Exercise and healthy diet: 8 simple fitness and food habits that will give you that perfect body

Adding high-intensity intervals on the treadmill, rowing machine, or bike can significantly impact your body composition by burning fat and revealing muscle definition (Image: Canva)

Enhancing your health and body doesn't always necessitate extreme measures. Making small, consistent adjustments to your routine can lead to significant benefits. Instead of completely overhauling your life, incorporating a few new habits can make a noticeable difference. Consider integrating these 8 straightforward tweaks into your daily life to achieve a healthier body without relying on strict diets or intense workouts.

Begin your day with a protein-rich breakfast

Starting your day with a breakfast containing protein (along with healthy fats) is a great way to ensure you’re off to a good start. This has been proven to increase long-term satiety, reducing the likelihood of binge eating later in the day.

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Incorporate high-intensity intervals

Adding high-intensity intervals on the treadmill, rowing machine, or bike can significantly impact your body composition by burning fat and revealing muscle definition. Aim for three 20-minute interval sessions per week for an extra hour of effective exercise.

Address your weaknesses

Working on areas where you struggle the most is the fastest way to improve movement, performance, and body composition. Designing a "weakness programme" focused on enhancing strength and technique in challenging lifts can lead to noticeable gains.

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Avoid processed foods

Steer clear of unhealthy processed foods to support a healthier body and potentially reveal abs you'll be proud of.

Mind your rest periods

Rest periods are often overlooked but are critical to achieving results, especially if your goals involve muscle growth or fat loss. Keeping track of rest periods during training sessions can optimize your progress.

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Include soft tissue work

As you advance in your fitness journey, incorporating activities like sports massage, self-myofascial release, and foam rolling becomes increasingly important for longevity and performance. Consider scheduling regular appointments with a massage therapist for maintenance.

Find a reliable training partner

Having a training partner can boost motivation, keep you accountable, and make workouts more enjoyable. If possible, find a partner to train with regularly to enhance your gym sessions.

Prioritise 8 hours of sleep daily

Although it can be tempting to stay up late finishing tasks or watching TV, getting adequate sleep is crucial for optimizing hormonal responses that support muscle growth and overall health.

By incorporating these simple lifestyle changes, you can work towards a healthier body without extreme measures.