1, drink plenty of water

The heart and brain are 75% water, the lungs are 85% water, and the human body is about 60% water. Water can regulate body temperature, improve organ function and improve physical fitness.

2. Keep exercising for at least 90 days.

Plan that you will stick to it for at least three months. If you are not satisfied after three months, make the necessary adjustments.

3. Recovery is also very important.

In fitness, just like in life, people give priority to their own exercise intensity.

Giving your body enough time for proper rest will have a magical effect on muscle growth and development.

4. Don't pay too much attention to nutrition.

If you feel something is wrong (even if you don't), consider consulting a nutritionist. They can help you find out what's wrong with your diet and make necessary adjustments.

5. Get enough sleep.

When sleeping well and not sleeping well, two completely different people. Sleep is one of the most important factors that determine mood, performance (in anything) and overall happiness.

6. Eat less processed food.

Eating processed, smoked and grilled meat frequently is a risk factor for gastric cancer. Nitrite, nitrate and its amide in food are carcinogenic precursors, among which nitrate and nitrite mainly come from bacon, sausage, ham, canned meat and other meat products.

7. Be sure to quit smoking.

In a study published in The Lancet, researchers from Oxford University, China Academy of Medical Sciences and Chinese Center for Disease Control found that unless a large-scale smoking cessation is implemented, a considerable proportion of young men in China will eventually die from smoking.

8. Learn as much as possible.

Take the time to study, review and analyze the fitness concepts that interest you. Make and plan your exercise plan. Question ideas and ideas that you don't understand.

9. Regular physical examination.

Many insurance plans allow a free medical examination once a year. If you have this plan, remember to make good use of it.

10, control stress and maintain mental health.

"Stress" is an emotional signal to remind us of potential threats. The generation of stress means that we lack the balance of life. A study in the Journal of Applied Psychology in 20 12 years found that people's stress level has increased by 20% in the past 25 years, which shows that more and more people are facing more and more pressure.

Under pressure, your efficiency may not be as high as you think, so try to release your body to relieve the pressure. Running, playing ball and kicking can all be released. Release stress in time, and don't embarrass yourself or devour other people's time.