Is your goal to be in tip-top shape? Let’s hope so! There’s nothing more rewarding than reaching your fitness goals after months of hard work, dieting, and living right. It may not be as hard as you think, especially if you follow these simple rules for maximum fitness:
Put in the Time
Sure, it may sound a bit too easy, but fitness doesn’t have to be a complex thing. All that matters is that you put in your hour or two at the gym every day, pushing yourself as hard as you can. Your goal will be to walk out of that gym exhausted, with tired muscles and a happy heart. There is no such thing as an “easy day” (other than your day off), and you need to push yourself to your limits (safely, of course). If you put in the time, you’ll see the results!
Get a Full Night of Rest
If you’re not getting a solid 7 or 8 hours of sleep per night, you’re not going to see the fitness results you want. Sleep plays a huge role in both your muscle-building and recovery. Most of the recovery happens overnight, and that’s when your body makes repairs to the tiny tears in your muscle caused by your workout. If you want to pack on the muscle mass, you’re going to need to sleep a solid 7 to 8 hours a night after your intense workouts. HGH and testosterone are released as you sleep, and they are the hormones that will lead to muscle growth. If you’re talking about packing on some SERIOUS mass, consider sleeping for up to 9 or 10 hours a night for maximum fitness results.
Eat Right and Eat Plenty
For those who are trying to build serious muscle, your goal should be to eat MORE of the right foods. If your goal is to lose weight, you need to eat less and make sure that everything you eat is high quality. If you’re just trying to shred muscle and build a lean, toned body, you want to get a solid balance between fat, protein, and carbs, with enough calories to power your body through those workouts. Your diet should be created according to your ultimate goals. Feed your body, not your stomach or your taste buds. Make sure that you’re eating the RIGHT foods, and enough of them.
Did you know that walking can be a huge aid in your recovery? It will help to stimulate your heart and get the blood flowing to your muscles, but without pushing them too hard. If you want to speed up recovery after an intense workout or training session, spend a few more hours every week walking. Take the kids or your pet out for a walk, park at the far end of the parking lot, or do weekend activities that encourage walking. The more you walk, the more you develop cardiovascular endurance.
Get a Massage
Massages aren’t just for women in day spas, but manly men and fit women should consider getting massages as well. Sport massage will help to loosen up all the kinks in your muscles and joints, helping to relax you and speeding up post-workout recovery. Foam rolling is a form of sport massage that will target your muscles and joints, increasing your range of motion, improving your flexibility, reducing your risk of injury, and preventing the soreness that sets in after an intense workout. Just a few minutes of massage every day can help you to push yourself much harder the next day.