Fitness Components
The following are the KEYS to your health and fitness and any fitness goal for that matter. They work in conjunction to create the optimal “HEALTHY BALANCE” needed to sustain your system.
Depending on your goals, life style, activity level, exercise choices, body type and genetics, one must learn through education and trial & error how to manipulate these components to achieve your desired fitness goals. It takes time for your body to adapt, be patient and consistent it will payoff.
Results are directly related to diet quality, exercise choice and intensity level.
Diet:
Your diet is 60% to 70% of your results, you will always eat more frequently than what you exercise.
Calories consumed VS Calories expended is what it boils down to. (thermodynamics)
Eat more & exercise less = increased body fat% decrease muscle mass. (fat and out of shape)
Eat less & exercise more = decrease body fat % increase muscle mass. (fit lean in good shape)
It is all about portion control & nutritional value for each meal, along with a variety of foods consumed throughout the week. Keep in mind which meats you have consumed frequently during past few days, mix it up; beef one day, poultry the next, pork, seafood and so on…go vegetarian for a couple of days.
Analyze your meals and identify what are Proteins, Carbohydrates, and Fats.
What is the % and quality of each component in that meal? Most meals tend to be 60% carbohydrates, 20% often less proteins, and 20% often more fats on top of that add sugars.
To lean down the % should be more like:
Proteins: 30-50% Carbs: 15-25% Fats: 10-15%
General rule whatever is "white" bread, rice, pasta, noodles, potatoes keep to a minimum, eat more meats and vegetables instead. Eat right 5 out of 7 days a week and your good,
Organic unprocessed foods highly recommended.
General rule whatever is "white" bread, rice, pasta, noodles, potatoes keep to a minimum, eat more meats and vegetables instead. Eat right 5 out of 7 days a week and your good,
Organic unprocessed foods highly recommended.
Cardio:
Exercise for your cardiac & respiratory systems (heart & lungs). ie running, cycling, swimming.
Sustained kinetic movement for an extended duration of time resulting in elevated heart rate, increasing oxygen intake to supply the working muscles with oxygenated blood.
Its the least you should be doing 3 to 4 times per week.
Weights:
Lifting weights is what really shapes your body, gives you functional strength and maintains bone mineral density. If your serious about firming / toning and looking & feeling fit and strong for the rest of your life you got to lift weights. You could for go cardio altogether if you did weights in a circuit format.
Your muscles are your fat burning machinery ie metabolism.
Flexibility:
Determines range of motion of a joint, poor range of motion will result in difficulty doing recreational activities and affect normal daily movements which increase risk of injuries occurring especially as we age. A very important and often neglected component. I recommend basic yoga class once a week.
Supplements:
Gives your body the required daily amount of vitamins, minerals and nutrients needed to operate at optimal levels. The fact is this,,, we cannot get ALL the required daily amounts of vitamins, minerals and nutrients we need from just the food we eat in a day due to time constraints, food choices and availability. Supplements fill in the deficits, provide the extra your body needs and accelerate your results.
Consistency
Through repeation comes adaptation, which is the fruits of your efforts.
Consistency with ALL the above mentioned components this is the quickest, safest and healthiest way to reach your goals and sustain them. Otherwise you're in a constant “tug of war” with yourself doing one thing right and sabotaging your efforts by another.
If your consistent with the above components 5 out of 7 days a week your good.
If your consistent with the above components 5 out of 7 days a week your good.
Rest & Recovery:
This is the time your body uses to repair and make itself stronger, it can only do this by being fed the right food and getting enough rest.
If you don't rest your body will feel fatigued, low energy and shut itself down. ie get sick.
Feeling exhausted and low energy is normally attributed to either lack of sleep, poor diet choices and over training.
In general one should take at least one full day off from exercise per week for muscle repair and recovery depending on the frequency, duration, intensity and type of workouts you're doing.
Diversity:
Diversity of movements challenges your body, keeps your skills sharp, curbs boredom and gives you confidence to attempt new activities and makes you a well rounded activity capable individual.
Its said variety is the spice of life, this particulary applys to your workouts, "MIX IT UP"
