Not getting
enough protein in your diet? Make sure to get at least 30 grams
of protein each day and do your workout no matter what! I’m Jax,
and I’m here to tell you about 10 habits of really fit men. So whether you’re
someone who does their workout or not, this article can help make a healthy
lifestyle permanent for you! Read on! We all know that the body
is made of tissues and muscles, so to have the best physique possible;
you must have great muscle tone and strength.
1) Eat a protein-rich breakfast
Eat a
protein-rich breakfast. It’s generally recommended that men consume 40 grams of
protein per day, which can be difficult to get if you don’t have a protein-rich
breakfast. Proteins have a positive effect on satiety levels (how full you feel
after eating) and can help keep hunger pangs at bay until lunchtime—and even
longer if you pair your protein with a healthy carb like oats or whole grain
bread!
2) Get enough sleep
If you’re
trying to get in a high-protein breakfast and do your workout, getting enough
sleep is especially important. Sleep can also keep you from overeating by
keeping ghrelin (the hormone that stimulates hunger) low throughout the day.
The quality of your sleep can directly affect your health, so make sure you
make it a priority. We recommend aiming for 7-9 hours a night if possible, but
even just hitting 6 hours per night is better than not sleeping at all. Getting
more sleep will also give you more energy throughout your day. And when you
have more energy to spare, getting in a high-protein breakfast isn’t too hard!
3) Listen to your body
Fatigue is
your body’s way of telling you that you need to back off. If a workout feels
too hard, either decrease your intensity or shorten your duration. Hard work
will still make you stronger and healthier; it just won’t make you as tired.
Over time, I’ve learned that no pain, no gain isn’t true—it's more like just
right: no pain! Our bodies are smart; they know what we need to be
healthy. All we have to do is listen.
4) Eat enough vegetables
Food
cravings are common, but if you want to stay in shape, you need to consume
healthy nutrients. One way to do that is by eating enough vegetables. They’re
low in calories and filled with fiber. Consuming enough fiber helps stave off
hunger pangs because it takes time for your body to digest it. If you eat a lot
of high-fiber foods, your stomach will have something else to think about
besides food! Eat more veggies!
5) Change up your workout
routine
Staying
active is one of those habits that should be done consistently. Even for
experienced gym rats, it’s easy to plateau if you keep doing your workouts in
exactly the same way week after week. Keeping your workouts fresh means
constantly trying new things or just doing your regular workout routine but
with a different tempo or intensity. The point is: Make a healthy lifestyle
permanent by changing how you exercise. For example, instead of always
walking on flat ground, try intervals—go fast for a minute, then slow down for
a minute.
6) Take care of yourself
Taking care
of yourself doesn’t just mean checking out every so often—it means making
healthy lifestyle changes that are consistent and permanent. These men have
done just that, not only in their diet but in other aspects of their lives as well.
To get started on your journey to better health, make a list for yourself
outlining ten habits you want to incorporate into your life.
7) Never give up
They keep
it consistent. You’re going to want to give up sometimes but don’t. Make a
commitment, write it down, and stick with it no matter what! The first two weeks
are going to be a bit rocky as you make adjustments in your diet and physical
activity levels, but once you get into a good routine it gets easier every day.
You are doing everything in your power so that when you step on that scale
after 30 days, your results will reflect that hard work.
8) Drink water
Another
important way to maintain a healthy weight is to keep yourself well hydrated.
For most men, that means getting enough water in their diet. When you're trying
to lose weight, however, it can be easy to forget to drink up—water has zero
calories, after all. But water is critical for helping your body function at
its best: for example, reducing fatigue and regulating body temperature. So be
sure you're drinking enough every day (at least 12 cups). Your urine should be
clear or very pale yellow. If it's darker than that, you might need to drink
more water or check food labels more closely. Take a look at these other signs
you're not drinking enough water if you suspect something else could be
interfering with your daily H2O intake
9) Don’t skip meals
They keep
it consistent. Skipping meals can lead to nutritional deficiencies, which can
impact your health in a variety of ways. Consistency is important with
exercise, nutrition, and everything else in life—if you commit to doing
something every day for an extended period, you’ll be more likely to
make it a permanent part of your lifestyle.
10) Make it fun!
If you
aren’t having fun, chances are you won’t stick with it. Getting fit takes time
and dedication—and it won’t happen overnight—but if you follow these ten habits
of really fit men, permanent lifestyle changes will come to fruition. You just
have to make sure that your fitness routine is fun. If it isn’t fun for you,
change it up! Take a class at your local gym that offers an exercise you don’t
normally do at home or go bike riding instead of running on a treadmill. When
getting in shape becomes enjoyable, reaching your goals will feel more
rewarding than ever before.
Conclusion
Walk More!
I find myself spending a lot of time walking around campus. When it’s nice out,
I like to take walks around campus during my lunch break, but some days I have
to settle for a brisk walk from my desk over to my car at night. One thing is
for sure: walking around more will improve your health, help you lose weight, and make you feel great about yourself. What do you think? How many steps did
you take today? (And no cheating—get your pedometer!)
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