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Here is your 7-day plan ==>
Having sworn to yourself that you’ll go to the gym in the morning, how many times have you changed your mind after you woke up and did not feel like working out?
We all have days when we lose our motivation to get fit, but that does not mean we should abandon our fitness goals completely. 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.
Your body responds better to nutrition and exercise plans that are designed specifically for you if you understand how it works. In telling your body that you want to burn a lot of fuel by eating well, increasing your physical activity level, and exercising at the appropriate intensity, you are teaching your body what you want. Your body will respond accordingly by burning fat more effectively.
Exercise in conjunction with proper eating habits means faster metabolism, which means you have more energy throughout the day and can do more physical work without exerting too much effort.
During exercise, the body is sent a repetitive message asking for improvements in metabolism, strength, aerobic capacity, and overall fitness and health. Exercise works for you when you maintain a consistent exercise routine throughout the day and night. It does not need to be intense to be effective, as long as you are consistent.
Approximately four to five hours a week should be devoted to cardiovascular exercise, preferably for 20 to 30 minutes at a time. Resistance training is also recommended for 20 to 25 minutes four times a week.
Balanced exercise combines aerobic exercise during which fat is burned and more oxygen is delivered. It also includes resistance exercise during which lean body mass is increased and calories are burned more efficiently.
You can use this sample exercise program to see if it is suitable for you:
(1) Light aerobic activity should be performed for seven to eight minutes to warm up the tendons and joints. By doing this, blood flow will be increased.
2) All major muscle groups should be trained through resistance training. A set or two of each exercise should be done. Allow 45 seconds of rest between sets.
3) Pick two favorites for aerobic exercise. Whatever works for you, whether you like to run, row, bike, step, or elliptical. After performing the first activity for 12-15 minutes, conduct a second activity for 10 minutes. Take five minutes to cool down.
4) After exercising, stretch, breathe deeply, relax, and meditate.
Having realistic expectations is crucial when you begin an exercise program. Depending on your initial fitness level, you should expect the following changes early on.
* Feel better and more energetic after one to eight weeks.
* Weight loss and inches lost while leaning out in two to six months. Clothes become saggy. You gain muscle and lose fat.
* Once you’ve been on a diet for six months, you’ll lose weight quickly.
When you commit to exercising several times a week, don’t stop there. It’s also imperative to change your diet and habits. A calculation based on calories and percentages is impractical when it comes to certain nutrients. Below are some guidelines to use instead:
* Consume several small meals throughout the day, ideally four, and a couple of small snacks.
* Make sure your meals are balanced enough to keep you full — eat palm-sized portions of lean meats, poultry, fish, egg whites, dairy products, and fist-sized portions of whole-wheat pasta, whole-grain bread, multigrain cereal, and vegetables and fruits
* Consume only the amount of fat needed for adequate flavor
* A minimum of eight 8-ounce beverages should be consumed each day. Drink plenty of water throughout the day.
* Another recommendation I would make is to take a multivitamin every day to provide your body with all the vitamins and minerals it needs.
That’s all I have to say at the moment. A doctor friend of mine deserves a special thanks. The article wouldn’t have been possible without him, and I would not have kept my sanity.
Live life to the fullest, we all deserve it.
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