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10 Ways to Get Fit and Healthy

1. Build muscle

Strength training strengthens your muscles. Muscle burns fat. Your heart is a muscle. Having a strong heart is… good/bad? Say it with me: GOOD! So go to the gym. Also, make sure you continue to exercise, albeit at a slightly lower intensity, once you reach your weight goals. Otherwise, you risk resetting your body’s levels where you don’t want them.

2. Burn fat

Before every workout in the gym, start your cardiovascular system. Ride your bike, run your bike, row, do whatever you want as long as you work up a sweat. Start slowly, maybe just five minutes, and then gradually increase to make sure your heart can handle it. I promise you that once you can manage 20-30 minutes of intense cardiovascular exercise and do it several times a week, your fat will just come off like… well, like something that will come off really fast.

3. Follow a healthy diet

Don’t eat processed junk! No microwave dinners or junk food. Buy the ingredients and cook them yourself without using too much sugar, salt, oil or butter. Make a larger batch and you can eat it two days in a row. Make sure you eat lots of vegetables with your meals! Vegetables contain vitamins, minerals and fiber. Do you want it!

4. Don’t just focus on what you should avoid

A lot of people go overboard with counting calories and running for fear of fat, but they forget to make sure they’re getting enough protein, vitamins, minerals, even water! Don’t make the same mistake. If you’re working out to build some muscle, you’ll want at least 1.5 grams of protein per kilogram of body weight. If you’re serious about building muscle, aim for 2 grams/kg.

5. Eat the right kinds of fat

I hereby command you to drop the notion that fat = bad. Fat doesn’t make you fat, but your laziness and overconsumption does! In fact, the right kinds of fat slow down digestion, which aids weight loss. How counterintuitive is that? Fish oil, olive oil, nuts, these things contain healthy fats. And they taste great.

6. Eat lots of fruits and vegetables

Fruits and vegetables will ensure a feeling of satiety and at the same time incredibly few harmful substances. They will also provide you with plenty of vitamins and minerals. Natural things are truly amazing.

7. Don’t avoid carbs

Your body needs carbohydrates to function properly and build muscle. Cut out bad foods (junk food, processed foods, etc.) but continue to eat healthy carbs. Like lean meat, pasta, bread, fruit and vegetables.

8. Eat smaller meals more often

This stimulates your metabolism and makes it harder for your body to store energy as fat. We like this!

9. Drink lots of water

Drink two glasses of water with every meal and never exercise without a water bottle.

10. Eat foods rich in fiber

Food rich in fiber is your friend. As long as you don’t overdo it, fiber-rich foods will increase satiety, making it easier to avoid overeating. As an added bonus, fiber helps your digestive system, which speeds up your metabolism. Sounds great, right? It is. And, oh, so simple.

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