Shape Up in 2009
Wow! What a celebration it has been.Say hello to the year 2009 and no doubt to a few more pounds added to your festive waistline but do not worry as "for every up there's a down" in the positive sense of course.You will know for sure if you have gained weight if.....................................
1.When you get on the scale the zero passes twice.
2.Everything seems to be shrinking except the food bill.
3.You tell the waiter "I need everything in my mouth before noon tomorrow"
4.You're unlucky enough to have a gun emptied into you, but none of the bullets hit a vial area.
If your heart missed a beat when reading any of these, then read on for some "serious" tips to help you eat correctly, at least until your Birthday or Thanksgiving.
1.Eliminate junk or highly processed foods.This is an obvious guideline.These foods contain lots of sugar, sodium, and fat, and so, lots of calories. NASTY STUFF.
2.Follow the 40% to 60% low fat rule.This means when you fill your plate you fill 40% to 60% of the plate with complex carbohydrates such as brown rice,vegetables,grain products,oatmeal, or wholegrain bread.The remaining percentage should be from lean protein foods such as chicken, fish, egg whites, or lean meats.Think low fat as fat contains double the amount of calories as carbohydrates or protein.There is fat hidden everywhere in food so read labels but don't assume accuracy.
3.Drink plenty of water throughout the day and try not to let your body get dehydrated as this can reduce your energy level and this may in turn affect your ability to metabolise fat.
4.Eat high fiber foods.High fiber foods assist the digestive processes and may help to decrease blood cholesterol levels.Available in fresh fruit and vegetables, whole grains and oatmeal.
5.Eat small frequent meals.Smaller meals are easier for the body to digest and absorb and is less taxing on your system.Eating this way assures a steady flow of energy and helps to stabilize your appetite.
6.Fit exercise into your everyday routine.When you have made some simple but effective changes in your diet,you can then plan your exercise program which should include some aerobic training and some form of a resistance program such as weight training.One of the most important things to remember before begining any program is patience.To get results that last takes time.Fad diets or programs that promise quick results may be unhealthy and can backfire with "temporary improvement" instead of "longterm improvement."
I will now explain and describe the best way to perform a circuit resistance routine which can help you reach a heartrate high enough to assist in the burning of fat.It can be performed before your 30 minute aerobic session or seperately on a different day or later on the same day.The circuit should be made up of around eight different exercises which will work the larger muscle groups of the body.Each exercise should be perfect in technique, and you should take little or no rest between exercises.Perform each exercise one after the other until all the exercises have been completed, and then repeat the circuit two or three more times.
If you have any doubts about begining any exercise program, get medical clearance first.This point can not be over-emphasized or taken lightly as the body is a very complex and sometimes delicate "machine."
The most important things in preventing an injury are 1.Proper warm-up.2.Proper training techniques.3.Proper nutrition.
Added to the list would be :avoid silly stunts or showing off, don't use excessive amount of weight in any exercise, get enough sleep and rest as fatigue can cause injury, break into your new program gradually and carefully, and also use "common sense."
Some examples of types of exercises to use in the circuit routine would be:Squats and lunges to work leg and buttock muscles:Push-ups and dips to work upper body muscles such as the chest, arms and shoulders:Chin-ups or pulldowns to work the muscles of the back but also the muscles of the arms and shoulders:Stability ball crunches to work the abdominal muscles.
All of these exercises can be done at home or at your local gym but make sure you get proper instruction before you start on your routine.Have a fun workout, but remember to have a safe one also.SHAPE UP IN 2009.
