It 's time to start a healthy lifestyle :
Your 7 days program
How many times did you go to sleep at night , I swear to the gym in the early stages and then, when your mind just eight hours later because when you get up, you do not want playing sports ?
Although this can happen to the best of us , that does not mean that you must stop the ball altogether when it comes to staying in shape. What people need to realize is that staying active and eating right are essential to the health and well -being in the long term - and that an ounce of prevention is worth a pound of cure .
The more you know about how your body responds to your lifestyle , the better you can customize a nutrition and exercise is good for you. If you eat well, increase your physical activity and
Exercising at the proper intensity, you tell your body that you want to burn a lot of fuel . This leads to fat burning energy more efficiently .
In other words , eating habits and exercise the same fast metabolism , which in turn gives you more energy during the day and allows you to do more work with less physical effort.
The true purpose of exercise is a repetitive message to the body called improved metabolism , strength , aerobic capacity and physical fitness and health sent. Each time you exercise, your body will burn through improving their skills reacts fat throughout the day and night , exercise does not have to be intense to work for you , but be consistent.
I recommend the practice of regular cardiovascular exercise four times per week for 20-30 minutes per session, and resistance training four times per week for 20-25 minutes per session. This approach provides a vision
one to two , including aerobic exercise to burn fat and deliver more oxygen , and resistance training to increase muscle mass and burn more calories around the block.
Here is an exercise of the sample program can 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 or two sets of each exercise . Sit 45 seconds between sets.
* Aerobic Exercise - Pick two favorite activities , they could be jogging , rowing , biking or cross-country skiing , whatever suits your lifestyle . Perform 12 to 15 minutes after the first type , and 10 minutes
second activity . Cool off in the last five minutes .
* Stretching - Wrap your session stretching , deep breathing, relaxation and meditation.
When to start an exercise program , it is important to have realistic expectations. Depending on your initial fitness level , you should expect the following changes early .
* 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 lose more . You are building muscle and fat loss .
* After six months - start losing weight quickly.
Once the commitment to train several times a week is not all. You should also change your diet and / or eating habits , "says soceity . Counting calories or calculating grams and percentages for certain nutrients is
impracticable. Instead , I suggest these easy guidelines to follow :
* Eat several small meals (ideally four ) and a couple of small snacks throughout the day
* Make sure every meal is balanced - to support protein the size of the palm as lean meats , fish, egg whites and dairy products, fist-sized portions of complex carbohydrates such as whole grain bread , pasta, wild rice , multigrain cereal and potatoes , and lots of vegetables and size of a fist
fruit
* Limit your fat intake to only what is necessary right flavor
* Drink at least 8 August - Oz. Water glasses all day long
* I also recommend taking a multivitamin daily to ensure that you . Get all the necessary vitamins and minerals your body
Your 7 days program
How many times did you go to sleep at night , I swear to the gym in the early stages and then, when your mind just eight hours later because when you get up, you do not want playing sports ?
Although this can happen to the best of us , that does not mean that you must stop the ball altogether when it comes to staying in shape. What people need to realize is that staying active and eating right are essential to the health and well -being in the long term - and that an ounce of prevention is worth a pound of cure .
The more you know about how your body responds to your lifestyle , the better you can customize a nutrition and exercise is good for you. If you eat well, increase your physical activity and
Exercising at the proper intensity, you tell your body that you want to burn a lot of fuel . This leads to fat burning energy more efficiently .
In other words , eating habits and exercise the same fast metabolism , which in turn gives you more energy during the day and allows you to do more work with less physical effort.
The true purpose of exercise is a repetitive message to the body called improved metabolism , strength , aerobic capacity and physical fitness and health sent. Each time you exercise, your body will burn through improving their skills reacts fat throughout the day and night , exercise does not have to be intense to work for you , but be consistent.
I recommend the practice of regular cardiovascular exercise four times per week for 20-30 minutes per session, and resistance training four times per week for 20-25 minutes per session. This approach provides a vision
one to two , including aerobic exercise to burn fat and deliver more oxygen , and resistance training to increase muscle mass and burn more calories around the block.
Here is an exercise of the sample program can 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 or two sets of each exercise . Sit 45 seconds between sets.
* Aerobic Exercise - Pick two favorite activities , they could be jogging , rowing , biking or cross-country skiing , whatever suits your lifestyle . Perform 12 to 15 minutes after the first type , and 10 minutes
second activity . Cool off in the last five minutes .
* Stretching - Wrap your session stretching , deep breathing, relaxation and meditation.
When to start an exercise program , it is important to have realistic expectations. Depending on your initial fitness level , you should expect the following changes early .
* 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 lose more . You are building muscle and fat loss .
* After six months - start losing weight quickly.
Once the commitment to train several times a week is not all. You should also change your diet and / or eating habits , "says soceity . Counting calories or calculating grams and percentages for certain nutrients is
impracticable. Instead , I suggest these easy guidelines to follow :
* Eat several small meals (ideally four ) and a couple of small snacks throughout the day
* Make sure every meal is balanced - to support protein the size of the palm as lean meats , fish, egg whites and dairy products, fist-sized portions of complex carbohydrates such as whole grain bread , pasta, wild rice , multigrain cereal and potatoes , and lots of vegetables and size of a fist
fruit
* Limit your fat intake to only what is necessary right flavor
* Drink at least 8 August - Oz. Water glasses all day long
* I also recommend taking a multivitamin daily to ensure that you . Get all the necessary vitamins and minerals your body
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