Achieving Good Health and Fitness: A Comprehensive Guide

Maintaining good health and a fit body involves a balanced diet, regular exercise, proper hydration, sufficient sleep, and stress management. Consistency in these habits is key for long-term well-being.

Commitment to a Healthier Lifestyle

So, you've decided to commit to a healthier lifestyle. Although this decision can seem daunting, practicing healthy habits doesn't have to be hard. Instead of feeling overwhelmed, start by using the power of vision.

Visualization

Sit in a quiet place and think of your fitness goals. Close your eyes and imagine looking in the mirror and seeing a fit and younger version of yourself. Imagine feeling full of energy, free of illness, and more fun-loving throughout the day.

Eating for Fitness

To achieve this vision and become fit and healthy, you need to eat well for proper nutrition and do both cardiovascular and strength training. Follow the guidelines below to see the results you desire quickly and easily.

Water

Drinking filtered water helps remove metabolic wastes and toxins, providing you with more energy for your activities. Aim for two to three liters per day.

Avoid Sugar

Avoid sugar as it can keep you fat and set you up for sickness. Try the sweetness of stevia, a natural herb found in your local health food store. Stevia will keep your blood sugar stable while aiding in fat loss.

Eat Regularly

Eat every 2.5 to three hours to rev up your metabolism for quicker fat loss, keep your mind sharp, and provide consistent energy throughout the day. Learn to eat until you are satisfied and not overfull.

Essential Amino Acids

Get your eight essential amino acids by having protein at every meal or food-combining. Try a high-quality protein shake.

Choose Raw Foods

Eat "raw foods" every day as they are live foods and give you energy. Choose organic for their incredible taste and to avoid unwanted pesticides and herbicides toxins.

A nutritional counselor can help you create healthier habits and tasty alternatives that fit your lifestyle.

Cardiovascular Exercise

Cardiovascular exercise is vital for overall fitness. See your healthcare provider before beginning any form of cardiovascular exercise, especially if you are obese.

Week One

For the first week, aim for a one-hour walk every day. After week one, aim for three to five days of cardio training for 20 to 60 minutes as recommended by the American College of Sports Medicine.

Cardio Tips

Exercising too soon after a full meal can compromise oxygen and nutrient delivery to your working muscles. Always start with a warm-up and end with a cool-down for five to ten minutes at a low intensity.

Stretch before, during, and after exercise to improve your post-workout recovery, keep you pain-free, and raise your energy levels.

According to Chad Tackett, president of Global Fitness, your heart rate should maintain the "Healthy Heart Zone," which is 50 to 60 percent of your maximum heart rate. In this zone, 10 percent of carbohydrates are burned, five percent of protein is burned, and a whopping 85 percent of fat is burned.

Strength Training

This exercise component, known as strength training, resistance, or weight training, is essential for overall fitness.

Recruit a Personal Trainer

A personal trainer can save you time by tailoring a fitness program to get you results faster and safely.

Watch Your Speed

When performing your exercises, use slow controlled movements. Count one to two seconds for each lifting movement and three to four seconds for each lowering movement.

Start with Light Weights

The tendency to use too much weight typically results in poor form, reducing your ability to get results while increasing the risk of injury.

Change Your Routine

Change your routine every six to eight weeks to continuously challenge the body, avoid plateaus, and keep progressing. This can be done either by revamping the entire workout or just by changing a few exercises.

Avoid Overtraining

Avoid overtraining by ensuring you are not training the same muscle group two days in a row, with the exception of abdominals. Signs of overtraining are feeling burnt out, weak, and/or sore.

Conclusion

Imagine how incredibly you can feel after following these principles. If others can do it, so can you. Go for it!