Getting super fit and healthy; 15 tips and guidelines


Getting fit and healthy in today’s ubiquitous information world can be quite overwhelming. There are so many health magazines and websites publishing loads of articles about how to loose weight, what to eat, what not to eat, and more often than not, the information can be contradictory and confusing.

Today, I am going to highlight the really important information that you need for those super gains and most importantly a healthier lifestyle. This is from personal experience, research and information from my fellow fitness trainers and nutritionists.

1. Whether on a weight loss program or a weight gain program, it is all about calories. If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.

2. With your meals make sure your first meal in the morning is the biggest (highest calories) and the last one is the smallest (fewer calories). This is because when you wake up in the morning the body registers it as a fast and seeing as it is the start of your day you will need more energy during the day than when asleep at night.


3. Eat clean, train dirty. Put in work into your workouts and train like it is your last workout session ever, and after that go eat food that is sure to maximize gains. Forget the fried stuff, broccoli is your friend, beans are good for you…French fries aren’t.

4. Always have this in the back of your mind, losing weight in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets may promise rapid results but they’re more likely to leave you feeling cranky and starving and losing more cash than weight

5. Set goals whenever you start a new training program or even if it is your first time working out. Have attainable and reasonable goals like being confident in your body, losing between 3-5 kilos of fat in a month, eat less fried foods etc these ones will keep you more motivated than short term goals such as fitting into a bikini or a new dress or pants.

6. Ever heard of the 80/20 plan? Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.

7. Changing up your fitness routine is a good way of keeping you focused. Most people do the same routine all year and claim to not be getting results. Get a personal trainer or even YouTube workouts when you feel like our routine had become monotonous. Combine different types of fitness workouts: Mix up a cardio workout like running with strength training, yoga, and martial arts, or vary your tempo within any one activity through interval training.

8. I believe in charting my progress. At the beginning everyone or at least most people who start working out have a goal. When you chart down progress you are able to know whether you are headed in the right direction or you are stuck and this way you know how much harder you have to push, if you need to rest because of fatigue or even if your nutrition plan is or isn’t working.

9. Don’t get bored with your diet. Spice it up and also add vegetables which have colour like carrots, tomatoes and red pepper so as to keep your food interesting and also help you stick to a clean and healthy diet plan.


10. There’s always time to work out, you can bike to the store, lift weights or do aerobics workouts while you watch TV. People usually come up with the excuse of time, but immediately a doctor says that your life is in danger due to your unhealthy and sedentary lifestyle then all of a sudden there is time to do physical activity.

11. If you don’t do anything else, do squats. Squats have more benefits combined than any other workouts. Squats are typically loaded from top to bottom, either in the form of a barbell or a dumbbell, your core has to work double-time to prevent injury and maintain an upright posture. So for a six pack you need to do more squats than crunches.

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12. Put as much, if not more effort into your nutrition program, as you exercise. Usually people tend to work out very hard but then go ahead and indulge in junk food and sweets, some people also eat less than is required then catabolism occurs.

13. Stretching is key. It is good to have a 15-20 mins stretching session after every workout. Also never stretch a cold muscle, try stretching after a warm up and spreading out your stretches throughout your workout.

14. Cardiovascular exercise like walking, jogging or biking is very important whether you are bodybuilding, powerlifting or acrobatics. Cardiovascular health is important. If you are committed to working out at least 4-5 days a week, then I recommend alternating between a designated “cardio day” and “strength day” for an effective approach to fitness.

15. Never give up. At the end of the day-or the beginning-always have in the back of your mind that this is a lifestyle and with this comes a lot of sacrifices and determination from within. Everyday you choose to be fit and healthy is a step to being a better you.

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