It’s the start of a new year, so it’s not all too surprising that many people have set themselves new fitness goals or have implemented a new fitness routine. Of course, we’re a few weeks in, so some people are struggling to stick to their resolutions and are looking for advice that can help them stay motivated and benefit as much as possible. Here are a few suggestions that can help you to get the most from your own fitness regime!
Know How Much Exercise You Need
It’s recommended that the average adult gets one hundred and fifty minutes of moderate aerobic exercise per week, or seventy five minutes of vigorous aerobic exercise each week. Fit this into your schedule, no matter how busy you may feel.
Make Sure You’re Fuelling Your Body Properly
When you’re exercising, your body needs fuel to help you to be as active as possible during this time. This means providing your body with plenty of energy. All too many people try to diet and completely minimise the amount they’re eating at the same time as implementing a new exercise regime. This is nonsensical. You will feel tired, drained, exhausted and may even collapse if you do this. Instead, make sure that you’re eating a healthy, balanced diet and that you provide yourself with enough food to get through your workout to the best of your ability. The amount you eat can be measured in calories. The amount of calories you should aim to get into your diet will depend on factors like age, sex and activity levels. Follow the guide below for a rough estimate.
- Children aged 2 to 8 – 1000 to 1400 calories
- Girls aged 9 to 13 – 1400 to 1600 calories
- Boys aged 9 to 13 – 1600 to 2000 calories
- Active women aged 14 to 30 – 2400 calories
- Sedentary women aged 14 to 30 – 1800 to 2000 calories
- Active men aged 14 to 30 – 2800 to 3200 calories
- Sedentary men aged 14 to 30 – 2000 to 2600 calories
- Active adults over 30 – 2000 to 3000 calories
- Sedentary adults over 30 – 1600 to 2400 calories
As well as a healthy diet, you may want to try supplements that can fill gaps in your diet and boost your performance. There are plenty of great suppliers out there and you can visit them to find quality supplements at a fair price.
A lot of people expect immediate results from their fitness routine. This isn’t how life works. It may take months to see the changes you expect, such as being toned, gaining muscle, building strength, becoming more flexible or whatever else your goal may be. Progress takes time. Be patient and consistent and the results will come eventually. Don’t give up!
Hopefully, some of the information outlined above should help you to stick to your exercise routine and get the most from it. Each step will make a big difference as long as you take it on board and practice it properly. Good luck and enjoy the benefits when you begin to feel them!