Are you scared of not being fit? Is there something that you want to improve? Or is it just your lack of power? Either way, welcome in to my article of the secret of fitness.
Steps
- Find your BMI. If you are in 17-27 then you can skip the next step. It is essential to match your weight with your average or close to the average for a more fit body.If you are overweight, go to step two, if underweight go to step 3.
- Lose weight. Being overweight will not only disable your full fitness potential, it also tells that your diet is "Not good". Try some calories that burn 10 calories a minute if you are serious about it, and try that for 30-40 minutes a day, and just cut off any chocolate or chips from your diet. Don't lose heart, you are not alone, 30% of the American children are over weight.
- Gain weight. DO NOT go on a junk food strike or cut down on exercise. Just try to eat more HEALTHY food, and raise your BMI to 17, you can do this, I know you can.
- Cut down on junk food. There is a chance you can be over weight, or even worse: get a heart disease. Try to eat it 3 servings a week, then 2 servings, then a serving, then once a month, after once a month you can proceed.
- Eat healthy food. Eat more eggs (yolk is the best part), it has great amounts of protein, also try to eat some dairy products for calcium which is also great for getting fit, proceed once you have a habit of this.
- Start out with 30 minutes of exercise, in the lower body. Try to do some lighter ones, and increase in time and intensity once you are capable of your current level of workout, expect a week or two. proceed once you can do a hour of moderate exercise.
- Get a habit. Try not to do it every day, as muscles get bigger after healing, try it 5-6 times a week, and make the seventh and or sixth day rest (weekends).
- Do step six on the upper body. You should train your upper body too, it is another source of power, proceed once you can reach the same goal as step 6 for the upper body.
- Make a routine. I do this: Mon,Tues,Thurs: punch bag, wed,fri: run. If you can, try to make it balanced on the body like my workout, and try not to skip it. proceed once this is a habit.
- Put new twists. Now you got the routine AND the base, what's left: your twists. A exercise is not useful once easy, so get a heavier punching bag, and try to improve a 30-40 pounds on your punching bag, proceed once you can punch 20 or 30 kg.
- Put new twists, just on the lower body. Try a nine minute mile, then a eight minute, finally, a seven minute. Proceed after a seven minute mile.
- Find your major. Now you have improved your strength, try to find which half of the body is easier.
- Focus on the harder one first (minor). you may want to equal your strength out, ex. in a 5 day schedule try: 3 days on minor 2 days on major, proceed once routine is established.
- Add more twists. The thing that increases your fitness is the twists, maybe you can put them in numerous but small milestones or few but huge goals. Proceed once able to punch 40 kg and in a 6 minute mile.
- Increase your stamina. Increase the intensity or the time, but not both. You don't want a 5 hour long exercise that is uber intense
- Keep it up.
Tips
- Try using this scale, how you feel when you work out
- 1. relaxed: probably just like sitting on a desk, no pain or sweat.
- 2. wimpy: can keep it up for another three hours, no pain at all, ex. walking.
- 3. mild: can probably keep up for a long period of time, and can talk normally, you won't even have to sweat for another hour.
- 4. almost moderate: can keep up for somewhat more, and a few drops of sweat after a long time of it: ex. housework
- 5. moderate: you can keep it up for some time, and you are sweating after some time, some pain. ex. a jog
- 6. hard: you feel tired, and sweat after 5 minutes, you can barley talk. ex. heavy jog.
- 7. very hard: you feel like it's too hard, you can only talk short words, and sweat after 3 minutes or so
- 8. tough: you feel like giving up, you can only say words with less than two syllables, and you don't want to talk at all.
- 9. intense: you feel like throwing up, you can only grunt like a pig, and sweat after a minute. ex. a constant full power sprint.
- 10. extreme: you feel like you will just die, and you can't even talk, much less, breath without huge gasps, and sweat is almost instant. ex. a extremely long sprint (2 miles) non-stop
- 11. dangerous: you feel like just stopping your body altogether, and your muscles are bursting, you struggle with breathing, you want to just black out, your body just can't handle it, it is actually very dangerous to do, and you can just collapse, you can't notice anything except the sport and the pain.
- 1. relaxed: probably just like sitting on a desk, no pain or sweat.
Warnings
- Don't go over the 9, it can potentially harmful
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