Kaiser Permanente nephrologist Steven Guest, MD, says: “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health.”
It has been proven that the loss of liquids also occurs in very hot climates, when we exercise a lot, among other factors.
That is why it is extremely important to take into account the intake of the vital liquid. Our body is 60% water.
To lose weight and maintain a fitness men routine, it is necessary to make a series of adjustments in our lives.
We are talking about our diet, sleep at least 6-8 hours daily, habits, even our jobs.
But it has been proven that drinking water, especially before lunch, is ideal for controlling calories.
Drinking water can also help those fitness men who have fluid retention. It has been proven that water helps a lot to eliminate unnecessary sodium from our bodies.
And if you’re a big-time gym rat or endurance athlete, you’ll need more water than the standard 64 ounces.
We all have different needs, so before considering the strategy of drinking more water to lose weight, you need to consider each person as an alternative and have some needs.
Remember that everything is made to measure, nothing with excess.
This is probably the most common of the recommendations, but it is never superfluous to remember. The exercise will depend too much on the results you want to obtain.
If you wish some muscles like Chris Hemsworth, you’ll have to spend more hours in the gym than you imagine.
In addition to having a rigorous diet. If your goals are to lose weight only, well, for that too.
As we said at the beginning of this post, the life we lead today travels at supersonic speeds and often involves sitting a large part of the day.
That leads to a sedentary lifestyle and can have its consequences, including gaining weight.
So if you just want to keep your ideal weight and do some cardio, you’ll still need tips before starting a routine.
As we were saying, you need a plan; you do not want to be that guy who goes to the gym looking around without knowing exactly how to start or what needs to be done.
Fortunately, most gyms have instructors who can advise you on which routines are best for you.
There are various options to choose from in the gym, and they will all include weightlifting maybe, squats, cardio, and so on.
That is why we mentioned the importance of having a balanced diet and drinking lots of water, and you will need it.
Do not worry, if your thing is not to go to the gym you can always choose to make some kind of sport.
There is soccer, baseball, Muay Thai, Crossfit, Brazilian Jiu-Jitsu swimming, among others.
The issue here is that you have in mind to do physical activity for at least 30 minutes a day, regardless of whether you want to go jogging or even do yoga. Just move and join the club of fitness men.
It has been proven that stress is a danger to our modern era and to fitness men.
One was loaded with large amounts of work and little time.
Stress is strongly linked to heart disease, the pressure in the blood, gastritis, migraines, severe back pain, among others.
And as stress is something that can hardly be avoided, because coupled with our working lives we also have problems outside of work, it is essential to think ways to control it and keep it at low and healthy levels.
And if possible, avoid it.
Stress, the Number One Enemy of Man
High levels of stress can make it difficult to fall asleep, suffer from fatigue, depression.
This can lead to acquiring habits that are not healthy, such as smoking, drinking, overeating due to the anxiety, or even worse, the use of drugs.
That is why we emphasize at this point the importance of avoiding. But how to prevent it in this demanding era?
There are no magic secret recipes to avoid being stressed, but to keep stress out of your life or reduce it at least, there are a couple of things you can do.
One of them is to get distracted by some physical activity, as explained in the previous point. Regardless of whether it’s a sport, running or even swimming.
Remember to breathe and count to ten before a stressful situation, and you can also spend quality time with your pet, your family, your friends or colleagues, come on, not everything is work in life.
You can carry a radio or listen to music with your headphones if your work allows it.
Also, it never hurt anyone to visit a spa to get a good massage or spend time in the sauna. Do not leave anything for tomorrow, if you can do something today, do it.
This will prevent work from accumulating and having problems to perform them. So do not leave anything at the last minute and try to have the minimum of pending.
Solve everything that worries you, and if it has no solution, it is not worth worrying about. Find an activity that you like too and join the club of fitness men
Read, travel, and take a break. If the sea is close to you, go and enjoy the view, drink a cup of your favorite coffee by the seashore.
Forget for a second your problems. Forgive, avoid arguments, say that you are sorry, go to the forest, plant a tree, spend several minutes under the shower, anyway, be creative but do something about it, stress is lurking.
According to the American Academy of Dermatology estimates that “one in five Americans will develop skin cancer in their lifetime.”
So, if you’re thinking that using sunscreen is for girls or is superfluous, stop right now, it’s not like that.
Neither is necessary only if you are going to be exposed to the sun a lot or you are going to make a trip to the countryside or the beach.
Sunscreen is used to prevent skin diseases such as melanoma and some risk factors such as your age, gender, race, and family history cannot be controlled.
But there are things you can do that could lower your risk of getting melanoma and other skin cancers, and one starts using sunscreen.
Pick a good sunscreen is not a challenge, but there is definitely a thing or two that you should know or take into account before buying a sunscreen.
One of them is the SPF (Sun Protection Factor). These factors can range from 15 SPF, 20, 30 or even 50 FPS and it is very important that you know how to differentiate one from the other.
In addition to preventing skin diseases, using sunscreen can reduce or prevent premature aging.
Maybe you do not know, but exposing yourself to the sun can also contribute to the appearance of spots, wrinkles, and lines of expression.
In other words, it also prevents the aging of the skin. So we have several reasons why consider the use of an excellent sunscreen.
This is excellent for fitness men.
If you are one of those who have had the same bottle of sunscreen for at least three summers, you have to consider changing it.
The ingredients may still be active, but an old bottle of sunscreen is losing its effects.
Also, if that container was or is open, there is a good chance that it contains germs. So go and get the right one for you and join the club of fitness men
Removing Bread and Sugar from our Diet
Yes, we know that in our country are vast amounts of options to eat something delicious and sweet.
But if you want to have fitness habits, you should give up Sugar-Sweetened drinks, fruit juices (which may have in some cases, more sugar than a Coca-Cola), give up bread, delicious glazed donuts, and other flours.
This may sound very sad, but it is something that must be done, at least diminish it, in the end, you cannot altogether give up on them.
Other strategies that you can take into account, is to sweeten your coffee with sugar substitutes or reduce egg intake, but we believe that it is not necessary to take such extreme measures, give up to donuts is too much already.
We also know that we already recommend physical activity at a previous point.
But it is still quite remarkable to remember that despite our busy lives, having sex is very important for our health. Although you believe it or not.
“Sexually active people take fewer sick days,” says Yvonne K. Fulbright, Ph.D. a sexual health expert.
Also, those persons who have more sex prove to have higher levels of defends their bodies against germs, viruses, and other intruders.
This according to researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of a certain antibody compared to students who had sex less often.
As you can see, having sex brings many benefits in addition to the pain of doing so.
Reduce blood pressure; you will feel more energized, increase libido, and even help prevent heart disease. Pretty impressive, right?
Having a balanced diet, drinking plenty of water or exercising is not enough to lead a healthy life if you do not visit your doctor regularly.
To detect diseases early or prevent them, you have to do studies from time to time, if you can, every six months.
You must have a doctor who knows or has your medical history and knows you very well.
In fact, before considering any physical activity, either sports or in a gym, it is vital to visit your doctor beforehand, to be sure that everything is in order and take precautions.
You can feel and look good, but you never know what can go wrong and a great sage always said, it is better to be safe than sorry.
We have told you that to reduce stress, it is good to go out once in a while, distract yourself and have fun.
That’s not a synonym for not having enough sleep, smoking or drinking too much beer.
If you spend too much time sitting at your work, try to get up once in a while. Go and fill your bottle of water, walk a little, stretch and try to sit rightly to prevent back problems.
Also, try not to spend a lot of time watching TV or playing video games.Give up smoking and eating a lot of junk food.
We have already reviewed eating well, eating fruits, watching less television and doing some yoga. But we can’t leave out taking care of yourself.
Some men do not see it as necessary or see it as a women’s thing. But if you want to be a healthy fitness man, you must take care of yourself.
You can choose to go for a good haircut or shave, a humbling cream that helps prevent aging, exfoliate your skin to prevent the appearance of acne.
In conclusion, take into account that although men are tough, it will never be superfluous to have self-esteem and prove it.