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  • evanhahn2007

Best Health and Fitness Tips of 2023

Updated: Jun 29, 2023

Introduction:

To make sure that we all live the best life that we are given, we need to take care of ourselves in a physical way too. Making sure that we as people take care of our body is keen on becoming successful. Some people may be mentally strong but not physically strong or neither, but you need a good body to bring you to your personal potential and achieve greatness. Below are some guidelines for healthy eating habits and fitness routines.


Healthy Meal Plan:

* All food items in these lists provide essential vitamin, protein, or other health benefits. Food items can also be found at relatively low prices if bought in the right place.

Breakfast to Aim for:


  • Scrambled eggs with whole wheat toast

  • Protein shakes or smoothies

  • Chicken omelette or breakfast burrito

  • Protein pancakes or protein oatmeal

  • Greek yogurt with nuts or granola

  • Healthy cereals

  • Bagel with low calories cream cheese

  • Assortment of fresh fruit

Breakfast to Avoid:

  • Sugary cereals

  • Donuts or pastries

Lunch to Aim for:


  • Chicken and rice

  • Chicken and pasta

  • Lean beef burger with homemade fries or other choice of side dishes

  • White fish and potatoes

  • Chicken wrap

  • Deli sandwiches

Lunch to Avoid;

  • Fast food! (Burgers, fries, ice cream, etc. Anything processed should not enter your system on a day-to-day basis)

Dinner to Aim for:


  • Salmon with roasted potatoes

  • Salad- lettuce of choice, protein of choice, fruit or vegetable, starch, and low-calorie dressing

  • Tuna and rice

  • Minced beef and rice

  • Steak and potatoes

  • White fish and pasta


Dinner to Avoid:

  • Fast food! (Burgers, fries, ice cream, etc. Anything processed should not enter your system on a day-to-day basis)


Fitness Routine:


* If you eat less and move more, you will lose weight

* If you eat less, move more, and eat more protein, you will lose body fat * If you eat less, move more, eat more protein, and strength train, you will build muscle

Choose your course of action!

*All weight chosen for each set need to allow you to complete each set and rep. having a schedule will create a goal plan to stay consistent when working out. Make sure to warm up before working out and to stretch after working out for better recovery and less chance for injury. Not all exercises will be covered, do your own research to see what works for you and your situation (access to a public/private gym) but make sure that you stay consistent with meal plans and exercise! A fitness app will help you with exercise ideas and a calorie tracking app will help with maintaining the correct amount you should be eating a day!

Monday: Chest and Back- Pull ups (4 x 5), Incline dumbbell presses (4 x 12-15), Push-ups/assisted (4 x 5-20), T- Bar row (4 x 10-15), Bent over dumbbell rows (4 x 10-15), Lat pull down (4 x 10-15)

Tuesday: Arms and Shoulders- Dumbbell shoulder press (4 x 10-15), Lateral raises (4 x 10-15), Drag curls (4 x 10-12), Skull crushers (4 x 10-15), Hammer curls (4 x 10-15)

Wednesday: Legs- Squat with weight (4x 10-15), Squat without weight (3 x 20- 40), Lunges with weight (4 x 10-15), Lunges without weight (3 x 20-30), calve raises (5 x 20)

Thursday: Cardio- Walking, Running, Biking, Swimming, and Hiking (30-60 minutes)

Friday: Chest and Shoulders 2- Pull ups (4 x 5), Incline dumbbell presses (4 x 12-15), Push-ups/assisted (4 x 5-20), T- Bar row (4 x 10-15), Bent over dumbbell rows (4 x 10-15), Lat pull down (4 x 10-15)

Saturday: Rest!

Sunday: Arms and Shoulders 2- Dumbbell shoulder press (4 x 10-15), Lateral raises (4 x 10-15), Drag curls (4 x 10-12), Skull crushers (4 x 10-15), Hammer curls (4 x 10-15)


Conclusion: At the end of the day make sure you are staying consistent with eating properly and exercising frequently. I can't promise results over night, but I can promise that once you start this new journey of life you will feel much better about yourself as a persona physically and mentally know that you are doing something outside of your comfort zone. you will start to see improvements week by week and i urge you to take photo along the way to remind yourself that you are making progress, while it may be slow, the discipline that you will learn will carry on to other aspects of your life.



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