September 23, 2017
A SIMPLE GUIDE TO GETTING IN-SHAPE
1- Nutrition (Protein, Carbs & Fat)
2- Resistance training
It’s amazing how many people just don’t eat or eliminate carbs thinking they’ll lose weight. They will in the short term, but mainly from water & muscles. Which leads to gaining fat by slowing down your metabolism. Also, deterioration of bone mass (osteoporosis), reduced energy, etc. Scrolling over fad diets, fitness articles, nutrition advice, fitness experts, etc. There’s a lot of misinformation, contradicting information & countless options that it could become very confusing. Some fitness experts add to this confusion, either through lack the knowledge, self interest, incompetence, lazy or simply unprofessional.
Lifting weights will NOT make you big & bulky (especially female), just like pilates or yoga won’t make your limbs longer. All 3 however, will make you healthier mentally & physically. Except for age & injuries, Unless you surgically go into someone’s joints & change the attachments, you’re not going to lengthen or shorten the muscles. You can make the muscles more limber, stronger, bigger (with significant effort) but not longer or shorter.
Any exercise that elevates the heart rate. Larger muscle groups are more effectively, ideally legs or back. Therefore, the treadmill, bike, elypitcal, rower, outdoor running, sprints, etc are preferred. cardio vascular training targets the most important muscle in the body, the heart (& circulatory system). If that isn’t working efficiently, you’ll have significant problems if it’s not corrected. Cardio ideally should be done 3-5 times weekly for 20 minutes or more. If you can’t do 20 minutes, start with less and work your way up. Keeping in mind that duration is more important than intensity, as you’re able to reach 20 minutes, you can start focusing on intensity.
The harder you train, the more you need to rest (recovery). Often times, the difference between appropriate training & overtraining, progressing or regressing is rest. Most people need 7-9 hrs of uninterrupted sleep daily. Uninterrupted because the majority of the benefits you gain from resting starts approximately 1 hr into your deep sleep. If you can’t for whatever reason, the next best thing is to take naps. Again, you’re getting the benefits of your training while you rest, not while you train, the muscles get broken down during exercise & repairs itself during rest.