“Getting Started”
November 19, 2008
So you decided to get healthy and you just don’t know where to start. The number one task is getting a physical examination with your doctor to make sure you’re ready to exercise. Once that’s out of the way, the first objective is modifying your diet to give you the appropriate energy, which will help your body get through some of these workouts. Where do I start? Below are some posts that will get you familiar with fitness, dieting and general information. The first post is a survey to determine your metabolic type. Take it and it will give you a better understanding of what will work or not work for your body type.
Determining Your Metabolic Type (VERY IMPORTANT)
Have You Taken Your Vitamin C Pill Today?
Quick Workout…Long Last Results
Why Am I Shaking When I Exercise?
Sports Nutrition For Vegetarian Athletes
“There are over 500 postings on this site. Check the archives for videos, demonstrations and more opinions.”
SAMPLE WORKOUTS!!!
Here is a list of bad choice foods versus healthier choices. The hard work starts now. Compare this list to your diet lifestyle and start adjusting.
- Good Food Choices – VS – Bad Food Choices
Good Food Choice (GREEN)- vs – Bad Food Choice (RED)
Whole, natural foods Processed foods (containing added sugar, trans-fats, etc.)
Fiber-rich snacks, such as almonds Processed foods (containing added sugar, trans-fats, etc.)
Nuts/Almonds Chips, cookies, treats, brownies, donuts, pretzels, etc.
Fruit Soda, juice, candy, etc.
Vegetables French fries; Any deep-fried side dish or appetizer
Extra serving of vegetables Extra serving of starchy carbohydrates
Lean protein Fatty cuts of meat; fried meats; high-sodium lunch meats
Low-fat dairy High-fat, high-sugar dairy; milkshakes, ice cream, etc.
Green Tea Coffee, soft drinks, sweetened beverages
Water, Sparkling Water Coffee, soft drinks, sweetened beverages
Unsweetened Iced Tea Coffee, soft drinks, sweetened beverages
Raw Vegetables Bread with butter
Lean Stir-fry; Steamed vegetables and meat Chinese/Asian food (battered)
Grilled; baked; broiled meat Battered; Deep fried meat
Oatmeal Donuts, croissants; pastries; high-sugar cereals
Yogurt (low-sugar) Ice cream; Yogurt with sugar added
Natural, sugar-free products (unsweetened pasta sauce) Sweetened products (i.e. sweetened pasta sauce)
Rules and Tips to Live by
SOME RULES TO LIVE BY
Here are 5 fat loss tips for beginner & advanced readers.
1) No liquid calories (with the exception of a post-workout drink).
Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.
You must also limit your alcohol intake – especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).
2) No fast food.
Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:
Fast food restaurants are all about profit. And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor - especially the protein.
Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.
Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is “barely” healthy eating.
The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and
cooking your food. That’s the truth.But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.
Make one small improvement to your nutrition everyday for the rest of your life.
3) Eat more fruits and vegetables.
If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).
Stick with fiber-rich fruits and vegetables – organic if possible.
4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).
Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.
5) Be consistent with your workouts.
And make sure the workouts are efficient and effective. It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.
Healthy Eating = Increased Energy
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Need some ideas on meal plans? Click the link below to download the 6 Week Metabolism Kickstart Meal Plan Program by Isabel De Los Rios. I started different meals that I never tried before and variety is what keeps you engaged in making yourself better. Check it out.
http://www.turbulencetraining.com/freemealplans/Proven_Fat_Loss_Diet.pdf
