A Healthy Lifestyle
...it's time to start you healthy life with ease!
Your Healthy Lifestyle 7 Day Program How many times have you gone to sleep at night swearing you'll start your healthy lifestyle by go to the gym in the morning? Then after eight hours of sleep you: get up and get out of bed; get ready for the day ahead; but, you change your mind about heading to the gym because now you don't feel like exercising. This can happen to the best of us, but it doesn't mean you should stop altogether when it comes to exercising and staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness... just remember 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 off you are to customize a nutrition and exercise plan that suits your healthy lifestyle. 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
Every time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night. Exercise does not have to be intense to work for you, but it does need to be consistent. Therefore, I recommend: - taking part 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 double whammy! It incorporates: - aerobic exercise — to burn fat and deliver more oxygen
- and, resistance training — to increase lean body mass and burn more calories
Here's a sample exercise program that may work for you: - Warm Up – 7 to 8 minutes of light aerobic activity intended to increase blood flow, lubricate, and warm-up your tendons and joints.
- Resistance Training – Train all major muscle groups. 1 to 2 sets of each exercise. Rest 45 seconds between sets.
- Aerobic Exercise – Pick a couple of your favorite activities. Activities could be walking, 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 5 minutes.
- Stretching – Finish your exercise session by stretching, deep breathing, 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 1 to 8 weeks – feel better and have more energy.
- from 2 to 6 months – lose size and inches while becoming leaner. Your clothes start to fit more loosely plus you begin to gain muscle and lose fat.
- after 6 months – you now notice that you start losing weight quite rapidly :-)
Once you make the commitment to exercising several times a week, don't stop there...you should also change your diet and/or eating habits. Yes, counting calories or calculating grams/percentages for certain nutrients is important for a healthy lifestyle. But, instead of the counting and weighing I suggest these easy-to-follow guidelines: - Eat several small meals (most favorably 4) and a couple of small snacks throughout the day.
- Make sure each meal is balanced – meaning:
- include palm-sized proteins for instance: 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 is necessary.
- Drink at least eight 8-oz. glasses of water a day.
- Also, take a multi-vitamin every day to ensure you are getting all the vitamins and minerals your body needs.
That's it! Now...go and enjoy your new healthy lifestyle... We All Deserve It ------
More lifestyle information on: Meditation ...click here to go to Benefits of Meditation ...click here to go to Practice Mediation ...click here to go to Learn How To Meditate ...click here to go to Reduce High Blood Pressure - Meditate ...click here to go from healthy lifestyle to the Home Page
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