“How do I know my fitness level?” This is a question asked by many people, especially once they started training for something. Usually beginners tend to worry more on what skill they have rather than what their physical fitness level actually is. If you are one of them, this article will show you the best way to go about it.
At times, this question might be answered positively, but there might be some area, that you are not happy about. So instead of going ahead and investing in that ‘fitness’ gear, you might want to go in for some honest feedback.
Here, we have listed a few simple things you can do to increase your fitness levels and enjoy that new you:
Caffeine has the ability to raise your metabolic rate. According to a study published in the American Journal of Physiology – Endocrinology and Metabolism, the increase in metabolism occurs because of the stimulant’s effect on the human body’s respiration, especially in overweight people. This, in turn, helps them burn more calories.
Adding fish to your diet is a good idea as it contains omega-3 fatty acids, which are known to reduce your body fat. According to a study published in the Nutrition Journal, eating oily fish such as salmon, mackerel, sardines, and trout is very helpful in burning calories in the body and also in promoting weight loss.
3. Baking Soda
The powdered form of baking soda is known to accelerate the fat burning process and regulate the metabolism. Baking soda also helps the body to convert the fat into energy. If you want to increase your metabolism then adding baking soda to your meal can also help.
4. Exercising When You’re Hungry
Most of us workout when we’re hungry. A study published in the International Journal of Behavioral Medicine reported that a group of adults performed an 8-week diet and exercise intervention, the results revealed that obese individuals were able to reduce their BMI by nearly 3.2 percent, but those who exercised got a 4.4 percent reduction in BMI. Those who performed moderate activity and diet restriction showed a 2.6 percent decrease in BMI.
Most of us don’t drink enough water. This, in turn, increases our appetite and is considered as a reason for weight gain. To counter this problem, experts recommend drinking around 64 ounces of water every day.
Calcium is a powerful fat burning ingredient. Drinking a lot of milk or consuming calcium supplements are two very good ways to increase your body’s metabolism. Calcium also helps to stimulate the growth of new cells.
Cinnamon, ginger, and black tea are some of the most popular tea-based drinks that can help you to increase your metabolism. Cinnamom and ginger helps your body to burn fat quickly, along with the caffeine that is found in black tea.
8. Exercising While Eating
Exercising while you are eating can help you to increase your metabolism. This is because, your body will burn more calories while you are exercising and at the same time, it will slow down the digestion process, which helps to prevent you from overeating.
9. Energy Drinks
Energy drinks contain caffeine, sugar, and a lot of other ingredients that are considered to boost your metabolic rate. Although, most of these energy drinks are popular and people try to include them in their daily diet, but experts advise against them.
Once you have figured out your personal fitness level, it's time to start planning your workout. Our article here provides you with the right information and exercises for your lifestyle. Know Yourself You are what you eat so pay attention to what you eat and drink. Identify your individual fitness goals and stick to them. Your mindset is also vital to your success in working out. Make a clear goal with a specific deadline. Identify Your Intentions You must have goals to meet before you begin working out. Once you have goals, you know what you are going to do to achieve them. Set short-term, medium-term and long-term goals to keep you on track. Set a Goal For Each Week Write down your goals for every week so that you can track them. Practice a Stable Diet Set specific goals for yourself. Eat healthy and balanced. Have healthy snacks that will help you stay energized. Ensure that you have the right vitamins and minerals. If you need inspiration, have a look at this article for diet tips. Use the Most Effective Exercises Never do the same exercises in the same order. Choose the most effective exercises and do them consistently. Perform exercises for the maximum results. Set Specific Goals Goals help to motivate you to do your best in working out. They keep you focused and ensure that you stay motivated and focused. Create individual goals based on your individual fitness level and schedule. Keep your goals small and reachable so that you don't get overwhelmed. Create a Schedule Schedule your workouts and stick to it. Write down the order of your workouts and stick to it. You can find a time each day to work out. Plan your day so that you can fit in the workouts without having to spend time thinking about it. Form a routine for yourself so that you don't lose motivation. Reward Yourself for Working Out You must reward yourself when you achieve your goals. Give yourself a few days of rest after each week of working out. Do something special for yourself to give yourself an incentive. Be Prepared Make sure you have your gear ready and you don't have to worry about it when you work out. Make sure that your water bottle is filled, your clothes are fresh and your snacks are stocked. Stay Motivated You must stay motivated so that you don't give up. What to Do Before You Work Out • Do some stretching before you work out. This will help to ease your mind and reduce stress. • Take a deep breath, relax and focus on your breathing before you start your workout. This will help you focus better and get into the right mindset for your workout. • Keep a proper posture so that your body is not twisted. • Sit down on the ground, take a few deep breaths and relax before you begin working out. Your legs will get stiff if you don't give them time to rest. • Keep your body relaxed and breathing normally before you start working out. • Warm up the body before you begin working out. • Take a few minutes to do some light stretching. Do stretching exercises that help to relax the muscles in your legs and arms. • Do some light breathing exercises before your workout. • Wear the right clothing and workout shoes. These should be comfortable and tight so that you are able to move easily. Check Your Pulse Check your pulse to make sure that your heart rate is within the range of 50bpm to 150bpm. This is the ideal range. Do Some Activity When you are ready to work out, start slowly and gradually build up your speed. Do not do too much too quickly. Keep your heart rate at an appropriate level so that you can achieve the best results. Start slowly and gradually build up your speed. Do not do too much too quickly. Keep your heart rate at an appropriate level so that you can achieve the best results. Do not overdo it too soon. You should be able to carry out two to three full rounds of exercises. You should be able to carry out two to three full rounds of exercises. To reach the goal, you should do an activity for 45 minutes to an hour. Set a specific time for your workout. Find a time to do the workouts that is best suited to your schedule and lifestyle. Go for a Walk You should avoid using the treadmill or stationary bike as you get used to working out. Walk around your neighborhood or any other area that is safe to walk. Fitness Exercises for Men Exercise Styles There are four types of exercises that men can choose from to improve their fitness level. Cardio Cardio involves exercising in a aerobic environment which improves the heart's ability to pump blood and oxygen throughout the body. This helps to improve cardiovascular function. Cardio can be done by aerobic training or by exercising outdoors. Strength Training Strength training helps to build muscle mass in the body. When you lift weights, you are strengthening the muscles that help to prevent injury. Strength training improves overall fitness levels. Movements Movements are a combination of several activities that aim to improve the overall fitness level. Movement is based on a broad variety of activities that help to improve cardiovascular performance. Cardio Exercise Cardio exercise involves exercising outdoors.