18 Top Secrets of the Fit and Healthy

Is there a secret to a fit and healthy body? Certainly, there is and its not just one practical tip but many. However today, they will be a secret no more as you see them unfold right before your very eyes. So what does it take to get to your goals? Do you need to go hardcore on your diet? Well, that may not be easy as you may already have experienced yourself because it is not the only factor to consider. Like it or not, getting back in shape will require much from you in terms of effort, self-discipline, consistency, and perseverance. That is one of the reasons why it seems to be a big secret for some people because there has been a lot of hype around quick fixes to losing weight when the reality is they do not really work in the long run.

In this case, it may require a total change of lifestyle on your end because that is when the transformation will take place. If it requires giving up on some of your favorite foods, minimizing your portion sizes, and taking the time to exercise then so be it. It will depend on how much you want to make it happen and how committed you will be along the way. The key is to make it a healthy practice because that is the only way that you can sustain it. So here are the secrets of the fit and healthy that you can adapt and see how it will work for you.

 

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1. Choosing what you read

Reading articles like this one is a practice that you should continue as you go through your fitness journey. Knowledge is power especially when you are able to choose the right information to feed your brains with. Not everything that’s out there is true in terms of helping you get fit. Most are marketing hype that you will discover to be false in the end. So, as much as you can, choose what you read about and be mindful about what you follow on your way to fitness. When they do not offer quick and easy fixes, most of the time, they are authentic and truly helpful.

2. Minding your own business

Another secret to fitness is minding your own business instead of being too busy watching over what your neighbor is doing. Each person is unique and you can expect your fitness journey to be different from how others are experiencing it in terms of pacing and intensity. Certainly, you can look to others, especially experts and fitness champions, for inspiration and guidance but you cannot compare your progress with theirs. When you do this, the tendency is that you will get frustrated when you don’t lose as much weight and end up getting discouraged more than inspired. So always make yourself as a reference point when trying to be fit and healthy. Focus on your abilities and give it your personal best. Check your own progress, celebrate your wins, and keep a positive image of yourself. In no time, you will see your efforts come to fruition.

3. Getting more intense

Fitness is a continuous endeavor and as you keep exercising and transforming your diet, you have to work harder as well. Getting to the next level should always be your goal. When you are done with a certain routine and reach a plateau, take it to a higher level of intensity, increase the number of reps, or try a much harder exercise. Or when you have lessened your carbs consumption to 60 grams per day, intensify your diet by decreasing it to 40 grams, skip your usual dessert, until you reach your ideal weight. Always move up and forward, stronger and better each day.

4. Walking and then walking some more

You should know by now how walking can be beneficial to your health and extremely effective in weight loss. But what we are driving at here is all about intentional walking. Its about choosing to walk whenever you can instead of driving or sitting down to relax. You have to consciously make the effort to walk instead of just standing there doing nothing. Leisurely walks are definitely a must outdoors but when you walk with intention when going to a certain location is more purposeful and thus burns more calories. So go ahead and walk to the grocery, walk your dog, walk on your way back home, walk to your dojo, walk all the way. You can put on a digital counter of the steps that you take each day so you can go for more the next day. In no time, you will see how much you have lost weight by this simple secret method.

5. Changing your exercise mindset

If you are going to exercise for life, you better change the way you think about exercise. You see, working out can be the most pleasurable activity ever if you think about it that way. Needless to say, there is so much that you can do to make it more fun with music or by spending it with a gym buddy. You can also choose exercises that you enjoy the most to make you look forward to doing it. Aside from being pleasurable, exercise can also be a privilege. Not everybody has the luxury of time to actually go out of their way to make their bodies healthier. So take advantage of this privilege and make the most of it. Thinking about exercise as both a privilege and a pleasure will help you get excited on your next workout.

6. Being a Vitamin D lover

In the US, approximately 77% of the population suffer from a Vitamin D deficiency based on a National Health and Nutrition survey. The goal then for you is 600 IU of Vitamin D each day or more which can be confirmed with blood work.(just ask your doc) Research has shown that men who have higher levels of this vitamin also have a higher tendency for stronger muscles in comparison to those who have lower levels.If you can get 20-30 minutes of sun 3 days a week you should get all the vitamin D you need. 🙂

7. Making short-term goals

Yes, you already have your long-term goal in mind and they are really important in setting the direction for you. But in order to get to that long-term goal, you need short-term, daily or weekly goals that you have to consistently work on. Every single day matters as it makes up your goal at the end of the year. This also means that procrastination is a big no-no. You do not start tomorrow but today, right at this moment in the here and now. Imagine if you spend everyday telling yourself that you are going to do it tomorrow until a month passes and you have not really done anything. Doing it consistently everyday likewise helps in developing healthy habits that you bring with you all throughout your lifetime. And finally, short-term goals help you see the progress that you are making and give you the immediate feedback that you can use to motivate you.

8. Going green

Green means energy and you have to load up on lots of those. Tony Gentilcore of Cressey Performance, Massachusetts has seen how eating more greens have helped athletes become less fatigued than usual. With more vegetables, athletes have surpassed their own personal records in just a few weeks. Tony’s favorite green concoction is composed of spinach, almond milk, chia seeds, rolled oats, frozen berries, and protein powder. You can certainly make your own recipe and make it an everyday healthy habit, athlete or not.

9. Going easy on the alcohol

Aside from the empty calories, you have experienced how alcohol can leave you feeling weak, nauseated, and fatigued the next day especially when you have had too much. Now, who would want to workout when you’re feeling all queasy and too tired to even lift a finger? What you do want is probably to just sleep the whole day and then wake up to eat whatever you want and not care about the calorie count. If this is how alcohol consumption is affecting you, then you better limit it to very special occasions only so you can stay on the fitness track. Try not to compromise your success with too much partying as fit people are pragmatically self-disciplined more than anything. If you can’t give that up, then you can simply say goodbye to a healthier life.

10. Changing the way you lift

Often, change and variety has a positive effect on fitness especially in terms of leaving old ways or usual ways behind. The same holds true with lifting weights. While its easy to lift most objects in your day to day life from suitcases, grocery bags, to a wriggly toddler, making a change into kettle bells, sandbags, old tires, and fat-grip barbells can really help you build strength. Try differently-shaped training tools for that extra challenge that will also encourage your flexibility. It’s also fun being able to try different things each time your workout starts to get boring and less stimulating.

11. Wearing your fave workout attire

There is nothing as encouraging as wearing your favorite workout attire. One of the probable reasons why you are so much into your exercise and diet in the first place is that you want to achieve a more positive self-image by looking good and feeling great. In this case, investing in high-quality apparel from your clothes to your shoes could be your secret recipe to success. It doesn’t only help you increase your confidence in yourself but also in turn encourage you to work harder so you will look awesome in your gym outfit.

12. Trying essential oils

Several researches have been done that confirms the efficacy of essential oils in controlling one’s appetite in a natural manner. In specific, grapefruit essential oils are said to boost the body’s rate of metabolism and ultimately, accelerate weight loss. You can add a few drops of grapefruit oil into one glass of water and then consume it before you have your breakfast to kick start your metabolic processes.

13. Timing your whey

Apparently, not all proteins are created equal and certain types of protein are best consumed at specific times during the day in order to maximize its benefits. Whey protein in the morning has been reported in the Journal of Nutrition to help you control your cravings throughout the rest of your day. At the same time, whey is also great as a pre-workout drink as it is quick to digest. However post-workout, casein tends to burn more slowly and give you a steady-going source of protein. Before going to bed, 40 grams of casein can boost your muscle growth overnight at 23%.

14. Exercising more often

You do not have to go to the gym each and every day as you also need some recovery days but exercising more often than you would usually do helps you to keep your fitness goals in mind. You can certainly enjoy holidays and other occasions but when you have exercise as part of your daily routine, you are making it easier on yourself to go back to your health regimen once the partying is over. And exercise in this case can take the form of different physical activities that give you the same wellness benefits, so you can go from working out, to walking, swimming, jogging, spinning, or doing some yoga classes. When you do this, you will have no other choice but be fit.

15. Making your water bottle your constant buddy

Fit and healthy individuals never go out of the house without their water bottles. Of course the main purpose is for you to be able to drink from your water bottle often. It is going to be your drink of choice wherever you may be. To spice it up, you can add some cucumber, lemon, berries, or all of the above so you do not easily get tired of the same flavorless liquid. Surely, you also want to bring it along with you when you workout in order to stay hydrated as you sweat without adding on the calories.

16. Spreading out your protein

You know it. Protein is essential in muscle-building but the secret of fit individuals is in dividing their protein consumption into 6 smaller portions or meals instead of the usual 3 big ones. Alwyn Cosgrove, the owner of the Results Fitness, California recommends eating 3 eggs at breakfast, one mid-morning protein shake, 100 grams of protein for lunch or Greek yogurt and grilled chicken.

17. Becoming stress-free

Who wants more stress in their life? Sadly, some people like getting stressed out by trivial things like they really welcome stress with open arms. While this may not be intentional, the negative effect of having these things stress you out goes directly to your overall health. Apparently, the hormone cortisol increases with stress and in return, trigger weight gain or halt weight loss. The good news is that, you have a choice whether you let stress get the better of you or you simply shake it off especially when there is really nothing that you can do about a particular issue. The key is to know how to deal with stressful situations in a positive manner as they come because you will have no choice but be confronted by them anyway.

18. Sticking to your eating plan no matter what

Consistency may not be a very well-kept secret but it is also where most people fail miserably in their effort to lose weight. Meanwhile, individuals who are fit are able to maintain their weight primarily because their diet is very consistent and reliable. They may have cheat days occasionally but most days, they are able to stick to their diet and keep their calories to a minimum. They don’t starve themselves one day and then binge like crazy the following day. With each meal, they eat little portions as recommended daily so they do not go hungry and trigger their wildest cravings later on.

 

Are you ready to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, 21 Day FIX®, Insanity, P90X® and 100’s more. Don’t miss out on your chance for amazing results. Sign up today!