My Daily Scribbles

How many times did you go to sleep at night, swearing, you are going to the gym in the morning, then if you change your mind just eight hours later because when you get up, you do not feel like exercising? While this can happen to the best of us, it does not mean that you should drop the ball in total when it comes to staying in shape. What people need to understand is that staying active and eating right are essential to long-term health and wellness and prevention is better than cure.

The more you know about how your body reacts to your lifestyle choices, the more you can customize a plan for nutrition and exercise that suits you. When you eat well, increase your level of physical activity, exercise and good intensity, informing you of your body that you want to burn a substantial amount of fuel. This figure corresponds to burn fat for energy more efficiently. In other words, more good eating habits exercise equal rapid metabolism, which gives you more energy throughout the day and allows you to do more physical work with less effort.

The real purpose of the exercise is to send a repetitive message to the body calling for improvement in metabolism, strength, aerobic capacity and fitness and health. Whenever you exercise, your body responds by improving its ability to burn fat throughout the day and night, the exercise does not need to be intense to work for you, but it must be consistent.

I recommend engaging in regular cardiovascular exercise four times a 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 two-punch, incorporating aerobic exercise to burn fat and deliver more oxygen, training and resistance to increase lean body mass and burn more calories around the block. Here is an example of exercise program that can work for you:

• Warm Up
  Seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warming your tendons and joints.
• Resistance Training
  To train all the major muscle groups. One to two sets of each exercise. 45 seconds of rest between sets.
• The aerobic exercise
  Pick two favorite activities, they could be jogging, rowing, cycling or skiing, whatever your lifestyle unique. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool in the last five minutes.
• Stretching
  Wrap up your exercise session by stretching, deep breathing, relaxation and meditation.
• When you start an exercise program, it is important to have realistic expectations. Depending on your initial level of fitness, you should expect as a result of changes from the beginning.
• From one to eight weeks
  To feel better and have more energy.
• From two to six months
  Lose size and inches while becoming more scarce. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
• After six months
  Start losing weight very quickly.

Once you the commitment to exercise several times a week, do not stop there. You should also change your diet and / or eating habits, “says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest that these easy-to-follow guidelines:

• Eat several small meals (preferably four) and a couple of small snacks throughout the day
• Make sure each meal is balanced – incorporating palm-sized proteins such as lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates such as whole wheat bread and pasta, wild rice, multi-grain wheat and potatoes, and Fist-sized portions of vegetables and fruit
• Limit your fat intake to only what is 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 that you get all the vitamins and minerals your body needs.

I guess that’s all I can think right now. Let me express my thanks to a doctor friend of mine. Without him, I would not be able to write this article, or to keep my sanity. Enjoy life, we all deserve it.