The 20s are a time of great fun and great changes. Between social engagements, finishing your schooling, and working, you are always on the go. Your days are full and your nights are wild. The only thing you may be missing is a serious, regular, workout routine. You might pop into the gym now and then, but while you are still so young, it feels far from necessary. The only trouble with that thinking is that your 20s are the absolute perfect time to adopt a health and fitness routine!
Get things started with your diet
Feed your stamina:
What you eat can feed your stamina and help your body function. Proteins are an effective way to do this. Proteins strengthen your heart and help build muscle. Meat, fish and eggs are wonderful sources. If you are a vegetarian, tofu, beans, cottage cheese, pulses and soybeans are your solution.
Drink to your health:
You should be drinking 3-4 liters of water a day. But if you are a detail oriented person, there is an equation that will show you exactly how much water you need to drink. Take your weight in kilograms and divide by 16. The result is the number of liters you need to drink. But forget the numbers for a second, drinking water is essential for a well functioning metabolism and stellar digestion.
Say yes to fat:
Fat is great for muscle repair and bone health. Unsaturated fats, like omega-3 and omega-6, are essential. They can be found in foods like olives, walnuts, pecans, almonds, Brazil nuts and flaxseed. When it comes to your bone health, you should know by now that you need calcium. But the thing with calcium is that it cannot be properly absorbed without the right amount of vitamin D. Vitamins are either water or fat soluble. Vitamin D is fat soluble. Include foods like salmon (or other fatty fish), avocado, olive oil and nuts. Just remember to take a pass on packaged, processed and saturated fats.
Energy-rich breakfast and more of alkaline food:
Breakfast is a great way to start your day with energy. Getting a significant hit of protein in the morning can actually help with your weight loss goals. This is why eggs are such a great breakfast food. You should also eat more alkaline foods. An acidic body is an unhealthy body. Eating things like green vegetables, lentils, and whole grain foods like brown rice, wholewheat, oats and buckwheat will help. And despite what you might think, adding lemon to your water in the morning is a great way to reduce acidity.
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Watch your eating habits:
Do not skip meals. No matter how busy you are, eat something. Not eating leads your body to believe it is being starved, and may cause you to hold more fat. Make sure you include a wide variety of foods so you can get an equally wide variety of nutrients. Include fresh vegetables and fruit. Keep your foods as close to the source as possible.
Exercises to pump you up
Before you get going, remember to warm-up and aim to workout three days a week. If you are new to the whole workout scene, 20 minutes of exercise should be good for the first few weeks.
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In the meantime, here are some moves to get you started:
Push-ups are a powerhouse move. They don't just work your arms, but also engage your core! Try 3 sets of 10 reps.
The move everyone loves to hate. Burpees increase your metabolism while building muscle and bone. This move works your entire body and if you put some effort into it, it can help you burn a whole whack of calories! Do 3 sets of 10 reps.
Lunges are great for shaping the lower body. They work your buttocks and legs. Lunges are also great for building your core and increasing flexibility through your hips. Again, try 3 sets of 10 reps.
Planks work both your inner and outer core. They can also help reduce back pain and correct posture. Do 2 sets for a minute.
Have you built a solid workout routine that you think will carry you well into your 30s
? Share your tips with us!
Source: The Indian Express