The Way to Health & Vitality

 It's time to start a healthy life:

your program for 7 days

How many times have you gone to bed at night swearing you'd hit the gym in the morning, only to change your mind after just eight hours because when you wake up you don't feel like exercising?

While it can happen to the best of us, that doesn't mean you have to give up everything when it comes to staying in shape. People need to understand that staying active and eating well are critical to 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, the better you can create an eating and exercise plan that's right for you. When you are eating well, increase your level of physical activity and

By exercising at the right intensity, you're telling your body that you want to burn a significant amount of fuel. This results in more efficient fat burning for energy.

In other words, proper nutrition combined with exercise equals a 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 repeated messages to the body to improve metabolism, strength, aerobic capacity, and overall fitness and health. Every time you exercise, your body responds by improving its ability to burn fat throughout the day and night. Exercise doesn't have to be intense to work for you, but it does have to be consistent.

I recommend doing regular cardio four times a week for 20-30 minutes per session and strength training four times a week for 20-25 minutes per session. This balanced approach ensures

one or two strokes, including aerobic exercise to burn fat and deliver more oxygen, as well as strength training to increase lean body mass and burn more calories around the block.

Here is an example of an exercise program that might work for you:

* Warm-up: Seven to eight minutes of light aerobic activity designed to increase blood flow, lubricate, and warm tendons and joints.

* Weight Training - Train all major muscle groups. One or two sets of each exercise. Rest 45 seconds between sets.

* Aerobic exercise. Pick two of your favorite activities, which could be jogging, rowing, biking, or cross-country skiing, depending on your lifestyle. Do 12-15 minutes of the first exercise and continue for 10 minutes of the second.

second lesson. Cool for the last five minutes.

* Stretching. End your workout with stretching, deep breathing, relaxation, and meditation.

When embarking on an exercise program, it's important to have realistic expectations. Depending on your starting fitness level, you should expect the following changes early on.

* From one to eight weeks: feel better and have more energy.

* Two to six months - Lose size and inches while you lose weight. Clothes begin to sit more freely. You gain muscle mass and lose fat.

* In six months, begin to lose weight fairly quickly.

Once you commit to exercising several times a week, don't stop there. You should also change your diet and/or eating habits,” says Zwiefel. Count calories or calculate grams and percentages of certain nutrients

impractical. Instead, I offer the following simple guidelines:

* Eat several small meals (four is ideal) and a couple of small snacks throughout the day.

*Make sure each meal is balanced: include palm-sized protein, such as lean meats, fish, egg whites and dairy products, servings of complex carbohydrates, such as whole-grain bread and pasta, wild rice, multigrain cereals, and potatoes, and fist-sized servings of complex carbohydrates. fist-sized portions of vegetables and

fruit

* Limit fat intake to only what is needed for proper flavor

* Drink at least eight 8-ounce servings. glasses of water throughout the day

* I also recommend taking a multivitamin every day to ensure you get all the vitamins and minerals your body needs.

I guess that's all I can think of right now. I must express my gratitude to my doctor friend. Without him, I would not have been able to write this article or maintain my sanity.

Enjoy life, we all deserve it.