ACQUIRE SIMPLE STEPS THAT CAN RAPIDLY CHANGE YOUR BODY...

ACQUIRE SIMPLE STEPS THAT CAN RAPIDLY CHANGE YOUR BODY...

October 25, 2017

If you want to change your body you don’t need to undergo drastic diets and spend daily hours in a gym. I listed few basic steps which can quickly bring amazing visible results.

 

1. SET YOUR EATING HABITS

    Do you eat only when you start feeling hungry? Do you visit your fridge quite often only because you would like to have a little something? CHANGE THAT! Try to set your eating habits. You all probably know the rule of 5 meals a day. Breakfast, Snack, Lunch, Snack and Dinner. Breakfast, lunch and dinner would be of course your main meals and snack would consist of something smaller. Let’s say fruit or yogurt. Classic but effective way to change your body with healthy eating habits. This way you have constant delivery of energy throughout the whole day and at the end your body won’t be in such stress. REMEMBER- your main meal can’t be so big and heavy that you are about to explode and need a time to process it in front of TV. 

     

    2. AVOID SWEET AND SALTY TV-KILLERS

    As we all enjoy watching movie with a little snack in form of sweet and salty snacks I call them TV-killers. These mostly include chips, crackers, salty sticks, peanuts, sweets, chocolates, deserts and many more. They all should be eliminated as much as possible from your eating habits! Of course, it cannot be realized completely because neither of us would survive without a little piece of chocolate from time to time but try to minimize it as much as possible. Try to bake some vegetable instead (for example sweet potatoes). My favorite is Hokkaido pumpkin! If you slice it, put a little salt, seasoning, olive oil and soya sauce in it you will definitely love it! It perfectly replaces chips or roasted peanuts!

     

    3. DRINK ENOUGH WATER

    Why is it so important to drink enough water? It is usually the most underestimated element of nutrition. More than half of a human body is a water. How much water you drink a day? How many times by the end of the day you said to yourself: I didn’t drink almost any water today. It is advisable to drink at least 2 litters of water a day. But be careful! This apply only if you have no activity! If you only lay on your bed for 24 hours your body should get at least 2 litres of water. Don’t be afraid to drink more… The more than better rule applies here! With drinking enough water your blossom like a flower. Your whole mood will get better. You feel more energic and alive. With enough water, you keep your metabolism active thanks to which you burn your energy more effectively. 

    Also, you need to be careful what you drink! Sweetened water can make huge damages! I think this article deserves a separate article (I will for sure prepare it later). If you are able to drink 2 litres of Coca-Cola a day and wonder why you can’t lose your weight, we just solve the problem… The best choice is to drink only water (tap water). You do even better if you put a pinch of lemon in it! Try to avoid tea and coffee sweetening as well. This simple sugar is a form of energy that you should burn immediately. It is okay if you just finished your workout or you are about to start it but if not guess what happens… That’s right it preserves itself in the form of FAT!

    4. START MOVING

    Do you do any kind of sport? Do you do some activity? If yes that’s great! If not, think about it. Activity doesn’t necessarily have to mean difficult fitness training. Try to start with faster walking in the morning or in the evening. It’s enough if you start with half an hour each day. If you are not used to any kind of activity and even have sedentary work don’t by surprised if muscle soreness occurs. It is just a sign that your muscles weren’t active for some time and are kicking their engines! After some time, you get used to these walks and you will be surprise by the results. You will even want to make it more difficult and boost it to a higher level after some time. Daily walks will give you flattering physique but also improve activity of your hearth. It will even contribute to your better mood! Not to mention couple walks with your loved one. Every movement counts! Just don’t sit and start to move!

     

    5. TAKE SOME REST

    Relaxation and regeneration. Your body deserves to rest after a busy day. Try to sleep at least 6 hours a day. Eight hours are optimal, but as most of us are kind of busy people with lot of duties, it's not always possible... and we also don’t want to sleep most of our lives, am I right?

     

    If you find this article useful please share it with your friends. Also feel free to contact me on Facebook in case you would like to ask or discuss something I will be happy to help! I will also welcome suggestions for articles that you might find interesting. Looking forward get back to you soon! ☺ 

    SEE MORE OF PATRYK:

    Youtube channel: Patryk Kmet 

    Instagram: Patryk Kmet

    FacebookPatryk Kmet - Slovenský Fitness Youtuber



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    Size Guide
    MEN'S TOP / PÁNSKY TOP
    EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
    SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
    S <103 cm <95 cm <98 cm 78 cm 76 cm
    M 103-109 cm 95-101 cm 98-104 cm 79 cm 78 cm
    L 109-115 cm 101-107 cm 104-110 cm 80 cm 80 cm
               
               
    MEN'S T-SHIRT / PÁNSKE TRIČKO
    EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
    SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
    S <88 cm <97 cm <92 cm 75 cm 34 cm
    M 88-95 cm 97-103 cm 92-98 cm 76 cm 35 cm
    L 95-100 cm 103-109 cm 98-104 cm 78 cm 36 cm
               
               
    MEN'S JOGGERS / PÁNSKE TEPLÁKY    
       
    EN WAIST HIPS INSEAM    
    SK PÁS BOKY VNÚTORNÝ ŠEV    
    S <75 cm <103 cm <76 cm    
    M 75-81 cm 103-107 cm 76-78 cm    
    L 81-87 cm 107-113 cm 78-79 cm    
               
               
               
               
    WOMEN'S TOP / DÁMSKY TOP
    EN CHEST WAIST HIPS TOTAL LENGHT SLEEVE LENGTH
    SK HRUDNÍK PÁS BOKY CELKOVÁ DĹŽKA DĹŽKA RUKÁVU
    XS <81 cm <70 cm <82 cm 64 cm 67 cm
    S 81-87 cm 70-77 cm 82-88 cm 66 cm 68 cm
    M 87-92 cm 77-82 cm 88-94 cm 68 cm 70 cm
               
               
    WOMEN'S T-SHIRT / DÁMSKE TRIČKO  
     
    EN CHEST WAIST TOTAL LENGHT SLEEVE LENGTH  
    SK HRUDNÍK PÁS CELKOVÁ DĹŽKA DĹŽKA RUKÁVU  
    XS <87 cm <84 cm 52 cm 21 cm  
    S 87-93 cm 84-90 cm 53 cm 22 cm  
    M 93-99 cm 90-96 cm 55 cm 23 cm  
               
               
    WOMEN'S SHORTS / DÁMSKE ŠORTKY      
         
    EN WAIST HIPS      
    SK PÁS BOKY      
    XS <63 cm <63 cm      
    S 63-68 cm 63-69 cm      
    M 68-74 cm 69-75 cm