Improving your fitness produces a bounty of positive side effects, including improved mood, increased energy and a healthy, toned physique. The lifestyle changes you need to make in order to get your body into shape will make you feel better and help you manage stress along the way. To get started on the right track, assess your weight goals and make a commitment to regular exercise.
Weight Management
Whether you want to stay at your current weight or you're working toward a healthier size, reaching and maintaining a healthy weight is an important component of fitness and health. Although exercise plays a role in weight management, a proper diet provides the foundation for a healthy lifestyle. Eat a well-balanced diet and monitor your calorie intake. If you need to lose weight, start by making small but significant changes in your diet. Trim portion sizes, choose healthier cooking methods, cut back on your consumption of processed foods, and eat more fiber-rich foods. Ultimately you want to reduce your caloric intake by up to 500 per day to support a healthy rate of weight loss.
Body Composition
Even if you maintain a healthy weight, an unhealthy ratio of muscle to fat will affect your body shape and health. Although you need both fat and muscle tissue, too much body fat increases your risk for chronic diseases, such as heart disease, diabetes and hypertension. The recommended body fat percentage is 20 to 21 percent for women and 13 to 17 percent for men, according to MedlinePlus. To increase muscle mass and decrease body fat, you need to eat the right amount of food and exercise regularly.
Fitness Goals
Physical activity is an important element of weight management and helps you improve the shape and look of your body. You need to perform a variety of exercises to get your body back in shape. Cardiovascular, or aerobic, exercise burns fat, strengthens your heart, increases your stamina and improves your immunity. Strength training boosts metabolism and builds and tones muscles. You can control whether or not you build bulk with the intensity of your training. If you want to add bulk, use heavier weights with fewer repetitions. Use lighter weights and more repetitions to tone and define muscles. Perform 30 to 60 minutes of cardio at least five days per week, and work out your muscles two or three days per week.
Staying Motivated
Consistency in eating and activity habits is the key to changing your body shape. Switch up your exercise routine if you start to get bored. If you love running but can't seem to get motivated to hit the track, try a dance or yoga class, for example. Enlist an exercise partner so you have company during workouts. Exercise buddies also ensure that someone besides you is depending on you to stay active. Keep a log of your progress. Weigh and measure yourself when your start your program, and evaluate your progress every four to six weeks. When you routinely measure the payoff, you'll be more likely to keep up your regimen long-term.
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