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October 04, 2016

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Lean and Fit!

Five Ways to Stay Lean & Strong Without Spending Hours At The Gym

When we talk about being fit, lean and strong, the gym is the first thing that might come to your mind. But, many of us don't enjoy the pain of sweating for hours at the gym and for this reason, we believe that being fit is far from reality. But, guess what? You can achieve a lean and healthy body without spending hours at the gym. In fact, buying fancy equipment or joining expensive clubs are not compulsory to be fit anymore.

To build muscle or stay active, your activities during the other hours of the day matter more than your few minutes in the gym. The ideal thing to do is strike the right balance: half an hour of resistance training just twice a week, and 20 minutes of high-intensity training, for example.

Daily interval training and stretching to kick-start your mornings is the perfect combination to burn fat and build muscle. This can also help curb over training, which might result in muscle breakdown and resistance to weight loss.

Here we have devised a list of 5 absolute musts to attain a lean and fit body:

1. Address Your StressStress can facilitate the production of cortisol, which is a hormone responsible for storing fat and breakdown of muscles if it is present beyond the needed amount. It might not be possible to eliminate stress, but it is possible to curb it by developing individual strategies. Set aside time for the things you love to do and also spend ample time with your loved ones. Whether it is a walk in the park with your dog, going for an exercise class, or learning a new language, explore activities that can refill your energy and keep you calm.

Getting the recommended amount of sleep can positively impact your health2. Make Great Sleep A PriorityAt least 7 hours of quality uninterrupted sleep is needed for your body to recover and repair. Lack of sleep has been heavily linked with increased food cravings and weight gain. Having a bedtime routine can help you attain excellent sleep. You can include prayer and time for journaling, depending on your interest and taste. Sometimes a hot bath, tea and then a novel is what might work for you. The critical thing is to zero in on something that works for you and eventually convert this into a habit.

3. Meal Timing Matters — The timing of your meals is as important as the contents of it. To increase fat loss and muscle-building, consume a healthy breakfast within one hour of waking up. Eat a combination of lean protein and carbs like quinoa, non starchy veggies, and healthy fats every 4 to 6 hours. Do not eat a lot if you are just 3 hours away from sleep. This is because changes in blood sugar levels can disturb your sleep.

Foods like salmon are rich in protein and are necessary for good health4. Push The Protein — Foods rich in protein like wild salmon, grass-fed beef, quinoa, and lentils are essential to prevent muscles from breakdown and also to build muscle as well. Proteins are also good multitaskers to facilitate your overall health. A shake rich in quality protein is the best way to kick-start your day with a healthy boost. To combat inflammation, make sure that your protein powder is free of dairy and soy.

5. Supplement Smartly — Athletes and heavy lifters need extra nourishment. It can be hard to get all your body's nourishment needs from just your diet. Researchers have shown that multivitamin or mineral supplements can replenish these nutrients and can aid in getting these from your diet. Quality fish oil supplements can curb inflammation, which is a problem that haunts athletes.

The methods listed can be of great help in achieving a leaner and fitter body. This way you need not spend hours at the gym. But, if you don’t want to be around the gym and still stay fit, then you need to focus on other forms of body training like high-intensity interval training. High-intensity interval training can burn fat, lose weight, keep your heart healthy, increase your metabolism and help you feel active overall.

In short, adhering to the tips listed above can keep you happy and healthy. So what are you waiting for? Get that leaner and stronger body without sweating it out in the gym!


Shazzy Fitness


Shazzy Fitness


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