Yes, that all important question that everyone wants to know. Most people want to know, how can I stay in shape without having to do anything? The
answer to that is, you can't! If you're still reading good! If you're not shame on you, you lazy person you! So, now that we've gotten out the rif
raf, let's talk about what we need to do to get in shape. To do that, we need to understand what three things factor into our bodies physical
condition. These are, your diet, how much and how often you lift weight, and how often and how much cardiovascular activity your life includes.
If you want to get in very good shape, you're going to need to improve all of these. The first and most important thing you need to do, is change
your diet. More calories can be cut out, or packed on here, than anywhere else. In order to have a good diet you must first remove anything from
your diet that provides calories, but not protein, carbohydrates, and healthy fats. Once you've thrown out all of the junk food in your home and
replaced it with real food, you can consult this website
for the basics of how nutrition works, and
how much you need of what.
If you find that you're having trouble keeping up with your needs, you can use supplements such as meal replacement bars, protein bars, energy bars,
and whey protein powder supplements. You should also drink as much water as you can, in order to properly absorb the nutrients. Bottled water is not
created equal and you should avoid mineral enhanced water, especially those with calcium in it. This can give you a kidney infection, and kidney
stones. You should also take a daily multi-vitamin to help keep the proper levels of vitamins and minerals in your body.
After you've gotten your diet squared away, the next most important thing in staying in shape, is weight training. This is because increasing the
muscle size and mass increases the amount of calories you use at all times. Yes, you burn a certain amount of calories at all times, and the more
muscle you have, the higher that number is. When you combine weight training, with cardio training, you get a very potent combination for fat loss.
Which is good.
For directions on how to weight train properly, this
contains a wealth of information.
For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may
need a spotter for many exercises.
For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
In addition to that website, I recommend this website
as well for
understanding how your muscles work.
One type of muscle fiber is designed for endurance activities (slow-twitch muscle fibers). A second type of muscle fiber is designed for strength and
speed (fast twitch muscle fibers). The third type of muscle fiber lies somewhere in between the endurance and the strength/speed fibers.
If you want to build muscle size, you will want to do all three types of training on each muscle group. You can find a specific bodybuilding
routine for this, on many websites. If you desire to become a body builder, you should read some of their guides and especially the information
regarding diet. Bodybuilders require more protein and calories than a normal person would desire.
Cardiovascular training is key to good health and long life. If you're overweight or want to lose a degree of body fat, for that toned look, weight
training with cardiovascular or aerobic training is the way to do it. By increasing muscle size with weight training, you increase the benefits you
get from cardio. Cardio also speeds up recovery time from weight training greatly. I recommend that you look over this
for basic direction.
Aerobic exercise strengthens your heart and lungs (which make up the cardiovascular system). During exercise, your muscles demand more oxygen-rich
blood and give off more carbon dioxide and other waste products. As a result, your heart has to beat faster to keep up. When you follow a consistent
aerobic exercise plan, your heart grows stronger so it can meet the muscles' demands without as much effort. Everyone, regardless of their weight,
age, or gender, can benefit from aerobic exercise.
I would also like to add, that cross training can increase the effectiveness and the joy of cardiovascular training. A good combination is cycling
If you're like me, you get bored easily. I recommend you stay motivated by, changing your routines every now and then, and trying to do things that
you enjoy whenever possible. I enjoy cycling and swimming, so I do that rather than run on a dreadful treadmill. When I get tired of those, I may
feel like running for a day or two. Variety is the key to maintaining consistency. An ipod is a must have for cardiovascular training, and keeping a
bottle of water nearby while weight training is a good distraction between sets. As you become more adept at each form of training, you will
undoubtedly acquire new equipment at times. I recommend that you space out the purchase of new items so that you can use them to keep things
interesting as well. Always exercise with a friend when possible. Not only does it add a degree of safety (avoid the awkward "hey buddy, spot me?"),
it will keep you both more consistent.
Please remember to consult your doctor before embarking a fitness/health plan, and always follow good safety practices.
edit on 6-10-2011 by
Thestargateisreal because: (no reason given)