How to build a perfect body with exercise and healthy food

FrICTION From couch potato to 5k: Build the perfect body

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Build the body beautiful

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If you want the body you have dreamed about, quit dreaming and work on it now. Here are some simple rules which will get you in shape.

Start today: don't postpone. Begin today by going for a walk for 30 minutes. Tell yourself you've turned over a new leaf.

If you are seriously overweight or have medical conditions, check with a doctor how much exercise you can tolerate in the beginning. It does not not matter if you have to take tiny steps in the beginning. You will notice improvements in your health after only a couple of weeks.

Be realistic: Don't be over-ambitious. You are more likely to stay with a program that demands 30 minutes a day than an hour a day. If 30 minutes a day is too much, do 20. If that's too much, start with 10 minutes.

Avoid pain: Getting in shape should not involve physical pain. If it hurts, you are trying too hard, running too fast, lifting too much. Gradual improvement is way better than forced and painful improvement. When you are in good shape, your body will be able to withstand the pain and discomfort of racing and competitive sport. But it takes many months of work to get to the stage where your body can easily and harmlessly overcome the pain of exertion.

Exercise regularly: For the first month, set aside 30 minutes, 5 times a day and stick to it.

Don't do too much: Don't exercise to the point of exhaustion. It will put you off exercising the next time.

Build up gradually: If you feel good after one session, don't double the dose for the next session. At most, make your workouts only 10 percent more demanding each week.

Don't be discouraged by the excellence of others. Let others inspire you rather than make you feel bad about yourself.

Watch what you eat: Don't reward yourself after working out with junk food and energy drinks. No need to be a fanatic about eating healthy, but cut down on fast food, candy, snacks, soda, and beer.

Don't get disheartened if your early enthusiasm wears thin or your weight loss or fitness don't quickly reach the goals you set for yourself. You must think long term. Huge improvements will come in time. Your face and body shape will change. You will easily do things that used to exhaust you. You will be more mentally alert.

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Energy drinks are a waste of money: They are packed with sugar, calories, and substances of dubious value. They are not worth the money. They will not do anything for you that water or, if you must, Gatorade does better.

Cut down on alcohol. Drinking a lot of beer, wine and liquor is not good for you. It will interfere with your fitness program.

No need to go it alone: Not everyone wants to exercise alone. If you join a gym, running group, or fitness class, you'll be motivated by the people around you -- and you'll help to motivate them.

Build from the ground up: Start with your body. Clothes can improve your appearance and performance, but great clothes look best on a great body. Your focus should be on exercise, not outfits!

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Don't reward yourself with the wrong stuff: A good fitness session doesn't mean you deserve an extra portion of doughnuts or a big can of energy drink. Stick to water, eat healthy food. Don't head straight to the bar after a workout.

Avoid temptation: When you make the commitment to get in shape, it'll help if you avoid going out with drinking buddies who'll pressure you into guzzling beer and munching on pizza, nachos, and burgers. It can be a pain having to say no to temptation. It is easier to avoid those situations altogether.

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Don't get drawn into unnecessary and counter-productive competition with friends and fellow exercisers: If you exercise with friends or family members you can get so competitive it ruins your enjoyment. It can make you run harder than you normally would, lift more than you need to, or peddle further than is helpful. There is a fine line between improvement via encouragement, and defeat and injury as a result of taking on too much, too soon. If you find yourself getting drawn into an "arms race" that is not helping you, back off. It's easy to tell someone the pace is too fast, the weight too heavy, or the session too long. If the person is foolishly competitive, without feelings for others, they will think they have won. You will know better.

Sleep well, rest well: Fitness goes hand in hand with rest. Your body needs time to recover from exercise. Get a good night's sleep and rest on rest days.

Never exercise when injured: It is not worth the price you will have to pay later. Running for a few days on an injured foot can result in months of injury. If you have the type of injury that does not go away after some minutes or a mile of exercise, stop it and rest. Remember: ice, ibuprofen, and rest. See a doctor or physical therapist if the problem persists for more than a week.

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Stay in shape at 50

It takes time and considerable effort to build the body beautiful. But it should not be painful, boring, or even mildly unpleasant. The trick is to build up slowly, helping your body to adapt a change in lifestyle.