7 tips to achieve a complete physique

 7 tips to achieve a complete physique

Do you want your body to be as fit as possible? Applying the stomach exercise a hundred times in a row will not work! Rather, what will help is your understanding of the relationship between your body fat and your cortisol levels. When these rates rise, so does the waist circumference measurement.

How do you achieve your goal? A "crash" diet won't do you any good, because 80% of the equation is what you eat. From here, use the following seven tips published by the Mind Body Green website related to physical and psychological health:

1- Get enough sleep:

If you stay up all night and don't sleep, you should reconsider. When your biorhythm is disrupted, you tend to eat more. When you're tired, your body produces the hormone ghrelin, which makes you feel hungry and pushes you to eat sugar and other fat-forming foods in your body. So sleep 7 hours every night, so that you can achieve your goal with a slim body.

2- Do high-intensity interval training:

Many people resort to exercise that requires stamina, and they use the elliptical machine in an attempt to lose fat around the abdomen. The problem with these exercises is that the body will adapt to them after a while, and stop burning fat quickly.

Therefore, it is better to resort to frequent, high-intensity exercises, since their periods are alternating and short, which makes the body need a greater amount of oxygen than usual, followed by very short periods of rest. Research has shown that this is the most effective way to get rid of body fat, as it raises your heart rate and tones your muscles.

3. Eat good fats:

Yes, this is correct! Sugar is what produces fat in the body. From here, eat good fats, which are rich in omega-3 acid, which is found in spinach, for example, but not limited.  These foods are nutrient-dense and reduce your hunger.

4- Meditation:

Feeling anxious and stressed causes your body to produce more cortisol, which automatically pushes you to buy clothes a size larger. Give up, then, constant anxiety, and practice psychological meditation. In a study conducted by the University of California, San Francisco, doctors found that those who exercised regularly and also practiced meditation lost the most fat.

5- I refuse sugar:

As mentioned earlier, your diet should be healthy because it makes up 80% of your "battle" with body fat. Cut back on calories by eating protein, vegetables, and whole grains, and by swapping bad snacking habits for good ones.

6- Get enough vitamin C:

When you are stressed, your body produces the hormone cortisol. But vitamin C helps reduce the rate of this hormone. In addition, vitamin C contributes to the production of carnitine, which converts your body fat into energy, meaning that this substance is your secret weapon to fight fat.

7. Don't forget about fiber.

The amount of fiber in your stomach makes you feel full for longer, meaning you'll eat less throughout the day. Then try to eat oatmeal bread, beans, and vegetables.