Don’t we all want to look and feel better, prevent disease, live a more vital life, and improve quality of life in every way possible?
Through my experience as a fitness professional, I have found that the best fitness/wellness programs are those designed to help you achieve your goals in the most effective, healthy, and time efficient way possible.
I would like to share some important and vital steps to achieve weight loss and better health and physical success.
Optimal Nutrition: Fitness results or fat loss efforts are better if you never skip breakfast. Breakfast is the most important meal of the day. Proper breakfast is key. You should eat three nutritionally balanced meals each day and have at least two to three healthy snacks. This keeps your metabolic furnace fueled, so you burn more at a faster rate. Healthy fats are necessary for your body for several reasons: regulating hormone production, improving immune function, lowering total cholesterol, lubricating joints, and providing the building blocks for healthy hair, nails, and skin. If you are a committed constant athlete, you should eat 1 gram of protein per 1 pound of your weight. So if you weigh 120 lbs. you should eat about 120 grams of protein per day. Most of your carbohydrates should come from fruits and vegetables.
Remember that those with a high water content, such as grapefruits, tomatoes, cucumbers, melons, and strawberries, will fill you up nicely. Eliminate junk food. Fried foods and refined white sugar and breads are junk. If you’re trying to lose weight and cut fat, simply cut these foods out of your diet altogether. Drink large amounts of cool water. The recommended amount is about 8 glasses or 64 ounces of water every day. You need to drink even more when you exercise. Eat frequently throughout the day. You should eat three nutritionally balanced meals each day with two to three healthy snacks in between. Your metabolic furnace will be continuously fueled and you will burn more at a faster rate. This seems contrary to what we have all been brainwashed to believe in the past, but this is the absolute truth.
Dynamic exercise: set some short-term goals. This allows you to stay on top of your progress and stay motivated when you don’t feel like exercising. A key fitness “secret” is to keep a journal of your cardio and resistance training workouts, as well as your daily nutritional intake to ensure your fitness success. Don’t miss out on your exercise commitment to yourself. Don’t waste time, and more importantly, don’t risk injury by exercising incorrectly. Educate yourself on the best ways to exercise. I always recommend hiring a personal trainer to create a program for you and teach you how and what exercises to do correctly. Statistics show that those who understand how to exercise correctly get the best results faster. Always stretch first before your workouts. Some benefits of stretching are increased flexibility, better blood flow and muscle recovery, lower back pain relief and many other things. For maximum fat loss, you should keep your cardio low intensity.
Your heart rate during cardio should not exceed 60% to 75% of your maximum heart rate. Try to use a simple heart rate monitor during exercise so you always stay in your maximum fat burning range. Take it easy at the beginning of your fitness program. There has to be a conditioning period before it is safe to move forward more aggressively. Start with two days per week of 30-minute light resistance training (using weights or resistance machines), then cautiously and consistently add more days for best results. Always work the largest muscle groups with compound resistance movements. This means that you incorporate multiple muscle groups at once and in one exercise.
Resistance (weights or machines) is the best and fastest way to lose fat and tone and firm your body. When you have advanced in your fitness level, the exercise should become a bit more rigorous. Endorphins will rush through your veins in an intense workout giving you the “feel good” or “high” drug that will keep you coming back for more. Try to appreciate the experience and really enjoy the process. Developing the habit is the hardest part. But I promise you that if you put in at least thirty days of your fervent efforts and patience, a small investment of time will pay off with an abundance of healthy, happily-ever-after benefits.
Hormonal Balance – Many people complain that they do not see weight loss, strength improvement, fat reduction despite consistent nutrition and exercise programs. This can be really frustrating. I myself, who am 43 years old, have also experienced some of this frustration and am now seeing wonderful results after balancing my hormones through natural hormone replacement therapy. Hormone deficiency (thyroid, estrogen, progesterone, testosterone, DHEA, and human growth hormone) is responsible for many of the symptoms of aging. Severe deficiency over prolonged periods of time can lead to illness, physical impairment, disability, morbidity, and mortality. You can literally turn back time, turn back your biological clock 20 years… improve your sexual performance, eliminate wrinkles, remove excess body fat, restore hair color and growth, strengthen your immune system, increase energy and cardiac output, rejuvenate your body and mind, revitalize your heart, liver, kidneys and lungs through state-of-the-art anti-aging techniques including disease risk factor avoidance, optimal nutrition, dynamic exercise and training, caloric restriction, antioxidant therapy and, if necessary, hormonal. replacing
Hormone replacement therapy is relatively easy to treat and is readily available today. Numerous scientific studies over the past thirty years or more have proven its effectiveness in reversing the negative effects of aging.
Positive motivation: everything is the result of thought and must first be in the mind of the person who creates it before the material manifestation can exist. Our bodies, success and happiness are unconsciously inherited patterns and are our subconscious impressions. When we consciously direct our thoughts to our own desires, we do so by the same law and our results are just as absolute.
Positive affirmations are great to repeat to yourself daily to ensure a successful and positive creation. Affirmations imprint on your subconscious mind what you want to manifest in the present and in the future. Fix in your mind the image or mental pattern of what you want to manifest or create and it is sure to be realized in the material world. Visualize a mental image of physical perfection, imagine every detail and repeat; 10 times each, 10 times a day. I AM young, beautiful, healthy, happy, harmonious, loving and successful in all areas of my life. You can create your own script for your perfect mental image or pattern of your hopes, dreams, and desires: Repeat your affirmations as you look in the mirror with love and kindness.
Repetition is the key to yourself and success. Do this faithfully, honestly, rigorously, gratefully and consistently and add with it a daily routine of true spiritual practices and meditation, health, exercise and sound nutritional practices SYNERGICALLY woven into your life and the universal laws will never betray you.
For your absolute success and health
Sole De Vive~
Jeanette Clinger-Hurley, tcp, can. Health and Fitness Product Innovator 801.427-2391