Five Helpful Tips on How to Achieve Total Body Fitness

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Five Helpful Tips on How to Achieve Total Body Fitness

Written by Aochealth Team

Aochealth is a trusted guide to the healthy living website. Our mission is to provide health knowledge that you can use to help yourself and your loved ones.

June 24, 2020

It is no secret that total body fitness is one of the best things you can achieve to have a better life. But achieving this is no joke at all as it includes the commitment of mind, body, and spirit.

Well, frankly speaking, there are no alternate routes to achieve total body fitness or any best weight loss pills to arrive at your desired outcome.

Even though getting total body fitness seems like a life-long, time-consuming process, the effort you put towards being fit has many desirable results in three aspects: mind, body, and spirit.

Well, good news for you because, as of now, you are one step ahead of your goal!

Ready to start your journey to total body fitness? Keep reading as we will discuss more tips ahead!

1. Eat Clean and Healthy

  • Grow
  • Glow
  • Go

2. Daily Exercises

  • Cardiovascular Exercises
  • Muscle Toning
  • HIIT
  • Try Yoga

3. Stay Hydrated

4. Get Enough Rest and Sleep

5. Be Consistent

1. Eat Clean and Healthy Eat Clean and Healthy

What’s total body fitness if you are skipping a balanced healthy eating regimen of protein, carbs, and fat?

As we have mentioned above, there are no shortcuts in achieving total body fitness!

Without a proper and healthy diet, your energy and recovery will decrease. Your everyday performance will decline with the chance of acquiring life-long medical problems such as heart problems and obesity.

Here’s a supporting proof from “Patient

Here's a proof from Patient

Your meal should be made of GROW, GLOW, AND GO FOOD.


Grow foods are made up of proteins such as meats like chicken, pork, and beef, thus also suitable for building muscles. It can also be like seafood such as shrimps, squid, and fish.

Grow foods

You may also take the right amount of calcium from milk and any dairy products because it is what we need to maintain healthy teeth and bones.


Glow foods are responsible for our good eyesight and clear skin. They are spinach, carrots, kale, bananas, apples, and alike. Three servings of these are essential to incorporate in our meal as they help flush out the toxins in our body and are a great food to avoid constipation.

Glow foods

Go foods are the so-called “energy-giving” food because they are one of our favorites to eat in a day like bread, rice, and root crops.

Go foods

Of course, it is recommended to eat wheat bread instead of white bread because of its high starch and sugar content.

Choose your carbs wisely!

Therefore, you should keep in mind that vegetables, food rich in carbohydrates (such as sweet potatoes), and fruits should give the necessary part of a large portion of your meal.

The rest of the portion of your meal has to be made up of milk and dairy products like soymilk and protein food like chicken and fish.

As painful as it is, you should limit the measure of food and beverages that are high in fat like fried chicken, french fries, burger, pizza, or sugar such as chocolates, ice cream, milkshakes, and processed foods like a bag of chips.

Remember: the food you eat will affect your total body fitness, mind, body, and spirit.

2. Daily Exercises Daily Exercises

You may be asking right now: Can I skip working out?

Unfortunately, no.

Although starting a workout and sticking to it is difficult, to begin with, it is undeniable that daily exercises are essential to keep our blood and sweat flowing.

Also, exercises improve mental health and mood throughout the day!

Exercise is not limited to lifting heavy weights and running until your lungs pass to say that you are fit. You don’t need to go to the gym to accomplish your desired total body fitness.

There are many options you can do because every individual has their unique body-built, and knowing the suitable workout for your body is very important as this will make you see visible results in no time!

You can try the following exercises to achieve your total body fitness!


Cardiovascular Exercises

Cardiovascular Exercises

Cardiovascular exercises aim to adjust three elements for the most extreme effectiveness and well-being: duration, strength, and frequency.

According to Verywell Fit, here’s the benefit of cardio exercises:

According to Verywell Fit

Basic cardio practices are energetic strolling, running, cycling, swimming, and many more. In the gym, there are many cardio machines available such as a treadmill.

Focus on 20 to 60 minutes in your target zone, aside from your time in a warm-up. At this span, your body consumes its accessible glycogen energy and starts to burn fat.

It is important to understand and know your body limit. Don’t exhaust yourself too much and get some rest if you need to.


Muscle Toning

Muscle Toning

There is a variety of approaches to perform toning exercises.

Every toning movement strategy has its advantages towards total body fitness.

While numerous individuals wonder which muscle conditioning procedure is the best, most fitness specialists will encourage you to stay with the one that you genuinely enjoy.

Look how A Workout Routine explained muscle building:

Look how A Workout Routine

An excellent toning exercise program will assist you in creating musculature quality and definition.

Meanwhile, if you perform weight-lifting toning conditioning workouts, such as squats and thrusts, you will expand bone thickness, which can help prevent osteoporosis.

Furthermore, your conditioning routine may help you control your weight since conditioned muscles have a generally high metabolic rate.




The majority of the workout experts are trying out HIIT or High-Intensity Interval Training.

HIIT is a broad term for exercises that include brief times of exceptional training substituted with recovery periods.

The general purpose of high-intensity training is to kick up the power of your cardio.

To effectively perform HIIT, you’ll have to drive yourself as far as possible during each set.

That is why the entire workout is short—somewhere in the range of 20 to 90 seconds, usually.

Despite how short the exercise is, it can create medical advantages like twice as much moderate-power workout.

You might want to try HIIT by clicking to this link: 15 Minute HIIT

Try Yoga

Try Yoga

Are you looking for a good exercise that may calm your mind, body, and spirit at the same time?

We encourage you to try yoga!

The excellence of yoga is that you don’t need to be a yogi or yogini to receive the benefits outcomes. Whether you are youthful, on the adulthood stage, old, overweight, or fit, yoga can quiet the mind, body, and spirit.

Yoga is for everybody. Yoga can improve your mind and body.

There are many advantages to doing yoga, for example, getting a goodnight’s sleep and increase concentration and motivation.

You can likewise hope to decrease mood-related stress and improve posture in doing yoga.

Yoga has many various kinds like Hot and Vinyasa yoga.


Hot Yoga

Hot Yoga

Hot yoga has become a well-known exercise. Hot yoga offers many advantages from traditional yoga; for example, decreases stress improves the quality of life.

Yet, with the warmth turned up, hot yoga can give your heart, lungs, and muscles a significantly more noteworthy, progressively exceptional exercise.

Hot yoga implies that the room is warmed better than average room temperature. The warmth can be set regularly somewhere in the range of 80 and 100°F (27 and 38°C).

Hot yoga meetings can incorporate an assortment of stances, and each class’s hour will shift from studio to studio. Hot yoga frequently remembers music and more communication among the individuals for the class.

Hot yoga offers a wide assortment of advantages for both your mind and body.

It can assist you with consuming calories, construct bone thickness, support your cardiovascular fitness, and improve your adaptability. It might likewise help attract happiness and decrease pressure.

Hot yoga may not be for everybody.

If you have any health conditions, including heart issues, diabetes, or anorexia nervosa, consult your primary care physician before doing a hot yoga meeting.


Vinyasa Yoga

Vinyasa Yoga

Another great type of yoga is Vinyasa yoga (sometimes called “flow yoga”)

Vinyasa is a breath started practice, that interfaces each activity of our existence to move towards what is sacred, or generally powerful to us.

In vinyasa yoga, every development is synchronized to a breath.

The breath is given power, going about as a stay as you move to start with one posture then onto the next.

The “cat-cow” stretch a case of an exceptionally straightforward vinyasa.

Here’s a visual example of a cat-cow stretch by Verywell Fit

The spine is angled on a breath in:

The spine is angled on a breathe in

And adjusted on a breathe out.

And adjusted on a breathe out.

Vinyasa takes into account a great deal of variety. However, it will quite often incorporate sun greetings. Hope to move, here and there energetically, from posture to posture.

3. Stay Hydrated

Stay Hydrated

The third tip to reach your desired total body fitness is to stay hydrated.

We are all aware that water is the thing that keeps us alive. We can’t endure long without water.

If you don’t drink enough water, you may get dried out or dehydrated. This dehydration implies your body needs more liquid to work appropriately.

Honestly, keeping hydrated is crucial for the wellbeing and staying healthy. Yet, numerous individuals do not consume enough liquids every day.

Water may likewise help with weight loss.

Drinking a glass of water before meals can help prevent eating more by making you feel full already. Therefore, making you eat less food.

A few researchers have recommended that drinking more water may also upgrade performance for strenuous activities.

Every day, water is lost by the body, and this should be replaced.

We notice that we lose water through exercises, for example, defecation and urination. Yet, water is lost in any event when relaxing.

That’s why it is essential to drink at least 8-12 glasses of water a day. Because we still lose water even if we are relaxing.

4. Get Enough Rest and Sleep Get Enough Rest and Sleep

You cannot always be on “active” mode because you need to take a break.

Rest is essential, yet typically ignored by each individual’s general health and wellbeing. Rest is significant because it empowers the body to fix and be fit and prepared for one more day.

Sleep is where we recover our muscles and rebuild our energy. We cannot exhaust ourselves too much because it could lead to the worst medical conditions for us.

Sleep and rest prevent obesity, coronary illness, heart disease, and even depression.

Most grown-ups need 7 to 8 hours of good quality rest on an ordinary calendar every night. Make changes to your everyday practice if you can’t discover sufficient opportunity to rest.

Getting enough rest may also be beneficial to your mind, body, and spirit. If you are well-rested, you can concentrate and do more physical activities with ease.

So, if you frequently experience difficulty resting – or that you regularly still feel tired in the waking up often in the middle of the night, hardly getting back to sleep – talk with your primary care physician.

5. Be Consistent Be Consistent

Total body fitness is not a one-day wonder regimen.

It is also essential for you to be consistent and keep going even if you already achieve your desired outcome!

A significant key to total body fitness is to know your objectives and keep having a positive and motivated mind, body, and spirit.

If you lose inspiration, set new goals, or attempt another action.  

Remember why you why you’ve wanted to accomplish this.

Continue the tips every day and monitor your progress. You have to be patient with yourself because all good things come to those who work patiently with yourself.



Now that you’ve reached the end of our blog, what are you waiting for?

Try the following tips mentioned above and let us know at the comments below of your progress!

We’d love to hear more success stories of yours!

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