Hello! Have you ever wondered what happened to good old fashioned diet and exercise to get in shape?
I know I have, it seems like with all the fancy gidgets, gadgets, and programs that are out there many people have lost their focus on the basics of getting fit.
So today I’m going to go over some of the basic points to keep in mind when trying to improve your health and fitness. When you break it all down, it’s really not a complicated process.
Frequency – You should aim to do a minimum of 150 minutes per week of exercise encompassing the 9 components of fitness. However, 150 minutes will pretty much keep you at a status quo. If you really want to take your fitness to the next level you should do more than that.
For more information on the 9 components you can visit my blog “How to Get Fit With a Recipe for Success” here.
Nutrition – You should eat a healthy balanced diet covering the 3 macronutrients carbohydrates, fats, and protein. If you’re trying to maintain your weight and health you should eat about 60% carbs, 25% fats, and 15% protein.
It’s ok to treat yourself to unhealthy or sugary foods once in a while, however moderation is the key and it shouldn’t be the majority of your diet.
If you’re trying to lose weight, bulk up, or otherwise change your physique you’ll need to adjust those percentages. If that’s the case, you should see a Nutritionist or Dietician to make sure you’re within healthy ranges for your goals.
Gadgets – There’s nothing wrong with using fitness devices and technology tools to help you stay on track with your fitness. As a matter of fact, sometimes they can be great in taking the guess work out of being active enough. However, you shouldn’t be so dependent on one device that you neglect certain areas of fitness.
For example, if you use a pedometer and at the end of the week you say “I’ve hit my 30,000 steps so I don’t need to do anything else,” you’re doing a disservice to your health if you haven’t engaged in any other exercise.
Now, if you’ve covered the other areas of fitness and the pedometer was just used to help with cardio for the week, that’s great! Remember to use technology with good discretion and you’ll be fine.
Commercial Workout Programs – There are a lot of good workout programs out there to choose from to help you get fit. Just be aware though, that many of them don’t cover all aspects of fitness. A good many only focus on cardiorespiratory training to help people lose weight.
Others are designed to help people bulk up and increase muscular strength. These can be good tools to help you improve certain areas, but you may need to do additional exercises outside the program to cover all the bases.
Mindset – Deciding to become physically fit requires a serious commitment. Many people decide to be more active and eat healthier just long enough to drop some weight. Once they lose 5 or 10 lbs and can get into smaller clothing, they go right back to how they were living previously and gain the weight back.
Being fit requires a commitment to a lifestyle change. This change needs to involve eating healthy and exercising on a regular basis. It’s really that simple and isn’t rocket science.
Once you see positive changes with your health, it’s important to commit to keeping the momentum going. That way your fitness becomes an all time change and not a sometimes change.
Benefits of a Healthy Lifestyle – Once you’ve made the commitment to a healthy lifestyle, research has shown you can expect to experience the benefits below.
These are based on 150 minutes of exercise per week and a healthy diet.
1. Heart – You have a lower risk of heart disease and heart attacks.
2. Diabetes – Insulin and blood sugar levels are easier to control.
3. Endurance – Your endurance level increases and you get less fatigued doing normal activities and exercising.
4. Blood Pressure – You can lower your blood pressure and help keep it under control.
5. Cancer – You can reduce your risk of getting certain cancers.
6. Strength – You can increase your overall muscular strength.
7. Energy – Sleep habits can be improved resulting in more energy.
8. Metabolism – Your metabolism is more efficient making it easier to control your weight.
9. Stress – Exercise is great for relieving stress because your brain releases endorphins. These are chemicals that put you in a better mood.
10. Life Expectancy – Your mortality rate is decreased and your life expectancy can be extended.
Summary – I’ve tried to illustrate the importance of living healthy and how it’s not a complicated concept. When it comes right down to it, the old addage of diet and exercise still rings true. If you have a healthy diet and sufficient exercise in your life, you increase your chances of living a long and enjoyable life.
The bottom line is you have to stay committed. Whether you’re just now trying to make a lifestyle change or you’ve been doing it for years, you still have to stay committed. The last thing I’d like to mention is patience. Getting in good shape isn’t an overnight process so you have to be patient.
However, If you stick to the points I’ve talked about you should see the beginning of results over a relatively short period of time. So what are your experiences with making changes to your health and fitness? If you’d like to share them please let us know in the comments.
Or, if you have any comments or questions just let me know and I’ll gladly get back to you. Thanks for reading and don’t be afraid to make that change!