If you’re looking for a way to get into the Olympic Games, it might not be as simple as just running into the Games, said Steve Bielman, the director of the Center for Sport and Exercise at Harvard Medical School.
You’ll need to put in the work.
“It’s going to take a lot of work,” he said.
Here are seven steps you can take to become a gold medalist at the 2016 Olympics.
Run a marathon for 30 minutes every day The average marathon is about 4 hours, and if you’ve been doing it for a long time, you should be able to do that.
But if you’re new to the sport, you might want to think about running a marathon every day for 30 days, said Dr. Brian Fung, a professor of exercise science at New York University and author of Running for the Cure: Why You Need to Stop Worrying About Running.
It’s important to take the time to get fit, too, because it’s likely you won’t feel any benefits from running a mile.
“This is a big step,” Fung said.
Watch a marathon once a week for five minutes at a time for three to five weeks, or until you feel comfortable running a full marathon.
Dr. Paul Hester, director of preventive medicine at the Mayo Clinic, said he used to run three or four full marathons a week, but “that’s no longer necessary.”
He now does about one a week.
Eat healthy at the same time every day You may think you’re healthy eating more fruits and vegetables, but it’s not as simple.
You need to be eating fruits and veggies at the right time of day and make sure you’re getting enough omega-3s.
“You’re going to want to eat at least a tablespoon of flaxseed, a tablespoon or two of flaked flax, a handful of whole wheat bread, and a handful or two servings of almonds and walnuts,” said Dr in the video above.
“These are very good sources of omega-6 fatty acids, which are important to keep in the blood stream,” said Fung.
Eat more omega-4s every day and try not to eat too much red meat, and be careful of saturated fat.
“If you’re eating more than a tablespoon a day of total fat, then you’re going a little bit nuts,” said Bielmann.
Get plenty of sleep.
You can sleep for seven hours a night, but the best way to do this is to make sure that you’re not at your maximum oxygen saturation, he said, so that you don’t become dehydrated.
“Sleep deprivation is a real risk factor for long-term health issues, like cardiovascular disease and diabetes,” said Hester.
Get a massage if you have it.
If you have a massage, try it every night to get your body to burn more calories and improve your energy levels, said Fuss.
Do not try to lose weight by working out too much.
You don’t have to be physically active, but you might have to try to get out of your comfort zone, and the benefits of exercising are not as great, said Belsch.
So if you want to lose some weight, you may want to take steps to stay in your weight loss zone, such as following a lower body weight, or reducing your exercise to a moderate intensity.
Do some cardio exercise.
“The body’s not a gym,” said Sisley.
“We’re more like an athlete in that we’re trying to push ourselves to work out in a different way.”
Eat a healthy diet.
There are many ways to eat a healthy weight, but here are a few you might consider to keep your body healthy: Have a salad.
It contains lots of vegetables, nuts, fruits and whole grains.
It may also contain a variety of fruits and nuts.
It also has a lot less fat than other types of fruits or nuts, and that’s great.