What works best for one person when it comes to getting in shape and staying healthy may not work at all for another person, so it’s important to come up with a fitness and diet plan that works specifically for you. Creating your fitness and diet plan does not need to be difficult or stressful, though; just follow these eight steps, and you’ll soon be well on your way!
Step 1: Decide on your fitness goals
Are you trying to lose weight, build muscle, or just stay healthy? Fitness regimens vary widely depending on your goals, so take a moment to make sure you’re headed down a path that will meet those goals. Are you looking for overall health or specific things like better cholesterol or blood pressure levels? You may also want to consider how many times per week you want to work out and what types of exercise (running, yoga, weight lifting) are best for your body. As a bonus: Creating a fitness plan is an easy way to help relieve stress. Pick up a physical activity that helps reduce cortisol levels and start feeling calmer almost immediately.
Step 2: Keep a workout schedule
It’s a good idea to create a workout schedule and stick to it. Write down all of your workouts (along with rest days) on your calendar, or use one of many available apps and gadgets that can automatically add workouts to your calendar. Failing to keep an organized workout schedule is just like failing to plan: You’re likely to make excuses and skip days. As a rule of thumb, you should exercise at least four times per week and no fewer than three.
Step 3: Buy some workout gear
Whether you choose to work out at home or buy some basic gear, you’ll need a few essentials. You can start with an exercise mat and workout DVDs. Alternatively, you might want to buy some exercise equipment such as weights. If you don’t have much space, resistance bands are another great option; they come in a small carrying case and are easy to use anywhere. Lastly, having a water bottle handy is essential especially if you tend to get dehydrated during your workouts.
Step 4: Set up your daily meals
Sticking to a diet without planning is unrealistic, so make sure you plan your daily meals and snacks. This also means researching what types of foods are alkaline and which ones aren’t these are easy to Google. Try to keep a balance between fruits, vegetables, grains, meats, and fats that have been deemed healthy. One quick way to do this is by following an Alkaline Diet Food List (Google it) while avoiding processed foods as much as possible. Once you’ve learned more about fitness and healthy eating on a general level, you can learn more about specific workouts or diets (such as paleo or vegetarianism). These will be much easier for you since they don’t require planning but rather just looking up different recipes or exercises.
Step 5: Set up weekly meals
Choosing healthy food is easy. If you know how to cook, simple meals are always at your fingertips. It’s a good idea to plan out meals for each day of the week so that you don’t make unnecessary trips to fast-food restaurants or eat out more than necessary. If you’re having trouble keeping up with healthy eating, stick to no-fail dishes like grilled chicken breast and steamed vegetables. By planning your diet ahead of time, you also eliminate risk factors that could lead to poor lifestyle choices such as skipping meals or choosing junk foods when forced by hunger.
Step 6: Add supplements to your diet (optional)
Supplements can be an important addition to your fitness routine and diet. Be sure to check with your doctor or a certified nutritionist before taking any kind of supplement, especially if you have pre-existing medical conditions like heart disease, diabetes, or high blood pressure. If you do decide to take supplements, start slow and build up: Start with a few basic vitamins and then add other types (like protein powders) based on your specific health needs. Finally, keep track of what works for you and what doesn’t so that you know which supplements are worth it — and which ones aren’t.
Step 7: Have fun with it!
Don’t take your workouts and diet too seriously it will only make you miserable. Make it fun, or don’t do it at all. Don’t punish yourself if you have a bad day and go over your calorie count or skip a workout just get back on track as soon as possible. Remember: There is no such thing as failure! Mistakes are an opportunity to learn what doesn’t work so that you can do better next time. If a mistake does happen, just pick yourself up and move on. Don’t dwell on it you’ll end up beating yourself up instead of enjoying your healthy lifestyle for long!
Step 8: Follow through and track your progress
Once you’ve created your workout and diet plan, track your progress. If you want to start seeing changes and results, it’s important to stay committed to both long-term goals. It may take some time for things to come together – so don’t give up! Consistency is key here, but also don’t be afraid to push yourself if your routine becomes stale. Just keep moving towards a healthier you! Hopefully, now you have a better idea of how to create the fitness and diet plan that works best for you! I hope that these tips have helped inspire or guide you into creating a more effective workout and diet plan that truly works for YOU!
Once you’ve written your workout and diet plan, put it into action. Once you start working out, your body will begin to produce endorphins naturally occurring chemicals that make you feel energized and happy. Although they’re technically neurotransmitters, endorphins are often referred to as happy chemicals or even natural mood enhancers. When these proteins are released, they travel through your bloodstream, reach your brain and attach themselves to opioid receptors. The result is a rush of euphoria. You can compare them to other enjoyable things like eating chocolate or drinking wine.