20 ways to instantly improve your life.docx
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20 ways to instantly improve your life.docx
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20waystoinstantlyimproveyourlife
20waystoinstantlyimproveyourlife
Mostdietandfitnessplansarelikelongcross-countrycarrides.Theyeventuallygetyoutowhereyouwant,butalongthewayyou'reuncomfortableandofteninconvenienced.Butwhatifyoucouldupgradeyourtrektoafirstclassflight?
You’dfeelbetterandreachyourdestinationfaster.Turnsout,yourticketiswaiting—allyouhavetodoischeckin.These20tipsfromtheLIVESTRONG.COMadvisoryboarddon’temphasizehowmuchweighttoliftorwhatfoodstoeat.Instead,theyimprovehowyouexerciseanddiet—regardlessofyourspecificplan—andwillputyouonthefasttracktothebodyyouwant.
1.PayAttentiontoyourRest
“Mostpeopleknowhowmanysetsandrepstheyplantodoinaworkout,butnotmanyknowhowmuchtimethey’llspendrestingbetweensets.Thisisamistake.Taking“1or2minutesrest”islikeperforming“10or20reps”--it’svagueandunhelpful.Tosuperchargeyourworkout,youneedtokeeptrackofhowmuchrestyoutakebetweensets-andknowwhetherornotthat’stherightamountofrestforyourgoals.Withallofthegivengadgetspeoplehaveinthegymthesedays,there’snoexcusenottotrackyourestinterval.”--BradPilon,authorof“EatStopEat.”
2.AvoidExercisingtoFailure
“Neverdoslowgrindingreps.Instead,finishyoursetsstrong,whileyouhaveatleastanotheronetothreesolidrepsinthetank.Ifyoukeepyourlowerback,jointsandcentralnervoussystemfreshanduninjured,youwillrecoverfasterandbeabletotrainmoreoften.Evenifyouonlyhavetimeforthreeworkoutsperweek,youshouldkeepthisprincipleinmindbecauseit’llallowyoutotraineachmusclegroupthreetimes,insteadofjustonce.”--JasonFerruggia,strength&conditioningcoach.
3.MakeEveryMinuteCount
“Oneofthebiggestmythsaboutfitnessisthatyouneedtospendhoursatthegym.Short,intenseworkoutsthatare15minutesorlesscanbehighlyeffectiveatstimulatingmuscle,increasingyourmetabolism,andbuildingstrength.Pickthreecompoundexercises(forexample:
deadlifts,pull-ups,andbarbellmilitarypresses)andperformfivetoeightrepetitionsofeach.Movequicklybetweenexerciseswithminimalrest.Repeatthiscyclefor15minutes.Trustme,it’llfeellongerthanthat.”--JimSmith,CSCSandfounderofDieselStrength.
4.MaximizeMuscleTension
“Therearetwowaystomakeamusclestronger.Oneistomakeitbigger;theotheristomakeitcontractharder.Wheneveryoudoanexercise,besuretomaximizetensionfromheadtotoe:
Gripthefloorwithyourtoes,flexyourquads(pretendyou’repullingyourkneecapsup),squeezeyourglutes,andbraceyourabslikeyouweregoingtotakeapunchtothestomach.Trytocrushthebar(orwhateverimplementyou’reholding).Thisensuresmaximaltensionandthusmaximalstrengthdevelopment.Itwillalsogreatlyreducetheinjuryriskofwhateveryouaredoing.”–Ferruggia
5.DitchtheBelt
“Limittheamountoftimeyouwearaweightliftingbeltinthegym.Itshouldbereservedonlyformaximalornearmaximalefforts.Usingabelttoofrequentlycaninhibityourabilitytobraceandstabilizeyourcoremusclesonyourown.”--Smith
6.PickExercisesthatFeelRight
“Beverycarefulwhenperformingexercisesthatstressyourlowerback.Youalsowanttobewaryofanyexercisethatcausesyouanykindofunnaturaljointpain.Ifyouarefeelingamovemoreinyourjointsandconnectivetissuesthanyourmuscles,findadifferentliftthatdoesn'tcausepain.Don'tstickwithanexercisejustbecauseyouhearditwasagreatone.”--Ferruggia
7.EatInaDistraction-FreeArea
“Designateatableinyourhousewhereyouwilleatallofyourmealsandsnackswithoutthetelevision,newspaper,computerorsmartphonearoundtodistractyou.Bysimplycuttingouttheextranoisethatoftenaccompanieseating,youwillautomaticallybecomemoremindfulofwhatyouareputtinginyourmouth–andthereforemorelikelytomakebetterfoodchoicesoreatless.”--AlyseLevineM.S.,R.D.,founderofNutritionbiteLLC.
8.StartJuicing
“Getajuicer.Justdoit.You’llbeamazedathowmanydeliciousandnutritionallypotentcocktailsyoucanmake.Trykale,apple,andgingerforlongandvibrantenergy.Orcarrotsandgingerforgreatskin.Amixofspinach,cucumber,andcelerycanboostyourenergy.Orwhipupsomefreshpineapplejuicetowelcomepeopleintoyourhomewithhappiness.”--TaraStiles,yogainstructorandhostof“TheYogaSolution.”
9.EatWhatYouReallyWantFirst
“Toooften,peopleforcethemselvestoconsumeallthehealthyfoodsontheirplatebeforetheyalloweatthemoreindulgentfoodsthey’vebeeneyeingallalong.Theproblem?
Theywindupeatingmoreoutofobligation,andendupwalkingawayfromthemealmorestuffedthanthey’dbeifthey’djusthadwhattheyreallywanted.Tryeatingasmallhelpingofyourfavoritefoodfirst,thenmoveontotheotherfoodsonyourplate.Thatwayyou’llfeelsatisfiedearlier,andarelesslikelytochowdownuntilyou’reuncomfortablyfull.”--Levine
10.EatWhenYouWant,NotWhenYou’reTold
“Followyourownpreferenceaboutwhenyoueatyoursmallestandlargestmeals.Somefolkslikebigbreakfasts,somepreferbigdinners.Eitherworksfine.Don’tworryaboutwhatXorYstudysays.Yourpersonalpreferenceshoulddictatethechoice.”--AlanAragon,nutritionistandauthorofAlanAragon’sResearchReview.
11.StartYourHealthyEatingPlanonSundays
“Prepyourmealsatthebeginningoftheweek.ItaketwohoursonSundaytoplanmymealsfortheweek,groceryshop,cutveggies,hardboileggs,andputtogethersaladstarters--saladwithoutleanproteinordressing.Thatwayyoualwayshavehealthyfoodathand,andthetimeitsaveseachdayisinvaluable.”–Dr.KaraMohr,expertonweightlossandbehaviorchange,andco-founderofMohrResults.
12.VisittheWaterFountainFrequently
“Everytimeyouseeawaterfountain,take10biggulps.Mostpeopleareatleastsomewhatdehydrated,sothisisaremindertoincreaseyourwaterintake.Drinking10gulpsislikegettingeightto10ouncesofwater.Dothateighttimesaday,andyou’llbemuchbetterhydrated.”--MartinRooney,CSCS,founderandCEOofTrainingForWarriors.
13.BuildYourDietAroundFoodsYouActuallyWantToEat
“Makealistofyourabsolutefavoritefoodsineachgroup–meats,vegetables,fruits,carbs.Trytocomeupwithatleast10foodsforeach.Ignorethestuffthatyou'veheardeveryone'should'eat,andinsteadfocusonfoodsthatyoulovethetasteof.Makethatyourgroceryshoppinglist.”–Aragon
14.StartSmallandBuild
“Motivationfollowsaction,somakeyourfirststepeasy.Butfollowthatstepimmediatelywithanother,biggerstep.Theideaistogettheproverbialsnowballrollingdownhill,soyoucanpickupmomentumtowardsyourgoals.Forexample:
Purgeyourkitchenofno-nofoods,re-stockonhealthyoptions,andthencookabig,nutritiousmeal--onethat’llleaveleftoverssoyou’llhavemorefulfillingfoodthefollowingday.”--ValerieWaters,celebrityfitnesstrainerandinventoroftheValslide.
15.TakePicturesofYourself
“WhenIwanttogetleaner,Itakeapictureofmyselfinabikiniandpostitinvisibleplaces--thebathroom,fridge,orcomputermonitorareallgreatchoices.It'sanobjectivelookatwhereIam,andaconstantmotivatortoeatcleanandhitmyworkouts.”--Mohr
16.BlockOffYourTime
“Tomanagetasksathomeorattheoffice,youcangetalotmoredoneifyouworkin30minuteintervals.Useasimpletimeronyourphoneorcomputertotrackthetimeyouspendonaparticulartask.Whenyoureach30minutes,stop,andmoveontothenextthing.Thisapproachforcesyoutobeproductivebecauseyouonlyhaveaverylimitedwindowtoworkonataskbeforemovingontothenextone.Youmayhavetocomebackaroundtothesametaskafewtimesinaday,butyou’llalwaysbemakingprogress.”--Smith
17.MakeFitnessaJourney
“Toomanypeopletorturethemselveswithunnecessarilyrestrictivedietsandunrealisticworkoutroutines.Thisiscounterproductive.Instead,setgoalsandtrainhard,butdon’tsacrificeyoursanitytoachievethem.Trytoseeyourpursuitoffitnessasajourneytobeenjoyed,ratherthansomethingthatjustneedstobeenduredtoreachyourdestination.”--Emma-LeighSynnott,certifiednutritionist,MBBS.
18.LeadByExample
Beingfitnotonlygivesyoumoreconfidenceinyourdailylife,italsosetsagoodexampleforyourchildren.Byshowingyourkidsthattheirbusyparentscanstillfindthetimetogettothegym,you’llencouragethemtomakebetter,healthierchoicesintheirownlives.”--Smith
19.StartPayingAttentionToYourself
“Payattentiontohowyoufeel.Noticehowyourbodyreactswhenyoueatcertainfoods.Observehowyoufeelwhenyouexercise,afteryourexercise,andallthetimesinbetween.Whenwepayattention,insteadofrushingintoimpulsedecisions,weeatbetter,exercisemore,andmakechoicesthatsustainahealthyandhappylife.”--Stiles
20.PerformaDailyPositiveConditioningRitual
“Starteachdaywithsomethingpositive–readsomethingthatinspiresyou,listentoupliftingmusic,ordownloadafitnesspodcast.Thekeyistoconsumesomethingthatempowersyoutowardsyourfitnessandnutritiongoals.Thatway,you’llputyourbestfootforward,andwon’tbeleavingyouroutlooktochance.”--Pilon
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