4 Tips for Improving Your Physical Fitness in 2019

If your New Year’s resolution is to finally get fit and healthy, you’ve made the right choice! By improving your fitness and wellness, you’ll not only look much better, but also feel strong, healthy and confident.

However, getting fit is easier said than done. It involves plenty of dedication, motivation and research, especially if you have no idea what you’re doing. Luckily, the Internet is here to help you achieve your fitness and wellness goals and look your best!

Here are the top four tips that will guide you on your way to a healthier lifestyle and hopefully become a part of your everyday routine.

Proper diet

The first thing you need to do if you want to lose weight, gain muscle or improve your wellness and fitness is to control your diet. You need proper fuel for your activities and exercise, so make sure to choose nutritious ingredients, control your portions and bring cheating to a minimum (which is undoubtedly the hardest part).

Most experts agree that breakfast is a must. It’s linked to decreased risk of obesity, diabetes and heart disease, plus they help refuel your body and give your muscles and brain energy they need to function.

When it comes to best breakfast foods, try to ditch your sugary cereals and opt for homemade oatmeal and other whole-grain cereals. You should also throw in some protein like milk, yogurt or nuts. If you’re more of a butter-and-toast kind of person, opt for whole-grain bread. A whole-grain toast paired with eggs or peanut butter is still my go-to breakfast.

Many people who start cutting calories and watching their diet completely ditch carbohydrates from their plate. But, not all carbs are bad. Complex carbs found in whole grains, veggies, beans and fruits are great for your body and they contain many vitamins and minerals that keep you in top shape.

However, protein is where it’s at! Protein helps your muscles grow and repair and make your workouts count. They are an amazing source of energy, so make sure to eat at least 0.8 grams per day for every kilogram of your body weight. You can get your daily protein dose from meat like poultry, red meat (beef and lamb), fish (salmon and tuna are especially healthy), various types of dairy, eggs, and legumes. Aim for lean protein that is low in trans and saturated fat and limit your intake of red meat and processed meats.

There are also trending diets that are healthy, nutritious and easy to stick to, so if you’re good with following rules, you might benefit from trying some of these out.

Mediterranean diet

Mediterranean diet is overall one of the best and most balanced diets in the world. It concentrates on fish, olive oil, healthy fats and fresh fruit and vegetables. This diet will not only allow you to lose weight or maintain your current weight, but it will also make you a happier and healthier person.

Keto diet

Ketogenic diet or keto for short concentrates on teaching your body to use fat for fuel by eating plenty of it. This type of diet recommends getting at least 70% of your calories from fat (the rest comes from protein). Carbs are not included in this diet. Many people reported amazing results with little or no hunger while eating keto. Plus, they felt more energized and mentally stronger.

Intermittent fasting

Another great diet that’s been quite popular lately and will continue to be popular in 2019 is intermittent fasting. It’s called a diet, but it’s actually a process or a way of eating that includes periods of eating and periods of not eating. Personally, I used a 16/8 method, one of the most popular intermittent fasting methods where people eat for 8 hours and fast for 16 hours a day. All in all, this method brought great results and many health benefits both for me and hundreds of other people. It boosts weight loss, increases energy levels, boost cellular repair, reduces insulin resistance, lowers cholesterol and improves memory and brain function.

Proper exercise routine

While your diet will keep your weight at bay, what you do at the gym will make you look lean, sexy and strong. So, make sure to find a good workout routine to follow towards your fitness and wellness goals. You can try individual workouts like running or cycling, or if you need some company while working out like I do, you can join a group fitness program. Programs like CrossFit are very popular today, since they bring great results, so it’s a good idea to look into them.


This high-intensity program was one of the top searches for 2018 and it will continue to go strong in 2019. It has an army of followers, but keep in mind that it’s not for everyone. This routine was created to keep soldiers, martial artists and professional athletes in top shape, so it’s really demanding. However, the fact that CrossFit includes cardio, weight lifting, and gymnastics into its sessions means you’ll both lose weight and gain muscle.

Kettlebell workouts

Kettlebells AKA “dumbbells on steroids” are often used in CrossFit, but people loved them so much that they created a separate program that only concentrates on the use of these huge iron balls. Working out with kettlebells requires all of you muscles to work in unison which brings amazing fitness and wellbeing results.


If you’re a dance lover, you can use your passion and turn it into a great workout with Zumba. This workout involves a combination of dance and aerobic moves that are performed to upbeat music. You can expect to encounter everything from hip-hop to salsa to squats and lunges, so don’t expect it to be easy. However, it’s super fun!


If you want a workout program that will really get your blood pumping but can also be done in the privacy of your home, you can invest in Insanity DVDs. The program includes full-body workouts that will definitely bring weight loss and muscle building results.

Hiring professional help

One of the best things you can do in order to improve your health and fitness the right way is to seek professional help. Therapists, trainers and nutritionists can help you reach your goals in many different ways, especially when they work together on your case. If you know very little about fitness (like in my case), they will not only give you amazing diet and workout advice, but also offer support that will lead to you to best results. For instance, a good nutritionist can help you come up with a personalized and healthy food plan that will be tailored to your needs and lifestyle so you can follow it with ease.

An experienced personal trainer can give you an exercise routine depending on the goal you want to achieve (lose weight, bulk up, get stronger or faster). They will also teach you the proper form that will ensure you don’t injure yourself. On the other hand, a physical therapist or a masseuse is also a great addition to your team. Any exercise-related injury or stress can be relieved with a proper massage.

However, make sure your personal trainers and massage therapists are certified. Inexperienced staff can not only stop your fitness and wellness progress, but also prescribe workout programs and massages that might lead to an injury.

In addition to your trainers and nutritionists, I would recommend finding a good therapist. They can really help you overcome difficulties you might be facing. A real professional will also offer insight into your past and help you realize what brought to your new path of change. They can really help you find your way to achieving your fitness and wellness goals and make the entire process a pleasant experience. Working with a therapist is especially important if you face eating disorders and any type of body dysmorphia.

Proper rest

No matter if your aim is to lose weight or gain muscle, it’s very important to find the right balance between exercise and rest. The things you DON’T do are just as important as things you DO, meaning that resting is crucial for your advancement. Don’t forget to include rest days into your workout routine. They will not slow down your progress, but actually, help you stay on track!

Firstly, proper rest will prevent you from injuring yourself. If you push too hard you risk all kinds of physical injuries that will keep you away from the gym for some time, even indefinitely. Secondly, regular breaks will prevent burnouts and keep you motivated to give your 100% while working out.

Regular me-time breaks are also important. If you have issues with stress and relaxation, you can try guided meditation or massage therapy. These will relax both your body and mind and allow your body to heal and fill up with new energy. Floatation therapy is another amazing way to unwind and relax. The sensory deprivation floatation provides is a great way to rid your brain of all worries and give your muscles a well-deserved break. It might sound a bit weird, but it really worked wonders for my tension.

So, no matter who you are, a total beginner dipping their toe into the fitness lifestyle or an experienced athlete looking for better performance, these four pointers are basically all you need to keep in mind. Diet, exercise, rest and pro help work and they work for everyone. If you stay consistent and motivated, the results will come, no questions. Good luck on your amazing transformation!

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