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6e" type="7">If you were made to sit around all day long, you’d have incarnated as a stone.</p><p id="c8d8">So go out. Get your heart pumping. Build muscle. <b>Not only your body but also your mental health will profit from a good workout.</b></p><h2 id="9044">Rule 4: Sleep more</h2><p id="6c7b">This is an easy one, right? Well, too bad that many of us don’t get enough sleep. <b>You should ideally sleep around 8 hours a day.</b> When asleep, your body regenerates and burns a good amount of fat.</p><p id="7085">Studies have shown that sleeping only 1,2 hours more every night will decrease your caloric intake by 270(!) on the next day. <b>Sleeping more seems to lessen the appetite people have.</b> Use that to your advantage!</p><p id="d235">Here’s the study: <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694">https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694</a></p><h2 id="d4ee">Rule 5: Have a good reason</h2><p id="588e">If you want to get in shape, you have to work for it. <b>This won’t always be easy.</b> You are probably just another average joe like me. As soon as you feel like doing all these things to get in shape is too demanding, you will lose motivation and run back to your old routines.</p><p id="d5bb"><b>That’s why you need a good reason that motivates you.</b> Set yourself goals. If you are a nerd like myself, imagine it being a quest in a video game. Not a “get in shape” quest, that’s too general. It’s got to be something measurable. Something like a “do 5 pushups in one set” or a “run 5km in 30 minutes” quest. Set your goals depending on your fitness. <b>You will feel fantastic when you achieve your goals.</b></p><p id="190b"><b>Thank‘s</b> for reading my article. I hope you enjoyed it.</p><p id="6490">If you want to support me: <b>Click the follow button :)</b></p><p id="f5b0">To get notified when a new article releases, you can also s

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ign up for email notification.</p><p id="5e92">Cheers!</p><h2 id="1821">Read next</h2><div id="4df1" class="link-block"> <a href="https://readmedium.com/how-i-lost-12kg-in-12-weeks-and-how-you-can-do-it-too-571be83bcfcd"> <div> <div> <h2>How I Lost 12kg in 12 Weeks and How You Can Do It Too</h2> <div><h3>A guide to losing weight without the yo-yo effect.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*-zeYcurbH5cErWX7)"></div> </div> </div> </a> </div><div id="f3a8" class="link-block"> <a href="https://readmedium.com/why-living-in-paradise-would-be-hell-on-earth-3e01de15909d"> <div> <div> <h2>Why Living in Paradise Would Be Hell on Earth…</h2> <div><h3>…according to research. But should we seriously believe that?</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*0ia62lPo9qlhnep-)"></div> </div> </div> </a> </div><div id="6acb" class="link-block"> <a href="https://readmedium.com/a-wisdom-story-master-of-happiness-3eb0e8eeee6f"> <div> <div> <h2>A Wisdom Story: Master of Happiness</h2> <div><h3>A short tale on how to find happiness.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*nkTwxDb9hTKdMw9T)"></div> </div> </div> </a> </div></article></body>

5 Simple Rules To Get in Shape

“Summer is coming!” — Definitely not John Snow.

Without beating around the bush, here are the 5 simple rules you need to follow to get in shape.

Rule 1: Be more active

Don’t just think about hitting the gym or jogging 3 times a week. Think outside the box. Where else in your life can you be more active?

Maybe you can use the stairs instead of an elevator. You could ride your bike to the bakery instead of your giant SUV to get your buns. Why not take a walk in your lunch break to relax a bit?

Be creative! Think of ways to stop sitting all day long in the chair. Start being more active for the pounds to roll.

Rule 2: Watch what you consume

I’ve already written an article about how I lost 12kg in 12 weeks (link at the end). So let me summarize the most essential points real quick:

Drink water! Stay away from soft drinks and alcohol.
Eat healthily, obviously.
Find out your daily caloric need and start to count your calories! If your energy intake is less than you burn, you will lose weight. Simple as that.

If you wanted, you could even do time-restricted eating like intermittent fasting.

Rule 3: Work out

You don’t have to work out every day. Actually, that would be very unhealthy. But treat your body as what it is: It’s made to move. So don’t be a slacker.

If you were made to sit around all day long, you’d have incarnated as a stone.

So go out. Get your heart pumping. Build muscle. Not only your body but also your mental health will profit from a good workout.

Rule 4: Sleep more

This is an easy one, right? Well, too bad that many of us don’t get enough sleep. You should ideally sleep around 8 hours a day. When asleep, your body regenerates and burns a good amount of fat.

Studies have shown that sleeping only 1,2 hours more every night will decrease your caloric intake by 270(!) on the next day. Sleeping more seems to lessen the appetite people have. Use that to your advantage!

Here’s the study: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694

Rule 5: Have a good reason

If you want to get in shape, you have to work for it. This won’t always be easy. You are probably just another average joe like me. As soon as you feel like doing all these things to get in shape is too demanding, you will lose motivation and run back to your old routines.

That’s why you need a good reason that motivates you. Set yourself goals. If you are a nerd like myself, imagine it being a quest in a video game. Not a “get in shape” quest, that’s too general. It’s got to be something measurable. Something like a “do 5 pushups in one set” or a “run 5km in 30 minutes” quest. Set your goals depending on your fitness. You will feel fantastic when you achieve your goals.

Thank‘s for reading my article. I hope you enjoyed it.

If you want to support me: Click the follow button :)

To get notified when a new article releases, you can also sign up for email notification.