A healthy lifestyle orfitness planis a combination of optimal food choices (unrefined carbohydrates, soluble and insoluble fiber, grains, fresh fruits and vegetables, lean cuts of meat and fresh fish) regular exercise (a minimum of 1 day strength training and 2 days cardiovascular w/ intervals not to exceed 3 strength and 5 cardio consecutive workouts for more than 3 weeks or 21 days), and rest. Some researchers say 10 hours /week depending on your lifestyle. The benefits of this fitness plan can be tremendous; unfortunately, most of us fall into 2 categories when it comes to afitness plan:
90 % hit the first week hard, 2nd week…kinda yea, 3rd week…something came up, 4th week…nothing... 10 % pay the money… take the time… follow most of the directions and recieve the benefit.
The golden key isconsistencywhich is not a salable item. You cannot buy it. It is learned. There is no exercise, no pill, nothing will ever be as powerful to a fitness plan.
I know a 38 year old scheduling angioplasty. She is diabetic and her hair is falling out… fast food diet and no exercise. I also know a 62 year old competing in this year’s Ironman in Hawaii. He had to win a sanctioned race to get a ticket. The word here iswin.
Following is a sample program (exercise prescription) that is really simple. It works. Try it and be consistent .You can do it.
Breakfast(less than 400 calories… choose one) Cereal: something Kaishi & skim milk, or real oatmeal & skim milk, or 2 boiled eggs
Snack(150 calories) Fresh Fruit… organic when possible
Lunch(less than 500 calories) 6” Subway
Snack(150 calories) Balance bar - honey pnut
Supper(less than 800 calories) Lean meat or fish Colorful veggies (1/2 cup) Whole grain bread (1pc, lightly buttered)
Exercise:
Try this every morning...10 pushups, 10 crunches and 10 squats...increase this to 15 in 2 weeks and 20 in 2 more weeks.
