"The Way to Wellness" It's time to start a Healthy life: your 7 days program
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks: Feel better and have more energy.
* From two to six months: Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months: Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.
Brought to you by:
Deb St. George, Publisher, Character-References.com
Menu
My Articles
10 Inspirational Quotes That Can Improve YourselfYour 7 Day Program to Stress Management
Your 7 Day Program to Self Improvement
Your 7 day Program to Positive Thinking
Your 5 Minutes Daily Program to Stress Management
Why It Is Important To Improve Yourself
What You Should Know On Leadership
What Can Time Management Bring To Your Personal Growth
Unlock Your Self-improvement Power
Unleash Your Creative Thinking
The Power of Relationships
Unlock Your Self-improvement Power
Self Improvement And Success
Unleash Your Creative Thinking
The Power of Relationships
Bring Innovation into Your Life
Take Decision Live Your Own Life
Start Your Own Coaching
Self-empowerment Using People Unlock Your Social Potential
Positive Attitude Can Change the World Around You
Daily Allowance for Relaxation
Motivation the Heart of Self-improvement
Make It Happen - Be a Leader
Its Time To Start a Healthy Life
How to be Genuinely Happy
How Natural Medicine Can Help You
Herbal Supplements is it Worth the Risk Yes
Harnessing Your Attraction Power
Grow Spiritually a Guide to Spiritual Development
Enjoy Your Life Change Your Point of View
Energy Healing
Dream Your Life
Develop Your Intuition
Coaching an Easy Way to Make Things Happen
Build Your Self-esteem a Starter Guide to Self-improvement
Be Happy
10 Ways to Start Taking Control
10 Ways to Empower Your Communication
10 Questions You Should Ask to Yourself
My Articles Colic In Babies Deciding to start a family is a serious decision. This is because a lot of.. Colic Symptoms In Babies Colic is one of the most common problems in babies. In fact, it is so common.. Dealing With Colic At Home Although it is a must that you bring the baby to a doctor so he or she can be.. What Causes Colic In Horses Colic in babies may just be an ordinary occurrence for their.. |
|
|
Related News:
|