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7 Days To A Healthier Life
How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night. Exercise doesn't have to be intense to work for you, but it does need to be consistent.
Engage in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
- Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
- Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
- Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
- Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
For those of us who have an aversion to, "exersise," note that there are many non-exercise forms of exercise that we can use as an alternative to traditional exercise. They include:
- Get a pedometer (step counter) and increase your steps taken daily. Shoot for 10,000-steps-per-day
- Having sex can burn an average of 150 calories
- Vacuuming or mopping the house can burn as many as 245 calories
- Taking a hike can burn 400-800 calories
- Dancing can burn 200-500 calories an hour
- Plaing an interactive video game, like Guitar Hero, can burn 100-300 calories in 30 minutes
- You will burn more calories if you stand at your desk, or while on the Internet, rather than sitting
- Enjoy rebounding, using a mini-trampoline, while watching TV
- Rate other oportunities for exercise and calculate calories burned by visiting our Activity Calculator
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
- From one to eight weeks -- Feel better and have more energy.
- From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
- After six months -- Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
- Eat three smart meals, folloed by a one-ounce serving of healthy dark chocolate, and a couple of small in-between meal snacks throughout the day
- Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
- Limit your fat intake to only what's necessary for adequate flavor
- Drink at least eight 8-oz. glasses of water throughout the day
- Take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
Enjoy the leaner, healthier and happier life, we all deserve.
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Think back to the last time you were on a diet... Remember everyone watching what you ate? The grapefruits, pre-packaged (obviously labeled) frozen (or suspended animation) TV dinners, homemade diet soup(s), powdered drink mixes, etc… You just knew those people were pointing, talking about you behind your back, saying, "Oh, look! She's on another diet, and this time..." blah, blah, blah...
But now that you're on the Chocolate Weight Loss Diet - what will they think when they see you eating chocolate? They'd never guess you could possibly be on a diet. Nonetheless, if you follow the simple rules, your excess pounds will continue to drop.
Nobody makes fun of a weight loser eating chocolate, although they may become jealous and ask: "How did you do it?" because they, too, would like to eat chocolate, lose weight and be healthy.
There is certainly no negative diet stigma related to those who embrace the - Chocolate Weight Loss Diet - in fact, it is the-diet that an overweight America has been craving, err... waiting for.
Note: Any quotations lifted from this site must include the following credit: David M. Masters, author of The Chocolate Weight Loss Diet. No other use is permitted without direct authorization from the author.
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