The Way to Health & Vitality

Time To start a Healthy lifestyle

 

Learn how to start a better health and fitness lifestyle.

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up and you don’t feel like exercising?

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 we need to realise 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 we know about how our body responds to our lifestyle choices, the better we can customise a nutrition and exercise plan that is right for us.

Nutrition is important when we eat well, we should increase our level of physical activity, and
exercise at the proper intensity, this is a way of informing our body that you want to burn a substantial amount of fuel.

Which in effect translates to burning fat more efficiently for energy.

Proper eating habits plus exercise equals fast metabolism, which, in turn gives us 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 we exercise, our 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.

We 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:

1. Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

2. Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

3. 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.

4. 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 we make the commitment to exercise several times a week, we shouldn’t stop there.

We should also change our diet and/or eating habits.

Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, we 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 eg meats, fish, egg whites and dairy products,     fist-sized portions of complex carbohydrates and fruits
  • Limit your fat intake to only what’s necessary for adequate flavour.
  • Drink at least eight 8-oz. glasses of water throughout the day

8. We also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

Enjoy life, we all deserve it.

Highly Recommend book to read below to continue your fitness journey:

 

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