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Being physically tough takes ongoing, dedicated work, but the confidence and strength you'll feel in your body will be more than worth it. Work on building strong muscles and increasing your endurance by setting goals for yourself and making training a part of your daily routine. Do cardio exercises by running, biking, or swimming a few times a week. Challenge yourself by pushing your distances and signing up for races like marathons and triathlons. Get into a weight-lifting routine, focusing on working all of the muscle groups in your body. As you improve, push yourself to higher weights and more reps. You could also sign up for a team sport, like soccer, volleyball, or basketball, to get in cardio in a competitive game setting. Challenging your body to complete more reps or more training sessions with less time between will help you learn to adapt and recover faster. Remember to keep taking care of your body in between sessions, stretching out and eating well, to avoid injury. For example, if you're doing sets of 3 sprints with 1 minute of rest between each set, bring that recovery interval down to 55 seconds, then 50. Adjust the intervals slowly to avoid burning yourself out. to help your body feel its best. Eating right will help you feel great and crush your workouts. Go for whole, fresh foods like fruits and vegetables, lean meats and fish, nuts and legumes, and whole grains. Avoid processed food and junk food, like soda and fast food, and work on limiting your sugar intake as well. to help your joints weather stress. Getting more flexible will help you avoid injury and get the most out of your workouts. Stretch out your muscles after you work out to lengthen them while they're still warm and prevent soreness later. Don't stretch out before you start working out. Instead, try a 5-10 minute warm-up, like a walk, jumping rope, or jumping jacks, then stretch out a bit once you're warm. Try yoga for stretching routines that will challenge your body while calming your mind. Mental and physical toughness are closely related. By forcing your body into uncomfortable situations, you can enter a "mind over matter" mentality, where you're mentally tough enough to withstand difficult physical conditions. This will be challenging, so take small steps towards overcoming one physical discomfort at a time. Make up small, inconvenient routines and push yourself to maintain them, like touching every overhead tree branch on a walk. This gets you in the habit of exercising mental willpower over your body. You can also try things like taking cold showers, walking or running barefoot, or sticking with an inconvenient diet, such as completely cutting out sweets or fast food. Acclimatize yourself slowly. If you're trying to take cold showers, for example, start by lowering the temperature by a few degrees each day. Your body can get used to doing the same kinds of workouts all the time, which can cause you to hit a plateau in both mental and physical fitness. Push the limits of what you can achieve with more challenging, alternative forms of fitness that you've never tried before. Try things activities kickboxing, martial arts, or wilderness training. Challenging yourself with unfamiliar training regimens can improve your mental and physical resilience and stamina. Being tough isn't just about being strong and having good stamina; it also means knowing how to stay calm and respond in physically demanding situations. Learn about survival techniques to help you make it through danger and practice them in lower pressure situations so you know what to do if disaster strikes. You can practice your survival skills by going camping or attending wilderness survival training classes. When you're coming up against a seemingly-impossible challenge or just feeling tired or unmotivated, remember that the process of getting in shape is as important as the results are. By pushing yourself to get healthy and strong, you're developing the mental and physical strength and resilience to make you into a tougher person. It's still important recognize your physical limitations. Don't jump headfirst into an exercise you've never tried or an extreme diet; instead, set an end goal and take steps to get there in a way that's safe for your body. Recognize the difference between pain and injury and don't hurt yourself. If you're new to intense physical training, consider working with a personal trainer.
Combine cardio and strength training to get in top physical shape. Train with less rest between sessions. Eat healthy Increase your flexibility Put your body in uncomfortable situations to strengthen your willpower. Try different forms of fitness, like martial arts and wilderness training. Expose yourself to more extreme environments and situations. Push yourself past barriers with motivation and dedication.