The Way to Wellness
Before you go to bed at night, you look in the mirror and swear you’ll go to the gym tomorrow morning because you want to start changing your lifestyle for the better. Eight hours later all that motivation turns to dreadful battle to get out of bed.
While this can happen to the best of us, it doesn’t mean you should give up on your desire to stay fit. You need to realize is that staying active and eating right are essential for long-term health and wellness — and that prevention is always better than a cure.
The more you know about how your body responds to your lifestyle choices, the better you can adapt to a customized nutrition and exercise plan that is right for you. When you eat well and exercise at the proper intensity, you are training your body to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
With proper eating habits plus exercise, your metabolism will increase dramatically. You will have more energy throughout the day, and your physical works will take less effort to accomplish.
The purpose of routine exercise is to train your body in maintaining a high metabolism rate, increase your strength and aerobic capacity, which contributes to your overall fitness and health. Each time you work out, your body will increase it’s capabilities to burn fat throughout the day and night. The work out you do does not have to be intense, but it does need to be consistent.
Cardiovascular exercises and resistance training are recommended at a routine of four times per week for 20 to 30 minutes per session. This balanced approach provides an incorporating aerobic exercises to burn the existing fat in your body and deliver more oxygen around your body, and resistance training to build your muscles which will help to burn more calories around the block.
Here’s some exercise program that you can do:
- Warm Up – 7 to 8 minutes of light aerobic exercise. It’s important to warm up your body before any exercise to increase your blood flow through out your body. This will lubricate and warm-up your tendons and joints to prevent injuries during your intensive exercises.
- Resistance Training – Train your major muscle groups of your body. 1 to 2 set of each exercise and give yourself a 45 seconds rest in between each sets.
- Aerobic/Cardiovascular Exercise – Pick 2 activities of your choice. It could be the treadmill, the rowing machine, the bikes, leg press, even the skip rope. 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.
- Stretching – wrap up your work out session by stretching, deep breathings, relaxing and meditating.
It’s always important to have a realistic goal when starting an exercise program. You should be expecting the following changes depending on your initial fitness level.
Week 1-8: You’ll feel better and more energetic than before.
Week 8-24: You’ll lose size and inches and your clothes will begin to fit more loosely. You’ll become leaner while gaining muscles and losing fat.
After week 24 – You’ll start losing weight quite rapidly and as you continues to follow your work out routine, you’ll become the healthy image of your dream lifestyle.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I 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 like 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’s necessary for adequate flavor
- Drink at least eight 8-oz. glasses of water throughout the day
- I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
You can find a more detailed healthy meal plans by Isabel here. With this, I wish you success in your journey to a healthier lifestyle.
Enjoy life, we all deserve it.