Everybody wants to improve their fitness level, but most people lack the motivation and technical know-how to do it. Having a fit body not only feels great, but can also help you avoid certain illnesses. Furthermore, you will have a great physique, which means that you will look great in anything you wear. There are two things that you need to do to improve your fitness level; increase your muscle mass and boost your endurance.
i) Guide to Building Muscles
The only way to increase your muscle mass is to exercise. After all, the increase in size of your muscles is simply an adaptation. If you force your muscles to lift heavier loads than it is able to, the body will force that muscle group to increase in size and strength as an adaption to its environment. Therefore, you should design a workout program that covers all the muscle groups in the body, from the neck and shoulders to the abs, buttocks, thighs and legs among others. Each day at the gym should be dedicated to working several muscle groups that are related. For instance, you can have a day for lower body exercises and a day for upper body exercises. There should also be a day to work the biceps and triceps among other types of muscles found in the hands. Working these muscles is important because they are used in almost every other exercise at the gym, whether it’s meant to work the upper or lower body.
ii) Tips for Building Endurance
Having a strong muscular body is a great achievement. However, that will count for nothing if you do not have the endurance to go with it. Imagine thinking that you are strong enough to climb a mountain or cycle a mountain bike up a hill only to discover that you are not able to do it. This is a great example of just how strength alone can be useless. That said, it is important you teach your body to endure long periods of extreme exercise. There are three main types of exercises for building endurance. The first, and also the most popular, is jogging. This entails running for miles and miles at least three times a week. The speed is usually constant throughout the course. This paces the heart and conditions the cardiac muscles to perform that type of exercise with ease. Other types of endurance building exercises are cycling and swimming, which are both fun. For best results, these exercises should be performed on a regular basis. Since they are also fun, you can perform these exercises whenever you have some free time on your hands.
iii) Nutrition is Important
When performing all these exercises, you can burn all the calories from fat reserves in the body, so you have to add carbs to your diet to ensure you have the energy you need to exercise. Furthermore, you should add some legumes and animal proteins to your diet as well as plenty of fruits and vegetables. Since your body will be losing a lot of water through sweating, urination and breathing, be sure to also drink at least two liters of water daily.