To ensure a healthy life and fitness, an exercise routine can help you meet and sustain your goals. Incorporating dumbbell exercises and regular walking daily, combined with a workout routine and nutrition plan, are the first steps in meeting your health goals.
But to effectively achieve your health and fitness goals, you’ll need to set goals and create a plan. Most importantly, you should follow through on your objectives. Do you want to become stronger? Do you want to better balance? Or are you looking to lose weight? Below, we provide eight tips to help you achieve these goals.
Keep reading to find tips for reaching your diet and workout goals.
1. Plan Out Your Workout Each Week
Instead of picking any exercise machine when you get into a gym, you would benefit from planning out a proven workout to target all your major muscles. You will want physical activity every day for at least 30 minutes. Take a walk on a treadmill or outdoors at a quick pace daily.
Further, you’ll benefit from adding weight training and the basic dumbbell exercise into your workout two times per week. Further, you should choose a more intense cardio workout to add to your routine at least once per week. You can try a spinning class once a week or go on a long jog. Weekly High-intensity interval training is also a good idea.
2. The Best Dumbbell Exercises To Pursue
What is the best dumbbell exercise to use in your workout routine? You’ll find more than one, and you should likely complete at least four or five every week.
Take part in the dumbbell bench press, where you push weights above your chest while lying on your back. The bicep curl to overhead press is another great exercise, as it can strengthen your core and bicep muscles.
You will also want to use dumbbells with squats to strengthen your leg muscles, arms, and shoulders. The goblet squats will help with that. You will need to stand with your hips shoulder-width apart, bend your knees, and sit in the squat while holding a dumbbell in each hand. Thrusters also provide a great dumbbell exercise with a squat.
These are a few of the best dumbbell exercises you should add to your weekly workout.
3. Create a Nutrition Plan
When developing a nutrition plan, it’s helpful to eliminate excess sugars and unhealthy foods from your diet. Instead, focus on whole grains, fruits, and vegetables. Add colorful produce to the mix, and make sure to consume fish, eggs, beans, and poultry more than red meat. At the same time, avoid extreme diets.
4. Set Long-Term and Short-Term Goals
What do you want to achieve over the long term? Do you want to have more defined arms and shoulders? Are you hoping to run an eight-minute mile? Or do you want to lose 20 pounds over the next six months? Set your long-term goals and track your outcome from workouts and diets.
Write down your goals on paper to make them easier to remember. Put the goals on your fridge to keep better track and stay motivated.
Once you’ve developed long-term goals, you’ll need to write down short-term goals and steps that will help you reach those long-term objectives. For instance, plan to lose one pound per week or start by walking one mile in 20 minutes. Then, increase to a jog every week until you reach an eight-minute mile.
5. Don’t Skip More Than One Day of Exercise
The best way to stick to your workout habits is to force yourself to keep going. You’re allowed to take a break, but you don’t want to skip more than one day of exercise. Otherwise, it will get that much harder to get back to it. Don’t skip too many days to ensure your workout becomes a regular habit.
If you’re tired, aim for at least a 20-minute walk outside to help your body recover and stay active. Plus, research shows that exercise improves not only your heart health but your mood as well.
6. Drink Plenty of Water
When working out regularly, you will need to replenish the water, mineral, and nutrients you lose through sweat. As such, make sure to drink plenty of water. Fill up that water bottle and bring it to the gym every day. Consider getting a sports drink to replace electrolytes.
To find out how much water to drink, you can divide your weight in half to get the ounces of fluid you need. Never leave the house without a water bottle when heading to a fitness center.
7. Track Your Sleep, Food Intake and Athletic Performance
To reach your health and fitness goals, you will need to track and assess your outcomes. Make sure to get at least seven hours of sleep per night. Keep a log in a journal of how much sleep you’re getting, what meals and snacks you’re consuming, and the results of your workouts.
If you’re trying to lose weight, you will want to track the calories you eat and the calories you lose when exercising. You may benefit from obtaining a mobile app that tracks calorie intake.
8. Use a Relatively Healthy Reward System
A reward system can help you stick to your goals, diet, and workout routine. However, you need to keep your rewards relatively healthy. There’s no need to use junk food as a reward every time you go on a walk or complete a weight-training dumbbell exercise.
Instead, choose a less healthy meal once a month or whenever you reach your goal. Also, you can use television as a way to motivate yourself. Watch your favorite movie or television show after exercising.
Before You Go
Tips like drinking water and creating a nutrition plan will go a long way toward helping you achieve your health goals. Further, these eight tips, including dumbbell exercises and regular cardio workouts such as walking, jogging, or cycling, can help you achieve your health and fitness goals.
Salman is a prolific environmental writer, and has authored more than 500 articles in reputed journals, magazines and websites. He is proactively engaged in creating mass awareness on renewable energy, waste management, sustainability and conservation all over the world.
Salman can be reached on salman@cleantechloops.com
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