Ways to strengthen the body
When it comes to strengthening the body and maintaining physical fitness, it seems that the easiest path to take is through medications, nutritional supplements, and appetite suppressants, which rarely produce the results they claim, but to obtain physical strength and fitness without the risk of side effects, it is recommended to follow the natural path, which It includes only nutritious foods and exercise such as:
- Eat nutrient-rich foods such as fruits, vegetables, nuts, lean meats, fish, whole grains, and legumes, and stay away from processed and manufactured foods.
- Eat a nutritious and filling breakfast daily, rich in fiber, low-fat dairy products, and fruits, which provide the body with the energy needed to carry out its work efficiently.
- Eat a small meal every two to three hours daily to maintain the normal functioning of metabolism and energy levels in the body, provided that it contains complex carbohydrates and protein.
- Refrain from drinking high-calorie juices and replace them with water, which is calorie-free and keeps the body hydrated, as it is recommended to drink eight to ten cups of water daily.
- Doing aerobic exercise, which exercises the heart and blood vessels, and helps burn fat, for 45 to 60 minutes a day.
- Lifting weights to build muscle and increase support for metabolic processes in the body. It is recommended to do exercises that target a group of joints and muscles at the same time at a rate of 10 to 12, repeating three to four times, three days a week.
- Sleeping early at night, as sleep deprivation causes a decrease in energy levels in the body, reduces mental strength, and slows down the recovery process from exercise. Therefore, it is recommended to sleep seven to nine hours every night, and to sleep in a comfortable, dark, and quiet place.
Foods to strengthen the body and mind
Some foods rich in nutrients help strengthen the body, increase its immunity, reduce inflammation, and kill harmful bacteria in the body. People who eat a lot of them enjoy health and a healthy weight, including:
Read also:Natural recipes for the skin and body- avocado: It is rich in monounsaturated fats, which maintain blood flow and protect brain health.
- Legumes: It is a rich source of iron and fibre, helps maintain cholesterol levels in the blood, and reduces the risk of heart disease and cancer.
- Berries: Berries of all kinds are rich in fiber and antioxidants, which maintain the strength of the body and brain when consumed periodically.
- Broccoli: It is rich in vitamins such as vitamin C, vitamin A and vitamin K and reduces the risk of cancer.
- dark chocolate: It is rich in antioxidants and natural elements that strengthen concentration and memory and improve mood.
- eggs: It is rich in antioxidants that maintain eye and skin health.
- Fatty fish: Fatty fish such as salmon and sardines contain high levels of omega-3, which is essential for brain health.
- orange: It is rich in vitamin C, which is necessary for the production of white blood cells and antibodies.
Muscle Building
You must follow the following basic steps to build muscle:
- Lifting heavy weights: Lifting heavy weights stimulates the treatment of damage to muscle fibers, thus increasing muscle building.
- Eat more calories: The extra calories fuel new muscle mass, maintaining your current ideal weight.
- Get comfortable: Adequate rest is necessary to build muscle mass.
