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7 ways to create a personalized exercise routine and diet plan

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7 ways to create a personalized exercise routine and diet plan

Despite being a common part of the human race, we are still different from each other. Our life is not similar to anyone else’s, from work to culture, from habits to our behavior, these factors vary from person to person.

This is also the same case with health and fitness. Just as we cannot follow the same lifestyle as others, we cannot expect to be on the same path as theirs when it comes to leading a healthy lifestyle. Since it is not sustainable. Your fitness approaches will always be different from what we are looking for. This is why we need to have personalized and personalized diet and fitness plans that fit into our usual routine and work for the long term.

If you are someone who is very new to the world of fitness and would like to get started on your fitness journey, usually a nutritionist or fitness trainer can help you plan your meals, workouts, and lifestyle modifications for a better health. However, if you want to do it yourself initially, you can! But, never copy or try to follow the same diet or training plan as the other person, even if you have seen them transform. Our bodies are different and so are their requirements.

Therefore, to create a personalized diet plan and exercise routine for yourself, you need to consider these general factors.

Let’s talk about it.

Key Considerations for Creating a Custom Exercise Routine and Diet Plan

Fitness goal

We all have a reason to keep fit. Some of us start out on our journey to lose weight or gain weight, or to overcome a lifestyle disease, while some of us want to build a career out of that as a fitness model or athlete or lastly, some of us decided to stay in shape. for better health.

It’s important to decide on a goal, and that’s when you can continue with the additional steps listed below. So think about why you want to stay in shape and what kind of end result you expect from your fitness journey that you are supposed to maintain for life, just as you expect a result from your education degree or from putting effort into a job to reach for something.

Similarly, with a goal in mind, you will be able to be more consistent with your fitness journey and your goal will help you design your diet and your overall fitness routine as well.

Caloric intake

In accordance with your fitness goal, you should set your diet plan with the number of calories you need to eat in order to get the desired results.

For example, if you want to lose weight, you must eat at a calorie deficit, which means eating 300-500 calories less than your maintenance.

Similarly, if you are looking to gain weight / muscle, you should eat a calorie surplus, which means eating 300 to 500 calories more than your maintenance. The count may vary accordingly.

This is the most important factor to take care of because there is no other way that can scientifically help you lose or gain weight. You need to eat the number of calories you need based on your goal.

Here it is calorie calculator you can use to see how many calories you need.

Now, does that mean you have to count the calories from each ingredient that you use each time?

Well, no. The easiest way to do this is to download fitness apps that can help you record your food intake and get an idea of ​​how many calories are in your food, which you choose to eat initially for a couple of months. This will make you habitual to your portion size and you will develop healthy habits after a while, when you are not even following the application.

You can also use a kitchen scale to measure your serving size and find out the exact number of calories. According to your nutrition label, food labels contain a lot of helpful information for calorie counting. Be sure to check the recommended serving size on the package.

Nutritional requirements

Since we have learned about the concept of calorie counting, now it does not mean that you can include all junk food, processed and packaged items that match the number of calories you need.

Surprisingly, this may show you a slight change in your scale even if you follow this approach, but is it worth it? Absolutely not.

Since we will be left without proper and healthy nutrition if we continue to consume only the empty calories from junk food. These foods lack the essential nutrients our bodies need for better function, muscle recovery, and skin and hair health. In addition, they will also affect our blood sugar level, heart health, blood pressure and immunity in general.

That is why we need to design a plan that has 80% nutrient-dense foods and 20% less nutrient-dense foods to offer. Here’s how you can also build a healthy relationship with food by balancing your eating habits with enough discipline.

Also, junk food does not provide the same level of satiety as nutrient-dense foods, so this habit cannot be maintained for long. You will end up eating more than you think, since an item has a lot of calories. It won’t be worth it even if you plan to gain weight. The only difference you need here is increasing or decreasing the serving size of the nutrient-dense foods you eat most of the time according to your goal.

For example, person X wants to lose weight, so they will include half a banana, 1 cup of skim milk, 1 tablespoon of oatmeal, and 1 tablespoon of buttermilk in their protein shake, while person Y wants to gain weight will include 2 bananas, 1 whole cup. milk, 1 tablespoon of oatmeal, 1 tablespoon of buttermilk and even include 1 tablespoon of peanut butter to increase the serving size and calories of the same shake.

So be sure to include some whole grains, lean protein sources, good fats, and plenty of whole fruits and vegetables in your diet, no matter what your fitness goal is.

Usual hours and lifestyle

Your diet plan and workout schedules are always decided according to your regular schedule. You cannot expect to eat your meals or exercise at the same time as others.

So, see what suits you. If you are a working person, arrange your meals and workout schedules accordingly. The same goes for a student, traveler, housewife, etc. The goal is consistency and sustainability.

Feeding Habits

You will be able to design your diet even better according to your eating habits. Eating habits include factors such as: being vegetarian / non-vegetarian / ovo-lacto vegetarian / vegan. The other factor is watching your likes and dislikes of a particular food that you shouldn’t resist at all (possibly it should be a mostly nutrient-dense option) or don’t want to consume at all. You can include and omit them respectively. This is how you will enjoy your meal plan and your overall physical journey without feeling like a punishment.

Medical conditions

Unfortunately, if you have any medical conditions such as diabetes, hypertension, cardiovascular disease, polycystic ovary syndrome, or physical injury / pain or food allergies, you must strictly follow a diet and exercise plan that can help you overcome the disease rather than make it worse. So you need to learn what food sources are supposed to be included in your plan and how intensely you need to exercise that suits your health.

It is advisable to consult a professional in this case. Also, even if you are absolutely healthy, you may consider getting a full body checkup done before designing a plan for you.

Sustainability

Always come up with a diet and exercise plan that you can stick with for life and not just for a couple of months. After all, fitness is a permanent part of life that shouldn’t be a habit, but a lifestyle. Therefore, design a diet that you can stick to according to the foods that you can eat mainly, with suitable times that you can follow almost daily. Don’t copy the same diet as everyone else. For example, if you do keto or intermittent fasting because you saw the other person do it, it doesn’t mean it will fit you for life. Most likely, you will end up acquiring the same habits as above.

Therefore, choose your diet wisely. Be it keto, IF, balanced diet. Do what is best for you, since it comes down to calories and nutrients according to your goals, no matter what type of diet you follow. Each diet will give you the desired result. You just need to follow the correct approach with patience.

The same goes for the exercise routine and the type of regimen and intensity you follow. The choice and the level are yours. Therefore, choose the weights that are best for you initially. Choose the style of training that you like. Be it yoga, strength training, Zumba, gymnastics, crossfit or MMA, and keep making progress!

The bottom line

So this is how you can design your own diet and training plan with these factors in mind, as this will help you stick to your own life plan, which you can stick to forever as well. Following someone else’s plan will never work for you, as shortcuts don’t give you the desired results. Instead, we have to look for correct approaches.

Here’s something awesome for you and your team members, that can help make everyone’s fitness journey fun and even easier! Namely, the Onsurity health plan.

Since Onsurity health care plans offer fitness webinars, these sessions not only make your team enjoy exercising for an active lifestyle, but also encourage you to stay healthy.

After all, the healthier your team is, the better your productivity.

If you want to motivate your team members to exercise and educate them more about health and fitness, also get multiple benefits like group health insurance, discounted drugs and medical checkups at the same time, sign up for the health care plan today from Onsurity: a complete health package for the safety and health of your employees.

Contact Us to get an instant quote.

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