Exercise provides many benefits to both your mental and physical health. Research at the University of Mary Washington has found that exercise increases blood flow and circulation, allowing for better absorption of nutrients and oxygen, and leading to better skin complexion. Furthermore, exercise reduces stress and improves mood. In fact, endorphins that release during exercise to ease pain also trigger feelings of happiness that buffer against depression. Most importantly, exercise builds stronger muscles and contributes significantly to weight loss. With the right diet and an appropriate level of exercise, you can reap the benefits of living healthy, being fit and growing strong.
Step 1
Increase your intake of high-protein foods while eliminating high-fat items. To build muscle, your body requires the amino acids provided by food protein. It does not, however, require the excess fat. In other words, reduce your consumption of red meat, egg yolks and other foods high in saturated fat. Replace them with skinless chicken breast, egg whites and fish. Although fish may be slightly high in unsaturated fat, according to the Mayo Clinic, this fat is known as omega-3 and can lower your cholesterol levels, enhance your immune functioning and reduce your risk of heart disease--all while providing essential protein for building muscle. In addition, these healthy substitutions will lower your total daily caloric intake, helping you lose weight.
Step 2
Drink water instead of beverages high in unnecessary sugars. Water not only cleans your body of impurities, but it rehydrates you without the expense of extra calories. Consider this: 1 cup (8 oz.) of orange juice alone contains 134 calories, according to NutritionData. Therefore, eliminating sugary beverages will save you more than 400 calories a day. The only time you should consider an alternative to water is after an intense exercise routine when you need to replenish electrolytes lost to sweat. Then you should have a sports drink. Also, diet sodas and unsweetened juices may be acceptable alternatives if they are low in calories per serving.
Step 3
Perform strength-training exercises. According to the Mayo Clinic, muscle mass decreases with less use. Therefore, you need to push yourself continuously--especially in the direction of building stronger muscle. Buy an at-home resistance tube that bends with either your legs or hands. Work out different muscle groups while watching television or waiting for dinner to cook. Use free weights, such as barbells and dumbbells, to help you build strength in your biceps and triceps as you curl the weights upward or lift them up and down behind your head. Make your own weights using plastic bottles filled with sand as measured with a bathroom scale. If you are unsure of which exercises to do, invest in a gym or a personal trainer. At any rate, for every pound of muscle you build, you burn an additional 35 to 50 calories a day, according to the University of Mary Washington, meaning muscle mass will also help you achieve greater weight loss.
Step 4
Engage in moderate- to high-intensity exercise. Although lower levels of physical activity may help you ward off weight gains and cholesterol issues, higher levels will provide the most significant boosts to muscle mass and weight loss. These can include aerobic exercises involving interval training--alternating between high-intensity jogging and low-intensity speed-walking--as well as strength-training exercises--resistance machines, squats, push-ups, pull-ups and bicep curls--at a level where you can complete two sets of 8 to 12 repetitions before tiring out. The Mayo Clinic cautions against strenuous exercise--i.e., doing more than you can handle--that may increase your risk of burnout, soreness and injury. In other words, push yourself to heavy breathing and light sweating, but do not overdo your exercise routine.
Member Comments