It is time to start a healthy lifestyle:Your 7 days program
How many times have you gone to sleep at night, swearing you go to the gym in the morning, then change your point of view than eight hours later because when you get up, you do not want to do sports ?
Even if it can happen to the best of us, that does not mean that you should completely abandon the ball when it comes to staying in shape. What people need to realize that staying active and eating well critical for long-term health and wellness - and that an ounce of prevention is better than cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize nutrition and exercise is good for you. When you eat well, increase the level of physical activity, and
Exercise at the right intensity, you indicate that you want the body to burn a lot of fuel. This translates to burning fat more efficiently energy.
In other words, in addition to eating habits, healthy metabolism speeds equal to, which in turn gives you more energy throughout the day and allows you to work more efficiently with less effort.
The real purpose of the operation sends a message to repeated requests to improve the metabolism of fitness, strength, aerobic capacity and overall health. Each time you exercise, your body responds by increasing its capabilities to burn fat throughout the day and night, Exercise does not have to be intense to work for you, but did not need to be coherent.
I recommend engaging in the practice of cardiovascular regularly four times a week for 20-30 minutes per session, and resistance four times per week for 20 to 25 minutes per session. This balanced approach provides
1-2 punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
* Warm up - seven or eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm up your tendons and joints.
* Resistance Training - Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
Bags year * - choose two favorite activities, they may be jogging, rowing, biking or cross-country skiing, whatever suits your lifestyle. Performance from 12 to 15 minutes of the first action and followed by 10 minutes
Activity 2. Calm during the last five minutes.
* Stretch - end the practice session of stretching, deep breathing, relaxation and meditation.
When starting an exercise program, it is important to be realistic expectations. Depending on your fitness level primary should expect the following changes early on.
* From one to eight weeks - feel better and have more energy.
* From two to six months - Lose size and inches while becoming smaller. Clothing begins to adapt more flexibly. You gain muscle and lose fat.
* After six months - Start losing weight very quickly.
Once you make a commitment to exercise several times a week, do not stop at this point. You should also change your diet and / or eating habits, says Zwiefel. Counting calories or calculating grams and percentages nutrient Obed
Impractical. Instead, I suggest following these easy guidelines:
* Eat several small meals (optimally four) and two snacks throughout the day
* Make sure each meal balanced - incorporate palm size of protein like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like bread, pasta whole wheat and wild rice, cereals, potatoes, multigrain, and fist-sized portions of vegetables and
Fruits
* Reduce consumption of fat which is necessary for adequate flavor
* Drink at least eight 8 - ounce. Glasses of water throughout the day
* I also recommend taking a multivitamin each day to ensure you get all the vitamins and minerals your body needs.
I think that's all I can think of for now. I want to thank my friend the doctor. Without him, I would not be able to write this article, or keep my sanity.
Enjoy life, we all deserve.
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