A lot can happen in 30 days. The moon orbits the earth. Your hair grows half an inch. A brown paper bag will fully decompose. In those 720 hours, you can also turn your life around, becoming healthier and more fit than ever before.
The first thing you’ll need to do is make a plan. Most likely, you’re well aware of your bad habits. Write them down and take a really good look. Begin thinking of ways you can replace bad habits with good ones. For example, instead of reaching for chips or cookies when you’re hungry, vow to only snack on fresh cut-up veggies or fruit. Tell yourself it’s only for a few weeks, if you need to, but experts say it takes about 30 days for something to become a habit“”good or bad.
To transform your health, you’ll need to eat better. Start with a good pantry cleaning. Throw away all unhealthy items, then stock shelves with sensible alternatives. Refusing to buy junk food is one of the easiest ways to improve your diet. If it’s not there when you open the refrigerator, you won’t be able to eat it.
Begin taking a daily multi-vitamin, which will provide your body with the nutrients it needs to function optimally. A detoxification kit containing supplements or herbal teas can help kick- start your 30-day health program, and may support healthy liver and colon function.
To become more fit, you’ll need to participate in both aerobic exercise and weight training. Research a lifting program that challenges all of your core muscle groups. It should be performed at least three days a week, and remaining days should be devoted to aerobic exercise. Choose an activity you truly enjoy to help you stick with the program. Trying something new will also keep you interested.
Engage in as many of the following as possible to achieve better health and fitness in your 30- day health and fitness plan:
“¢ Eat breakfast every morning, preferably one high in fiber.
“¢ Don’t skip meals.
“¢ Eat several small meals a day rather than one or two large ones.
“¢ Drink plenty of water.
“¢ Avoid caffeine, nicotine, alcohol (except one glass of red wine per day, which may offer antioxidant benefits) and sugar.
“¢ Move frequently, taking stairs instead of elevators, parking further away so you have to walk further to your destination., etc.
“¢ Stretch your muscles as often as you can. Do it in the shower, while working at your desk, while talking on the phone, etc.
“¢ Complete weight training before doing cardio exercise.
“¢ Don’t eat carbohydrates for at least an hour after exercising to allow your body to break down existing fat first.
“¢ Take deep breaths regularly to help keep you calmer and more alert.
“¢ Get at least seven hours of sleep at night.