gizmonel
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Fitness Basics
By Nelson Roque
As a sports nutritionist many people come up to me and ask how I can get rid of these 10 pounds I want to lose. I often get the rolling eyes look when I tell them to watch there portion sizes, drink eight cups of water and move your body for at least 30 minutes each day.
Below you will find some tips to get you started in your journey to successful permanent weight loss.
We all know that stress can have an impact on our bodies; one way to manage stress is to start an exercise program and stick to it on a consistent basis.
Four ways exercise controls stress:
1. Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, scientists have measured a decrease in electrical activity of tensed muscles.
2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endomorphin response.
3. Exercise can make you feel better about yourself. Think about those times when you’ve been physically active. Haven’t you felt better about yourself? That feeling of self-worth contributes to stress management.
4. Exercise can make you eat better. People who exercise regularly tend to eat more nutritious food. And it’s no secret that good nutrition helps your body manage stress better.
How to keep ENERGIZED…
1. Eat five to six small meals each day rather then two or three big ones, this will keep your metabolism in high gear all day long.
2. Eat fiber rich complex carbohydrates such as whole grain breads, brown rice, oats, white potato, yams, beans and legumes.
3. Always eat breakfast within one hour of waking up this is the best time to eat a balanced meal as your body has been in a fasted state for eight hours.
4. Keep hydrated! Drink at least eight cups of water each day.
5. If you do decide to drink vegetable or fruit juices make sure they are 100% natural with no preservatives in them.
More valuable tips.
1. Eating moderate level of fats (good essential fatty acids) such as polyunsaturated fats and monounsaturated fats have been proven to help combat inflammation, help regulate hormones and decrease body fat!
2. Eating a balanced diet (eating foods from all food groups) and following an exercise program that includes aerobic activity, strength training and flexibility training is the most effective way to change your bodies shape.
3. Possibly the most important exercise you can do to melt body fat and change your shape is strength training. Strength training builds muscle and muscle is an active body tissue which will in return burn more calories when you’re at rest.
4. Do at least thirty minutes of aerobic activity three times per week.
5. Two or three smaller exercise sessions each day is just as effective as one thirty minute session.
6. Eat your flaxseed! Flaxseed is a powerful food that can benefit you in more then one way. This food can help regulate hormones, help shed body fat and give you anti-cancer properties from its linseed and fiber. I recommend eating two tablespoons of ground flaxseed each day in your cereals or shakes.
How many calories should I be eating?
You can make this question as hard or as easy as you like because there are many ways I can answer this one for you. Your calorie needs depend on your metabolism, your lifestyle and how physically active you are.
As a guideline I recommend the following:
Women:
To lose weight – 1200 to 1400 calories
To maintain weight – 1700 calories
To gain weight – 2000 calories
Men:
To lose weight – 1500 to 1800 calories
To maintain weight – 2000 calories
To gain weight – 2500 calories
Calorie levels are unique to the individual and the above guidelines are just that a starting base to start from.
I hope I have answered some of your questions, until the next time we meet have fun, have faith and be positive that you will succeed in all the goals that you set out for yourself.
CHEERS!
Nelson Roque is a Fitness/Body Mind Weight Loss Mentor who has lost 75 lbs; he is also a sports nutritionist who focuses on total body well-being.
For more information please visit the following website for daily inspiration and motivation to get your journey of a healthy active lifestyle started.
http://www.theweightingroom.com
If you have any questions, concerns or need help with getting motivated / inspired you may contact me at nelson@theweightingroom.com
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
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