At a time when men’s health is more talked about than ever, it can be confusing knowing the best way to get fit and feel confident. Here we discuss 10 steps to help you on the journey to achieving optimum physical and mental wellbeing.
1. Start gradually
Exercise and health regimes can be daunting, whether starting from scratch or returning after a break. Start off with short and achievable goals and don’t beat yourself up if you don’t hit them straight away – there’s no need to jump straight in and exhaust yourself.
2. Try something new
A lot of men feel confined to the gym, which is why getting involved in a wide variety of sports or activities is so important. From badminton and running to dancing and yoga, explore to find something that you enjoy, as this will make your journey to a healthier lifestyle far more enjoyable.
3. Make your meals count
Adopting a healthy diet and lifestyle requires commitment, but this doesn’t mean spending hours prepping and cooking. Get the most out of your meals by:
- Choosing lean protein and filling carbohydrates such as lean chicken, eggs and fish to keep you fuller for longer
- Incorporating leafy greens and seasonal fruits to give yourself that extra boost of energy and essential nutrients
- Reducing portion sizes or cutting out sugary snacks and drinks, if needed
4. Get plenty of sleep
It’s understandable that life can get too busy for men to fit in the recommended 8 hours of sleep, but try your best to have a set bedtime and wake time, to help you feel energised during the day.
5. Do not fear supplements
Dietary supplements have been known to help improve nutrient and mineral deficiencies, but you must remember to check with a medical professional before taking any to ensure it is safe for you.
6. Socialise with friends and family
Physical health and mental health go hand in hand. Interacting with the people you love on a regular basis will not only lift your spirits, but make your fitness journey that much easier.
7. Find motivation
This could come in many forms, whether it be reading inspiring stories or looking at your role models who have achieved similar goals. From Instagram to YouTube and self-help books, there are plenty of sources that can help you stay on track.
8. Set mini targets
This is perhaps the most important step to stay on your fitness journey. Studies have shown that setting mini targets, then ticking them off as you go, can be your greatest motivator.
9. Reward yourself
It’s common for men to have impossibly high standards for themselves, and for this reason, it’s vital to reward yourself for your achievements, whether you meet your goals or not.
10. Stay positive
It’s easy to feel overwhelmed when trying to make lifestyle changes that have a big impact on your life, so start off by going one day at a time and remind yourself of your worth.
In conclusion, if you follow these 10 steps, you are sure to be on the right path to a healthier, fitter and more confident you. The most important thing is to make sure you enjoy the process and remember that progress is key.
What exercises are most beneficial for men to get fit and feel confident?
1. Squats: Squats are one of the best exercises for overall lower body development. They work the glutes, hamstrings, and quadriceps while also strengthening the core.
2. Push-Ups: Push-ups are a great exercise for building upper body strength and increasing muscle tone.
3. Pull-Ups: Pull-ups are a great way to improve overall upper-body strength and shoulder stability.
4. Deadlifts: Deadlifts are a great exercise for improving overall back and hip strength.
5. Lunges: Lunges are a great exercise for improving lower body and core strength.
6. Plank: Planking is a great way to build and strengthen the core muscles.
7. Jump Rope: Jumping rope is a great way to get a cardio workout and burn calories.
8. HIIT Workouts: HIIT workouts are a great way to get a fast and effective workout in a short amount of time.
What types of exercises can men do to build muscle and strength?
1. Weight lifting: Exercises like bench presses, squats, and deadlifts can help build muscle and strength.
2. Plyometric exercises: Exercises like box jumps, jump squats, and clap push-ups can help increase power and explosiveness.
3. Calisthenics: Bodyweight exercises like pull-ups, push-ups, dips, and lunges can help increase strength and develop functional muscles.
4. Isometric exercises: Exercises like planks and wall sits help build muscular endurance and strength.
5. High-intensity interval training (HIIT): HIIT involves alternating bursts of high-intensity exercises with lower intensity exercises. This is a great way to burn fat and build muscle simultaneously.
What exercises should men do to lose fat and build muscle?
1. Push-ups – Push-ups are great for developing chest and arm muscles, as well as burning calories and building strength.
2. Squats – Squats target the quadriceps, glutes, and hamstrings and can help you burn fat and build muscle.
3. Lunges – Lunges work the quads, hamstrings, and glutes and are great for improving strength and toning muscles.
4. Deadlifts – Deadlifts are a compound exercise that work a variety of muscle groups and promote fat burning and muscle building.
5. Burpees – Burpees are a great total body exercise that burn calories and build muscle.
6. Pull-ups – Pull-ups are effective for building upper body strength and increasing muscle mass.
7. Plank – Plank exercises work the core as well as the arms, legs, and back, and can help burn calories and build muscle.
8. Yoga or Pilates – Yoga and Pilates provide a low-intensity workout that can improve flexibility, burn fat, and strengthen muscles.
