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 necessary adjustments.

3. Recovery is also very important.

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

Giving the body enough time to have a proper rest will have a magical effect on the growth and development of muscles.

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

If you feel something is wrong (even if you don't), consider consulting a dietitian. 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 (anything) and overall happiness.

6. Eat less processed food.

Eating processed, smoked and roasted meat regularly 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 meat products such as bacon, sausage, ham and canned meat.

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 a considerable proportion of young men in China will eventually die of smoking unless they quit smoking on a large scale.

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. Questioning thoughts and ideas that you don't understand.

9. Regular physical examination.

Many insurance plans allow 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 that reminds us of potential threats. Stress means that we lack the balance of life. A study in the Journal of Applied Psychology 20 12 found that people's stress level has increased by 20% in the past 25 years, which shows that more and more people are facing increasing 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 ball can all be released. Release stress in time, don't embarrass yourself, and don't devour other people's time.