You are in the right place and at the right time reading this. In this post I will write you everything that is important for you to know and write if you are a beginner in exercise, and the rules are essentially applicable to more experienced practitioners.

First of all, I want to say goodbye to you and simply congratulate you on your decision to start exercising. It is only when you start and you will be able to see and feel how much exercise is a wonderful activity and how much it affects our health, mood and even our physical appearance.

Get comfortable in some quiet and peaceful place and get ready for a real fitness adventure.

Try to visualize yourself first in the ideal physical and mental form. You have the desired weight, exercise regularly, have a balanced diet and your body can do whatever you want it to do. Isn't that the ideal situation? But what is it that prevents you from finding yourself in that situation, for what month or even week? The next step is to make a plan, ie. imagine in your head exactly what you want to achieve by exercising and changing your diet.

Fitness or a healthy and active lifestyle consists of several activities. We will deal here with two basic ones, namely diet or the popular diet regime, the other of course exercise.

A healthy diet without being physically active does not help much in general health, such as physical activity with a nutritionally poor diet is not as effective.

If you ask me what is more important, I admit that I would have a hard time deciding, but I would still prefer physical activity that truly works wonders.

Exercise affects the health of the heart, we build muscles that will make us feel young for longer and give us a tight body shape. These same muscles will give us the strength to do many things with ease. Physical activity stimulates the secretion of hormones that act to cheer us up. Physical activity contributes to better concentration. Exercise generally improves mood and results in better concentration.

But of course, it's not just about exercise, a lot of the whole story really is about nutrition. We are not going to talk about crazy spartan regimes and using any of the foods that are mostly inaccessible, we are going to talk about the simplest things that you can start doing right now and start feeling better.

The first step to changing your diet and making some changes at all is to look at your current diet. Let's work on the example of a person who should lose weight. Most of you who write to me respond to weight loss issues.

You have learned and know that when you want to lose weight you should eat less. How you will know how much and less you need to eat is to start keeping a record of your current food intake. If you are now overweight, then it means that you have probably been eating more than you needed for a certain period of time, more calories, and then fat has accumulated. You may not have eaten more, you may have eaten the same, but you have moved a lot less, and this has led to weight gain again. Many people unknowingly find themselves in a situation of eating more food and then are amazed when they stand on the scale after a period of time and are surprised by the number. If this has happened to you, you are not the only one worrying, this is what happens most often, ie. that's how most people realize they need or want to lose weight. In order not to shake your head a lot and think about what made you fat, because you won't remember everything you ate, then the plan is to write down everything you eat and drink over the next few days. I know it may seem crazy and you think what I have to write, I know what I eat, it won't work. I forget what I am exactly, ie. exactly how much I ate during yesterday's day without saying that I wasn't able to remember it all in a few days.

So paper and pen in your hands, you can in your phone, it doesn't matter, it's important to have a note of what and how much you ate. The timing of the entry is not so important to us, but you can write it down if you like.

So spend at least three days, then sit down at your computer and research on google the calorific values of a given food and then calculate how many calories you eat.

I know that someone is already thinking, so I ate 3 biscuits out of the box, how do I know how many calories it is. Well, simply, if the whole box has 150g, it contains 10 biscuits, which means that one biscuit has about 15g. Three pieces of biscuits are 45g. The values are given per 100g of product, so that is approximately half of the given value, or of course you are calculating it very precisely, this is already basic mathematics that we will not bother with here.