{"id":3556,"date":"2023-11-12T15:45:58","date_gmt":"2023-11-12T13:45:58","guid":{"rendered":"https:\/\/bestefficient.com\/?p=3556"},"modified":"2023-12-19T23:44:05","modified_gmt":"2023-12-19T21:44:05","slug":"zdrav-i-vyv-forma","status":"publish","type":"post","link":"https:\/\/bestefficient.com\/bg\/get-fit-stay-healthy\/","title":{"rendered":"\u0417\u0434\u0440\u0430\u0432\u0438 \u0438 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430 - 9 \u043b\u0435\u0441\u043d\u0438 \u0441\u0442\u044a\u043f\u043a\u0438, \u0437\u0430 \u0434\u0430 \u0433\u043e \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435"},"content":{"rendered":"\n<p class=\"\">The most essential things to get fit and stay healthy, whether you are 16 or 66.<\/p>\n\n\n\n<p class=\"\">Before I rattle off another endless list of things anyone can do to improve their health and shape and feel better, if not today, then at least a week or two after it starts, I invite you to answer two major questions (no e-mail or name required):<\/p>\n\n\n\n\n\n\n\n\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-crowdsignal wp-block-embed-crowdsignal\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"oceanwp-oembed-wrap clr\"><script>var pd_tags = new Array;pd_tags[\"12975418-src\"]=\"poll-oembed-simple\";<\/script><script type=\"text\/javascript\" charset=\"utf-8\" src=\"https:\/\/secure.polldaddy.com\/p\/12975418.js\"><\/script><noscript><iframe title=\"\u041a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u0441\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u0438 \u0434\u0430 \u0438\u043d\u0432\u0435\u0441\u0442\u0438\u0440\u0430\u0442\u0435, \u0437\u0430 \u0434\u0430 \u043f\u043e\u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0435\u043d\u0438\u0435 \u0432\u044a\u0432 \u0432\u0430\u0448\u0430\u0442\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0444\u043e\u0440\u043c\u0430, \u0446\u044f\u043b\u043e\u0441\u0442\u043d\u043e \u0437\u0434\u0440\u0430\u0432\u0435 \u0438 \u0443\u0434\u043e\u0432\u043b\u0435\u0442\u0432\u043e\u0440\u0435\u043d\u0438\u0435 \u043e\u0442 \u0442\u044f\u043b\u043e\u0442\u043e \u0441\u0438?\" src=\"https:\/\/poll.fm\/12975418\/embed\" frameborder=\"0\" class=\"cs-iframe-embed\"><\/iframe><\/noscript><\/div>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-crowdsignal wp-block-embed-crowdsignal\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"oceanwp-oembed-wrap clr\"><script>var pd_tags = new Array;pd_tags[\"12975406-src\"]=\"poll-oembed-simple\";<\/script><script type=\"text\/javascript\" charset=\"utf-8\" src=\"https:\/\/secure.polldaddy.com\/p\/12975406.js\"><\/script><noscript><iframe title=\"\u041a\u043e\u043b\u043a\u043e \u0432\u0440\u0435\u043c\u0435 \u043c\u0438\u043d\u0430, \u043f\u0440\u0435\u0434\u0438 \u0434\u0430 \u0441\u0442\u0438\u0433\u043d\u0435\u0442\u0435 \u0434\u043e \u043c\u043e\u043c\u0435\u043d\u0442, \u0432 \u043a\u043e\u0439\u0442\u043e \u0434\u0430 \u0443\u0441\u0435\u0442\u0438\u0442\u0435, \u0447\u0435 \u0435 \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e \u0434\u0430 \u043f\u0440\u0435\u0434\u043f\u0440\u0438\u0435\u043c\u0435\u0442\u0435 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u044f?\" src=\"https:\/\/poll.fm\/12975406\/embed\" frameborder=\"0\" class=\"cs-iframe-embed\"><\/iframe><\/noscript><\/div>\n<\/div><\/figure>\n\n\n\n\n\n\n\n<p class=\"\">Now you understand me a little better, it wouldn\u2019t be very fair to you if you gained 10 kg for 5-6 years and now you want to lose it in 2 weeks, right?<\/p>\n\n\n\n<p class=\"\">Thank you for taking a minute to join bestefficient \u2013 I will do my best, and sometimes a lot less, to get you interesting, useful, and very rarely entertaining information for you to benefit from at the moment or when you decide that the moment has come \u2013 to get fit and stay healthy.<\/p>\n\n\n\n<p class=\"\">And since 2023 is slipping away from us a little bit, I want to raise our eyes and focus not so much on the form, but above all on health. Whoever sacrificed what for last summer, sacrificed. You were starving, running at sunrise, and drinking sometimes too until then.<\/p>\n\n\n\n<p class=\"\">Photos are extra (because those that aren\u2019t \u2013 we delete them), memories are sometimes, but the important thing is that you are on the line for some small and not-so-small details every day.<\/p>\n\n\n\n<p class=\"\">Let\u2019s start first with the things that are so quick and easy (even though we love to be hard and slow) that you\u2019ll be embarrassed you haven\u2019t done them yet.<\/p>\n\n\n\n<p class=\"\">The easy steps to success:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Drink water, it\u2019s easy to get fit and stay healthy!<br><\/h2>\n\n\n\n<p class=\"\">I am writing it 301821 times and I have said it at least 10 times more and again when I ask someone in the hall \u201cOkay, but <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-drinks\/\" target=\"_blank\" rel=\"noopener\">do you drink enough water?<\/a>\u201d and receive something like \u201cI drink, even yesterday I drank a whole liter\u201d.<\/p>\n\n\n\n<p class=\"\">\u201cWait, my friend, you can\u2019t have drunk a whole liter, so you drink more beer on a Friday night?! If you weigh about 30 kg and don\u2019t exercise, one liter is just perfect, but otherwise, you are on about 20% of your needs. Do you know what your phone does when it\u2019s at 20% battery? It asks you if you want to enter emergency mode, so I\u2019ll ask the same \u2013 do you want to enter emergency mode?!<\/p>\n\n\n\n<p class=\"\">You don\u2019t?! Do you want to get fit and stay healthy? <mark><a href=\"https:\/\/bestefficient.com\/fitness-calculators\/\" data-type=\"page\" data-id=\"1155\">Check your water intake needs and not only on our fascinating calculators!<\/a><\/mark><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Take short (or not-so-short) walks, light exercises, and stretch as often as possible during the day<\/h2>\n\n\n\n<p class=\"\">I have a friend who has been an athlete for years and works out almost every day. And yet, he told me that whenever he has the opportunity and time, he parks relatively far from his work, in order to guarantee a 10-15 minute walk both on the way there and on the way back. Let\u2019s just say he\u2019s not the best example.<\/p>\n\n\n\n<p class=\"\">I have recently been working with a man, his work is in an office for more than 8-9 hours a day. He sought me out because he wanted to start training more correctly, more consistently. After the last year, he had lost 15 kg and now weighs 78. When I asked him what he changed in this one year, he said that <mark>he only <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/step-up-your-walking-game\" target=\"_blank\" rel=\"noopener\">started walking more<\/a><\/mark>. Understand about an hour a day. \u201cWell, I became skinny fat, that\u2019s why I came to you\u201d.<\/p>\n\n\n\n<p class=\"\">Yes, it has reached a stage, which I will talk about a little further down, but for many people who will read these lines \u2013 can you imagine if you do even just that? So that\u2019s 15 kg, in his case 20% of the weight. Do you have any idea how much better you\u2019ll sleep, how much more energy you\u2019ll have, how much less stress you\u2019ll put on your heart? It seems like the easiest action to get fit and stay healthy \u2013 just move a bit more and walk around during the day!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bestefficient.com\/bestefficient-anywhere\/\"><img loading=\"lazy\" decoding=\"async\" width=\"410\" height=\"1024\" loading=\"lazy\" src=\"https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN-410x1024.png\" alt=\"\" class=\"wp-image-3558\" srcset=\"https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN-410x1024.png 410w, https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN-120x300.png 120w, https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN-768x1920.png 768w, https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN-5x12.png 5w, https:\/\/bestefficient.com\/wp-content\/uploads\/2023\/11\/Bestefficient-at-home-process-EN.png 800w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. Recycle the junk food in your daily snack<\/h2>\n\n\n\n<p class=\"\">It\u2019s not the easiest thing to do, but if you try to replace the usual options \u2013 let\u2019s not call them junk, but they certainly fall into that category. Firstly, I\u2019m sure you might find it challenging to switch from a bag of potato chips to a handful of almonds, even though their calorie counts are equivalent. Or perhaps you\u2019d prefer opting for water over a sugary soft drink.<\/p>\n\n\n\n<p class=\"\">For the record, almost all carbonated or non-carbonated drinks have an average sugar content of between 7 and 12g per 100 products, which shows that with each one, instead of a glass of water, you guarantee yourself between 30 and 50g of sugar and reach the equivalent of half breakfast 150 cal from just one cup.<\/p>\n\n\n\n<p class=\"\">Focus on fruits, nuts, and yogurt to get fit and stay healthy while you have a snack.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. To get fit and stay healthy you should practice conscious eating<\/h2>\n\n\n\n<p class=\"\">I\u2019m sure that you think about many things all day long, and maybe you don\u2019t think at all, just maxing out yourself to do all TODO\u2019s on the list. Do an experiment with yourself by paying attention to how much food you eat at one meal, enjoy each bite without rushing for the next one, and if necessary, leave the utensils between individual bites. I am sure everyone can try to do it 1-2 times, so why not 1-2 days? It has been found that in this way a person consumes up to 30% less food.<\/p>\n\n\n\n<p class=\"\"><em><strong><a href=\"https:\/\/bestefficient.com\/fitness-calculators\/\" data-type=\"page\" data-id=\"1155\">Explore and calculate your individual needs with the bestefficient calculators.<\/a><\/strong><\/em><\/p>\n\n\n\n<p class=\"\">I\u2019m not saying starve yourself by any means, be sure to satiate your appetite but not at all costs to eat it all. True, you may have some left over. But think about where you\u2019d rather that food stay \u2013 on your plate or on your stomach and thighs, and around your internal organs in the form of visceral fat?<\/p>\n\n\n\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B7gCSneAOnA\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/B7gCSneAOnA\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/B7gCSneAOnA\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by fitness tips w\/ bestefficient (@bestefficient)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\n\n\n<h2 class=\"wp-block-heading\">5. Eat a balanced diet. I don&#8217;t mean a chocolate in both hands.<\/h2>\n\n\n\n<p class=\"\">For this purpose, the portions in your menu must include a variety of food, with all the necessary macronutrients \u2013 proteins, whole grains, fruits, vegetables, and healthy fats. I pay particular attention to the group of people who have focused on eating \u201cI only eat\u201d. Eat a variety of food to supply your body with everything it needs. Any exclusionary or restrictive diet rests on the glory of quick results, but its foundations are related to severe chronic changes in the digestive system, the physique, the psyche, and even the social skills of the people who practice it.<\/p>\n\n\n\n<p class=\"\">Over the years, I have made and continue to make tremendous efforts to \u201cclothe\u201d such forms of extreme deviance in acceptable frameworks, so that I can really help, and not short-term, one or another person.<\/p>\n\n\n\n<p class=\"\">For example, a while ago I phased in vegetables and fruits in the diet of a person who was too extreme in his keto adventures, which no doubt contributed to 2 kidney crises in the last 6 months, bowel problems, and high cholesterol levels. There are things that one does not realize while one is focused on a certain goal. Even more so, when the means give quick results, especially at the beginning \u2013 it acts as doping for him, a rush of hormones of happiness, increased self-esteem, and satisfaction with what has been achieved. But then comes the bill, and you pay with your health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">To get fit and stay healthy you could use our calculators:<\/h3>\n\n\n<style id=\"wpforms-css-vars-root\">\n\t\t\t\t:root {\n\t\t\t\t\t--wpforms-field-border-radius: 3px;\n--wpforms-field-border-style: solid;\n--wpforms-field-border-size: 1px;\n--wpforms-field-background-color: #ffffff;\n--wpforms-field-border-color: rgba( 0, 0, 0, 0.25 );\n--wpforms-field-border-color-spare: rgba( 0, 0, 0, 0.25 );\n--wpforms-field-text-color: rgba( 0, 0, 0, 0.7 );\n--wpforms-field-menu-color: #ffffff;\n--wpforms-label-color: rgba( 0, 0, 0, 0.85 );\n--wpforms-label-sublabel-color: rgba( 0, 0, 0, 0.55 );\n--wpforms-label-error-color: #d63637;\n--wpforms-button-border-radius: 3px;\n--wpforms-button-border-style: none;\n--wpforms-button-border-size: 1px;\n--wpforms-button-background-color: #066aab;\n--wpforms-button-border-color: #066aab;\n--wpforms-button-text-color: #ffffff;\n--wpforms-page-break-color: #066aab;\n--wpforms-background-image: none;\n--wpforms-background-position: center center;\n--wpforms-background-repeat: no-repeat;\n--wpforms-background-size: cover;\n--wpforms-background-width: 100px;\n--wpforms-background-height: 100px;\n--wpforms-background-color: rgba( 0, 0, 0, 0 );\n--wpforms-background-url: none;\n--wpforms-container-padding: 0px;\n--wpforms-container-border-style: none;\n--wpforms-container-border-width: 1px;\n--wpforms-container-border-color: #000000;\n--wpforms-container-border-radius: 3px;\n--wpforms-field-size-input-height: 43px;\n--wpforms-field-size-input-spacing: 15px;\n--wpforms-field-size-font-size: 16px;\n--wpforms-field-size-line-height: 19px;\n--wpforms-field-size-padding-h: 14px;\n--wpforms-field-size-checkbox-size: 16px;\n--wpforms-field-size-sublabel-spacing: 5px;\n--wpforms-field-size-icon-size: 1;\n--wpforms-label-size-font-size: 16px;\n--wpforms-label-size-line-height: 19px;\n--wpforms-label-size-sublabel-font-size: 14px;\n--wpforms-label-size-sublabel-line-height: 17px;\n--wpforms-button-size-font-size: 17px;\n--wpforms-button-size-height: 41px;\n--wpforms-button-size-padding-h: 15px;\n--wpforms-button-size-margin-top: 10px;\n--wpforms-container-shadow-size-box-shadow: none;\n\n\t\t\t\t}\n\t\t\t<\/style><div class=\"wpforms-container wpforms-container-full wpforms-block wpforms-block-c6d1f5a0-0b81-44c1-9e3b-bec8601a591f wpforms-render-modern\" id=\"wpforms-3611\"><form id=\"wpforms-form-3611\" class=\"wpforms-validate wpforms-form wpforms-ajax-form\" data-formid=\"3611\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\/bg\/wp-json\/wp\/v2\/posts\/3556\" data-token=\"21e2d30e982a2cd851abf445d9168ca4\" data-token-time=\"1777049024\"><noscript class=\"wpforms-error-noscript\">Please enable JavaScript in your browser to complete this form.<\/noscript><div class=\"wpforms-hidden\" id=\"wpforms-error-noscript\">Please enable JavaScript in your browser to complete this form.<\/div><div class=\"wpforms-page-indicator progress\" data-indicator=\"progress\" data-indicator-color=\"#066aab\" data-scroll=\"1\" role=\"progressbar\" aria-valuenow=\"1\" aria-valuemin=\"1\" aria-valuemax=\"2\" tabindex=\"-1\"><span class=\"wpforms-page-indicator-page-title\" ><\/span><span class=\"wpforms-page-indicator-page-title-sep\" style=\"display:none;\"> &#8211; <\/span><span class=\"wpforms-page-indicator-steps\">Step <span class=\"wpforms-page-indicator-steps-current\">1<\/span> of 2<\/span><div class=\"wpforms-page-indicator-page-progress-wrap\"><div class=\"wpforms-page-indicator-page-progress\" style=\"width:50%;background-color:#066aab\"><\/div><\/div><\/div><div class=\"wpforms-field-container\"><div class=\"wpforms-page wpforms-page-1 \" data-page=\"1\"><div id=\"wpforms-3611-field_19-container\" class=\"wpforms-field wpforms-field-pagebreak\" data-field-id=\"19\"><\/div><div id=\"wpforms-3611-field_3-container\" class=\"wpforms-field wpforms-field-radio wpforms-list-2-columns wpforms-conditional-trigger\" data-field-id=\"3\"><fieldset><legend class=\"wpforms-field-label\">Unit <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/legend><ul id=\"wpforms-3611-field_3\" class=\"wpforms-field-required\"><li class=\"choice-1 depth-1\"><input type=\"radio\" id=\"wpforms-3611-field_3_1\" name=\"wpforms[fields][3]\" value=\"Imperial\" aria-errormessage=\"wpforms-3611-field_3_1-error\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-3611-field_3_1\">Imperial<\/label><\/li><li class=\"choice-2 depth-1\"><input type=\"radio\" id=\"wpforms-3611-field_3_2\" name=\"wpforms[fields][3]\" value=\"Metric\" aria-errormessage=\"wpforms-3611-field_3_2-error\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-3611-field_3_2\">Metric<\/label><\/li><\/ul><\/fieldset><\/div><div id=\"wpforms-3611-field_4-container\" class=\"wpforms-field wpforms-field-layout\" data-field-id=\"4\"><div class=\"wpforms-field-layout-columns wpforms-field-layout-preset-50-50\"><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_6-container\" class=\"wpforms-field wpforms-field-number wpforms-conditional-field wpforms-conditional-show\" data-field-id=\"6\" style=\"display:none;\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_6\">Height <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_6\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][6]\" aria-errormessage=\"wpforms-3611-field_6-error\" aria-describedby=\"wpforms-3611-field_6-description\" required><div id=\"wpforms-3611-field_6-description\" class=\"wpforms-field-description\">cm<\/div><\/div><\/div><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_5-container\" class=\"wpforms-field wpforms-field-number wpforms-conditional-field wpforms-conditional-show\" data-field-id=\"5\" style=\"display:none;\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_5\">Weight <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_5\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][5]\" aria-errormessage=\"wpforms-3611-field_5-error\" aria-describedby=\"wpforms-3611-field_5-description\" required><div id=\"wpforms-3611-field_5-description\" class=\"wpforms-field-description\">kg<\/div><\/div><\/div><\/div><\/div><div id=\"wpforms-3611-field_7-container\" class=\"wpforms-field wpforms-field-layout\" data-field-id=\"7\"><div class=\"wpforms-field-layout-columns wpforms-field-layout-preset-50-50\"><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_8-container\" class=\"wpforms-field wpforms-field-number wpforms-conditional-field wpforms-conditional-show\" data-field-id=\"8\" style=\"display:none;\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_8\">Height <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_8\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][8]\" aria-errormessage=\"wpforms-3611-field_8-error\" aria-describedby=\"wpforms-3611-field_8-description\" required><div id=\"wpforms-3611-field_8-description\" class=\"wpforms-field-description\">ft<\/div><\/div><div id=\"wpforms-3611-field_9-container\" class=\"wpforms-field wpforms-field-number wpforms-conditional-field wpforms-conditional-show\" data-field-id=\"9\" style=\"display:none;\"><label class=\"wpforms-field-label wpforms-label-hide\" for=\"wpforms-3611-field_9\" aria-hidden=\"false\">Height (inch) <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_9\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][9]\" aria-errormessage=\"wpforms-3611-field_9-error\" aria-describedby=\"wpforms-3611-field_9-description\" required><div id=\"wpforms-3611-field_9-description\" class=\"wpforms-field-description\">in<\/div><\/div><\/div><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_10-container\" class=\"wpforms-field wpforms-field-number wpforms-conditional-field wpforms-conditional-show\" data-field-id=\"10\" style=\"display:none;\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_10\">Weight <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_10\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][10]\" aria-errormessage=\"wpforms-3611-field_10-error\" aria-describedby=\"wpforms-3611-field_10-description\" required><div id=\"wpforms-3611-field_10-description\" class=\"wpforms-field-description\">lbs<\/div><\/div><div id=\"wpforms-3611-field_12-container\" class=\"wpforms-field wpforms-field-hidden\" data-field-id=\"12\"><input type=\"hidden\" id=\"wpforms-3611-field_12\" name=\"wpforms[fields][12]\"><\/div><div id=\"wpforms-3611-field_11-container\" class=\"wpforms-field wpforms-field-hidden\" data-field-id=\"11\"><input type=\"hidden\" id=\"wpforms-3611-field_11\" name=\"wpforms[fields][11]\"><\/div><\/div><\/div><\/div><div id=\"wpforms-3611-field_14-container\" class=\"wpforms-field wpforms-field-radio wpforms-list-2-columns\" data-field-id=\"14\"><fieldset><legend class=\"wpforms-field-label\">Gender <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/legend><ul id=\"wpforms-3611-field_14\" class=\"wpforms-field-required\"><li class=\"choice-1 depth-1\"><input type=\"radio\" id=\"wpforms-3611-field_14_1\" name=\"wpforms[fields][14]\" value=\"Male\" aria-errormessage=\"wpforms-3611-field_14_1-error\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-3611-field_14_1\">Male<\/label><\/li><li class=\"choice-2 depth-1\"><input type=\"radio\" id=\"wpforms-3611-field_14_2\" name=\"wpforms[fields][14]\" value=\"Female\" aria-errormessage=\"wpforms-3611-field_14_2-error\" required ><label class=\"wpforms-field-label-inline\" for=\"wpforms-3611-field_14_2\">Female<\/label><\/li><\/ul><\/fieldset><\/div><div id=\"wpforms-3611-field_17-container\" class=\"wpforms-field wpforms-field-number\" data-field-id=\"17\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_17\">Age <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"number\" id=\"wpforms-3611-field_17\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][17]\" aria-errormessage=\"wpforms-3611-field_17-error\" required><\/div><div id=\"wpforms-3611-field_16-container\" class=\"wpforms-field wpforms-field-hidden\" data-field-id=\"16\"><input type=\"hidden\" id=\"wpforms-3611-field_16\" name=\"wpforms[fields][16]\"><\/div><div id=\"wpforms-3611-field_23-container\" class=\"wpforms-field wpforms-field-html\" data-field-id=\"23\"><div id=\"wpforms-3611-field_23\" aria-errormessage=\"wpforms-3611-field_23-error\"><h4>Daily Calorie Intake<\/h4><\/div><\/div><div id=\"wpforms-3611-field_21-container\" class=\"wpforms-field wpforms-field-layout\" data-field-id=\"21\"><div class=\"wpforms-field-layout-columns wpforms-field-layout-preset-50-50\"><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_13-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"13\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_13\">kcal<\/label><input type=\"text\" id=\"wpforms-3611-field_13\" class=\"wpforms-field-medium\" name=\"wpforms[fields][13]\" aria-errormessage=\"wpforms-3611-field_13-error\" ><\/div><\/div><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_22-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"22\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_22\">Kilojoules<\/label><input type=\"text\" id=\"wpforms-3611-field_22\" class=\"wpforms-field-medium\" name=\"wpforms[fields][22]\" aria-errormessage=\"wpforms-3611-field_22-error\" ><\/div><\/div><\/div><\/div><div id=\"wpforms-3611-field_18-container\" class=\"wpforms-field wpforms-field-pagebreak\" data-field-id=\"18\"><div class=\"wpforms-clear wpforms-pagebreak-left\"><button class=\"wpforms-page-button wpforms-page-next wpforms-disabled\"\n\t\t\t\t\tdata-action=\"next\" data-page=\"1\" data-formid=\"3611\" aria-disabled=\"true\" aria-describedby=\"wpforms-error-noscript\">Next<\/button><\/div><\/div><\/div><div class=\"wpforms-page wpforms-page-2 last \" data-page=\"2\" style=\"display:none;\"><div id=\"wpforms-3611-field_29-container\" class=\"wpforms-field wpforms-field-html\" data-field-id=\"29\"><div id=\"wpforms-3611-field_29\" aria-errormessage=\"wpforms-3611-field_29-error\"><h4>Daily Calorie Intake based on activity<\/h4><\/div><\/div><div id=\"wpforms-3611-field_30-container\" class=\"wpforms-field wpforms-field-layout\" data-field-id=\"30\"><div class=\"wpforms-field-layout-columns wpforms-field-layout-preset-50-50\"><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_31-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"31\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_31\">Sedentary <\/label><input type=\"text\" id=\"wpforms-3611-field_31\" class=\"wpforms-field-medium\" name=\"wpforms[fields][31]\" aria-errormessage=\"wpforms-3611-field_31-error\" aria-describedby=\"wpforms-3611-field_31-description\" ><div id=\"wpforms-3611-field_31-description\" class=\"wpforms-field-description\">(little to no exercise)<\/div><\/div><div id=\"wpforms-3611-field_33-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"33\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_33\">Moderately Active <\/label><input type=\"text\" id=\"wpforms-3611-field_33\" class=\"wpforms-field-medium\" name=\"wpforms[fields][33]\" aria-errormessage=\"wpforms-3611-field_33-error\" aria-describedby=\"wpforms-3611-field_33-description\" ><div id=\"wpforms-3611-field_33-description\" class=\"wpforms-field-description\">(exercise 2-3 days a week)<\/div><\/div><div id=\"wpforms-3611-field_35-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"35\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_35\">Super Active <\/label><input type=\"text\" id=\"wpforms-3611-field_35\" class=\"wpforms-field-medium\" name=\"wpforms[fields][35]\" aria-errormessage=\"wpforms-3611-field_35-error\" aria-describedby=\"wpforms-3611-field_35-description\" ><div id=\"wpforms-3611-field_35-description\" class=\"wpforms-field-description\">(physical job, or hard exercise daily)<\/div><\/div><\/div><div class=\"wpforms-layout-column wpforms-layout-column-50\" ><div id=\"wpforms-3611-field_32-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"32\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_32\">Lightly Active <\/label><input type=\"text\" id=\"wpforms-3611-field_32\" class=\"wpforms-field-medium\" name=\"wpforms[fields][32]\" aria-errormessage=\"wpforms-3611-field_32-error\" aria-describedby=\"wpforms-3611-field_32-description\" ><div id=\"wpforms-3611-field_32-description\" class=\"wpforms-field-description\">(exercise 1-2 days a week)<\/div><\/div><div id=\"wpforms-3611-field_34-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"34\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_34\">Very Active <\/label><input type=\"text\" id=\"wpforms-3611-field_34\" class=\"wpforms-field-medium\" name=\"wpforms[fields][34]\" aria-errormessage=\"wpforms-3611-field_34-error\" aria-describedby=\"wpforms-3611-field_34-description\" ><div id=\"wpforms-3611-field_34-description\" class=\"wpforms-field-description\">(exercise 4-5 days a week)<\/div><\/div><div id=\"wpforms-3611-field_38-container\" class=\"wpforms-field wpforms-field-text\" data-field-id=\"38\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_38\">Professional Athlete<\/label><input type=\"text\" id=\"wpforms-3611-field_38\" class=\"wpforms-field-medium\" name=\"wpforms[fields][38]\" aria-errormessage=\"wpforms-3611-field_38-error\" aria-describedby=\"wpforms-3611-field_38-description\" ><div id=\"wpforms-3611-field_38-description\" class=\"wpforms-field-description\">(training twice a day or daily for over 2.5 hours)<\/div><\/div><\/div><\/div><\/div><div id=\"wpforms-3611-field_24-container\" class=\"wpforms-field wpforms-field-html\" data-field-id=\"24\"><div id=\"wpforms-3611-field_24\" aria-errormessage=\"wpforms-3611-field_24-error\"><h4>Enter your email to get a copy of your DCI<\/h4><\/div><\/div><div id=\"wpforms-3611-field_1-container\" class=\"wpforms-field wpforms-field-email\" data-field-id=\"1\"><label class=\"wpforms-field-label\" for=\"wpforms-3611-field_1\">Email <span class=\"wpforms-required-label\" aria-hidden=\"true\">*<\/span><\/label><input type=\"email\" id=\"wpforms-3611-field_1\" class=\"wpforms-field-medium wpforms-field-required\" name=\"wpforms[fields][1]\" spellcheck=\"false\" aria-errormessage=\"wpforms-3611-field_1-error\" aria-describedby=\"wpforms-3611-field_1-description\" required><div id=\"wpforms-3611-field_1-description\" class=\"wpforms-field-description\">We&#8217;ll send the results to your email for easy reference.<\/div><\/div><div id=\"wpforms-3611-field_20-container\" class=\"wpforms-field wpforms-field-pagebreak\" data-field-id=\"20\"><div class=\"wpforms-clear wpforms-pagebreak-left\"><button class=\"wpforms-page-button wpforms-page-prev wpforms-disabled\"\n\t\t\t\t\tdata-action=\"prev\" data-page=\"2\" data-formid=\"3611\" aria-disabled=\"true\" aria-describedby=\"wpforms-error-noscript\">Redo Calculation<\/button><\/div><\/div><\/div><\/div><!-- .wpforms-field-container --><div class=\"wpforms-submit-container\" style=\"display:none;\"><input type=\"hidden\" name=\"wpforms[id]\" value=\"3611\"><input type=\"hidden\" name=\"page_title\" value=\"\"><input type=\"hidden\" name=\"page_url\" value=\"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/posts\/3556\"><button type=\"submit\" name=\"wpforms[submit]\" id=\"wpforms-submit-3611\" class=\"wpforms-submit\" data-alt-text=\"Sending...\" data-submit-text=\"Send My Results\" aria-live=\"assertive\" value=\"wpforms-submit\">Send My Results<\/button><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" src=\"https:\/\/bestefficient.com\/wp-content\/plugins\/wpforms\/assets\/images\/submit-spin.svg\" class=\"wpforms-submit-spinner\" style=\"display: none;\" width=\"26\" height=\"26\" alt=\"Loading\"><\/div><\/form><\/div>  <!-- .wpforms-container -->\n\n\n<h2 class=\"wp-block-heading\">6. Sleep tight to get fit and stay healthy<\/h2>\n\n\n\n<p class=\"\">One of the biggest stimulants of good health is sound sleep, and at its core is having a rough idea of when to go to bed and when to wake up. And while for the second the majority of people by definition understand \u201cat the last possible moment\u201d, for the first things are one idea more willful. In other words, if you\u2019re going to get up at 7, you can\u2019t expect to go to bed at 2 and get some sleep.<\/p>\n\n\n\n<p class=\"\">The general recommendations of 8 hours a day are as accurate as they are incorrect because there are a number of other factors that have a serious impact on the quality of sleep in addition to its duration \u2013 personal weight, alcohol intake, screen time immediately before sleep, bedtime range and waking up, the amount and type of food taken before sleep are all significant factors that can play a positive or negative role.<\/p>\n\n\n\n<p class=\"\">And if personal weight is not something you can experiment with within a few days to a week (well, today I\u2019ll go to bed 100kg, and tomorrow I\u2019ll go to bed 80kg, obviously it will take a little more time and effort) That\u2019s we won\u2019t mention your personal weight as a recommendation, but still take care of it. To get fit and stay healthy is a function of your body!<\/p>\n\n\n\n<p class=\"\">However, there are some that you can try today to judge for yourself whether you slept better, whether you were more rested, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">to go to bed before midnight, so as not to wake up in a pumpkin (no matter how fashionable, it is still approaching October)<\/li>\n\n\n\n<li class=\"\">drink less alcohol or wait it out \u2013 horror \u2013 don\u2019t drink alcohol at all before bed. Scientists have discovered non-alcoholic cocktails, beers, and, oh my, even water! Leave yourself a window of about an hour to an hour and a half until bedtime in which you do not eat. I know, now you\u2019re going to say<\/li>\n<\/ul>\n\n\n\n<p class=\"\">\u201cHungry eyes, are they falling asleep?\u201d<\/p>\n\n\n\n<p class=\"\">Yes, have dinner, just don\u2019t drop crumbs in bed!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Screen time over and over again<\/h2>\n\n\n\n<p class=\"\">To improve not only sleep but also your health, it is important to set limits on the time spent in front of the screen before sleep. A good starting point is to make a smooth transition from falling asleep with your phone to leaving it out of the bedroom, or at least one hour before bed without spending time on it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">instead of watching content try listening to a podcast<\/li>\n\n\n\n<li class=\"\">use your phone settings to define\/restrict access in advance for your sleep and rest times<\/li>\n\n\n\n<li class=\"\">turn off the internet or set it to airplane mode or sleep-focused mode<\/li>\n\n\n\n<li class=\"\">don\u2019t charge your phone on the bedside table, if you can don\u2019t even charge it in the room and use an alarm clock instead \u2013 this will drastically reduce the temptation to skip the bans to check your mail, social media, and whether that pair of shoes is for sale somewhere else at a better price<\/li>\n\n\n\n<li class=\"\">try reading a book instead of the phone before bed. I know, it\u2019s very archaic, but if you\u2019ve come this far in the article, you don\u2019t look lazy at all. Here I will make a few recommendations, among which I also see potential evergreens such as Atomic Habits by James Clear, Thinking Fast, and Slow by Daniel Kahneman, Total Recall (Arnold Schwarzenegger\u2019s autobiography, worth reading), American Prometheus: The Triumph and Tragedy of J. Robert Oppenheimer (because it\u2019s modern, but also because I\u2019ve read a few things and liked them)<\/li>\n\n\n\n<li class=\"\">Instead of getting weak and ill try to get fit and stay healthy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fherehab.com\/learning\/link-sleep-pattern-weight\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/fherehab.com\/wp-content\/uploads\/2022\/10\/sleep-patterns-weight-loss-infographic.png\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8. Meditation instead of medication<\/h2>\n\n\n\n<p class=\"\">I begin this point with the clear thought that it is not for everyone, because I myself experience my inhibitions about meditation. But there are proven methods of relaxation that definitely reduce stress, and heart rate and have a good effect on a person\u2019s psyche.<\/p>\n\n\n\n<p class=\"\">For example, I sometimes practice what is called square breathing, or a deep breathing and relaxation method, which helps to quickly bring the body into a state of rest and drastically reduce stress levels. Which as everyone knows is strongly related to our desires to get fit and stay healthy.<\/p>\n\n\n\n<p class=\"\">With it, at equal intervals, we inhale through the nose, hold the air, exhale through the mouth, hold the air, and repeat from the beginning. Each of these intervals is 4 seconds. (see picture below) You can start with 3-4 min and go up to 10, which I find to be quite enough and acceptable to achieve some baseline values.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9. Regular Health Check-ups<\/h2>\n\n\n\n<p class=\"\">Monitoring and addressing any health concerns. In order to get fit and stay healthy you should first stay healthy. I know that each of us has at least one old relative who has never met a man in a scrub and still it seems he\u2019s gonna outlive the universe. As a matter of fact, over-sterilization truly is not such a good thing due to possible negative effects like Reduced Microbial Diversity, Weakened Immune Responses, Increased Allergies, and Autoimmune Disorders.<\/p>\n\n\n\n<p class=\"\">Regular health check-ups play a crucial role in maintaining and promoting good health. They help detect and address health concerns early, provide guidance on maintaining a healthy lifestyle, and contribute to overall well-being and physical shape.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get fit and stay healthy \u2013 wrap up<\/h2>\n\n\n\n<p class=\"\">And there you have it, the roadmap to \u201cGet fit and stay healthy\u201d is now in your hands. Just remember, even the longest journey begins with a single step \u2013 and you\u2019ve just taken that step!<\/p>\n\n\n\n<p class=\"\">Pack the back-pack \u2013 hydrate, walk, snack smart, eat consciously, balance your plate, sleep well, tame your screens, zen out, and give your body the occasional spa day. It&#8217;s not a manual; it&#8217;s your life-saving kit for a healthier, happier you! Now go rock that wellness journey to get fit and stay healthy all the way long!<\/p>\n\n\n\n<p class=\"\">If you\u2019ve enjoyed this journey with us, why not make it a regular thing? Join our newsletter for a steady supply of tips, tricks, and laughs along the way. And don\u2019t be shy, come say hello on our social channels! We promise we\u2019re more fun than a treadmill.<\/p>\n\n\n\n<p class=\"\">Here\u2019s to a future filled with more energy than a kid in a candy store, sleep so deep it could rival Sleeping Beauty, and a body that\u2019s ready to take on the world. You\u2019re on the right path, keep it up! Cheers to a healthier, happier you!<\/p>\n\n\n\n<p class=\"\"><em>Best as always,<br>Coach Stef<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0418 \u0435\u0442\u043e \u044f, \u0438\u043d\u0441\u0442\u0440\u0443\u043a\u0446\u0438\u044f\u0442\u0430 \u043a\u0430\u043a \u0434\u0430 \u0441\u0442\u0435 \u0437\u0434\u0440\u0430\u0432\u0438 \u0438 \u0432\u044a\u0432 \u0444\u043e\u0440\u043c\u0430 \u0432\u0435\u0447\u0435 \u0435 \u0432\u044a\u0432 \u0432\u0430\u0448\u0438\u0442\u0435 \u0440\u044a\u0446\u0435. \u0421\u0430\u043c\u043e \u043d\u0435 \u0437\u0430\u0431\u0440\u0430\u0432\u044f\u0439\u0442\u0435, \u0447\u0435 \u0434\u043e\u0440\u0438 \u043d\u0430\u0439-\u0434\u044a\u043b\u0433\u043e\u0442\u043e \u043f\u044a\u0442\u0443\u0432\u0430\u043d\u0435 \u0437\u0430\u043f\u043e\u0447\u0432\u0430 \u0441 \u0435\u0434\u043d\u0430-\u0435\u0434\u0438\u043d\u0441\u0442\u0432\u0435\u043d\u0430 \u0441\u0442\u044a\u043f\u043a\u0430 - \u0438 \u0432\u0438\u0435 \u0442\u043e\u043a\u0443-\u0449\u043e \u043d\u0430\u043f\u0440\u0430\u0432\u0438\u0445\u0442\u0435 \u0442\u0430\u0437\u0438 \u0441\u0442\u044a\u043f\u043a\u0430!<\/p>","protected":false},"author":1,"featured_media":3515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[24,143,144,99,142,56],"class_list":["post-3556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","tag-beginners","tag-get-fit","tag-stay-healthy","tag-99","tag-142","tag-56","entry","has-media"],"_links":{"self":[{"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/posts\/3556","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/comments?post=3556"}],"version-history":[{"count":6,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/posts\/3556\/revisions"}],"predecessor-version":[{"id":3849,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/posts\/3556\/revisions\/3849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/media\/3515"}],"wp:attachment":[{"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/media?parent=3556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/categories?post=3556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestefficient.com\/bg\/wp-json\/wp\/v2\/tags?post=3556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}