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Fitness Health Man Tips to Live ByNo time for exercise? Instead of an excuse-making expert, become a fitness health man expert. “You are the handicap you must face. You are the one who must choose your place” – James Lane Allen Weight Training or Aerobics Your first fitness health man tip is to include weight training and aerobics in your exercise program. You can lose weight through aerobic exercise and eating less, but your shape will stay the same. The best form of exercise for reshaping your body is weight training. This increases metabolic rate – the rate to burn fat. Eating Right is Even More Important with Exercise You will do more harm than good if you exercise with a nutrient deficient body. Your body’s survival mechanism is to lower your metabolic rate when you starve it. This results in muscle tissue loss which will leave you feeling tired, weak and irritable. For a fitness health man diet, your diet should be balanced and include all food groups (fruits, vegetables, whole grains, low fat dairy, beans and legumes). You should avoid saturated fats, trans fat and cholesterol. Avoid fried foods, burgers, fatty meats (bacon, ribs, sausage). Stock your frig with fitness health man snacks (carrots, nuts, pumpkins seeds, fruit, low fat dip and raw vegetables, pretzels, popcorn, etc). Nuts and seeds are good sources of protein although watch the fat content. The best weight loss tip is to combine good food choices with appropriate exercise. Gradual Changes Work Best Don’t try to radically change your eating habits in an attempt to lose weight. Rather, try to have balance, variety and moderation in your fitness health man diet. Start to focus on more healthy eating choices around your current eating habits. Then gradually reduce or eliminate unhealthy food choices. Eating More Meals in Smaller Portions Eat six smaller nutritious meals a day rather than three meals. You should not go more than a few hours without eating. Eating convinces your body that there is not a famine around the corner. Eating helps accelerate the metabolism. Eating every few hours allows the food to be absorbed more efficiently. Take Vitamins But Don’t Rely on Them Studies show even if we eat right, many of us still need to take supplements. Drink Water Water transports nutrients, helps you from feeling sluggish and helps control your appetite. Drink at least 8 glasses of water a day. Plan Your Weekly Schedule Scheduling your fitness health man workout into your day will help ensure its success. Plan what exercises you will do for the upcoming week and write your progress down (how many reps, weight level, etc.) Four hours of Exercise a Week is Sufficient Working out more is not necessarily better. Brief, intense and highly effective workouts are best. This is what produces impressive physical results and helps relieve stress to enable us to focus on the day’s goals. Aerobic Exercise in the Morning If Possible Fat is burned up to 300 percent faster when you exercise in the morning rather than afternoon. To further enhance fat burning effects, do them before eating. Try to Achieve a Higher and Higher Level of Performance Imagine a scale of 1 through 10 where 1 is the lowest effort (like sitting on the couch) and 10 is the highest level of intense exercise that you can handle. The level of intensity depends on the individual. Walking up a hill may be a level 10 for some people. The goal is to always achieve a higher and higher level of performance. Otherwise, you will get in a comfort zone and you won’t see results. You need to push yourself in your exercise program, but this doesn’t mean exercise more. Aerobic Program Try exercising 20 minutes of aerobics 3 times a week (walking, jogging, treadmill) preferably in the morning. First work up to a level 5 (might be a brisk jog), After two minutes try to step up to a level 6 for one minute, then level 7 for one minute, then 8 for one minute, then 9 for one minute. Then take it down to level 6. Repeat this pattern three times with the last cycle working up to a level 10. Exercise Program Weight train intensely 45 minutes 3 times a week (M,W,F) alternating each workout between upper body and lower body.
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