Getting serious about fitness is a positive, life-changing decision. Exercise boosts your energy levels because it sends oxygen and nutrients to your tissues and helps your heart and lungs to work more efficiently. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Your mood will also be improved because exercise also releases endorphins, [2] X Research source and you’ll feel more confident about how you look and what you can achieve.
Steps
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Make physical activity a part of your life. At least 30 minutes of physical activity every day is recommended. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source If you can’t find 30 minutes straight to workout, try to break it up into 2 15-minute periods or 3 10-minute periods. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Exercise at least 150 minutes a week. You can spread out this time throughout a week. You can do a mix of moderate and intense activities. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Brisk walking, swimming or even mowing your lawn are great examples of moderate activities. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source For more intense activities, try running, dancing, or playing basketball. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Once you’ve gotten a regular fitness routine down, you’ll want to focus on gaining athletic qualities like speed, power, agility and balance. [8] X Research source
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Remember to strength train. You should strength train your muscles at least twice a week. A good example of a strength training activity is lifting weights. [9] X Expert Source Dean Theriot
Personal Trainer Expert Interview. 22 January 2021. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source- Exercises you should include in your strength training routine include: squats, deadlifts, power cleans, bench presses, reverse bent over rows, pull-ups, military presses, and dips. [11] X Research source
- Lifting weights or using weight machines is just one example of how to strength train. You can also take part in activities like rock climbing or heavy gardening. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Add high intensity interval training (HIIT) to your weekly routine. The high level of intense cardio will help you build your speed and help you lean out more quickly.
- Start with 15 to 20 minutes of interval work once or twice a week. Hill sprints, sled pushes, treadmill interval sprints, and rower sprints are all great exercises to incorporate. [13] X Research source
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Develop your power. Power is the ability to move weight quickly. You can teach your muscles to move quickly using an exercise you’re already familiar with.
- Pick a lifting exercise like squats or deadlifts. Use a little less weight than what you’re used to. Lift the weight as quickly as possible, but lower the weight slowly and as controlled as possible in 3 to 4 seconds. Take a rest for 1 second and then lift the weight as quickly as possible again. [14] X Research source
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).As a beginner, you want to improve your strength and endurance. Begin with exercises such as lunges, bench presses, and ab workouts like crunches or planks. Adjust your workout to your fitness level to avoid injury and achieve your fitness goals safely and effectively.
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Don’t cut out carbohydrates completely. Our brain and central nervous system require carbs to work properly. Eliminating carbs entirely will make you feel cranky, tired, and lethargic. You should eat the right amount of carbs first thing in the morning and after a workout. [15] X Research source Get 45 to 65 percent of your daily calories from carbohydrates from whole grains, beans and legumes, and fruits and vegetables. [16] X Research source
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Get enough fiber. Soluble fiber helps to improve your cholesterol and blood sugar levels. Good sources include oats, dried beans, apples, and oranges. Insoluble fiber helps to prevent constipation. Try eating more vegetables and whole grain to add more insoluble fiber to your diet. Women need 22 to 28 grams of fiber a day. Men need 28 to 34 grams of fiber a day.
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Eat protein. You need protein to grow and develop. Protein provides your body with calories and energy. [17] X Expert Source Dean Theriot
Personal Trainer Expert Interview. 22 January 2021. 10 to 35 percent of your daily calories should be from protein. There are great protein options from both plant and animals. Foods high in protein from plant sources include beans, lentils, soy products and unsalted nuts. Meat, poultry, and dairy are good sources of protein from animals and should be lean or low fat. -
Make sure to include fats. Fat has a lot of calories, which can lead to weight gain. Some types of fats do increase your risk of heart disease and other health problems. However, fats also help your body absorb vitamins, keep your immune system functioning and maintain cell membranes’ structure and function. All sources of fat should be kept to 20 to 35 percent of your daily calories. It’s important to focus on unsaturated fats from foods like lean poultry, fish, and healthy oils like olive, canola, and nut oils.
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Stay hydrated. Your body’s water supply needs to be replenished in order for it to function properly. Men need about 13 cups of water (3 liters) and women need about 9 cups of water (2.2 liters) a day. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- You’ll want to drink water before, during and after your workout. You’ll need to drink extra water when you exercise because you will lose more fluid when you sweat. An extra 1.5 to 2.5 cups (400 to 600 milliliters of water) is recommended for short periods of exercise under an hour. How much you need will vary depending on how much you sweat during exercise, how long, and the type of exercise, so adjust accordingly. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Consider supplements. Supplements can help optimize your well-balanced diet.
- Supplements can be used once a well-structured diet is formed. Some popular ones for those looking for an athletic build include creatine, glycerol and glucosamine sulfate. Creatine is a substance that occurs naturally in our bodies. Used as a supplement, creatine leads to improved strength and power. Glycerol is a supplement that keeps you hydrated for longer for better performance. Glucosamine sulfate helps to re-build cartilage and prevent joint problems. [20] X Research source
- You should eat smaller amounts of protein throughout the day to make the most of its muscle-building and repairing abilities. Supplements like protein shakes and bars can be good sources of protein in-between meals. Make sure to eat protein-rich snack during the 30 minutes that follow your workout so you can optimize the amino acids. [21] X Research source
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Be positive. The gym can be an intimidating place, especially if you’re new. It’s easy to allow negative thoughts to creep into your mind, but it’s important to positive to keep yourself motivated. [22] X Research source
- Think “I can.” “I can lift this weight.” “I can run another lap.”
- Replace “I won’t” with “I will.” “I will do another 5 reps.” “I will complete an extra set.”
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Forget the excuses. It’s easy to let excuses stand in the way of your fitness. Common excuses include:
- ”It’s raining.” Don’t let bad weather stop you from continuing your workouts. Keep your exercise regime on track by exercising indoors. [23] X Research source
- ”I’m too tired.” It is important to allow your body time to recover. However, often times, you may just be feeling lazy. You want to stay in the habit of working out. It’s okay if you can’t give 100% every time you go to the gym. A workout that didn’t happen at all is the only bad type of workout. [24] X Research source
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).It's okay if you don't feel motivated every day, but it's crucial to establish a sense of discipline. A consistent workout routine is the key to achieving fitness goals. It is essential to remain determined and committed to your plan. Select a suitable time of day that fits your schedule. Dedicate around 30 to 60 minutes to exercise, and stick with it.
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Stay focused. Make a fitness commitment to yourself by keeping up healthy habits.
- Healthy habits can include exercising at the same time each day, making thoughtful dietary decisions, and being patient with yourself. Results take time, and it’s important to not give up. [25] X Research source
Expert Q&A
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QuestionHow do I build muscle and stay athletic?Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.Make sure you incorporate strength training with weights into your regular routine.
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Tips
- Take progress photos. You’ll be motivated by seeing how you’ve come.Thanks
- Whilst exercising listen to heavy beat music. Research has shown that it improves your motivation and confidence. Also, listening to music you love will distract you from the pain of harsh exercise.Thanks
Warnings
- If you have a medical condition, consult your doctor before beginning a new exercise plan.Thanks
References
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- ↑ http://www.bodybuilding.com/fun/6-ways-fitness-improves-your-life.html
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.bodybuilding.com/fun/train-like-an-athlete-four-ways-to-build-an-athletic-physique.html
- ↑ Dean Theriot. Personal Trainer. Expert Interview. 22 January 2021.
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.bodybuilding.com/fun/essential-8-exercises-to-get-ripped.htm
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ http://www.bodybuilding.com/fun/train-like-an-athlete-four-ways-to-build-an-athletic-physique.html
- ↑ http://www.bodybuilding.com/fun/train-like-an-athlete-four-ways-to-build-an-athletic-physique.html
- ↑ https://www.mensjournal.com/health-fitness/the-new-rules-for-getting-ripped
- ↑ http://www.bodybuilding.com/fun/6-ways-fitness-improves-your-life.html
- ↑ Dean Theriot. Personal Trainer. Expert Interview. 22 January 2021.
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2
- ↑ http://www.bodybuilding.com/fun/topicoftheweek19.htm
- ↑ http://www.active.com/nutrition/articles/eat-to-build-lean-muscles?page=2
- ↑ http://www.bodybuilding.com/fun/3-tips-to-strengthen-your-mind.html
- ↑ http://www.bodybuilding.com/fun/8-ways-to-keep-your-summer-shred.html
- ↑ http://www.bodybuilding.com/fun/8-ways-to-keep-your-summer-shred.html
- ↑ http://www.bodybuilding.com/fun/pekka.htm
About This Article
If you want to get an athletic body, start slow but steady by incorporating 15 to 30 minutes of daily exercise into your life, like lifting weights or doing cardio! Once you're comfortable exercising regularly, add strength and high intensity interval training into your workouts. Eat foods like nuts, fruits, and grains that contain enough fiber, vitamins, and carbohydrates to keep your body fueled and healthy. And be sure to drink at least 2 to 3 liters of water a day to stay hydrated! Want to learn how to stay motivated and focused on your goal? Keep reading!
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