Best tips for better health and fitness

Best tips for better health and fitness

The best scheme you will yet work on is you. Today we would like to show you how you can improve your fitness, nutrition and health in the long term with a few simple tips. Curtain up for our tips on better nutrition and health.

No more drastic diets

Small, permanent lifestyle changes such as fresh food instead of ready meals, homemade salad dressings, water instead of soda and more exercise are more effective and have no yo-yo effect.

More spices

Spices such as peppers not only serve as a natural flavor enhancer, but can also boost fat burning. Capsaicin, an active ingredient that makes your tongue burn when you enjoy certain peppers, can temporarily increase your metabolism. But other herbs and spices are also your friend. Ginger, cloves, marjoram, cinnamon, rosemary, oregano and sage, for example, can keep blood sugar levels stable, which is important for your health and can prevent cravings.

Eat a rainbow every day

The old adage that you should eat a rainbow every day is highly topical in times of lifestyle diseases.

Treat yourself to fresh, colorful foods every day, such as yellow and red peppers, which are great for the immune system, blueberries that promote regeneration after training, and green tomatoes, for example. These contain tomatidine, a compound that stimulates muscle growth. Research [1] has shown that green tomatoes increase strength and endurance, prevent muscle loss and reduce body fat.

Organic food

The investment in organic fruits and vegetables will pay off over time. Did you know that chemicals in pesticides can cause weight gain, among other things? The so-called estrogens impair the function of the fat metabolism. Certain types of fruit and vegetables such as apples, strawberries, grapes, celery, peaches, spinach, bell peppers, nectarines, cucumbers, tomatoes and kale absorb particularly high amounts of pesticides, which is why you should at least use organic products here.

Make a nutritional plan

You can have the best workout program in the world, but slinging your diet is going to be difficult to make, after all, you only spend about an hour a day in the gym, what about the remaining 23 hours? Calculate your calorie and protein / nutrient needs and document your diet in the first few weeks to identify possible weak points.

Drink more water


Water promotes weight loss, promotes toxin excretion, improves skin and digestion, prevents headaches, fatigue and cramps, improves nutrient supply and more. A bad workout is often due to dehydration. Don’t forget: if you’re thirsty, you’re already dehydrated.

Tips for better fitness

Do a combination of staying power and strength training

Women like to neglect strength training. In contrast, endurance training is often neglected in men. But both are important for optimal fitness and health. Endurance training strengthens the heart and lungs and boosts weight loss. Strength training promotes bone density, increases the basic metabolism, can prevent joint problems and makes your body look firmer. Strength athletes benefit from 2 cardio sessions per week, just as endurance athletes benefit from 2 strength training days per week.

Realize the benefits of 0training

Speaking of endurance training. How about swapping one or two of your endurance training days for HIIT training in 2018? HIIT training is great for fat loss. In one study, women who pedaled 20 minutes three times a week on a stationary bike and then did HIIT training consisting of 8-second sprints followed by 12 seconds of walking lost an average of 2.5 kg more than Women who cycled 40 minutes.

Learn to listen to your body

Most of us are so deaf that we don’t hear our body’s cries for help. Over training can ruin your progress and lead to injuries. If you have any of the symptoms below, hang your gym towel temporarily and consider regeneration methods. Give your body a week off and reduce the intensity and / or the training volume.

The following symptoms can indicate over training:

Lethargy and indolence

Severe sore muscles that last longer than two days

sleep disorders

Loss of energy 5 to 10 minutes after the start of training

Increased resting heart rate

Mood swings / depression

Irritability and low self-esteem


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