How to get fit | Boys exercise

walking picture

Try to exercise at least 200 minutes a week to reduce belly fat. For this, of course, you have to do high intensity exercises. Such as- running, running hard, jumping rope, lifting weights. However, do not do any heavy exercise in the beginning. Before starting exercise, consult a doctor about what type of exercise your body is suitable for.

In the past, boys did not have a lot of headaches about beauty, but now boys are very conscious about their health, beauty and fitness. The only complaint of all the boys, however, is that there is not as much discussion about boys as there is about beauty and fitness of girls. So, I will write today’s episode only about boys.

The first thing most boys want to know is that their growing belly size and the height of the Burj Khalifa have become almost equal. How to reduce their belly fat and weight?

The next thing they have to worry about is hair loss, how to stop hair loss? There are also questions about how to build muscle or how to be a little more fair.

Things to do to reduce belly fat

Exercise

Try to exercise at least 200 minutes a week to reduce belly fat. For this, of course, you have to do high intensity exercises. Such as- running, running hard, jumping rope, lifting weights. However, do not do any heavy exercise in the beginning. Before starting exercise, consult a doctor about what type of exercise your body is suitable for.

  • Do not sit in the office or at home for a long time. Get up for a while after 30 minutes to 1 hour, take a short walk and do some exercise while sitting in a chair.
  • Use stairs instead of elevators.
  • Get off the rickshaw some distance from the destination and walk the rest of the way.
  • Try to keep yourself active.

Eating a balanced diet

  • Do not take extra carbohydrate foods such as rice, bread, potatoes.
  • Eat fiber every day, i.e. vegetables and fruits. Depending on the age and sex, one and a half to two cups of fruits and two to two and a half cups of vegetables should be taken daily to meet the demand for fiber.

Dietary fiber will reduce your tendency to overeat, constipation will be eliminated. With that the body will get rid of harmful cholesterol. This will reduce both belly fat and body weight. In addition, the various vitamins, minerals and antioxidants in vegetables and fruits help the body fight disease, as well as build resistance against free radicals. So, take fruits and vegetables of different colors every day.

  • Avoid fast food, sweet foods, oily foods as much as possible
  • Instead of carbonated beverages like Pepsi, Coke, Seven Up, you can eat fresh coconut water or fresh fruit juice without sugar.
  • You can cook with olive oil, sunflower oil or sesame oil from time to time without using soybean oil at the same time.
  • Drink the right amount of water. Drinking the right amount of water helps to lose weight.

Read: Health benefits of green tea and coffee

Hair and skin care

symptoms of hyperkalemia picture

The first thing to do in hair and skin care is to ensure proper supply of nutrients to the body. Because, certain nutrients such as protein, iron, biotin, zinc, vitamin-C, vitamin-E, lack of these nutrients can lead to hair loss, dry hair and various skin problems.

So try to eat a balanced diet every day. Eat meat, fish, eggs, milk, pulses to meet protein needs.

To meet the demand for iron, fish, meat (chicken, turkey, liver, beef), eggs, spinach, broccoli, peas, raisins, figs can be on the food list. You will get biotin in egg yolk, milk, yoghurt, cheese, sweet potato, cauliflower, avocado.

Get vitamin-C from oranges, mangoes, guavas, mangoes, pineapples, grapes or any citrus fruit. Vitamin E can be found in green vegetables (such as spinach, broccoli), nuts, sunflower oil, etc. Zinc is found in eggs, whole grains, sweet pumpkin seeds, nuts, etc.

  • Boys have to stay out of the house for a comparatively long time due to various reasons, so they have to suffer more from hair loss and skin problems due to the harmful effects of sun, dust and dirt. Therefore, you have to wash your hair every day using a good quality shampoo.
  • Every day from outside, back home to wash your face with face wash. You can give aloe Vera gel after washing your face. This will leave the skin feeling sunburned, darkened, rough and rough.
  • Use sunscreen suitable for the skin when going out.
  • There is no substitute for drinking water to keep hair and skin in order. So drink pure water according to your body weight and type of hard work.
  • Keep regular combs, towels, pillow covers clean, otherwise problems like dandruff and bruises can occur.
  • Apply a good quality lotion or moisturizer on the face after each shave.
  • Those who ride motorbikes will clean their helmets regularly. Because the head gets wet with sweat while riding the bike after the helmet. This sweat can cause bacteria to grow inside the helmet. In this condition, re-riding the bike after wearing a helmet can cause various hair problems including hair rashes and hair loss.
  • Those who already have a lot of rashes on their head before going to sleep, mix equal amount of lemon juice and water and apply it on the whole head, wash the hair with shampoo the next day.

What to do to build muscle

Those who want to build muscle should eat according to their calorie needs and go to the gym regularly to exercise. Take the help of an experienced gym instructor.

  • Do not take extra simple sugars (sugar, rice, potatoes, honey, bread) but high amounts of complex sugars (vegetables, fruits).
  • Increase the intake of protein foods. However, if uric acid or creatinine is high, extra protein should not be taken without the advice of a doctor or nutritionist.
  • Do not eat more than once, eat little by little again and again.
  • After exercise, take more liquid i.e. pure water, juice without sugar.
  • It is not possible to build a body by exercising once or twice a week. You need to go to the gym regularly for at least 5 days to exercise.

In conclusion, in order to stay fit and beautiful, the first things that need to be looked at are proper and balanced diet, lifestyle, adequate sleep, drinking the right amount of water, regular physical exercise.

It is very easy to stay fit if these things are followed properly. So, stay fit and stay healthy.

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