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How to Build a Healthy Body


Building a healthy body can cause a major positive impact on your life. With health care costs on the rise and obesity rates rising as well, you can improve your quality of life by taking some key preventive steps. This does not happen overnight, and it does take work. But the more energy you apply to changing your lifestyle, the greater the results you can expect to see.

Step 1

Eat healthy complex carbs that are high in fiber. Carbs are not the enemy when it comes to weight gain. The type of carbs are. Stay away from simple carbs like white bread, cookies, cakes, candy, doughnuts and muffins. Fill up on healthier alternatives like whole wheat bread, whole grain cereal, whole wheat pasta, beans, fruits and vegetables.

Step 2

Exchange your processed meats for healthier options. Meat and chicken are high in protein, but any health benefits they can give you get canceled out once they are deep fried or cooked in butter and oil. Choose quality sources of protein, such as chicken breasts, lean beef, eggs, cottage cheese, fish, venison and tofu.

Step 3

Consume three meals with three healthy snacks in between. This can keep your metabolism elevated and it can keep your appetite under control. Combine protein and complex carbs with all of your meals and snacks. A slice of whole what bread with turkey breast and low-fat mayo is a snack example. Baked talapia with steamed cauliflower and brown rice is a meal example.

Step 4

Decrease your intake of alcohol and stop smoking. Excessive amounts of alcohol can lead to weight gain and liver damage. Excessive smoking can compromise your breathing capacity and it can also damage your lungs and heart. Drop both habits to build a healthy body.

Step 5

Reduce your stress levels by partaking in relaxation activities. Stress can lead to binge eating, depression, anger, lack of focus and a decreased immunity according to the Mayo Clinic. To reduce your stress levels, partake in relaxation activities like yoga, meditative breathing, tai-chi and massage therapy.

Step 6

Run or walk four to five times a week to increase your aerobic capacity and to keep your weight under control. If walking or running doesn’t interest you, do another form of cardio, such as elliptical training, spinning, hiking, stair stepping, swimming or rowing. Aim for at least 45 to 60 minutes of cardio with each session. If you do not have time to do it all at once, split it up into several bouts throughout the day.

Step 7

Lift weights to strengthen your body and build metabolically active muscle. Perform exercises that work all of your major muscle groups like chest presses, upright rows, lat pulldowns, triceps extensions, biceps curls and leg presses. Work out with weights two to three times a week.

Step 8

Get enough sleep every night. According to the Centers for Disease Control, insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular diseases, obesity and depression. Prevent this from happening by getting 7 to 9 hours of sleep every night.

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