How to keep fit ? - Lovelife4you.com - Health & Fitness

How to keep fit ? – Lovelife4you.com

How to keep fit

How to keep fit ?

With age we are all afraid to become fat, weak, and above all we do not admit that it can be otherwise. Apparently weight gain, muscle loss seem inevitable.

So how do some people do to have excellent physique and shape despite their old age while others already have poor blood tests, poor health and a physique that makes them even older? We tend to incriminate genetics in the phenomenon.
The real answer is: the way of life. He alone 90% determines your future and this is good because it affects him every day. It does not help some people because they have to assume that their problems are due to their deleterious lifestyle.

What is the difference between two twins with the same genetic predispositions, one with a stroke and the other not? It’s the way of life. It is he who makes all the difference.

Above genetics is epigenetics (the expression of genes) that is governed by lifestyle.

Now I will give you some keys to help you stay in shape as long as possible.

Rule # 1: Play sports.

how to keep fit.
I start directly this article by the best advice that can be given to someone who wants to keep fit: play sports.

Playing sports is the best thing you can do to stay in shape for decades, it’s the best anti-aging supplement possible.

Each new study shows constantly new benefits of sport: reduced mortality from all causes, less disabling conditions, retention or increase of muscle mass, increased longevity …

Clearly, the sport practiced regularly is essential in a healthy lifestyle.

Avoiding extremes (too much sport and no sport at all) makes sense.

Bodybuilding , running, cycling, have really huge benefits, I encourage you to practice them. Obviously most sports are worth practicing: swimming, gymnastics, climbing, handball …

For asymmetrical sports (tennis, badminton, fencing …), make sure to practice weight training simultaneously to balance the muscle groups. The same goes for “unbalanced” sports such as swimming, climbing or gymnastics that tend to “close” practitioners’ bodies (sagging and winding shoulders down and forward).

Rule # 2: Do you feed properly

how to keep fit.
Keeping fit is a long-term vision, it’s not something you get in a week, and it does not matter if it’s applied in the short term.

A healthy lifestyle is important when it is applied correctly in the long term.

This applies to both physical activity and diet.

Indeed, even if the effects of sport and diet (especially when they are concomitantly controlled) can be really important in the short term, all the beneficial effects are felt in the long term: much less harm daily, reduced risk of developing many diseases called civilization (diabetes, hypertension, stroke, infarction, Alzheimer …), an Olympic form most of the time, a good mood and so on.

A healthy lifestyle is only conceived as part of a healthy diet.
Indeed, to keep fit, it is essential to look at what is ingested three times a day minimum.

It is absolutely essential to consider that our food has a titanic impact on our physical and mental fitness, our health in general: either we promote a fertile ground for diseases, or we build a solid ground for the development of good health.

At the food level, a number of measures must be taken into account in this context:

Consume a maximum of raw and organic productsthat is to say, the least processed possible (meat, fish, eggs, vegetables, fruits, dried fruits, tubers, spices, herbs, virgin oils first cold pressed essentially). On the one hand, it gives our body what it needs (which it has been fed for millions of years), and on the other hand to avoid as much as possible all the toxic substances created by it. man for a few decades: pesticides, fertilizers, antibiotics, phthalates, bisphenol A, aluminum and many more. Organic farming is, at this level, incomparably superior in terms of quality. One note however: pay attention to the industrial bio which is nothing more than a lure. The benefits are meager, we know nothing about the origin and quality of the product. remember this: it is not because a food is certified organic that it is good for the health.  Organic cookies are biscuits, organic sunflower oil remains sunflower oil, organic cow’s milk remains cow’s milk and so on. The harmful products at the base are that they are biological or not. So avoid all products in packaging, processed, pasteurized, sterilized, canned (except for oily fish), with lists of endless ingredients, mainly composed of sugar, too rich in salt …
Avoid foods that cause health problems : apart from the industrial products mentioned in the previous point, I mean dairy products and cereals essentially. To understand something, one must always consider evolution. Food is no exception to the rule. The massive consumption of cereals and dairy products is very recent at the scale of the humanity, it is not physiological and can be at the origin of many health problems for certain predisposed persons. The main problematic elements in dairy products and cereals are casein for some and gluten for others. Health problems caused by long-term consumption of gluten and / or casein may be: headaches / migraines, joint pain, stomachaches, nausea, acne, osteoarthritis, psoriasis, rheumatoid arthritis, ankylosing spondylitis, ulcerative colitis, depression, etc. In other words, the risks involved can be very serious in the case of autoimmune diseases. This can range from some disturbing symptoms (stomach ache, headaches …) in the case of sensitivity to gluten (pathology not detectable by examinations) to much more serious diseases (rheumatoid arthritis, multiple sclerosis …) in the case of gluten intolerance. In any case, the only treatment against these health problems is the pure and simple suppression of gluten grains and dairy products. By this I mean treatment that treats the origin of the problem and not symptomatic treatment by drugs that do not treat the cause. Precision: we can not speak of healing in the case of autoimmune diseases but more or less complete remission that is to say that the symptoms may disappear completely but reappear upon reintroduction of toxic foods. For information, gluten cereals are wheat, barley, oats, spelled and spelled, kamut. Corn and quinoa must also be excluded because they could prevent remission. So exit the bread, pasta, cakes, biscuits, couscous … By cons rice, buckwheat and all legumes do not contain gluten. By cons attention to the latter which can be irritating to sensitive intestines. The tubers (sweet potatoes, yams, parsnips, etc.) are also gluten-free and can replace cereals, except potatoes that must be avoided. As for dairy products, they are all to be avoided: yogurts, milk, cheese, butter … In any case all dairy products of animal origin that systematically contain casein. This is not the case for vegetable milk products: almond milk, coconut milk, rice milk … The only way to see if you react negatively to these foods is to remove them for a few weeks, observe if you get any profits. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! parsnips …) are also gluten-free and can replace cereals, except potatoes that must be avoided. As for dairy products, they are all to be avoided: yogurts, milk, cheese, butter … In any case all dairy products of animal origin that systematically contain casein. This is not the case for vegetable milk products: almond milk, coconut milk, rice milk … The only way to see if you react negatively to these foods is to remove them for a few weeks, observe if you get any profits. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! parsnips …) are also gluten-free and can replace cereals, except potatoes that must be avoided. As for dairy products, they are all to be avoided: yogurts, milk, cheese, butter … In any case all dairy products of animal origin that systematically contain casein. This is not the case for vegetable milk products: almond milk, coconut milk, rice milk … The only way to see if you react negatively to these foods is to remove them for a few weeks, observe if you get any profits. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! butter … In any case all dairy products of animal origin that systematically contain casein. This is not the case for vegetable milk products: almond milk, coconut milk, rice milk … The only way to see if you react negatively to these foods is to remove them for a few weeks, observe if you get any profits. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! butter … In any case all dairy products of animal origin that systematically contain casein. This is not the case for vegetable milk products: almond milk, coconut milk, rice milk … The only way to see if you react negatively to these foods is to remove them for a few weeks, observe if you get any profits. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! observe if you get any profit. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term! observe if you get any profit. If so, I encourage you to continue on this path because avoiding these foods is to guarantee a better health and a better physical form in the long term!
Respect two fundamental balances: acid-base balance and omega-6 / omega-3 equilibrium. This point is extremely important, derogating exposes you to an untimely death (without exaggerating). First the acid-base balance is respected by consuming fruits, vegetables, spices (turmeric, cinnamon, …) and oleaginous for their basifying side. On the other hand, cereals, protein sources (meat, fish, eggs, etc.) and dairy products are acidifying. Excessive intake of acidifying foods is observed in a large majority of the population (too much meat, cereals and dairy products), resulting in muscle wasting, bone demineralization and many other problems. Massive consumption of plants helps to maintain this balance. As for the omega-6 / omega-3 equilibrium, it is also essential to respect it.in sunflower, maize, grapeseed, walnut oil, in industrial meat for omega-6 and in linseed, camelina, rapeseed, hemp, oily fish (sardines, mackerel) , anchovies …), in the meat of animals raised on pasture (and eggs of hens raised in the open air or fed with linseed) for the omega-3. The omega-6 / omega-3 ratio should be as close to 1/1 as possible, while it tends to be higher than 20/1 in Western countries. The reason is the excessive consumption of industrial meat and bad oils and the lack of consumption of omega-3-rich fatty fish. However, this excess of omega-6 tends to place the body in a state of permanent inflammation, causing grounds for disease, pain, fatigue.
Eat less but better  : if you want to stay in shape, it is about reducing the amount of calories ingested daily. Nowadays, we have plenty and for many of us, we have almost the choice to choose how to feed ourselves. In any case we all have the possibility to avoid industrial products! The important thing is to eat according to our physical activity and to promote quality to quantity . 100% organic consumption is conceived in a major dietary change: a strong increase in vegetables, a decrease in meat, among others. Organic meat is expensive, it is undeniable, so rather than often take poor quality meat (rich in antibiotics, omega-6), I prefer to eat 2 or 3 times less but take the good quality biological. It is clear that the excess of poor quality meat is harmful (especially because of the excess of omega-6), hence the interest of consuming good quality meat. In a context of major obesity, we can fight our scale against overconsumption by eating less and better. In this way, we stay lighter, we reduce our budget and we live longer and healthier.
Beware of cooking too strong  : cooking too strong (high temperature oven, grill, barbecue …) produces carcinogenic compounds called advanced glycation products from the Maillard reaction. These compounds are stored in the body and accelerate the aging of the body, they are easily recognized in food: it is the golden bread crust and cakes, grilled meat … To stay young and in form, it is therefore advisable to avoid grilling, the oven at too high a temperature and the grill. This problem can be avoided by limiting the cooking to 100 ° C with cooking in water bath, steam, water and foil.

Rule # 3: Take Care Of  Your Mental Health.

How To Keep Fit
Keeping fit is conceived as part of the mental form!
We know it well: physical and mental are very linked. The physical influences the mind and the converse is true. To keep the physical form must take care of the intellect, at this level it is relatively simple. Do not stay locked up, go out to see your friends, meet people to work on your social muscle. Be positive to the max, remove negative thoughts from your head and speak only in positive terms. Trust yourself and keep in mind that you can do anything as long as you stay positive.

Finally, the brain is like muscles: if we do not use it (implying that we look at the stupidities of the media), it decays and increases the risk of Alzheimer’s and other cerebral pathologies.

It is therefore very important to stimulate the brain often, whether it is through mental exercises (eg mobile applications), reading (do not read that novels, enrich your culture, discover new areas) and by Puzzle games like chess and sudoku.

The brain is also strongly stimulated when you have exciting conversations with your friends or when writing texts (like me now).

In short, take care of your body and mind and they will make you feel good in several years.

Here is a challenge that I propose to apply immediately. Take a resolution in each of the rules of this article: start a new sport (or put it back there), make a change in food (go organic for example) and start a new brain stimulation (start a book for example).

Tell me in the comments what are the measures you will apply to stay in shape!

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