With crazy study schedules and even crazier late-night outings, most people in their 20s are constantly on the move. Hectic days and sleepless nights are just a part of every day and usually, the one thing missing is an ideal fitness regime. You might have gained a few kilos but some of the weight is probably muscles. Increasing your activity levels and muscle mass that can help you in increasing your BMR level. The higher a person’s BMR the more calories an individual burn off without enjoying any physical activity.

Your diet for the age of 20’s:

20’s is the best time to increase your stamina. It’s essential that you feed your cardiovascular stamina and muscle stamina for your body to function smoothly. Have proteins to increase your muscle strength and strengthen your heart. While nonvegetarians can find protein sources in meat, fish, and eggs. Vegetarians can go for tofu, beans, cheese, pulses, and soybeans.

Drink:

On average a person should have 3 to 4 liters of water on a daily basis. If you want to know the exact amount of water, then divide your total weight by 16. That should be the intake of fluid everyday.

Say yes to fat:

Fat is very important for your muscles to repair themselves after a strenuous workout. Unsaturated fat like omega 6 and omega 3 found in olives, walnuts, almonds, and flaxseeds are a must-have. Avoid bad fats like chocolate, microwave popcorn, and outside foods.

Exercises to get pumped up:

First things in exercising start with a warm-up and try to workout for 4 days a week. If you have started recently a 20 minutes session will be the best option.

Push-ups:

Push-ups increase the whole body muscle definition which results in the production of human growth hormone and increases your testosterone level. Do 3 sets of 10 repetitions each.

Burpees:

Burpees strengthen your muscles and bones and also increases your metabolism as it works for the entire body. It helps to burn more calories. Do 3 sets with 10 repetitions.

Squats:

Squats help to build muscles throughout your body strengthens your thighs help to burn fat and improves your digestion and increases your core strength. Do 3 sets of 10 repetitions.

Lunges:

Lunges can help shape your lower body by strengthening your buttocks and legs.It also develops core strength made your hips flexible. Do 3 sets with 10 repetitions.

Planks:

Planks help you develop your inner core muscles and tighten your midsection. It also reduces back pain and improves flexibility and balance.

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