Constantly getting sick while trying to get in shape is not fun and totally unnecessary. Unfortunately, a single bout of sickness can set you back for weeks.

So here is how to prevent sickness from slowing down your fitness progress:

1. Eat complete nutrition from all the food groups: Excluding food groups is a sure fire way to stress your body until it gets sick. Because of the way food groups interact with each other, you can’t single them out and expect to stay healthy.

2. Don’t lose weight too quickly: If the weight is flying off it’s probably not fat. It’s a mix of fat and muscle. And if you are breaking down muscle for energy, your body will enter a very negative state in terms of immunity.

3. Stay very clean: Most people are unaware that their bodies are under a constant state of war against germs. This is always happening even if you don’t feel sick. And by staying super clean, you give your body a break so that it can have more resources for repair and recovery.

4. Don’t forget about your flu shot: It takes a couple minutes to get a flu shot and it can save you weeks of agonizing pain. And if you have an acute fear of needles, simply ask your doctor or nurse to rub the site of injection for at least a minute to numb the area.

5. Have a pre workout snack: Eating some carbs before you exercise is a great way to not only burn more fat, but to reduce levels of stress hormones. Exercising on an empty stomach is a horrible idea that will compromise intensity, recovery and immune health.

6. Have carbohydrates immediately after exercise: You need to do this for two reasons. First, you want to take advantage of your body’s ability to suck up extra carbs during the short post workout window. Second, the carbs will bring down exercise-induced stress hormones that reduce your immunity.

7. Take light symptoms seriously: You need to rest even if you have mild symptoms of impending sickness. Stay away from heavy training if you have a runny nose, body aches or any pains. Your body can only handle so much stress.

Staying healthy during your quest to get in shape is extremely important. After all, it only takes a single bout of sickness to take you out of the game for weeks!

Writer Katherine Crawford, a fitness expert and former arm fat sufferer, instructs on how to do arm fat exercises for women. Unearth how to get sexy and toned arms by visiting her blog with shake weight reviews now!