Archives For healthy diet

In this bold, fitness driven world, most men strive to get leaner and fitter. They want to lose the fat and bulk up. This is why many of them spend countless hours in the gym. If you are one of them, you probably get to the gym and spend at least an hour doing a few sets of curls, fast-walking on the treadmill, and lifting weights. You do the same workout every single day. Rinse and repeat. But despite your effort and commitment to men’s fitness, you’re not seeing the results you want. What seems to be the problem?

Increase your strength and endurance with these men’s fitness tips. Use these tips to start maximizing the benefits of your gym time.

Set a goal

Man with lean muscles

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There are several reasons why men decide to hit the gym and workout. Perhaps they notice that they tire easily. Or maybe they gained weight and wanted to shed those extra pounds. No matter what the reason is, most of them would start running feverishly on the treadmill or start attacking the weights. While we appreciate your enthusiasm, that’s not how it’s supposed to be.

Before you start with your workout routine, it is important that you set clear, concise goals for yourself. Why? Because goal setting is necessary to achieve success. In fact, recent studies show that setting a goal could be the trick to a transformation.

Make a list of the things you want to achieve – both short and long-term goals. Do you want to increase endurance, strength, flexibility, or do you want a combination of those areas?  It doesn’t have to be a long list. Just a short list will suffice, but make sure they’re specific and attainable.  Setting your goals from the start will give you the motivation to achieve them. Plus, it will be easier for you to monitor and track your progress.

Hire a personal trainer

Hire a personal trainer

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Now that you have determined your goals, you need a workout routine that will help you achieve those goals. You can’t just lift some weights or do cardio exercises and expect great results. Rather, you need a personal trainer, who can provide creative, effective workouts that will help you reach your health and fitness goals. He will create a personalized program that fits your goals, schedule, and budget and makes you accountable to it.

According to a study that was published in the Journal of Sports Science and Medicine, working out with a personal trainer increases your fitness-goal success by up to 30%. You may have to shell out about $75 to $400 an hour, but if you are serious about achieving your men’s fitness goals, then hiring a trainer is the way to go.

Healthy, balanced diet

Eat a balanced diet

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Working out isn’t enough if you want to achieve your ideal physique. In order to build lean muscles and slash unwanted fats, you also need to focus on the foods you eat.

If you are serious about losing weight and building muscles, you should prepare to end your relationship with the pizza delivery guy and start to opt for healthy, nutritious foods instead. A well-balanced diet is important, especially if you’re trying to lose weight or tone your body. The right balance of lean protein, complex carbohydrates, fruits and vegetables, and healthy fats is the key to getting in shape.

Most people eliminate carbohydrates from their diet, thinking that it would cause them to gain weight. Considering how many calories you’re burning during your workout, you need carbohydrates to fuel your body throughout the day and support your exercise regimen. According to Mayo Clinic, 45% to 65% of your total calories should come from carbohydrates. But that doesn’t mean that you can gobble up on just about any type of carbohydrate-rich foods you can find. You need to choose the right types of carbohydrates. Complex carbs that are found in beans, fruits, vegetables, and whole grains are ideal. This simple change will help you shed some pounds while maintaining your muscle.

It is also best to plan your snacks ahead of time. It can be tempting to reach for a bag of chips or head to the nearest fast food chain when you get hungry. But by preparing your snacks ahead of time, you know that there are some healthy alternatives that you can munch on anytime. Nuts, berries, grapes, bananas, eggs, jerky, and yogurt are excellent snack options. Not only are they delicious, they are also filling but low in calories.

Have fun

Riding a bike

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Starting a rigorous exercise routine is a key part of achieving your fitness goals. Most men would hit the gym, eager to get their workout routine started. But by the second or third week, they lose the enthusiasm and have totally forgotten about their goals of getting in shape. Make men’s fitness fun and rewarding to make the workout seem as quick and painless as possible.

You can have a good time while working up a sweat. Pump up the music to make exercise more fun and exciting. Load up your ipod, MP3 or smartphone with upbeat music and try to synchronize your workout to the beat of the music.

Some people prefer working out solo, and it’s totally fine. But if you find yourself dragging yourself to the gym or you’re lacking the motivation to exercise, try working out with a friend. To make working out a positive experience, make sure that you choose someone who will push you and motivate you to intensify your workout. With a supportive friend cheering you on, you’ll be able to reach your men’s fitness goals in no time.

Exercising doesn’t necessarily mean hitting the gym. If you are the adventurous type, try engaging in outdoor activities like hiking, running or cycling. These activities will not only help you burn some calories, they also provide opportunities to get in touch with nature. Spending time with nature can enhance your mood and alleviate stress. If this doesn’t convince you go outdoors, I don’t know what will.

Learning to make the right diet choices even when it comes to really simple and subtle stuff can be a great way to tweak your metabolism. This way you can help your body enjoy the benefits of all your other efforts (workouts included) without giving up on what you like or making any major changes. Even if you’re not looking to get precisely ripped but just maintain a healthy dose of activity or staying more or less in shape, by making the right diet choices you can make it all easier. Here is what you should choose whenever you have the option.

man working out on beach

1. Low Fat Yogurt vs. Full Fat Yogurt (and Milk or Cheese)

Don’t join the bandwagon of people who think low fat is the better version when it comes to dairy products; the assumption couldn’t be further from the truth. In order to make those products taste decent with so much of their natural fat removed from them, producers usually load them up with sugar and artificial additives which are way worse for your diet and health. Anyway, when trying to achieve a leaner form, fats (especially good, natural fats) are not the problem, carbs are, so staying away from sugar but not from fat is one of the smartest diet choices around.

white and brown rice diet choices

2. Whole Grains vs. Regular Grains

This is probably a dilemma with an easier to guess answer. Whole grains are obviously one of the ‘good’ diet choices every health news source reports on, and we’re happy to confirm siding with them too. Whenever you can, whether we’re talking about breads or pasta or rice or anything else up that alley, go for whole grains. They have the same amount of calories as their refined counterparts, but their energy (carbs) gets absorbed into your system much slower, reducing the sudden spikes in your blood sugar and keeping you satiated for longer.

3. Muffins vs. Cake

Muffins can be only a fake better option than any other form of cake, especially if bought from a store or bakery that loads them with sugar, trans fats and a glaze and so on. But if you read the ingredient list carefully and make sure you choose something not loaded with such hidden ingredients, muffins can indeed be a healthy snack option. Go for ones containing natural fruit and, if possible, whole grains.

4. Red Meat vs. White Meat

Meat is part of many dudes’ diets and we’re not about to advocate renouncing it. But there are better and worse diet choices in the meat department as well. You may hear that white meat is always preferable to red meat; while it’s true that red meat can hurt your health more, some diet choices involving red meat can be ok. Go for lean meats and from high quality sources, no matter if the meat is red or white; the protein intake will give you a nice metabolism boost. Still, if you consume both types (colors) of meat regularly, try to keep the red one at a 25% level and go for white in the rest of the time.

5. Fruit Juice vs. Soda

This last one doesn’t actually belong in the diet choices you should have and make, it’s more like a trick question. Whenever wondering what to choose between fruit juices and sodas, your answer should be none of the above. Yes, fruit juices (especially cold-pressed, natural ones) are widely regarded as a super-healthy option in any good diet, but the part often overlooked is how much sugar they actually contain. The human body isn’t meant to take on that much fruit sugar all at once, because you usually eat the entire fruit, with its fiber and everything else. Our advice is to just stay away from juices altogether (and no, diet soda is definitely not a better option) and just stick with plain water and unsweetened tea or coffee. It’s one of the best diet choices you can tweak.

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