Why: We are inundated with information about fitness; so much to point that we tend to make wellness too complicated. Gluten-free, low carb, high intensity cardio. . .the list goes on and on. Who can keep up?
The best approach to fitness is to keep it simple and practice the basics.
1. Thou Shalt Eat
Four to six small meals per day, spaced out every two to four hours; fit people eat. End of story.
2. Thou Shalt Eat Clean
Unless one is a genetic Adonis, no fit physique is ever achieved with a diet of yogurt, string cheese, diet coke, fat burners, and protein bars. A fit bod is fueled. . . adequately. Leafy green vegetables, fresh fruit, lean proteins, and whole grains are the only ingredients to a healthy body.
3. Thou Shalt Drink Water. . .and lots of it
It flushes out the bad and effectuates the good. Water does it all. Studies show 1/2 - 1 ounce of water per body weight per day engenders a profusion of health benefits.
4. Thou Shalt Only Use Supplements if You are Following the Previous Commandments
Supplements are designed to do just that. . . supplement. This component of a healthy meal plan should only be in place once a solid foundation of consistent, clean eatting has been laid. Even then, only well informed, discerning individuals should attempt to devise an effective supplement plan.
Most supplements offer unsupported claims, and some, unfortunately can even be detrimental to your health. My advice would be to stay off the fat burners, pump uppers, and other "miracle" drugs and replace them with a clean diet.
5. Thou Shalt Strength Train
Strength training increases lean muscle tissue, which, over time, will increase your metabolic rate and eventually decrease your overall bodyfat percentage. It also protects bone health, improves body mechanics, and truly is the only way to change the overall shape of your physique.
6. Thou Shalt Follow an Appropriate Metabolic Program
Aside from improper nutrition, this is one of the most commonly unobserved fitness comamdments. For whatever reason, we've been taugth that running is the penultimate in achieving good health. There certainly is a time and place for running, as well as any other medium intensity, medium duration type cardiovascular activities (i.e. elliptical training, spinning classes, using the step mill).
To truly achieve your goals, however, you must participate in a program that is designed to get you there. If you want to run a marathon, then running obviously should be your predominate mode of training. If you want to lose fat, high intensity interval training, circuit training, or a combination or metabolic exercise may better serve your purpose. An education trainer or coach should be able to steer you in the right direction.
7. Thou Shalt Take Days Off
The rest is just as important as the work. Every time you exercise, you stress your body and possibly even break down tissue. It is imperative to give yourself sufficient time to recover, repair, and rebuild stronger than you were before.
8. Thou Shalt Sleep
A good night's sleep is just as vital to your fitness success as the time you log in the gym. Do everything you can to successfully get into bed at a reasonable hour every night, get ample sleep, and wake up at the same time every morning. Our bodies adore consistency, and the more regular you stay with your sleep schedule, the more regular your body becomes at building a fit physique.
9. Thou Shalt Live Positive
Fit people do not make excuses, waist time with comparisons, or focus on obstacles. They set goals, stay organized, keep their noses to the grind, and get things done.
10. Thou Shalt Motivate and Inspire Others
Fit people also know that the greatest facet of being fit is to motivate and inspire those around them. They strive to be role models and set examples. They share ideas, tips, recipes, high fives, and smiles.
