How to Get a Strong and Healthy Body in Just 10 Steps

Are you looking to get in shape and have a strong and healthy body? If so, you're in luck! In this blog post, we will provide 10 tips that will help you reach your fitness goals. Whether you're just starting out or are a seasoned pro, these tips will help you achieve the body of your dreams.

So what are you waiting for? Let’s get started.

Drink Plenty of Water

Water is essential for human health. It helps to regulate body temperature, transport nutrients and oxygen to cells, and remove waste products. In addition, water is necessary for weight loss and muscle growth. 

When you drink plenty of water, you're providing your body with the fluids it needs to function properly. This, in turn, leads to better health and fitness.

So how much water should you be drinking? The recommended daily intake is eight glasses, but this may vary depending on your activity level, age, and weight. If you're looking to improve your health and get in shape, aim for eight to ten glasses per day.

Eat Lean Proteins

Proteins are essential for human health. They help to build and repair muscles, regulate metabolism, and promote growth and development. In addition, proteins provide energy and help to maintain a healthy weight.

When you eat lean proteins, you're providing your body with the nutrients it needs to function properly. This, in turn, leads to better health and fitness.

So what are some good sources of lean protein? Chicken, fish, tofu, legumes, and eggs are all great options. Aim for two to three servings per day.

Opt for Healthy Fats

Healthy fats are important for a strong and healthy body because they help to regulate metabolism, provide energy, and promote growth and development. In addition, they help to protect the body against disease.

So what are some good sources of healthy fats? Olive oil, nuts, avocados, and seeds are all great options. Aim for two to three servings per day.

Get Plenty of Sleep

Sleep is essential for human health. It helps to repair the body, regulate hormones, and promote growth and development. In addition, sleep is necessary for weight loss and muscle growth.

So how much sleep should you be getting? The recommended amount is seven to eight hours per night. However, this may vary depending on your age, activity level, and weight. If you're looking to improve your health and get in shape, aim for seven to eight hours of sleep per night.

Eat More Veggies and Fruits 

One of the best ways to get a strong and healthy body is to eat more veggies and fruits. Vegetables and fruits are packed with nutrients that help to regulate metabolism, promote growth and development, and protect the body against disease. In addition, they provide energy and help to maintain a healthy weight.

So how much vegetables and fruit should you be eating? The recommended daily intake is five to nine servings. However, this may vary depending on your activity level, age, and weight. If you're looking to improve your health and get in shape, aim for five to nine servings per day.

Limit Your Intake of Alcohol 

Alcohol is a toxin that can damage the liver, kidneys, and brain. In addition, it can lead to obesity and increase the risk of cancer. Therefore, it is important to limit your intake of alcohol.

So how much alcohol should you be drinking? The recommended daily limit is two drinks for men and one drink for women. However, this may vary depending on your age, weight, and health. If you're looking to improve your health and get in shape, aim for two drinks or less per day.

Walk a Minimum of 10,000 Steps per Day

Walking 10,000 steps per day is a great way to get a strong and healthy body. When you walk, you're providing your body with the exercise it needs to stay healthy and fit. In addition, walking helps to regulate metabolism, promote growth and development, and protect the body against disease. 

So if you're looking to improve your health and get in shape, aim for a minimum of ten thousand steps per day. However, this may vary depending on your activity level, age, and weight.

Stand as Often as Possible

Standing more often when having a sedentary job helps to improve blood circulation, burn more calories, and strengthens the muscles in your back and legs. 

If you're looking to improve your health and get in shape, aim to stand as often as possible. One way to do this is to make a habit of standing whenever you can. For example, when you're on the phone, waiting in line, or taking a break from work. You can also use a standing desk or treadmill desk to get in the habit of standing more often.

Do Muscle Strengthen Exercises

Muscle strengthening exercises help to build muscle mass and strength. In addition, they help to burn calories and promote weight loss. Therefore, muscle strengthening exercises are a great way to get a strong and healthy body.

Some great muscle strengthening exercises include lifting weights, doing bodyweight exercises, and using resistance bands. Aim for two to three days per week.

Take a Supplement

Lastly, you could take one of Elm & Rye's supplements to get a strong and healthy body. Our supplements are designed to help you reach your fitness goals.

Calcium, vitamin D, and protein are all essential nutrients that play a role in maintaining a strong and healthy body. Calcium helps to build strong bones and teeth, vitamin D helps the body to absorb calcium, and protein is necessary for muscle growth and development.

Taking a calcium, vitamin D, and protein supplement can help to ensure that you're getting the nutrients you need to maintain a strong and healthy body.

We hope that you have found these tips helpful. If you're looking to get in shape, Elm & Rye recommends following all of the steps outlined above. Remember, it's not necessary to do them all at once! Start out by getting more sleep and prioritizing veggies and fruits for a few days before moving on to other changes like limiting your alcohol intake or adding a supplement to your routine.