Everyone wants to get fitness and stamina in the world. Do you agree with me? No one wants to get illness and spend the whole time on the bed. So, here I am getting focus on some rules for getting fitness and stamina. There are some rules for getting fitness. Are you ready? If yes, then read and try to follow these rules.
If you are ready to burn your fat and calories and get in shape,then ready for it.
However, many people know that burning fat is not so easy, it is challenging task. It takes a lot of will -power to give up those tasty spicy foods and other habits.
But remember, before you follow this rules, you have to keep the aim high and cut down the calories – but it is not so easy if you don’t have the right plan.
There are definitely many things to think as balanced diet, calorie count, exercise timing and some best supplements.
But , you don’t have to worry,if you are determine to get in shape of your body and strength the muscles,then follow some basic rules and see the result after few months.
1) Limit the carb
It means that the carbs which are good for strengthening the muscles and they are stimulate fat storage by promoting the levels of insulin. So, reducing the consumption of carbs will lower the level of insulin and support the fat loss goals.
2) Consume less calories
If you want to achieve your goals,then you have to consume fewer calories than you are used to – this will push the body to dig deeper in your fat reserves in the search for fuel. So, a good way to start is by cutting down on excess carbs and dietary fat.
If you do this, you will burn fat.
3) Choose complex
It doesn’t mean that you should avoid carbs altogether – they are still an important part of a healthy diet.
Just, you should simply avoid fast digestive carbs that cause insulin peaks with slow digesting carbs. Such as, whole -grain products,corn potatoes and pumpkin in the meals .
Because, these foods release glucose more slowly into the blood, offering a source of energy and keeping blood sugar and insulin levels under control.
4 ) Add more fibre in diet
As you eat the less carbohydrates then add more high fibres food in the diet.
As all of us know that adequate intake of fibre will cause a slow and steady stream of glucose in the blood helping to avoid fat – storing insulin spikes.
The best quality high – fibre foods include broccoli, cabbage,bean, spinach and green leafy vegetables.
5) Increase protein intake
Increasing protein in diet will keep feeling well while we should lowering the junk foods intake. Actually, protein is very important for stimulating the metabolism and a faster metabolic rate is the first thing we will need in order to spark up greater fat loss.
High protein supports the weight loss also. When we are trying to burn a drastic amount of fat ,our focus on protein should grow even bigger.
6) Take high protein as post workout meals
It is saying by trainer that consuming 20-30 gm protein within an hour after workout will help the body lean ,in getting shape,fat burning muscles and support faster and better recovery.
More muscles and more fat being burned up as fuel due to increased metabolic rate and higher energy requirements,so that is another good reason to enhance the muscle building efforts.
For better results, pair with post workout fast digesting carbs with 30 gm of protein powder right after the finish of training or exercise.
7) use some better supplements
Good supplements acts on the vascular system, dilating blood vessels and increasing nutrients and oxygen reaching to all muscles cells. These benefits are important for athletic performance since they increase endurance and strength.
Some trainer suggests to take nitric oxide as supplements. But remember, taking nitric oxide supplements before exercise session will enhance the blood flow, support the pump , increase growth hormone levels and speed up the metabolism.
8) Do cardio exercises
All of us know that cardio exercise is most important for fat- burning activity when it is done on an empty stomach.
Fasted cardio stimulates the release of norepinephrine, which allows for optimal fat-burning.
So,it is the best way to do cardio exercises for atleast 40 minutes for burning of calories.
I think , all of you agree with me and follow these rules for getting fitness and stamina.