A Healthy Diet for a Longer Life
Exercise and eating healthy are extremely vital for maintaining a healthy, prolonged lifestyle. So many people tend to neglect these two issues due to laziness and/or lack of time, however, these days there are so many different things we can do to break the "lazy" habit. I started becoming interested in fitness and health with the death of my grandmother (who died of cancer) and the illness of my mother (who was diagnosed with Lupus shortly after my grandmothers death). Although these incidents were extremely tragic, they inspired me to take action and do something about my life and health.
What you put into your body is 60% of the equation to maintain a healthy lifestyle. Staying active is 40%. Typically every day, I start my day off with a combination of carbohydrates and protein (as i do in every meal of the day). Whole wheat toast with Nutella and 3 egg whites is a staple breakfast. It contains carbs to give my body energy and protein to help build and maintain lean muscle. After letting my food digest for an hour or so, i hit the weights.
Warming up is extremely critical to get the blood flowing throughout your body and may prevent muscle strain as you life weights. 5-10 mins of good, moderate warm-up is perfect. An elliptical machine or briskly walking on a tread mill are two good machines to use. Next, it's time to decide what body part you are going to work on for the day. On a leg day, for example, it's good to push yourself 3 counts past your weakest moment to successfully attain results (of course if you are a beginner, you should start off with 10-15 lbs and do reps 10-12 reps with sets of 2-3. It is important that you do not push yourself to total exhaustion to prevent pulling or straining a muscle and injuring yourself. That would not be a good way to start!) Typically, I will spend 45 mins to 1 hour on weights (especially legs). My sets include lunges, side lunges, squats, dead lifts, hamstring curls, and using the hip sled.
Cardio is the last step of my workout. The most effective way to burn fat is a technique known as HIIT or high intensity interval training. Push your body hard for 10 mins on a tread mill, sprinting for 30-45 seconds, then running at a moderate speed for 1 minute, then repeat) followed by 20 mins of moderate cardio on the bike or elliptical. Running can be very hard on joints, so it is important to listen to your body and ice shin splints and any other injury should you get them. Taking TIME OFF is also an important step to recovery, or every now and then just because - your body will appreciate it!
After my work out, i consume roughly 25-30 grams of protein to help repair sore muscles. There are a number of supplements available too, but these can be risky and have some odd side effects. Personally, i do not recommend taking them unless you are training for a special event and have done your research. The consequences can be nasty and life long. It's also important to get in a good meal as soon as possible. If you want to eat bacd at any point in your day - now is the time since simple carbs digest quicker and your body is still burning so many calories. Pop tarts are a good example. If you choose to eat healthy, chicken and brown rice is a simple quick option for me. Again, protein and carbs in every meal. Veggies and a glass of 1% milk compliment the meal (i drink 1% because skim milk makes it harder for the calcium to absorb into your body since there is no fat).
A light meal for dinner (spinach with goat cheese, pecans, strawberries, corn, chicken, avocado, etc) is crucial if you do not want to toss and turn all night with your heavy meal digesting. Less carbs at night will also aid in weight loss if that is your goal. A ton of water, veggies, good fats, protein, fruits, and carbs are all important and should be included in every meal if possible. Multi vitamins are a good idea as well to make up for any nutrition you may have missed during a meal.
With ample education and the will to succeed, anyone can have a healthy, happy lifestyle. If you are not on your way today, start now! Take care of your body, and your body will take care of you!
What you put into your body is 60% of the equation to maintain a healthy lifestyle. Staying active is 40%. Typically every day, I start my day off with a combination of carbohydrates and protein (as i do in every meal of the day). Whole wheat toast with Nutella and 3 egg whites is a staple breakfast. It contains carbs to give my body energy and protein to help build and maintain lean muscle. After letting my food digest for an hour or so, i hit the weights.
Warming up is extremely critical to get the blood flowing throughout your body and may prevent muscle strain as you life weights. 5-10 mins of good, moderate warm-up is perfect. An elliptical machine or briskly walking on a tread mill are two good machines to use. Next, it's time to decide what body part you are going to work on for the day. On a leg day, for example, it's good to push yourself 3 counts past your weakest moment to successfully attain results (of course if you are a beginner, you should start off with 10-15 lbs and do reps 10-12 reps with sets of 2-3. It is important that you do not push yourself to total exhaustion to prevent pulling or straining a muscle and injuring yourself. That would not be a good way to start!) Typically, I will spend 45 mins to 1 hour on weights (especially legs). My sets include lunges, side lunges, squats, dead lifts, hamstring curls, and using the hip sled.
Cardio is the last step of my workout. The most effective way to burn fat is a technique known as HIIT or high intensity interval training. Push your body hard for 10 mins on a tread mill, sprinting for 30-45 seconds, then running at a moderate speed for 1 minute, then repeat) followed by 20 mins of moderate cardio on the bike or elliptical. Running can be very hard on joints, so it is important to listen to your body and ice shin splints and any other injury should you get them. Taking TIME OFF is also an important step to recovery, or every now and then just because - your body will appreciate it!
After my work out, i consume roughly 25-30 grams of protein to help repair sore muscles. There are a number of supplements available too, but these can be risky and have some odd side effects. Personally, i do not recommend taking them unless you are training for a special event and have done your research. The consequences can be nasty and life long. It's also important to get in a good meal as soon as possible. If you want to eat bacd at any point in your day - now is the time since simple carbs digest quicker and your body is still burning so many calories. Pop tarts are a good example. If you choose to eat healthy, chicken and brown rice is a simple quick option for me. Again, protein and carbs in every meal. Veggies and a glass of 1% milk compliment the meal (i drink 1% because skim milk makes it harder for the calcium to absorb into your body since there is no fat).
A light meal for dinner (spinach with goat cheese, pecans, strawberries, corn, chicken, avocado, etc) is crucial if you do not want to toss and turn all night with your heavy meal digesting. Less carbs at night will also aid in weight loss if that is your goal. A ton of water, veggies, good fats, protein, fruits, and carbs are all important and should be included in every meal if possible. Multi vitamins are a good idea as well to make up for any nutrition you may have missed during a meal.
With ample education and the will to succeed, anyone can have a healthy, happy lifestyle. If you are not on your way today, start now! Take care of your body, and your body will take care of you!