Get Fit, Feel Great: 7 Proven Strategies to Transform Your Body and Mind in 2023!

While our ancestors were able to maintain their physical fitness through hunting and farming, modern life has made it all too easy to be sedentary and inactive.

The TV, phone, computer, and car have all contributed to our lack of movement. But the good news is that it’s not too late to get back in shape and feel your best.

It’s time to dust off those sneakers and start moving. Getting started may be the hardest part, but with a little effort and determination, you can put a self-improvement system in place and reach your health goals.

So here are 7 strategies to get in the best shape of your life in 2023:

1. Strength train ~5 days a week

I’m sure you’ve been in that frustrating situation where you feel like you’re putting in all the effort but not seeing any results.

But don’t worry, there’s a way to kickstart your fitness journey and make sure you’re hitting every muscle group twice without feeling burnt out.

The secret is in your split routine. Do you prefer to push through grueling reps or take a more controlled approach with pulls? Or maybe you want to focus on your legs and give your upper body a break? The choice is yours.

And don’t forget to give yourself some rest days to let your muscles recover and grow stronger. Trust me, following a split routine will not only help you achieve your fitness goals, but it will also make your workouts more enjoyable and satisfying.

So if you’re just starting out, try training 3–4 days a week and see the magic happen.

2. Track protein

Protein is the cornerstone of a strong and toned physique. It’s the mortar that holds the bricks of your muscles together, helping you to recover and repair after a tough workout.

Without enough protein, your body will struggle to maintain a lean and defined shape. But don’t worry, as long as you’re not a 400-pound giant, eating 1g per pound of bodyweight is a safe and effective way to fuel your body and avoid fatigue.

So if you want to feel and look your best, make sure you’re getting enough of this essential nutrient.

3. Track calories (depending on goal)

Are you feeling frustrated because you can’t seem to reach your fitness goals? It might be time to assess your eating habits.

Picture yourself as a car on a road trip, and the fuel you put in is your food.

If you want to power through a mountain of muscle, you need to fill up with a little extra fuel — aim for a 200 calorie surplus. On the other hand, if you’re trying to shed some unwanted fat, it’s time to cut back on the fuel and go into a 200–500 calorie deficit.

Keep in mind, if you’re trying to lose weight too quickly by cutting too many calories, you might be sacrificing some of that precious muscle mass. So choose your fuel wisely and you’ll be well on your way to reaching your destination — a stronger, healthier you.

Be sure to check out these 21 free keto recipes. These tasty meals will help you stay on track while still enjoying delicious and satisfying meals.

4. Drink water

Water is very important for your body. You need to drink about 45ml of water for every kilogram of your body weight. Our bodies are made up of 70% water, so it’s important to stay hydrated.

When you are dehydrated, it can affect your brain function and physical performance.

A helpful tip is to add a small amount of salt to your water to help balance the electrolytes in your body. This can help you feel better and perform better.

Remember to drink plenty of water every day to stay healthy and strong.

5. Minimise junk

If you indulge in unhealthy, processed foods, it’s like pouring poison into your body. These types of foods may be packed with calories, but they offer zero nutritional value.

It’s no surprise that they leave you feeling sluggish, bloated, and downright miserable. Don’t let junk food drag you down.

Instead, choose nourishing, single-ingredient foods like juicy steaks, succulent chicken, and ripe fruit. These options will fuel your body and soul, leaving you feeling energized and satisfied.

So say goodbye to crap food and hello to a happier, healthier you.

6. Sleep 7+ hours/night

Sleep is essential for our well-being. Think of it as the ultimate secret weapon for conquering fatigue, boosting mental health, sharpening cognitive function, and strengthening your immune system.

Imagine waking up every morning feeling rested and rejuvenated, ready to tackle the day with energy and enthusiasm. With a good night’s sleep, you’ll be armed and ready to take on any challenge that comes your way.

So don’t underestimate the power of a good night’s rest — it’s the ultimate performance-enhancer, and the best investment you can make in yourself.

7. Track your progress

As you embark on your fitness journey, it’s important to remember the old adage — what gets measured, gets managed.

By tracking your daily intake of calories, water, and sleep, as well as the weight you lift and your body weight or composition (through photos), you can stay on top of your progress and make improvements where needed.

Don’t rush yourself — small wins add up, and before you know it, you’ll be well on your way to achieving your fitness goals. So grab your pen and paper, and let’s get measuring!

Conclusion

Are you ready to embark on a journey towards a fitter, healthier you? Then it’s time to get in the best shape of your life! This isn’t just about following a strict set of rules or guidelines, it’s about finding what works for you and making it your own.

Imagine yourself as a sculptor, chiseling away at your body and mind to create the masterpiece that is your best self.

Each day is a chance to push yourself further and rise to new heights of fitness and wellness. So take a deep breath, lace up those sneakers, and get started on this transformative journey.

This article was originally posted on medium.