The path to better fitness is definitely going to be among New Year’s resolutions for many. However, researching the best fitness tips and tricks and following them with no guaranteed results can be a bit overwhelming. This is where the subscribers of Arnold’s Pump Club are at an advantage. Their fitness God has already taught them evidence-based wellness tips and tricks that will come in handy for the fitness journey they are set to embark on next year. 

When countless fitness fads are dominating the online arena, leaving people in chaos, Arnie took it upon himself to steer the fitness wheels in the right direction by offering sustainable solutions for a healthy lifestyle. Since its inception this year, Arnold’s Pump Club’s popularity has grown manifold, becoming the positive corner of the internet. So, here are Arnie’s easy and effective ways to get fit and healthy. 

Focus on being active to prevent multiple ailments

Schwarzenegger’s life endorses an active lifestyle to the core. Despite being 76 years old and after multiple heart surgeries, the Governator still hits the gym. In one of his newsletter editions, Schwarzenegger underscored the advantages of short bursts of daily activity in preventing 13 different cancer types. Giving examples of such activities, The Terminator icon prescribed climbing stairs or running around the home. 

On the other hand, follow Arnold Schwarzenegger‘s prescribed military routine, rucking, to benefit greatly. As Arnie stated this “Can make you stronger, boost your endurance, and improve cardiovascular health. And it can even improve your posture and reduce back pain.”  

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If you are looking for a two-minute solution for controlling blood pressure, then look no further than wall squats. Citing research, the 7x Mr. Olympia claimed four sets of 2-minute-long isometric squats would do a lot of good for your heart. Arnie’s two-circuit workout regime can come in handy to improve longevity. The first circuit includes 20-30 steps of Famer’s Walk and push-ups, followed by a second circuit of 20-30 steps of Famer’s Walk and 10-30 reps of bodyweight squats. The two circuits should be performed for 3-4 rounds. 

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Finally, don’t miss out on Schwarzenegger’s prescribed workout, which includes bodyweight squats, inverted or bodyweight rows, reverse lunges, and push-ups. However, double the reps after every set to improve results. Arnie also focused on simplifying diet rituals for his village. 

Build Sustainable diet rituals

While working out needs consistency, one’s diet regime has to be sustainable to not overwhelm oneself with ultra-perfection. So Arnie suggested multiple ways to help his village build sustainable, healthy eating habits. “Create a plan that works for your schedule, maintain some of the foods you love, and try to follow a diet where approximately 80 percent is the good stuff you know is healthy,” Schwarzenegger noted. So, while not entirely giving up on drinking Coke or gobbling up donuts, one can still lead a healthy life, and here is how. 

Ensure that you include the following nutrients in the diet plan to lose weight and live a healthy and happy life. 

• Two bowls of vegetables and three fruit pieces that amount to 400 g. 
• Reduce dietary fat intake to less than 30% of calories consumed. 
• Sugar consumption has to be limited to 10% of calorie consumption.
• Include at least 25 grams of fiber in the diet and 3500 mg of potassium. 

Arnie also called for the inclusion of potassium-rich foods like potatoes, oranges, beans, bananas, green veggies, dairy, beans, lentils, and avocado to ensure a proper diet.

Trying to maintain at least a few of the above diet rituals can help fitness enthusiasts progress in their journey, and the stress of maintaining ultra-perfect diet norms can be buried forever. The next crucial factor of a healthy life, according to Schwarzenegger, was sleep. 

The Importance of Sleep

Thanks to hectic work schedules and social media distractions, the sleep rituals of those of us in the modern world do not leave a lot to be desired. However, Arnie understands the importance of a good night’s sleep for being healthy. One of his newsletter editions revealed that 69% of cardiovascular deaths were due to a lack of more than six hours of sleep. 

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So, here is Arnie’s trick, “you typically stay up late, try to push your bedtime back by 15 minutes per week. We’re not talking about significant changes. Remember, the results were established by moving sleep back just two hours. And it’s possible that even one hour earlier would lead to benefits.” 

Apart from these three aspects, Arnie suggests maintaining Vitamin D to reduce the risk of Alzheimer’s. Knowing these simple tips and tricks could do wonders, and following them strictly this year should pave the way for healthy living for all.