Fitness Health & Wellness

6 Steps to Get Stronger in 6 Weeks

Are you trying to get stronger? Follow these 6 simple steps and get stronger within 6 weeks.

Looking for easy steps to get stronger? If you are struggling to find enough energy to get through your daily life, you are not alone. Unfortunately, many people struggle with fatigue. They have sluggish mornings and looong afternoons that seem to drag on until you no longer have any motivation.

If you are wondering how to get more energy in the morning or how you can stay motivated throughout your day, there are many different ways to get started. In order to have more energy, you need to follow simple steps get stronger. Over the course of 6 weeks, you can take small steps to get stronger and achieve a healthier life.

Why Six Weeks ?

Six weeks is a generous amount of time to train your body accordingly. Most importantly, this helps you hold yourself accountable for an extended period of time. What most people don’t realize is the major benefits of building habits and following them religiously. If you want to start sleeping better, you cannot expect to catch up on sleep in one week. That is not enough time for your body to recover and become rejuvenated. You must commit to practicing better sleeping habits week after week to set your body into a healthy cycle.

People often think they can jump back into the gym one week. They put in a few hours each day and think they are a fit person. WRONG.

The reality is, it takes your body 4-6 weeks to adapt and see any significant changes to your body. If you commit yourself to overcome these benchmarks, you will be well on your way towards a healthier lifestyle.

Reasons for Fatigue

There are many different types of fatigue that cause your body to move slowly. Your mind to hits a wall and you become brain dead. When you are constantly pushing yourself at work and home, it is difficult to maintain a healthy relaxation plan. Be mindful of overloading your body with too much work. Your mental capacity can only manage so much information in a day. Slow down, process everything coming at you and react accordingly.

Reasons for Fatigue vary based on your lifestyle and body type.
Reasons for Fatigue vary based on your lifestyle and body type.

If you are constantly finding yourself in a tired state, this is a key indicator that you need to follow the steps to get stronger. Both mentally and physically; your body can use improvements. Whether you are dehydrated, not sleeping enough, sick or not eating enough; there are many different things to evaluate when you are constantly fatigue.

Preventing Germs and Sickness

Germs and sickness is a relatively non-stop threat to your immune system. Being surrounded by other people at school, work or in public transportation heightens your risk of getting sick. It is likely you will come into contact with unknown germs everyday. Make sure you follow normal sanitary guidelines like washing your hands often and carrying around tissues as well. You may not be able to avoid germs, but you most definitely can prevent sickness from effecting you in every day life.

Another helpful thing you can do is take a multivitamin along with vitamin C tablets to boost up your immune system. Companies like Airborne and Emergen-C are excellent sources of vitamin C to keep your immune system in tip-top shape to prevent sickness.

Side Effects of Cold Weather

Cold weather has long been considered one of the most detrimental factors in someones health goals. People get started on a health kick for a few weeks, but suddenly stop when a when a cold front comes in. Avoid planning your workouts around the weather and invest in an at-home workout machine so you never have an excuse to skip a workout.

The change of season always has an effect on people’s body and the way it operates. The moon can alter your sleep cycle along with your mood behaviors as well. When the seasons change and daylights savings time rolls around, many people are thrown off of their sleeping pattern without even realizing it.

Making Healthy Changes

Taking the first step towards healthy changes is always difficult. You need to be mindful about your workload, your diet, your exercise, your rest and recovery. Don’t overthink things, just make sure you consider all factors when implementing a new health plan.

Making healthy changes starts with eating healthier food options.
Making healthy changes starts with eating healthier food options.

This time of year, everybody wants to make healthy changes to their life as the warmer weather approaches. Rather than going full force and pedal to the metal, dive in slow to make sure you stay dedicated. Make sure you commit yourself to a dedicated 6 week plan so you can kick start your healthier body transformation. These easy steps to get stronger will help mold your healthier life and build structure for future success.

1. Get Rest – Get More Sleep

Sleep is heavily underrated in how it effects your body. It is recommended to get anywhere from 7-8 hours of sleep for the average person. However, every person operates a little bit differently.

Some people only need 6 hours of sleep to operate at peak condition. Others seem to need more sleep and prefer to get over 9 hours of sleep every night. Ariana Huffington, the founder of Huff Post is a major advocate of sleep. She believes in the power of a good night sleep just like you should too.

Microsoft founder Bill Gates is also a big advocate for sleep and likes to take mid-afternoon naps to recharge like Mark Cuban does as well. Cuban, who once sold his company Broadcast.com to Yahoo! for $5.7 billion dollars in 1999 says he gets roughly 7 hours of sleep per night.

While everybody is different, it is important to evaluate what your body needs to operate at full capacity for a full day. If you are a morning person, you likely don’t mind waking up and are most productive in the early parts of your day. Other people who are night owls like to sleep in and work into later parts of the night. Regardless of how you prefer to work, it is important to get enough sleep to recharge your body.

2. Stay Hydrated – Drink More Water

Staying hydrated is underrated and drastically can impact the way your body behaves. If you are dehydrated, your body will become short of breathe and tired from the lack of water. You need to replenish your hydration levels whenever you might feel like this.

It’s hard to stay mindful about drinking water throughout the day. In order to stay hydrated, it is helpful to have a glass of water first thing in the morning. You can add a lemon wedge to your water to add flavor and antioxidants. Starting your morning off with a glass of water wakes up your body while kickstarting your blood flow and metabolism.

Salty foods and drinking coffee are some of the most commons causes of daily dehydration. If you are eating salty foods it is always good have a glass of water to wash down your meal. It is recommended to drink 8 fluid ounces before, during and after your meal. This helps promote digestion and breaks up your food better for your stomach.

Re-Hydrating Throughout the Day

While you might love coffee, the caffeine causes your body to become dehydrated and your mouth will become dry. Hydrating with water after a cup of coffee is always helpful to prevent getting dehydrated after coffee.

It is recommended to drink roughly 50% of your body weight in fluid ounces. For example, if you weigh 160 pounds, it is recommended to drink 80 fluid ounces. If you have trouble drinking enough water, try to buy yourself a re-usable water bottle with measurements so you can keep track and stay motivated to push yourself.

Maintaining healthy hydration levels will help promote blood flow, more oxygen intake, better night sleep and better digestion as well.

3. Get Active – Start Moving More

Whether you want to start running or simply want to go for a stroll at your lunch break, getting active is a key step into a healthier life. Getting active is a key step to get stronger for a number of reasons. Not only does activity improve your physical health, your mental health can benefit greatly also.

Even if you are not doing a strenuous workout, walking every day can deliver tons of health benefits. Most of us are kept up inside offices and sit most of the day. This causes health problems for many people and can lead to blood clots in your arteries. Sitting for too long everyday is a common struggle many office workers deal with. An easy solution is to walk more often. Walking to work and taking a walk during your lunch break can give your body the basic activity you need. Taking the stairs rather than the elevators can be a great way to get some extra steps in as well.

Weight Training and Cardio Exercises

If you want to do weight training you can try push-pull-leg routines or you can focus on each body part individually. If you are new to weight training, take your time to focus on your movements. Proper form and consistent effort will give you the impactful results you are looking for.

If you are trying to lose fat, cardio is also considered a great. Stair masters, treadmills, ellipticals and other at-home workout machines would be a good place to start if you are new to cardio training. Jumping rope delivers tremendous benefits and targets your calf muscles along with your quads. Improving your cardiovascular health by raising your heart rate is an excellent way to condition your body.

You don’t have to go out of control all at once. Ease into things when you first start training so you don’t overwhelm yourself. You will be working new muscles you never knew you had before and you will feel the burn afterwards! Post-workout muscle fatigue is some of the most rewarding feelings you can aim for.

After completing a rigorous workout, it is always smart to refuel your body with the proper nutrients so you can build muscles. Rest and recovery are critical steps to get stronger because your body needs to repair torn muscles fully.

4. Meal Plan – Prepare Your Meals

Planning out your meals properly will help you save money and eat healthier too. Although it might seem like a hassle, preparing your meals ahead of time will have many positive impacts in your life.

Making sure you eat enough protein is critical to your diet. Whole pieces of chicken breast, lean pork loin and turkey meat; they all are wholesome meats to incorporate into your grocery list. Red meat is also a great source of protein and iron but it is smart to limit the amount you eat.

Eating more protein is highly suggested if you are trying to get stronger. Not only does protein help repair torn muscles, but protein will give your body added energy to feed off of.

Meal prep can be a great way to save money. eat healthier and helpful steps to get stronger.
Meal prep can be a great way to save money and eat healthier.

Seafood is another excellent source of protein. Salmon, shrimp, cod, calamari, sea bass and other seafoods are high in protein, low in fat and plentiful in nutrients .

During the early phases of your meal planning, it is helpful to define what you need in each meal. Make sure you have a wholesome protein like a meat or fish mentioned above. Vegetables are another vital part of your meal planning to incorporate. They are very filling, very affordable and very healthy for your diet.

Vegetables like broccoli, asparagus, string beans, Brussels sprouts and squash are good options when just starting to test different recipes. They are high in fiber and very versatile in how you can prepare them. Eggplant, beans and spinach are also wholesome vegetables that can be prepared in many different recipes.

Adding a starch like a potato or rice is another good addition to you meals. Rather than snacking on junk food, you are better filling up on real food with real vitamins and nutrients for you.

If you do like to snack throughout the day, carry around a small bag of almonds or nuts to fill you up. Nuts are a good snack high in protein and has healthy fats for you to stay full for longer.

5. De-stress – Clear Your Head

Take time for yourself here. Don’t think about your job. Don’t think about your family or your finances. Focus on your breathe and being present with yourself in the moment. What people seem to forget is the burden of stress on your everyday life. Stress causes people to get overwhelmed with their own thoughts and leads to anxiety. If you pay attention to your breathe and practice your breathing, you will start to become more aware of your senses.

How to start meditating
Focus on your breathe and ignore outside distractions when you are meditating.

If you are unsure how to meditate, there are some very simple and easy steps to start meditating. Meditation is nothing new. In fact, mediation has been around for thousands of years. It is looked at as one of the best things you can do for your mental state of mind.

6. Keep Pushing It Forward

Although it will take time for yourself to get into the groove of things, you will start to feel more confident in your abilities. It is important to keep pushing yourself forward and avoid skipping a day. Don’t lose momentum by taking too many days off, it will prevent you from seeking the progress you want. If you follow the steps to get stronger, you are doing yourself a favor by avoiding wasted days off.

Continuous Steps to Get Stronger

Whether you are trying to get stronger physically, mentally or emotionally, you can continuously improve yourself. Holding yourself accountable each day is the most important thing you can do. If you can hold yourself accountable for your actions, you will start owning your calendar for the better. You won’t make excuses and you won’t wonder if you left anything on the table. If you give it your all and hold yourself accountable, you will take the necessary steps to get stronger.

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