Beginers Basics to Fitness

Fitness Basics

This information is to help you in the right direction to improve the health of your life. Along with the proper exercise routines and nutrition, comes the proper supplementation! We want to see you achieve your goals and lead the healthiest life possible. We provide many different health supplements to assist you in that goal.

First things first.

Those long-term gym contracts, starvation diets, excessive aerobic exercises, and improper training techniques don’t work. Companies that use these methods are misleading you with unproven technology and advice and more importantly than that, they don’t care about you.

I am sure you have seen some short-term results, but if your goal is to have a happier, healthier more productive life forever, then those choices aren’t the answer for you. You’ve probably already tried and know exactly what I am talking about…they don’t work. Ultimately, you end up getting discouraged, you stop everything and finally you default back to your old habits. Take the first step - stop that behavior right now.

Second.

Start mapping out what you want out of life. If it involves a healthier lifestyle, then you need to identify a qualified program or trainer that can assess your current situation, provide nutritional assistance, and an exercise program that helps you achieve your goals. This isn’t the easy way, but it is the right way – you’ll thank yourself once you take that step.

That’s it for now. Remember, when getting started…stop all that craziness and map out a plan for yourself. If you want to learn more, continue reading below.

Gym Vs. Trainer

Prior to getting started - you have to make a choice - Do I go to a gym or do I hire a personal trainer? My advice - think about the following four things when making your choice:

What is right for me - does it fit into my fitness plans and are they qualified to help me achieve my goals?
What will I be comfortable with over the next 3, 6, 12 months?
What will motivate me to better health for life?
What can I afford?

There are definitely Pros and Cons for either choice. Gyms have been relatively successful in helping people lose weight but what they have not been successful in, is helping people maintain their weight loss. This is the problem on which we need to focus. According to the National Institute for Health, most people experience significant weight regain in the first year following termination of a weight loss program with complete or almost complete weight regain in five years.

Remember your goal should always be about lifetime health. You can do it! Plan the work, work the plan - and most importantly, make it fun!

Make Small Changes

You're half way through the year….how's that vow to "shape up" coming along? Are you still doing something….anything? Most people I've met have stopped and they tend to see themselves as exercise failures. You shouldn't! The real problem is often the classic mistake of doing too much, too soon… this is a familiar failed fitness scenario called the "either-or" phenomenon: You either go to the gym for an hour or do nothing.

You can make a difference if you do something everyday…the important factor is that you commit to changes and make them a permanent feature of your life. Start small…here's two examples - Park in the farthest space in every lot and when you are at work use the bathroom on another floor and take the stairs to get there.

Build on these small changes over time, these activities can add up to important health benefits such as preventing weight gain and helping to regulate blood pressure, blood sugar and blood cholesterol.

And remember, the people most likely to meet their fitness goals start from the inside out: They don't make the changes for a spouse or for a doctor, but for themselves.

Healthy Heart

If you didn't know, you need to realize this, exercise and proper nutrition create awesome cardiovascular benefits. According to the American Heart Association, people who get regular exercise are less likely to have a heart attack and/or die from heart disease, other positive benefits include:

a reduction in your LDL "bad" cholesterol and an increase in your HDL "good" cholesterol
lower blood pressure
the stimulation and creation of new blood vessels that reduce clogged or diseased blood vessels
lowers the risk of "hardening of the arteries"
and finally, it helps control obesity and diabetes

In fact, when weighing coronary risk factors, the effect of not exercising has been compared to the effect of smoking a pack of cigarettes per day! Exercise also offers a number of important emotional benefits, stress management, reduces depression, increases confidence and self-esteem. Consider walking with one of your children or as a family to improve communication and teach healthy habits that will last a lifetime, especially now more than ever since obesity in children is on the rise.

Remember your goal should always be about lifetime health!

Obesity

The vast majority of overweight adults trying to shed pounds aren't getting enough exercise. According to the Centers for Disease Control and Prevention 60% of American adults are overweight and half of that group is trying to lose weight.

I know the obstacles are high, the availability of more food that's higher in calories, sugars and carbs, coupled with the growth of the fast-food industry and the increased marketing of snack foods doesn't make it easy on you. Unfortunately, far too many of you have accepted the difficulties associated with being overweight and now your looking for the quick fix in the form of ineffective remedies. LISTEN TO ME! Don't do it! Map out your destiny and commit to a healthier lifestyle.

Remember, the people most likely to meet their fitness goals start from the inside out: Do not make changes for a spouse or a doctor make them for yourself!

Fat Loss

Pay attention out there to some of the crazy advice being peddled. There are scores of physicians and trainers who offer and recommend nutritional regimens that, though they will decrease body weight, will do so by decreasing both fat and muscle and losing muscle is the last thing you want to do.

The more muscle you have, the greater amount of calories you burn. If your program causes a loss of muscle tissue, no matter how small, it permanently decreases your metabolism. Muscle loss also leads to weaker bones and decreases joint and connective tissue stability.

Even strenuous aerobic activity while dieting will not prevent muscle loss and can actually expedite it. Loss of muscle tissue is the reason why dieters often gain back the weight they lose, you've heard the name before the "yo-yo diet" syndrome. By and large, Americans are not over-fat because they are inactive and eat too much fat. They are over-fat because they are losing muscle and are eating too much - of everything.

Remember, plan your road to a healthier lifestyle, ask questions and never be satisfied. Your goal should always be about lifetime health.

Strength Training

Did you know that strength training increases the number of calories your body burns at rest as much as 7% a day, according to a recently published study, which adds to the evidence that this type of exercise is important for weight loss.

Lean muscle is like a car engine. It burns the gas, or in this case calories, and provides the power to get you from one place to another. The bigger the engine, the more fuel the car can burn. The larger the lean muscle mass, the more calories your body burns at work and at rest.

Most people who weight train lose fat as they gain muscle and often drop down a size or two in clothing after they start a program. Fat takes up so much more space than muscle. It's bulky and less dense. A pound of muscle is about 30% smaller than a pound of fat.

As always when creating a weight loss program, nutrition and an aerobic exercise along with strength training will have a profound effect on your overall health.

Remember your goal should always be about lifetime health.

Water

You want to look and feel better or have more energy? Then I have the solution for you, you need to drink yourself fit, no not Bud Light. I am talking about water. Drink yourself fit with water. One of the best things you can do for yourself and your family's health is also one of the easiest - drink more water. I briefly touched on this point last week and the more I thought about it, the more I felt I needed to impress upon you the importance of water and how it can impact your life. Most people don't realize how important drinking water is to their health.

If you didn't know, water makes up about 70% of your body. That is huge when considering how important water can be in maintaining a healthy lifestyle. Drinking the right amount of water will help you have more energy. Not only can you exercise longer, you are also more alert mentally when your body has its full complement of water. It also plays a key role in helping you control your weight by spurring your metabolism.

And finally the biggie, and I know this is huge for you ladies, water is the best treatment for fluid retention. Fluid retention is just a signal that the body needs more water, so it holds on to every bit it can. So, don't stop drinking water, drink more water! Remember your goal should always be about lifetime health, drink water along the journey and make it fun!

Nutrition & Weight Loss

It's time to talk nutrition and weight loss. Don't laugh, I know this is a huge topic to cover and there is no way I can hit all of the information out there but here's some simple rules that I think can really have an impact on your life.

Water! this is essential to your body, drink lots of it, rule of thumb 8, 8 ounce glasses a day
Frequency! Stick to 3 meals a day with NO snacking in between. For faster results try "time restricting eating" or Intermittent Fasting
Moderation….eat a little less of everything

For weight loss focus on losing no more than 1/2 - 1 pound a week for older teens, and 1 - 2 pounds per week for adults. If you're anxious to lose weight more rapidly, consider the following. On less than 1,200 calories a day it's very difficult to get all of the nutrients you need for good health. For most people, a diet of less than 1,200 calories creates a rate of weight loss that isn't healthy. During rapid weight loss, your body will sense famine (starvation) and your metabolism will slow down to conserve energy. This, of course, is exactly what you don't want. Exercise with a less severe diet helps to maintain a higher metabolism. This is the best combination for weight loss and weight maintenance over time.

Setting Goals

Setting Goals is very important when beginning a workout program. First off you do not want to set your goals to high so that you get discouraged and end up quitting the whole program all together.

So to begin sit down and find out what you are wanting to accomplish. Is it that you want to loose weight? Maybe you want to loose fat while increasing lean muscle mass? These are the types of questions you should have for yourself before starting. Once you have answered this question next comes how are you going to reach that goal. Now we all know there are going to be obstacles in the way.

Make sure you work that into your program. Make time for your workouts. Also make it convenient for yourself. After setting the short term goals of how you are going to get to this point get a journal.

Write everything down! This way you can see how you are progressing through you program. This will help to motivate yourself. Also take before and after pictures and weigh yourself once a week.

Next setup a nutritional plan to help you reach your desired goals. Finally decide and choose which supplements are going to help you reach your goals.

Start off with a protein supplement, complete multivitamin and maybe a meal replacement. This will definitely assist you in reaching your goals. Once you have done these first few steps you should be well on your way to success!!

Good Luck!

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