Keeping in Perfect Shape

Healthy Life and FitnessCertainly the perfect shape is not reached in a few weeks but is the result of months, even years, of constancy and the right lifestyle.

It is equally true, however, that there are simple but very useful good habits that can help a lot to obtain the results we want in terms of physical fitness and general well-being.


  1. Morning ritual

    Start every morning by drinking a large glass of water, preferably hot, with squeezed lemon and a little ginger if you like. This little wellness ritual will help you strengthen the immune system, hydrate and detoxify the body and stimulate weight loss.

  2. Hydration

    During the day, especially on hot summer days, remember to drink plenty of water. If you want, you can also replace the water with unsweetened cold herbal teas to give each sip a different taste. Important advice: drink a lot but preferably between meals and remember that drinking water before eating helps you increase the sense of satiety and therefore reduce the amount of food ingested during the meal itself. This way you will avoid binges, heaviness, and you will first reach the shape you want for the summer!

  3. Vegetable first:  always start the main meals (lunch and dinner) with a good dose of raw and seasonal vegetables such as mixed salad, carrots, celery, fennel or whatever you like. This will make you feel more satiated during the meal and will help you digest better, stimulating the intestine and decreasing abdominal swelling. Seeing believes!
  4. Breakfast: never skip the first meal of the day! Eating in the morning is essential to keep sugar and blood sugar in check and not get starving for lunch (risking overeating). Eating regularly will allow you to have balanced meals and control hunger and overall calorie intake.
  5. Do not skip meals: it is important to always keep your metabolism active … By eating! Apart from people who practice fasting in a controlled manner, it is good practice to eat often every day, preferably several times a day (breakfast, snack, lunch, snack, dinner). This rhythm will ensure that you always feel full of energy, avoid sugar drops and harmoniously distribute the quantities of food ingested without overloading the digestive system.

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  1. Concentrate sports activity in the first part of the day: training in the morning or during the lunch break will give you a boost of endorphins that will accompany you throughout the day, essential for facing all the commitments (especially with the exhausting summer heat)! Also in this time slot our body burns more and is more rested. In fact, doing heavy training sessions in the evening after a long and heavy day could cause sleep disturbances and severely damage night rest and recovery.
  2. Training to fast: doing physical activity early in the morning on an empty stomach is a great way to increase the dialysis processes (i.e. fat burning). Because? Because in the morning before breakfast our glycol index is lower and therefore our body when it is in a condition of activity will burn mainly fats and not carbohydrates and sugars as it normally happens. However – there is an important one though – you should never overdo it as training always or for too long (beyond the hour of training) in a fasting condition could lead to muscle metabolism. What does it mean? It means that our body, requiring a lot of energy, instead of looking for it in fats, will take it from the muscles, generating muscle fatigue and difficulty in recovery. So the watchword here too: balance!

8. Not only slimming: to obtain the best results in terms of slimming (weight loss) and toning (maintaining muscle tone and definition) it is essential to alternate aerobic activity and muscle strengthening activity. What are aerobic activities? For example, running, hiking, biking, swimming and the like. What are the activities to strengthen the muscles? Surely gym and weights but also Pilates and yoga. By maintaining this training routine, you will burn calories, consume fat and gain excellent muscle mass, that is, lean mass which, as we know, is essential for working your metabolism and burning even when you are at rest.

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  1. Anna time: the elixir of well-being, sleep. Getting good and regular sleep, at least 7 – 8 hours a night, is essential for feeling good. In fact, sleeping little and badly, in addition to making you feel destroyed during the day, also causes important hormonal imbalances. In particular, when we sleep little, lepton levels (an indicator of the level of satiety) are lowered and those of ghrelin (stimulant of appetite) increase. Result? You will always be hungry, and you will prefer fatty and salty foods, putting at risk the results obtained with training and healthy nutrition.
  2. Stimulate metabolism: to boost your fitness, you can include special foods that stimulate metabolism in your diet. A few examples? Green tea, chili, apple cider vinegar, broccoli, spices such as black pepper, ginger, turmeric, dried fruits such as walnuts, pumpkin seeds, flax seeds, cashews. Of course, they will not change your body in a revolutionary way, but if combined with proper nutrition and physical exercise they will give you a not indifferent extra boost!

Author: shahida

SEO, Blog Writing, Link Building

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