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Basics


"COMMITTED TO FITNESS LIFESTYLES"       



Here are a few tips to help you start wisely. Taking your time and doing things right typically are not a 90 Day miracle. There are few people who can achieve it, and fewer succeed without injuries or side effects. Read through the TIPS we provide, apply them and you will have great success.


Below are FITNESS FACTS to get started. 

These are the 7 Rules to remember as you begin your journey to become "As Fit As You Can Be!"

1)  Start where you are & with what you have.

       a. -contrary to infomercials, you don’t “need” anything.

       b. -you can use what you have at home to get started.

       c. if you can afford to buy the latest DVD's or equipment, nice! Just use it wisely.

       d. honestly, any affordable DVD will be good if you commit to press PLAY everyday, do your best

          and forget the rest.

      e. -remember, re-conditioning is teaching your body to do more and eat better than

           it’s used to doing.

2)  Discover your “Why”

     a. -discuss it with several trusted individuals until you're clear as to why you want to be fit. This will be

          the foundation for long-term results.

      b. -write it down in your fitness workbook, your phone, PC, pad, etc.

      c. -your why will be your motivator when you want to make excuses and encourage you to reward yourself

          for your accomplishments.

      d. -your why must be greater than a few goals (like losing 25lbs for a reunion). It must be future focused which

            describes the results of many goals achieved over months and even years.


3)   Be Nice/Be Patient

     a. -don’t be hard on yourself if you miss a few workouts or eat junk food. Don’t give up or punish yourself

       by working out extra the next time.

     b.-be patient with results, few people actually achieve 90 Day Results.

     c. -you are developing new habits to eat better and manage time to workout, this takes time.

 

4)   Perfect Timing

         a. -it took you a “long time” to get out of shape, it will take you “some time” to get it back and

          reach new levels that surpass your past.

         b. - long-term results/benefits are developed one day at a time.

         c. -biologically, we’re all different and our physical systems react differently. Not everyone loses

          fat and gains strength at the same rate.

             There are complex oxidative, metabolism, digestive and recovery rates which are affected by

          gender, age, past physical history, genetics and health history. So don’t compare yourself with

          others!

         d. -find your optimum time to workout.

 

 

 

 

5)   Exercise Basics

         a. -use the RPE scale to determine your starting point and establish a baseline.

        b. -journal all your exercises on a workout sheet. This is required to move to the next level.

 

                RPE- Rate of Perceived Exertion

                It is imperative that you do this with all your exercises. It’s your baseline/starting point.

 

                EXAMPLE

                Chest Press- Machine

                1-Set a weight amount you know you can lift.

                2-Execute with the proper form 10 reps only.

                3-RATE  1-too easy     10-extremely hard


            Depending on your current fitness level, the chart changes to fit you!

 

                        For Re-Conditioning 

                        For Strengthening

                        For Endurance

                       

                 Depending on your fitness level, the number of days  for cardio and resistance will vary.

                        R= Resistance (weights)

                        C=Cardio

                                            

                        30C= 30 minutes of Cardio

                        60C= 60 minutes of Cardio

 

                            MON- 30C + 30min R

                            WED- 30C + 30min R

                            FRI-   30C + 30min R

 

                            TUE- 60C

                            THU- 60C

 

                            SAT   Optional / Free

 

                            SUN  Off

 

 

 

6)   Rest & Recovery

         a. -in the beginning you may need a few extra days off here and there. It’s ok. It’s more important to be

          fully rested and fully recovered to get the best results on your next workout.

         b. -it takes time to get to the point where you can workout everyday and feel energized instead of wasted.

          Don't worry, you will get there!

         c. - a great ratio has a balance of cardio and resistance Beginner- 3exercise/4off. Pro- 6-on & 1-off.

         d. -rest is crucial to your fitness goals just as training, consistency and intensity.

 

 

 

7)   Food, Fun & Frame of Mind

         a. -food facts, if you eat more than you burn-you get fat. If you burn more than you eat-you loose

          weight.

         b. -eat to compete. By this I mean eat food that sustains and carries you strong without 5 –Hour energy

          drinks, Monster, Red Bull etc. If you need any of these, your diet is messed up and you are not eating

          the proper foods.

         c. -just think for a minute, what if you’re going to do a high intensity cardio exercise for 30 minutes.

                 *A candy bar is 10 minutes of energy before you crash and burn.

                *An energy bar will help you finish but your body is starving when you’re done.

                *An energy drink is a legal artificial energy replacement not a food supplement.

 

                            Q- What’s best for your body when re-conditioning or for any sport?

                            A- Good healthy meals the day before and a few hours before exercise (normal eating)

                         carries you through, burns efficiently, contributes to help raise metabolism rates and

                         helps you finish strong.

 

                 *All Supplements should fit your overall fitness plan and are a must for optimum results.

                 *Be careful, some supplements may exceed your caloric intake and or hinder your objectives.

                 *Do your homework before you spend a dime. There is NO Miracle PILL! Weight loss is only

               one part of fitness.

             *Some "Low Fat/Low-No Sugar" consumables are more dangerous and loaded with chemicals.

 

        d. -eating junk food. It will show up during the next workout. Fatigue and nausea is a common

           indicator you had burgers and fries or food without substance. Studies show that they settle in your

           body in 3-4 hours. Unfortunately, they burn like a dry patch of grass under intensity and leave you

           fatigued.

         e. -food management- 6 to 1. This is recommended. For 6 days choose wisely and make 1 day a

          junk food day. Any cravings you get during the 6 days, table it for your junk food day. This helps

          deal with the mental battles you’ll experience when you get cravings for some of your favorite not

          so healthy foods you like to eat. The crazy thing is that when your junk food day rolls around, you

          don’t want to eat that anymore. In time, your definition of junk food will change. Don’t diet, instead,

          Meal Plan.

 

                        Until you master "Meal Planning Skills", watch what you eat.

Reduce sugar, artificial sweeteners and simple carbs like some breads or pastas.

 

                               


 

 

             FITNESS BASICS -- Do you know?                                                                                    

Many people believe myths about health, food and fitness. Here's a question to test your knowledge on the basics of fitness.


1. Cardiovascular Fitness is:

a. a good heart rate while doing cardio.

b. the ability of the heart, lungs and veins to supply oxygen-rich blood to the body during physical activity.

c. sometimes called cardiorespiratory fitness.

                                                                              


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