Losing Weight and Getting Fit

In this pandemic era there are two great practices that benefit health and immunity and they are Losing Weight and Getting Fit. The combination of the two help us feel great and make us ready for more recreation.

Losing weight and getting fit are a jump into discipline and new routines .As they become daily routines, we have adopted a new lifestyle that benefit us in every way.

There are Five Keys to Losing Weight:

1. Calorie Restriction
2. Reducing Bad Carbs of Sugar and White Flour
3. Drinking Half Our Body Weight in Water Ounces
4. Intermittent Fasting (accelerates the process)
5. Replacement Meal Shakes (accelerates the process)

Notice I did not include exercise. You can lose weight without exercise, but exercise does support the process and is necessary for most body functions. Drinking half our body weight in water ounces means a 200-pound person drinks 100oz of water a day. Intermittent fasting is consuming within a window and allowing the digestive process to rest. 8 hours for eating and 16 hours of rest is a good start.

Replacement meal shakes can provide nutrients not consumed on a limited calorie diet. They also give the body a rest and extend the fasting period. You can add fruit and even nut butters to the shake to provide more nutrition and satiety.

Adding Exercise to Daily Routines

Getting Fit Can Include Two Main Phases:

Basic Fitness is a combination of strength building and cardiovascular development. There are many aspects of each. In weight training there are four main phases and in cardiovascular development there are four main phases.

In addition, gaining flexibility through practices such as yoga and floor exercise greatly increases our over all fitness and health not to mention the benefits to our nervous system and spiritual development.

The four phases of strength building that a Personal Trainer would prescribe begin with floor exercises to develop balance, form, and begin stamina nurturing. After this phase, moving to machines is a good step. Machines allow the trainer to maintain form while adding to weight strength.

Finally the exerciser can move to free weights with dumbbells and barbells. Machines, free weights, cables, and floor exercises can be utilized for a well balanced program. An important objective is to avoid injury by always using good form and jumping to too much weight.

Weight programs begin with light weight and 25 reps in 3 sets. The exerciser is only lifting 40% of one lift capacity (a guess at the beginning). This can be repeated every day for 5 days because the muscles develop stamina and do not need recovery. The next phase is heavier weights (40% to 60% of one lift capacity) and only 12 to 16 reps in 3 sets which train different muscle fibers. At this point, the exerciser might need to restrict training to four days a week.

The final weight lifting phase is lifting up to 95% of one lift capacity for 5 to 8 reps in 3 sets. In this phase the lifter is developing size and maximum strength. Heavy lifting may only be engaged once or twice a week with resting a day after each work out.

Cardio Development

In cardio development with walking and running, there are also four phases. The beginner might start with 10 minutes a day of walking. He tries to build to a half hour a day five days a week and then an hour. In the beginning, the exerciser is walking at a pace at which he could also talk comfortably.

In the second phase, the walker becomes a runner but is still exercising at a pace where he can talk comfortably. Intensity is increased with intervals in which the speed is increased, and the duration of intervals is gradually increased. Then the rest between intervals is decreased.

The third phase includes greater intensity of intervals up to 80% of capacity in which he is exercising anaerobically so that he can no longer talk while exercising and is going into deficit oxygen utility. This phase of intervals may be engaged maybe twice a week with the other days at phase two levels.

The fourth phase is for competitors. The exerciser is exerting up to 95% in intervals practicing for sprints at the end of races. This phase maybe utilized once a week with the other days also at phase two intensity.

The two practices of losing weight with diet practices and building strength and stamina with exercise result in great fitness. Everyone has their own goals and capacity. Some may target running a 10K while others want to run a marathon.

Find your level of fitness and diet control and make this your new lifestyle.

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Read a good book on changing your lifestyle with weight loss, building strength, gaining flexibility, and aerobic fitness. The 3 Week Plan