Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
Moderate intensity aerobic activity is anything that gets your heart beating faster, like brisk walking, cycling, or swimming. Activities like running, aerobics dance or participating in a strenuous fitness class count for vigorous intensity.
Throw in at least 2 days of muscle strengthening activities involving all major muscle groups (legs, hips, back abdomen, chest, shoulders, and arms), and you’ll exceed the recommendations.
You can use weights, resistance bands, or your bodyweight to perform muscle-strengthening exercises. These include squats, push-ups, shoulder press, chest, press, and planks.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you can inevitably improve your health in many ways.Trusted Source
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.The bodies that many of you admire have a solid base of muscle. And muscle is what gives the body shape, firm and fit look you're after. And trust me - you probably need more muscle on your frame to get that look you are yearning for!
Always remember there’s difference between having muscles and having fat. Now let's see how it's done….
PROPER EXERCISE
Your exercise selection AND the intensity with which you perform the exercises needs to support muscle growth. Track your progressions in the gym. Limit chasing cardio, sweat and "the burn".
FOOD
You need to eat enough to support your goals. Under-eating and always chasing fat loss won't get you there. There’s no need to starve yourself in the name of fatloss, always eat enough balanced meals with more protein, greens (vegetables) and fruits.
LET GO OF THE SCALE NUMBER.
The body you want will weigh more than you think AND is on the other side of letting go of a goal weight. Remember it's a LOOK you're after. Not a number.
SLEEP AND REST DAYS
Sleep and rest days are essential no matter what your goals are. Aim for at least 7+ hours of sleep. Lifting weights 3-4 days a week is great. Honor your rest days.
TIME
Ahhhh, time. Yes time!
The one thing you don't give yourself enough of. Think in term of YEARS. Not weeks or months. This journey takes TIME.
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