Most of you have likely figured out that there is no secret “Fountain of Youth” out there located in some far away land, where a quick dip will suddenly return you to the glory of your early 20’s. In addition, trust me when I tell you that there are no “magic bullet” supplements, herbs, or drugs that can visibly transform you from the Dairy Queen into Queen of Fit without discipline, dedication and shedding a little blood, sweat and tears.
You see, the truth is, there are no short cuts, and there are no secrets. The answer lies in a well-designed nutritional program and a no-nonsense exercise regimen. No extremes are necessary…only these two things: 1) Balance, and 2) Consistency. What I mean by this is very simple: in order to see and feel results you must make healthy eating and sensible exercise a part of your lifestyle, and not something you only do when the mood strikes. You must achieve the proper balance in the types of foods you eat and exercise you perform, and then you must implement them consistently. No need to “sprint,” as health and fitness is a marathon…a marathon all of us should be “running.”
When it comes to nutrition, there is no need to utilize any of the crazy, quick-fix plans that are so popular these days, which are nearly impossible to stick with for any length of time, and are often quite unhealthy. The very best way to transform your physique and boost your health is to base your diet around lean proteins (turkey, fish, chicken, egg whites, bison), plenty of vegetables (broccoli, asparagus, spinach, cauliflower), some grains (oatmeal, brown rice, Ezekiel bread/cereal), small amounts of fruit (apples, oranges, cantaloupe, honeydew, pears), and moderate intake of essential fats (olive oil, fish oil, almonds, avocados, walnuts) every day. You should attempt to consume 5-7 small meals per day, spaced about 2-3 hours apart, each containing protein for muscular tone and repair, a vegetable for vitamins, fiber and antioxidants, and either essential fats, grains or fruits for energy and vital nutrients. Calories should be approximately 10-12 times your bodyweight for fat reduction; 13-15 times your bodyweight for maintenance; and 16-20 times your bodyweight for adding muscle and keeping fat in check. Variety in your intake is also quite important, as each food has its own unique nutritional profile, and thus will serve your body in somewhat different ways.
As for the training side of the equation, it is important to again be well rounded in your approach. Remember…balance is key. You will want to include at least 2-4 days per week of weight training to build/tone/strengthen muscles and bones, which will also serve to raise your resting metabolic rate so that you burn more fat all day long. 3-5 days per week some form of cardiovascular exercise should be performed to increase circulation, enhance stamina, reduce body fat and maximize heart health. Stretching is also an important part of any complete regimen for its ability to produce relaxation, increase flexibility, and aid in overall recovery and reduction of muscle soreness.
So, as you can see, there are no secrets to recapturing your youth. All that is needed is a little hard work done with consistency and balance. If you are willing, I promise it will change your life this New Year.
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