The 4 things you do not need to get fit

 

It is not a secret what to be in better shape, that is, lose extra body fat and improve your general condition, you must make certain changes in your lifestyle. However, many people still fail when they try to do so. Not because they have not changed their lifestyles, but because the changes they made were not realistic or were misguided.

Therefore, you must know the four things that people often mistakenly think they need to do to be in shape, and what you should do in their place. What you should not do to be fit

4 things you do not need to get fit

1. Do not get attached to fitness fashion

Training trends come and go in popularity as clothing styles. And each new training claims to be better than the previous one, which shows why the popular is usually based more on marketing than on science. Not only do you not have to follow the latest training trends to be in better shape, but it is wrong to do so.

Regardless of what is currently "in", you must follow scientifically supported training strategies that have repeatedly proven to produce the results you are looking for.

For example, if you are looking to lose body fat, you should regularly burn more calories than you consume which means being in a caloric deficit. In this way, you should control what you are eating and ensure you receive at least 30 minutes of cardiovascular or resistance training most days of the week. Follow scientifically proven training strategies

2. Do not follow a diet too restrictive

In every fad diet there is always a specific "enemy". If it is not a type of macronutrient (fat, carbohydrates, etc.) it is a type of food or a list of what is out of bounds.

Keep in mind that, like the training trends, every few years there is a new diet that claims to be better than the previous one. It is not surprising that these diets never seem to gain credibility among the legitimate medical and scientific community.

So, what works? In addition to practicing moderation, follow your personal preferences when it comes to your diet, as this determines long-term adherence.

Keep in mind that the most important factor that determines the loss of fat and the best health results in any diet is the adherence that fat has within the body. So it is important to plan with the right foods and thus lose weight progressively. You do not need to restrictive diets to be fit

3. Do not take a miraculous supplement

In a nutshell, although there are some supplements that have been scientifically validated to help with health and performance, there is no supplement you should take to improve your health completely and your physical appearance. However, if you must do the following 2 things:

 

1.    Make a diet based on fruits and vegetables and high quality proteins, while limiting refined sugars, junk food, hydrogenated oils and alcohol.

2.    Do regular exercise. Physical activity is very important to lose fat and define muscles.

You probably already know those two things, but the goal of marketing is to make you think you need something more, something like a special supplement. There is nothing exclusive or interesting about "eating vegetables" in a diet. That is why supplement manufacturers have had to push things even further, creating unnecessary products with large marketing campaigns for people to consume. In fact, you should know that most supplements are not backed by hard evidence.

3.1 What supplements do they work?

In addition to practicing better eating habits and regular physical activity, there are some scientifically proven supplements that are safe and effective that can help you be in better shape. Two of them are protein and caffeine.

A quality protein powder can serve as the protein part of a meal, a snack or a shake before or after training. On the other hand, if you are a coffee drinker, you will love to hear that some research has shown that caffeine can increase endurance, and it works like a natural fat burner. Nutritional supplements needed to stay in shape

4. Do not obsess over the gym

It is commonly thought that to be in better shape, people should exercise 24 hours, 7 days a week or perform extreme routines such as those we see athletes and bodybuilders in magazines and television. However, this is totally false.

If you try to become a bodybuilder or a high level athlete, you should exercise as such. However, if you are someone who is simply interested in getting fit, you definitely do not need to become a "crazy health" that lives in the gym or does extreme workouts.

A study in 2014 published by The American Journal of Cardiology investigated the long-term effects of running as a leisure time physical activity on mortality. Researchers in this study found that running 5-10 minutes a day at low speeds (less than 4 km / h) is associated with reduced risks of death from all causes and cardiovascular diseases.

4.1 Benefits of physical exercise for the brain

The extension of life expectancy is not the only thing that should motivate sedentary people to start running. Exercise also has specific positive effects on the brain.

Scientists thought that our brains stopped producing new cells early in our lives, but recently it was discovered that we continue to manufacture new brain cells throughout our lives. And the most potent natural stimulant of brain growth is exercise.

In a study published in 2011 by Physiology & Behavior, the researchers found that exercise increases the levels of brain-derived neurotrophic factor (BDNF) in mice. This factor not only stimulates the production of new neurons, but also promotes their survival.

Similarly, exercise generates neurons specifically in the hippocampus, an organ associated with memory, and it has been shown that these new neurons improve learning. Therefore, moderate physical activity seems to improve learning and thinking at all ages.

In a five-year study published by the Archives of Neurology, physical activity in recent years was associated with a lower risk of cognitive decline, Alzheimer's disease and dementia in general. Another study concluded that if exercise began early, it further reduced the risk of developing Alzheimer's.

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