Smile through life instead of crying. Friends, not years, are the best way to beat your age.
Channel: Micara Z Movers
Date: 2023-04-15

#friends #smile #age

Smile through life instead of crying. Friends, not years, are the best way to beat your age.

Cheers to more fun, memories, and fitness goals for everyone.

Fitness is a lifestyle, not a crash diet, so starting is hard. Doing everything at once will overwhelm you, so don't panic. Crash diets are unsustainable, so you may quit.

Making slight modifications to your everyday routine can eventually turn all your poor habits into good ones.

15 fitness goals:

1. Hydrate
Hydrate with any diet. Water aids digestion, nourishes bones and muscles, and boosts cognition.

If you weigh 150 pounds, drink 75 ounces of water every day.

2. Add Lemon and ACV to Water.
Sleeping 8 hours a day dehydrates us. Thus, early hydration is essential.

Start your day with a glass or two of water to hydrate. Lemon juice and 1/2 teaspoon of apple cider vinegar improve it. Lemon and apple cider vinegar aid digestion and detoxification.

Stop Drinking Calories
Keep hydrated, but avoid high-calorie drinks like soda, specialty coffee, and juices because they contain fast-acting sugar.

Stop drinking such drinks, and you will see the benefits.

4. Stretch frequently.
Failure to stretch has serious consequences.

Stretch before and after exercise. This will help calm down, increase flexibility, and prevent next-day discomfort. Stretching prevents muscle injuries.

Start with these easy stretches: 15 Static Stretches to Improve Your Workout.

5. Add Some HIIT
HIIT exercise is popular right now because it reduces body fat, boosts stamina, tones muscles, and improves hormones.

HIIT involves a 30-second vigorous activity followed by a 90-second calmer exercise.

HIIT 1-3 times a week yields fantastic benefits.

6. Breathe Working Out
When exercising, you may hold your breath, which can be harmful.

Consciously taking deep breaths through your nose and out through your mouth will fill your lungs with oxygen and give you the energy to keep working out.

Increase Lean Muscle
We want lean muscles. It's attractive and healthy:

Better posture
Fat loss
Better metabolism
Strong bones
enhances joint health
Improved stamina
Weightlifting and other activities generate lean muscle. Muscle growth guide: How Long to Build Muscle and Lose Fat?

8. Lose Fat
It seems apparent, but this is one of the most crucial stages to a healthier you. The benefits of reducing body fat include:

Improved joints and tendons
Diabetes and heart disease risk reduction
Lower inflammation
Strength and endurance
Better looks and confidence
Healthier hormones
Body fat loss is not a race. For fitness goals, lose 1-2 pounds every week.

Crash dieting or overtraining can make you reach an unachievable goal and gain all the weight you lost.

Take it slowly as a lifestyle.

9. Eat More Greens
Diet is the most crucial part of a healthy lifestyle. You should receive as many nutrients and vitamins as possible from your food.

Focus on dark, leafy greens for vitamins, minerals, nutrients, and antioxidants your body needs!

Avoid processed foods. They are obese and vitamin-deficient.

10. Quit Sugar
Reducing sugar intake is another immediate priority. It's free, saves money, and improves health.

We overeat sugar, so make this one of your fitness goals. Start by eliminating liquid calories. Fruits or dark chocolate are sweet.

Stop eating sugar slowly. Sugar withdrawal can make you crave sugary snacks. 

It works and should be part of your fitness goals.

11. Rest and Recover

Proper nutrition, rest, and recovery develop muscle tissue after a workout. To reach your goals, working out for two hours a day may be tempting.

Avoiding rest and recovery can set you back. The increased intensity might weaken your immune system, making you more susceptible to injury and sickness.

Sleep More
Sleep deprivation makes health and fitness objectives nearly unattainable. Stress chemicals from sleep deprivation can cause inflammation and chronic diseases.

Sleep to heal and restore. 7–8 hours works. To sleep more consistently, give yourself some downtime and a pre-bed ritual.

13. Prioritize Habits Over Results
The habit that will help you reach your fitness goals is more important than aiming to look a certain way or run a faster mile.

Avoid the scale, tape measure, and body fat percentage. Focus on those habits.

You're where you should be.

14. Exercise Outside
Depending on the weather, spend as much time outside as possible.

Cardio in the gym while staring at a wall won't stimulate your mind.

Outdoors challenge your body. Hiking, running, and walking are fantastic. Get more nature and change. It beats gym air.

15. Do One Pull-Up
This last aim is an excellent test of strength and fitness.

It's hard if you still need to do one. Achieving at least one pull-up will motivate you and show you how far you've gone.

Bottom Line
Consistent fitness will help you reach these goals. To set short-term goals, give yourself a deadline.