The best way to attain optimal fitness is to divide the task into its three basic components: proper nutrition, cardiovascular training, and muscle strengthening. But remember, simple is not the same as easy!
Nutrition
Avoid simple carbs, seek protein, and maintain moderation.
When developing a healthy eating plan, focus on making small changes you can maintain.
Begin by avoiding simple carbohydrates whenever possible. These quickly absorbed, calorie-dense molecules are found in mainly in refined sugars and white flour and are found in most prepack-aged, processed foods. You should even avoid eating sweet fruits after the early afternoon due to their high sugar content.
Instead, consume the complex carbohydrates found in whole grains, and try snacking on a plate of green veggies, such as broccoli or cucumber.
Replace the calories missed from eliminating your sugar fixes with the filling, slow-to-digest proteins, found in nuts, legumes and lean meats. These will also help you maintain a healthy muscle mass.
You can also lose weight by eating only until you feel about 60 per cent full, even if that means adding an additional meal or healthy snack each day.
Cardio training
Cardiovascular exercise is 100 per cent required in any fitness routine because it helps to burn off extra calories, even later when you are at rest.
You can choose from using the stationary bike, treadmill, stair climber, and other pieces of indoor equipment. Or you can get outside and go hiking, walking or cycling.
To achieve the best results, significantly elevate your heart rate for 20 to 50 minutes at least four times each week. To do so, keep your heart rate, measured in beats per minute, above 60 per cent of your maximum, which can be determined by subtracting your age from 220.
So, if you were 45 years old, that would mean maintaining 105/bpm for at least 80 minutes per week.
Strength training
The final key to attaining optimal fitness is a regular strength routine, for both men and women.
Your lifting program should feature exercises for every major muscle group, including your chest, back, limbs and abdominals.
You can get good results by performing your strength routine twice weekly. But if you're serious about muscle gain, you can consider strength training up to five times per week, just be sure not to neglect your cardio.
To improve tone, perform three sets of about 12 moderately challenging repetitions per exercise.
For bulk, do three sets of up to eight difficult reps, or until failure.
Be sure to talk to your doctor before starting any fitness program.
