It’s almost Cup Match!

Congratulations if you have made it till July on a steady workout plan. However there may be some that have either come to a complete halt because of Covid, the heat or just a pure lack of motivation.

Sometimes getting in shape sounds like a long, drawn out process. However the effort you put towards being in shape has many positive effects. If you want to start or continue your journey of feeling fit, check out these tips:

Sleep

Even though most of us have eight hour jobs during the day or night, it is imperative that we get enough sleep to recharge our batteries. Six to eight hours of sleep will keep the body kicking throughout the day. However if you happen to feel tired after coming home from work, either take a quick nap or start right away and exercise, then prepare to go to bed a little earlier.

Workout daily

Exercise daily for at least a 1/2 hour. You do not have to kill yourself from sprinting or running, but you should strive for some sort of moderate physical activity in your everyday life. If you're looking to lose weight, try a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Your muscles may ache after a high intensity workout. It may hurt a bit to walk or sit down, but that means your body is changing for the better. Make sure you stay hydrated, stretch, and eat foods with a decent amount of protein after each workout to keep those muscles building.

Pick the right foods

It’s the holiday season and many are opting for the evening swizzle instead of water. No matter how bad your mind is telling you to go for sugary drinks and candy over healthy food, try to keep sweets down to once or twice per week. Sugar will not help you get in shape. Even if it's just a single candy bar, one could lead to another. Fruit and vegetables are the best thing to eat when getting into shape plus, they give you chewing satisfaction that candy does not allow. Green vegetables keep the digestive track clean and running. Try to pick out lean cuts of meat, like turkey and chicken. These type of foods are full of protein and healthy nutrients to help keep muscles fit and ready to workout. In addition, be sure to focus on your portions. Try to plan out your meals. Set smaller portions by using a smaller plate, or start by piling your plate high with vegetables, a handful of starch and a fist of protein.

Keep track of daily calories and food intake

Keeping track of how many calories you eat in a day will be helpful in planning out your exercise plan. Ever wonder how bodybuilders are able to gain their muscle? They plan out their meals and take in more healthy calories than the average person. On the other hand, losing weight and striving for a leaner physique will involve making sure that you operate in a calorie deficit that is manageable for your body.

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Look for B. ActiveForLife on Facebook