Adopt Healthy Lifestyle Habits
How many times have you gone to sleep at night, swearing that you will go to the gym in the morning, only to change your mind when you awake because you don't feel like exercising?
Well this can happen to the best of us, it does not mean you should drop the ball altogether though when it comes to getting fit and staying fit.
Individuals need to realise that engaging in physical activity and eating a balanced diet are vital for long-term health and wellness benefits. An ounce of prevention is worth a pound of cure! The more you understand how your body responds to your lifestyle choices, the better you can customise a nutritional diet and exercise plan that is beneficial for you. When you eat well, increase your level of physical activity and intensity, you are informing your body that you want to burn a substantial amount of fuel. This roughly translates to burning fat more efficiently to produce the required energy. Proper healthy eating habits plus suitable physical activity equals an increase in metabolism, which in turn supplies more energy throughout the day allowing you to do more strenuous tasks with less effort.
The true purpose of physical exercise is to send a repetitive message to your whole body requesting for improvement in metabolism, strength, aerobic capacity and overall increased fitness and health. Each time you exercise, your body responds by upgrading its capabilities for burning fat and toning muscle. Physical exercise does not have to be intense for it to work in your favour, but it does need to be performed consistently.
It is my recommendation to engage in regular cardiovascular activity four times per week for 20 to 30 minutes per session, and strength or resistance training four times per week for 20 to 25 minutes per session. This balanced approach combines aerobic exercise for burning fat and delivering more oxygen to the body, and strength or resistance training to increase lean body muscle mass. Both activities provide fat burning benefits and calorie expenditure.
This simple exercise program may work for you:
* Warm Up - Seven to eight minutes of light aerobic activity with the intention to increase blood flow and warm-up your tendons and joints.
* Resistance Training - Train all core muscle groups. One to two sets of each exercise. Rest 45 seconds between sets. Suggested Routine
* Aerobic Exercise - Pick two favourite cardiovascular activities, they could be biking, jogging, rowing, whatever suits your lifestyle. Perform 12 to 15 minutes of the first activity and then continue with 10 minutes of the second activity.
* Stretching - Conclude your exercise session by stretching whilst breathing deeply.
When first beginning an exercise program, it is vital to have realistic expectations. Depending on your initial fitness level, you should expect to observe the following changes:
* From one to six weeks - Good feelings, noticeable good mood, confidence, and energetic.
* From two to six months - Noticeable reduction of weight while becoming leaner and toned. Clothes fit more loosely - You are gaining lean muscle and losing fat.
* After six months - Begin losing weight quite rapidly and weight management no longer feels like a chore.
When you make the solid commitment to exercise several times a week, you should also adopt a healthy balanced diet plan. Counting calories or calculating grams and percentages for certain nutrients is not always practical. Instead, try these easy-to-follow guidelines:
* Eat several small meals (optimally four) and snack on fruit in between.
* Ensure every meal is balanced! Incorporate palm-sized proteins like lean meat, skinless chicken, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multi-grain cereal and potatoes, and fist-sized portions of vegetable and fruits.
* Drink at least eight 250ml (8oz) glasses of water throughout the day, and stay hydrated while training.
* I also recommend taking a reputable brand multivitamin each day to ensure that you are getting all the vitamins and minerals your body requires.
We all appreciate the things we work hard for - Enjoy Life, you deserve it!