Top 10 Diet and Fitness Tips for Men (Doctor`s Ask-Tips June 2020)

Top 10 Diet and Fitness Tips for Men (Doctor`s Ask-Tips June 2020)

• Change your fitness routine
• Find a Fitness Buddy
• Read nutrition label
• Continue simple cooking
• Develop strength training exercises
• Stick with a simple cardio workout
• Avoid boring meals with new food
• Pay attention to the serving size
• Stay in fitness
• Fine-tune your diet with fruits and vegetables

It's not a secret: 4 out of 4 men are either overweight or obese, and 50% of men haven't been engaged in active leisure activities for 10 minutes or more, according to the US Centers for Disease Control. And prevention.

If you're not sure these stats will start you a healthy lifestyle choice, at least for your child. A recent Journal of Nutrition Education and Behavior study found that fathers had a major impact on the diet of children. That is, how much they eat fast food and other restaurant foods affects the risk of their own weight problems.

Are you ready to end your relationship with the pizza deliverer and spend a little time on the couch? These simple tips will motivate you and to fuel your body with regular exercise.

Change your fitness routine

Jim White, RD, American Dietetic Spokesperson, Certified Health Fitness Instructor, Owner of Jim White Fitness and Nutrition Studios in Virginia, Beach, Virginia. “Your body can get used to the same thing over and over again. To keep your body guessing, he mixes cardio workouts like strength training, yoga and martial arts. We suggested that you combine different types of fitness training by doing or changing the tempo of any activity through interval training.

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Find a Fitness Buddy

Do you need to? Don't go alone-with the help of Buddy. Staying focused on both fitness as well as working with friends, it also adds a competitive edge, especially if you choose an athletic companion that will make you feel a little more advanced and challenge you. You will work hard to catch up and reach your fitness goals.

Read nutrition label

Reading the package label is necessary so that you don't interfere with a healthy diet that contains oversized parts and unhealthy ingredients in processed foods. Avoid foods that are limited to trans fatty acids and sugar. A good idea is less than 7 grams per serving. Look for high-fiber foods that contain at least 3 grams of fiber per serving. And keep in mind that the more fresh food you add to your meal, rather than lunchmeat or pre-packaged meals, the easier it will be to secure.

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Continue simple cooking

When following a healthy diet and cooking at home, make sure the preparation methods are also healthy. Baked, grilled, steamed, or sauteed foods rather than bread or fried foods suggested white. Cook with olive oil or canola oil instead of butter and season with fresh or dried herbs rather than salt. Order dishes prepared in these healthy ways when you eat out.

Develop strength training exercises

Strength training is an important part of building diversity and calorie burning muscles. No need to lift weights or spend time in the gym. You can stroke your muscles at home or office for a few minutes at a time. The push-ups are great for moving your chest, triceps, and shoulders, White said. You can put it anywhere. Squats and bursts are effective because they use multiple muscles and can be easily added to any fitness routine.

Stick with a simple cardio workout

Your heart rate will increase and you will lose calories. Whitening provides great heart training by running. If you are a beginner, alternate between walking and running and start slowly. You can also burn calories all day by taking a simple "walk", such as standing up more at work, using stairs instead of an elevator, or parking farther from the car to the office. I will. If possible, walk at a brisk pace.

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Avoid boring meals with new food

Adding new and unusual flavors to your diet will help you stay interested in eating and ensure you are getting a wide range of nutrients. If you eat a narrow range of foods, even foods that are good for you, you may run out of minerals and lower your energy levels. In addition to lean protein and low-fat dairy staples, try exotic fruits and vegetables, and various types of wholemeal. Eat quinoa as a side dish or try oatmeal and shredded wheat for breakfast.

Pay attention to the serving size

A plate of meat isn't the one-pound steak you'll want to grill up for dinner-a proper serving size for meat is actually only 4 ounces, and white. In addition to using measuring tools and possibly food scales to weigh parts, carefully calculate the dose of packaged food using information on nutrition labeling. The restaurant suggested protecting your diet by eating only half of your meal and enjoying the rest the next day.
Stay in fitness
As with dieting, sticking to the same day during the day can become less attractive over time. Taking new athletic activities and new sports will increase your enthusiasm. Do you always want to play golf? Reward your exercise dedication in a few lessons and walk through a calorie-burning course. Want a relaxing exercise? Rent a rower and spend a few hours on a quiet lake. Of course, if you're doing a fitness activity that you really enjoy, match your exercise spins.

Fine-tune your diet with fruits and vegetables

A healthy diet is a work in progress. Meat may be your staple food, but continually improve your nutrition as you improve your health. Easy to find and eat less meat. White peanut butter or carrot and celery sticks were whitened and dipped in a fat-free ranch. Another easy way to improve your diet is to spice up a sandwich with tomatoes and fresh vegetables, top with whole wheat pasta with seasonal vegetables, slice the fruit into yogurt or cereal morning cups. I will. Your dietary calories will help you maintain a healthy weight.