How Diet And Fitness Work Together
Most of us have been at a place in our lives where we are struggling to regain our physical fitness. The accumulation of a few – or many – pounds over a few years, a sedentary lifestyle spent sitting at a desk, and a chaotic schedule that has not allowed much time for ourselves have all contributed to an unhealthy body. But for those of us looking to right the wrong and get healthy, there can be no greater connection between diet and fitness.
Overall health comes with a strong body that is being fed nutritiously and is physically active. Most of us understand that in order to lose weight and get healthy we must combine diet and fitness through a concentrated and consistent implementation of a healthy food plan and exercise regime. There is no way around this formula; for all the magic diet pills and get healthy quick schemes – it all comes down to this simple combination. And if you ignore the combination then you will ultimately fail at achieving long term health.
To begin a diet and fitness regime you must first know where you are starting. Begin with your food intake and look for ways on a weekly basis to begin eliminating those food groups that are contributing to weight gain and an unhealthy lifestyle. Many people, when embarking on a new diet plan, will eliminate everything right away, and while this may hold up for a few days or even weeks, eventually that person will go right back to their old eating habits. The key word here is “habit” and in order to establish a new habit you must do it slowly. For the first several weeks focus on removing those food groups that are high in saturated fat, or greasy, fried foods. Begin adding more fresh fruits and vegetables and lean proteins into your diet. Following this, begin to eliminate those items containing sugar including products made from white flour. Instead, introduce products that contain whole grain or wheat. Move towards a diet and fitness program that focuses on whole, natural foods and avoids any food that is processed in any way and is therefore likely to contain sugar and preservatives.
A diet and fitness regime must also account for physical activity and this should be moved into gradually as well. Begin by incorporating small amounts of physical activity into your daily life – taking the stairs, taking short walks, stretching in the morning – and build from there. Work towards a consistent and weekly regime that includes cardiovascular exercise – such as walking, running, and aerobics; stretching and core work – such as yoga or Pilates; and weight training – such as the lifting of free weights or the use of machines.
If you proceed gradually and begin to take control of your life through food and exercise, you will soon find that your diet and fitness regime has paid off in weight loss, increased energy, and overall health.
Tags: Diet And Fitness, Fitness, strength training
September 18th, 2007 at 8:41 pm
No matter what is your age, you can look at feel your best at any age. This can be easily done by knowing how your body functions and what sort of exercises will get your at its peak.
For 40s, here is some possible workout you can try:
Cardio:
* 3 – 5 days moderately paced aerobic
* 45 – 60 mins
Strength:
* Thrice a week weights lift
* 2 – 3 set per exercise
* Start with lighter weights for 1st set
September 18th, 2007 at 9:39 pm
It would primarily depend upon whether or not you have any physical limitations, your age, what you were doing before you stopped , how long you were doing it, and how much time you want to invest in a fitness program and whether you want to workout at home or at a fitness center
The shape that you were in prior to stopping and the intensity of that program will greatly dictate where you should restart.
As a general rule and according to the National Academy Of Sports Medicine a "beginner" should start with the least amount of specific work to initiate change (more is not better, initially)
The American College of Sports Medicine recommends
Resistance Trainng – 1 set of 8 – 12 reps of 8 – 10 exercises taht work the major muscle groups…… 2X a week
Cardiovascular – 20 – 60 minutes 3 – 5 days a week
I usually have my beginning clients start with a program similiar to the following (Provided that you have no health limitations or preexisting injuries)
If this seems to easy, you can add a few sets to the Legs, Back and Chest (since they are much larger after the initial adaptation period, they will require more work than your smaller muscle groups) I have also put a link at the bottom with a bunch of articles which will help you get restarted
Day 1 – Leg Press and Squat Type exersise (Legs and Butt) 1set each – Pulldowns and Row type exercise (Back) 1 set Each, Pushups (chest) and fly type exercise 1 set each, Shoulder Press (shoulders), Tricep Dips 1 set Bicep Curls 1 set
Plank (core, abs) 2 – 3 sets
Day 2 Cardio
Day 3 Cardio
Day 4 – Cardio
Day 5 – repeat day 1
Day 6 off
Day 7 off
September 18th, 2007 at 9:48 pm
Your trainer is right in saying more cardio….cardio, cardio ,cardio. Your diet should consist of no more then 10% fat daily and of course….eat healthy food which I believe you are. As for how long it will take….you should see a gradual difference as soon as 4 weeks. Work your abs everyday….your abs are smaller muscle groups and recover quickly, therefore they can be worked everyday. Keep at it hun…it sounds like you have a good trainer so keep her/him posted!