Fitness for Your Health

8/12/2019 Fitness for Your Health

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Can You Really Lose and Maintain Weight Without Dieting?

What is this report all about? ..2

Why is this report important? ...3

Why dont traditional diets work? 5

Calories vs. Chemicals in Foods ...

!i"estyle# $ealth# and %uality o" !i"e ....&

'(e# 'ctivity# and )itality .*+

$ow to ,uild the ,est ,ody ...*2

What is the ,est way to !ose Fat? ..*-

,est Fitness ips ..*/

$ealth and 0utrition *

ricks to !osin( Wei(ht ...*&

Wei(ht 1ana(ement .*

$ealth ,ene"its o" 'ctivity and Fitness 22

'erobic Fitness .23

1uscular Fitness ......2/

Fitness Facts Fallacies ..2/

*


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What is the Report All About?

Fitness is one o" the important thin(s that everyone must possess. 4t does not make our

lives di""icult# but it actually helps us to have a much healthier li"e. racticin( "itness help

us (et rid o" various diseases 6ust like heart problems and hi(h cholesterol. For those

people who are also havin( issues with obesity# they need to practice "itness. his may behard at times. $owever# we will surely love its e""ects not 6ust on the e7ternal side# but

also most importantly on the internal side.

Fitness in the modern times

oday# "itness is treated di""erently. We do not have to 6oin the 8lympic 9ames to

achieve "itness. he simple thin(s that we do at home can already be a way o" practicin(

"itness. Fitness is practiced in a more rela7ed and en6oyable way. $avin( a walk with

your do( at the park early in the mornin( can already be considered as practicin( "itness#

as well as waterin( the plants in the mornin( and a"ternoon.

:ven kids in school are tau(ht to be "it. 'side "rom entertainin( them# this is also "or

them to be constantly active. ;urin( this time# the practice o" "itness is not yet treated

seriously. What is important is kids will always move "rom time to time. 's we (et older#

we can also notice that "itness becomes a part o" the curriculum throu(h the sub6ect

hysical :ducation.


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yoursel" "rom stress. here are no speci"ic routines to be "ollowed. 4t is important that

you also en6oy what you are doin(. @ou can actually do the routines that you pre"er to

e7ecute more and en6oy the time you have spent in the e7ercise as well.

Why Fitness Is Important

Fitness and bein( "it is a common byAline nowadays. We hear it o"ten enou(h and yet a

lot o" us still choose to i(nore it. 8"tentimes# we "eel that we can (et away with the

minimum o" physical activity# or none at all. We choose to take the elevator instead o" a

"li(ht o" stairs. We choose to drive to a store a "ew blocks away when we can easily walk

or bike the distance. We settle "or "ast and convenience# not 6ust in physical activity but

also in the tedium we "eel when choosin( the "ood we eat. We opt "or "ast "ood instead o"

preparin( our own "ood at home. $owever# in the end# the "ast and convenient way now

may actually cost us more than we know.

What is Fitness?

What then is "itness? Fitness is our capacity or ability to per"orm our daily tasks with ease

and com"ort# and have that e7tra ener(y and vi(or "or other additional activities. 4t is the

state o" bein( "it and havin( (ood health. his may be achieved throu(h e7ercise and the

ri(ht diet. ;iet is not the deprivation o" "ood but rather the appropriate choice o" the kind

and amount o" "ood in order to nourish us and sustain us on a daily basis. '(ain# "itness is

not 6ust e7ercise and bein( physically active# but nutrition is a key in(redient as well.

The Why

Why then is "itness important? ,ein( "it...

9ives us more ener(y. :ner(y like the battery that powers a clock# keeps us (oin(

all day. Without ener(y# we cannot do our tasks and we "ind ourselves (ettin(

tired easily and sleepin( as soon as we (et home and hit the couch. :ner(y will

(ive us more time to en6oy the company o" "amily and "riends. :ner(y also

enables us to accomplish our tasks at work# and keep us sharp and smart# instead

o" e7hausted.


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body wei(ht. >esearch has shown that e7ercise reduces the risk o" heart disease#

diabetes# and depression.

Beeps our bones stron(. @ou mi(ht not know this but when we hit 35# we start

losin( bone mass. >esistance trainin( and some basic wei(ht li"tin( re(imen can

increase muscle stren(th# improve our posture# loosen our 6oints and make us lessprone to su""erin( "rom backaches and osteoporosis.

1akes us look better. ,ein( "it and bein( physically active will keep the calories

and pounds in check. We look better when we achieve and maintain our ideal

wei(ht. :7ercise and proper nutrition will put a (low on our "ace and body# a real

(low that is noticeable and palpable. his is particularly si(ni"icant "or youn(

adolescents. Without the proper "itness re(imen# includin( a proper diet# they

mi(ht notice an increase in wei(ht due to their chan(in( hormones# which leads to

embarrassin( acne and the usual clumsiness. :7ercise can keep hormones

balanced and keeps those awkward mood swin(s in check.

1akes us "eel better about ourselves. When we look (ood# when we look better#

then we automatically "eel better about ourselves. 4t (ives us a positive sel"Aima(e

that is particularly important "or teena(ers. 9rowin( up# adolescents usually

berate themselves and have a hard time acceptin( themselves and their bodies.

1oreover# this "eelin( o" inade=uacy carries on throu(h adulthood. 4" at a youn(

a(e# we learn the importance o" bein( "it# then we mi(ht not have to "eel that we

are not (ood# not pretty# instead we "eel empowered and stron(. he inner

con"idence# which we (et "rom livin( a healthy li"estyle is the ultimate reward

when we "eel (ood about ourselves# when we "eel con"ident# when we "eel

beauti"ul# then we are truly happy.

Getting Started

0ow that we know the WhatDs and the Whys# $8W then do we start (ettin( "it? 4t

depends really on where we are ri(ht now. 4t mi(ht be (ood to assess ourselves physically

and mentally. ake a "itness test at a (ym# or with your doctor# and (et a baseline data on

your health. 4mportant thin(s like hei(ht# wei(ht# amount o" body "at# body mass inde7#

pulse rate# heart rate# and blood pressure are basic. 0o matter what a(e# it pays to know

these thin(s so that you can (et started on the ri(ht "oot. 'dditional tests like a step test ora treadmill test may also be per"ormed. he bottom line is to know where you are so you

can set achievable (oals "or yoursel".

Concernin( nutrition# it is also (ood to take stock o" what "oods we eat on a daily basis.

0utritionists would su((est a "ood diary. his is baseline data as well. From this# we can

compute the amount o" calories we currently consume and make that chan(e towards

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takin( in the ri(ht amount o" calories and the ri(ht amount o" nutrients. he (oal is not to

deprive but to sustain.

With a (ym instructor# a health practitioner# a "amily member# or a "riend# you can then

dra"t out your "itness re(imen. @ou can start slow and small. ;o not shock your system

into doin( somethin( e7treme and strenuous because it mi(ht cause more ill than (ood.ake it slow but do it consistently. his is true "or "ood as well# little portions but no

crash diets.

' (ood start will be takin( a thirtyAminute walk each day. $owever# i" you are already

=uite active# maybe you should 6o( instead o" walk# and i" a 3+Aminute 6o( is a breeEe#

then do it "or an hour. '(ain# this is why you need to know where you are at the start so

that your "itness re(imen can be customiEed "or you and your needs. 1editation and yo(a

are also (ood as it enhances our mental health as well and keeps us "ocused.

9ettin( "it is important. 1oreover# (ettin( "it is somethin( you can do... 08W.

Why Traditional Diet Do Not Work?

1any o" us want to try traditional diets in the hope o" losin( wei(ht and havin( a more "it

body. 8" course# it is everybodyDs dream to look (ood. $owever# there are some problems

with some methods o" dietin(. 4nstead o" reducin( wei(ht# we actually tend to (et heavier

and "atter. he main reason "or this is that# we are not doin( the ri(ht thin(.

$onestly# it is very hard to under(o diets and maintain the e""ects. 4nstead o" en6oyin( the

output it does to your body# you actually "eel sad because most diets re=uire you to avoid

some "oods. his is actually not our (oal. 's much as possible# while doin( the di""erent

diets# we must also "eel happy and satis"ied with it.

What is traditional diet?

raditional diets are the most commonly diet used by many people in order to have their

desired "i(ure or wei(ht. When we opt to do this# we will be tau(ht that it is important to

monitor the calorie count o" the "ood that we eat every day. !imitin( the amount o" "ood

that we eat is one thin( that it does. @ou actually have to chan(e your whole li"estyle

completely in order to become success"ul with traditional dietin(. 4n short# traditional dietis all about sacri"icin( a lot. When you crave "or somethin( like sweets# you are not

allowed to (ive in because it mi(ht ruin your diet. What it allows you to eat are those

"oods that kept our (reat (randparents healthy. his means that you have to avoid the

modern "oods as well. raditional diet is a matter o" sacri"icin( your hun(er "or the sake

o" a more beauti"ul "i(ure and ideal wei(ht.

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Effects of traditional diet

What mi(ht come to our minds is that you are on our way to a better li"e. $owever# this is

not the case. ;oin( the traditional diet actually makes you "ail in reachin( your (oal.

raditional diet does not really help you with your body problems. 4n "act# these problems

may have 6ust (otten worse.

,ecause o" the traditional diet# you are "orced to control yoursel". ;iscipline is a very

important trait when you decide to do it. ,ein( deprived o" eatin( the "oods that you

usually eat is a very di""icult thin( to do that is why you really have to discipline yoursel".

$owever# in the end# you actually do not bene"it "rom the traditional diet. 4nstead# this

mi(ht be the cause o" havin( illnesses. 1oreover# this is not what we want to happen.

8n the other hand# when you try so hard to control yoursel" and you 6ust (ave in# then this

mi(ht be a reason "or you to blame yoursel" "or not bein( able to discipline yoursel"#

which is not the case at all. 9ivin( in is 6ust normal because our bodies 6ust responded.When you "eel hun(ry# o" course# you will want to eat# and that is not a bad thin( at all.

:ventually# you will not like the "eelin( o" bein( hun(ry all the time and even the lack o"

ener(y as well. 's a result# you (ain back the wei(ht that you have already lost a"ter

=uittin( the diet. 'nd sometimes# you will even (ain more wei(ht. his will 6ust (ive you

a reason to "eel discoura(ed "or not bein( able to succeed in the traditional diet.

;oin( various diets will only make us measure the amount o" "ood that we could eat.

:ven thou(h you "eel hun(ry# you would not believe in this si(nal o" your body or 6ust

i(nore it. 'ctually# with this# the traditional diet is the one that controls you. 4" you keep

on i(norin( the hun(er that you "eel# most likely# you will (ain more wei(ht and at thesame time# you will "eel (uilty and depressed.

here are many kinds o" diets but some o" them are not 6ust e""ective. !osin( wei(ht may

happen# but it is 6ust temporary. 4t is because these diets are hard "or us to maintain. 'side

"rom this# no one can do this kind o" diet all o" his or her li"e. he time will eventually

come wherein you will (et tired o" doin( the traditional diet. 8nly a "ew people can even

survive this diet but they are deprived o" the pleasure o" eatin( the best "oods there is to

o""er.

@our metabolism will slow down especially when you decide to have a lowAcalorie diet.

,ecause o" this# more "ats will be stored in your body and will be the reason "or you to

(ain wei(ht. When you want to lose "at# lowAcalorie diet is not the answer to your

problems because what lowAcalorie diet does to your body is losin( your muscles and "ats

in the same amount. his is the cause o" your metabolism slowin( down even more.

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Calories vs. Chemicals in Food

1any people believe that physical activity is a much e""ective way to burn down the "ats

in the body. ' calorie is the ener(y that we (et "rom the "ood that we eat and is measured

by kilo6oules. When calorie is not used up or metaboliEed# it becomes a stored ener(y

known as "at and with this reason# many believe that eatin( less should lessen the amounto" "at that a person can store which is why many people check the labels "or how much

calories the "ood has.

Dietary llo!ance

;ue to the innovative advances leadin( to the e7act measurement o" how much calories a

"ood has# the Food and '(riculture 8r(aniEation o" the nited 0ations have proposed the

dietary allowance that states the ideal number o" calorie consumption o" an individual

dependin( on the individuals a(e and wei(ht known as the dietary allowance. 'n

avera(e adult has a dietary allowance o" about *&++ Bcal# which is rein"orced by physicale7ercise such as swimmin(# 6o((in(# martial arts and others.

Chemicals in Food

$owever# some chemicals in the "ood that people take may a""ect their wei(ht losin(

abilities.


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i!estyle" #ealth and $uality o! i!e

We o"ten encounter the word Gli"estyle everywhere we (o# in the newspapers# the

ma(aEines# tabloids# and even in commercials. ,ut what does li"estyle really mean? 's its

namesake# the word li"estyle is simply the style o" how one lives. his includes a variety

o" sectors in ones private li"e such as behavior# culture# habits and social interaction. ,utwhy is it that whenever we hear the word Gli"estyle we o"ten think about health? his is

because health is (reatly in"luenced by our li"estyle as well. eople who lead a (ood

li"estyle is said to have a healthy li"e while those who make poor 6ud(ments in their

li"estyle lead a short li"e due to an unhealthy li"estyle.

"oor or #nhealthy Lifestyle

here are many "actors o" how one can have a poor li"estyle.


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"ollow. his is also a drive "or people to try new activities such as e7ercise to stay

physically "it.

Wellness is a power"ul ener(y that can mold ne(ative ener(ies and convert it into positive

ones. his can be re"lected in the individuals everyday li"e.


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li"estyle. Whenever an individuals e""ort "or li"estyle chan(e is not enou(h# physical

instructors must come and aid those who want to chan(e their li"estyle. hysical

instructors may be a small role in society "or some# but they save lives more than doctors

and other medical pro"essionals combined. With the physical instructors time and e""ort#

they help the prevention o" disease and illnesses# by not only chan(in( a persons

li"estyle# but his or her outlook on li"e as well.

A%e" Activity" and &itality

,ecause o" the sur(e o" technolo(y# there has been a si(ni"icant improvement in the

medical world both in preventive and curative treatments. 1oreover# in the recent

century# the li"espan o" an avera(e human bein( has reached an all time theoretic hi(h.

&5 years on avera(e# (ive or take a "ew years# has become the accepted norm. his o"

course is in an ideal situation# not takin( into account any instances o" death that could be

caused by accidents or a "atal disease. $owever# because humans do not live in a

=uintessential world# many "actors come into play when it comes to the rate o" a(ein(.9enetics plays a hu(e role in determinin( how one will a(e. 1ore importantly# the

decisions that people choose will ultimately lead to either their success or demise# either

o" which will be a""ectin( how a person indirectly chooses to a(e.

iming for a Long Life

Choosin( how to live has been proven to create chan(e in the a(ein( process. ,y makin(

the decision to live better throu(h a healthy and active li"estyle# one can alter certain

"actors connected with a(ein( such as or(an "unctions# bone and bloodArelated diseases

and even cholesterol levels. hrou(h preventive practices# one can live the rest o" his orher adult li"e with vitality and even e7tend their years. ;espite advancements in the "ield

o" medicine# which have prolon(ed li"e e7pectancy throu(h the delay o" disease and

illnesses# the epiphany that this rate o" decline associated with a(ein( is not constant can

dramatically a""ect the process. 4n addition# "or someone "rau(ht with the e""ects o"

a(ein( can choose to reduce or welcome morbidity. hose who do "all victim to the

overwhelmin( de(enerative e""ects o" a(ein( become cumbersome not 6ust to themselves

but also to everyone that surrounds them. hose who choose to live their lives make a

conscious e""ort to postpone death. 1oreover# doin( so allows one to e7perience much

ener(y physically# emotionally and intellectually. 8nes approaches towards death Jhis

choices and behavior have shown links to improvin( and len(thenin( li"e e7pectancy. 4n"act# research that has been on(oin( since */2 at the $uman opulation !aboratory o"

the Cali"ornia ;epartment o" $ealth notes the association o" particular "actors that

contribute to a healthier and lon(er li"e. hese areI

*. he ri(ht amount o" sleep.

2. :atin( a healthy break"ast re(ularly.

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3. :atin( re(ularly and avoidin( snackin( on unnecessary "oods.

-. :7ercisin( >e(ularly.

5. >etainin( your ideal wei(ht throu(h wei(ht control.

The Right mount of Slee&

4deally# one should sleep at least seven to ei(ht hours throu(h the ni(ht. $owever# in

todays overworked culture# many people have "allen victim to inade=uate sleep patterns#

sleepin( only si7 hours or less a day.


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and low levels o" nutrients.


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supply you with enou(h ener(y to (et you throu(h the days activities instead o" bein( a

burden. Fortunately# it is not impossible to (et the best out o" your body.

Weight Lifting

'part "rom tonin( and buildin( muscle "or appearances sake# wei(ht li"tin( alsoimproves muscular "unction. ,y "ormin( lean muscle tissue# the rate o" metabolism

si(ni"icantly increases thus leadin( to the burnin( o" undesirable body "at. hrou(h

stren(th trainin(# you are also able to improve the structure o" bones as well as

connective tissues in 6oints. ,y en(a(in( in whole body workouts# your body will copy

movements involved in daily activities# and are able to stren(then itsel" throu(h muscle

memory. Focusin( on the stren(th trainin( o" isolated muscle (roups is unnatural and you

would be better o"" en(a(in( all o" your body parts in order to condition your body "or

real li"e.

Functional Wor(outs

rain your body motion# which is more naturally occurrin( in daily tasks rather than

isolatin( muscle (roups. ,y doin( the latter# you are only buildin( on muscle but not on

how they are supposed to "unction. 4ncludin( movements in your e7ercise can do more

than 6ust make your biceps look (ood. ;o so with "ree wei(hts# which rely heavily on

your core and balance "or stability. sin( machines is much like a shortcut and lacks the

need "or a (ood# stable posture that is necessary in real li"e work to prevent aches and

in6uries. hrou(h "ree wei(hts and resistance bands# your body will inevitably "ind

support by itsel"# which leads to a stron(er core. he use o" a stability ball (reatly

improves core balance as well. ;o wei(hts and abdominal e7ercises on one# "or yourbody to (ain proper balance and posture.

Get Creati%e and Get Mo%ing

Combinations o" muscles are constantly workin( as we move about and per"orm every

day. 4n order to (et the most out o" your workout# inte(rate wei(hts with constant

movements to mimic daily activities while buildin( muscle and burnin( a hu(e amount o"

calories at the same time. 9et dynamic and en(a(e a number o" muscle (roups durin(

e7ercises like an overhead press with a s=uat or a bicep curl with lun(es. his re=uires

more "ocus and does have a part in mental trainin( as well.

Time *t Right

he key to success is to do thin(s realistically. 4nte(ratin( e7ercises with a "ull schedule

is no easy "eat but not impossible.


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"inish everythin( in one day. Workout systematically and (radually while inte(ratin(

su""icient rest and a proper diet. @our body builds muscle durin( this rest period where

ade=uate nutrition should be able to "uel your body "or "urther endeavors. 'llot a rest day

where your muscles can restructure to avoid e7haustion and pain.

Su&&lement Your Diet

he choice to use supplements is entirely dependent on you upon the (o si(nal o" your

doctor. 4n order to ma7imiEe your bodys pro(ress# you will need to complement your

workouts with the proper nutrition. 4n addition# i" your diet cannot do that or you would

want more out o" it# then 6oin the bandwa(on and consider some supplements. ake

caveat thou(h# because certain supplements may not be compatible with particular

conditions such as diabetes and hi(h blood pressure so it is best to check with an e7pert

"irst Kyour nutritionist or (eneral practitionerL. $owever# remember your body needs a

sensible diet in order to work hand in hand with supplementation. 'void unhealthy habits

includin( vices like alcohol consumption# dru( use and smokin(# as well as impropersources o" inade=uate nutrition such as 6unk "oods. emember that optin( "or added

supplementation is a choice and when choosin( to do so re=uires the discipline "or

physical e7ercise or active sports. Without it# your attempts would be "utile. 4" you opt

not to take any e7tra supplementation "or whatever reason either "inancial or ethical# you

will need to (o the e7tra mile that supplements will easily provide as shortcuts. :at

The )ath to Fitness and Wellness

$ave you ever had those dull moments when you reach the (ym and you stare blankly at

one o" those e7ercise paraphernalia# perhaps the treadmill# and as you stare lon(er# you

"eel more and more intimidated to the point that you "eel de"eated be"ore you even take a

step or two? @ou then (o home sit on the couch# eat a ba( o" your "avorite com"ort "ood#which coincidentally is rich in cholesterol and low in (ood nutrition# and mourn the "act

that you are such a slob. 4t sucks bi( time# ri(ht? 4" you are part o" a lar(e percenta(e o"

people who would probably (ive a shy a""irmation on the situation above# then do not

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"ret. he thin( is# it is a widespread condition J and the best part about it is that it can be

corrected. esearch Center at 'riEona


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>i(ht now# you mi(ht be thinkin( that in order "or you to be "it you have to put on more

and more e7ercise. Well# that is wron(. Fitness and wellness are much more than 6ust

e7ercise. 4t is allowin( yoursel" to (row holistically J physical# mental# and spiritualhealth included. 4t involves learnin( more about yoursel" as you develop and settin( up

achievable li"etime milestones in terms o" health.

8ne way to keep yoursel" at par with your (oals in wellness is to set up a "ocus and a

purpose J a "ocus on what part do you want to develop and a purpose o" why you want to

develop this. uttin( up a "ocus will allow you to de"ine what you really want to achieve.his way you will not be stuck in a bi( ball o" mess made up o" un"inished (oals that

usually happens when we bite more than we can chew# in this case attack wellness as a

whole. @ou may "ocus "irst on your physical health# then mental health# and eventually

spiritual health# or in any order# you pre"er. 8n the other hand# settin( up a stron( purposewill help you have the determination to stick to whatever you are plannin(. ' (uideline in

settin( up a purpose is "or you to think o" somethin( to bene"it yoursel"# and not others.

For e7ample# it is better to think that you would want to be healthier because you want to

"eel better rather than pushin( "or a healthy li"estyle to please others.

here is no one siEe that "its everyone when it comes to wellness its more o" a made toorder product that will only "it you so the key to achievin( wellness really is

understandin( the "act that what may work "or others mi(ht not work "or you. @ou have

to be open to try new thin(s and to (et lost in whatever suits you.

What Is the (est Way to ose Fat

For many people# they want to know the best ways to lose "at but it actually varies. 4t

depends on the person. 'ctually# you can possibly do many thin(s so that you canachieve your (oal o" losin( "at.

Drin( Water/

Water is one o" the thin(s that we cannot survive without. ,y drinkin( water o" around

*.5 liters per day# you will be able to (et rid o" the harm"ul to7ins that are stored in your

body. here is nothin( to worry about# because water is "atA"ree and has no carbohydratesat all. 4n addition# as what a 9erman study stated# within a limited period o" time# your

metabolic rate will increase by around 3+ percent when you drink two (lasses o" water. 4"

you like# you can add the e7tracts o" lemon and some mint leaves# to e7perience are"reshin( taste.

"ositi%e attitude

>educin( wei(ht is very possible i" you eat healthy and e7ercise re(ularly. $owever# o"

course you need to have a positive attitude. !osin( "at is not 6ust by merely doin(

di""erent routines. @ou also need to possess sel"Amotivation in order "or you to succeed.Findin( the best workout routines that suit you is also a (ood idea. 4n this way# you will

not have di""iculty at all. @ou will not "eel tired as well because eventually# these routines

will make you en6oy and have "un. Nust remember to remind yoursel" every day that youraim is to lose "at.

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hese are 6ust the basic thin(s that you can do in order to lose "at. !osin( "at is really a

(ood thin( to do. his 6ust leads us to a much healthier and happier li"e. 4t is 6ust ri(ht

that you maintain a healthy body and wei(ht. 'll the thin(s that you have done willsurely be worth it.

(est Fitness Tips

Fitness is very important to any person in the world. o stay "it# you can do many various

thin(s. While doin( these physical activities# you do not 6ust practice "itness. @ou areactually able to en6oy them. 4n addition# you can do some simple routines that will help

you stay "it. his is why it is not that hard "or people to practice "itness.

"hysical acti%ities you can do

When strollin( at the malls# you ride on the escalator or elevator many times. 4" youreally want to be physically "it# then why not take the stairs? his is much better

compared to ridin( the escalators all the time. Walkin( is also another physical activity#

which you can do. 4n order "or you not to (et tired too easily# you can also brin( with you

your do( at the park. ;o this "or about 2+ minutes. 9oin( to a particular place with yourcar can also contribute to practicin( "itness by parkin( your car a little "ar so that you can

still walk to where you are (oin(. @o(a is another activity that you can participate in as

well. 'side "rom losin( body wei(ht# this can also help you reduce your stress.

4ncreasin( your physical activities is really a "un and help"ul thin( to do. hese are

considered e""ective in stayin( "it because you do not have to deprive yoursel" "romeatin( the "oods you love. 4n addition# you (et to en6oy doin( them even with your (ood

"riends.

The routines you can do

'side "rom e7ecutin( various physical activities# there are also routines that you should

do even in your own homes. 8ne very important thin( that you should do as a habit isdrinkin( a lot o" water. Water actually dehydrates your body# which can help you do your

activities "or the day. 4n addition# when you drink water be"ore eatin( a meal# this will

make you "eel "uller# which will only allow you to eat less. 's what we mostly hear# teasand black co""ee are (ood drinks. hese will keep you healthy and "it. eas and black

co""ee are what you should drink instead o" "ruit 6uice. 'ctually# "ruit 6uices contain

su(ar# which is not ideal "or "itness. ,eer and cocktail# also# are "attenin(. his is why wecan notice that many people who drink beer (et bi(# especially in the belly part. 't times#

you can also substitute "ruits and ve(etables "or a meal. hese are (ood especially that

they contain a lot o" water. 1oreover# the most important thin( to do is# never skip any

meal. :ven i" you want to be healthy and "it# this is not a solution. 'lways eat the ri(htamount o" "ood in every meal. 4nstead o" skippin(# do not eat snacks. ;rinkin( water can

be an alternative# or i" you really like to snack# 6ust take in "ruits or nuts.

hese are 6ust some o" the physical activities and routines that you can apply to your

daily li"e. For sure# you will be able to reach your (oal which is to stay "it. ;iscipline is

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what you need most importantly. Beep eatin( healthy. 8ne way to do this is to min(le

only with your positive "riends who do not distract you with eatin( unhealthy "oods. 4n

this way# you will also reduce the risk o" havin( diseases.

's you can see# e7ercisin( and eatin( healthy "oods are ways to stay "it. @ou do not have

to under(o massive diets. 's lon( as you keep movin( your body# then you are de"initelyon your way to stayin( "it. With all the tips that you may "ollow# you will have a happier

and healthier li"e.

#ealth and Nutrition

With all the hype about healthy livin(# let us take a moment to de"ine health. What is

considered healthy and what is its importance to the modern man? $ealth is in "act# a

holistic state involvin( the capability o" a human to mana(e his or her environment alon(

with any chan(es that continue to occur in it. his inte(rates the physical# emotional#

mental and social aspects o" an individual.

8n a scienti"ic note however# health can be described as ones status in accordance to a

bodys "unctionality. $ow an individuals body per"orms is usually a clear indicator o"

their health. 't all times# bein( healthy re"ers to the alleviation and liberation "rom

a""liction# in6ury and pain.

ruth is health can be based on a number o" thin(s. 8nes description o" bein( healthy

involves a number o" determinants# which includes the prevalent physical# social and

economic environment o" a person as well as ones behavior# traits and even their current

state o" mind. ,y conservin( the health triad Kthe physical# mental and social elements o"

an individualL# one can success"ully maintain and even develop overall wellness.

$owever# nature can have a si(ni"icant e""ect on a persons health. 4nherited "actors

strai(ht "rom the individuals linea(e are transmitted to the o""sprin(. ' "amily history o"

bad health or particular risks associated with (enetics can become present in the children

either early in li"e or later on with a(e.

0evertheless# because bein( healthy is an allAaround state o" wellAbein(# it is important to

de"ine its other aspects as well. While mental health is commonly associated to actin(

within the norms implied by society# it is more appropriately described as a persons

ability to cope with their environment ade=uately includin( the daily stresses and

inconveniences while retainin( productivity in order to contribute to their community. 4t

is "ar "rom a mere absence o" any disorder or disease a""iliated with the brain or the

central nervous system.

When ones health is at risk due to e7ternal and internal "actors# both o" which displayin(

a causal connection to each other# there is a hi(h chance o" a""liction in the individual.

8nce the balance o" a healthy state becomes unstable# one becomes vulnerable to illness

and diseases. 8ne ma6or "actor that can throw this harmony o"" balance is the

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environment o" an individual. For e7ample# one can "eel healthy at home# but becomes

sick with the "lu in the o""ice because o" a widespread virus.

0utrition could simply be scienti"ically de"ined as the provisions o" an or(anism

necessary "or its survival. For humans# it consists o" the elements in the environment that

could provide nourishment to the whole bein(# not 6ust the satiation o" the stomach.

he ma6ority o" todays health problems a""lict those with improper diets. 4n "act# many

o" the obese persons# which are mostly tar(eted by these complications# are actually

malnourished. his proves that "ood intake does not necessarily e=uate to ade=uate

nutrition. 4n "act# those who are leaner and those who incorporate the importance o"

eatin( proportioned meals are the ones who are considered healthiest. he body "unctions

optimally when it is "ueled by a balance o" nutrients in an individuals diet.

n"ortunately# most o" the "oods today are processed# there"ore containin( hi(h levels o"

su(ar# sodium and saturated "at. he e7cess o" any o" the three in ones diet can lead to

complications includin( nutritional de"iciency# cardiovascular diseases and obesity 6ust toname a "ew.

he connection between health and nutrition is invariable. ,ein( healthy re=uires proper

nutrition# which is achieved only throu(h the incorporation o" all the essential nutrients in

ones diet. $ealth is a holistic state wherein a number o" "actors have become inevitable

contributors. $ealth is only truly attained when one has accomplished e=uilibrium in

ones physical# mental and social condition. Failin( to do so in one o" these aspects can

lead to vulnerability.

Tricks to ose Wei%ht

;iets have been notorious "or addin( e7tra hardships to our lives. 4n "act# many believe

diet to be spelled OdieM with a cross OtM. ,esides# i" li"e is not di""icult enou(h# would not

it only make sense to indul(e in what it has to o""er while we still can? his =uestion is

a(reed upon especially i" you are a hedonist. $owever# even they were not the healthiest

o" people. 1ost o" the sel"Aindul(ence is only a shortAterm illusion o" the reality o" li"e. '

"easible and lon(Aterm solution should be in order no matter how temptin( it is to (ive

into cravin(s or to sleep in and "ore(o e7ercise.

4t is a tra(edy that nobody has ever lost a si(ni"icant amount o" wei(ht 6ust by laEin(

around. :ven storeAbou(ht wei(ht loss pills need to be paired with the proper diet and

re(ular e7ercise. ruth is there are no shortcuts to losin( wei(ht. 1oreover# it is only

throu(h discipline and a "ew tricks up the dietA(oers sleeve that can boost metabolism in

order to burn more calories.

0evertheless# sometimes one can cheat their own body into eatin( less while still bein(

provided with ade=uate nutrition and a "eelin( o" satiety. For break"ast# opt "or multi

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(rain# whole wheat and hi(h "iber "oods that o""er a healthier alternative to overly

saccharine cereals that provide e7plosions o" ener(y# which result in terrible su(ar

crashes. Choose to in(est barley or oatmeal in the mornin( to kickAstart your day. hese

healthier choices provide much o" the carbohydrates needed to (et you (oin( but keep

you "uller with their hi(h "iber content thus reducin( the tendency to snack in between

meals. 8ne "alse move that many victims "all "or is the skippin( o" break"ast. Whether

due to a new "ad diet or simply pressed "or time# obviatin( the most important meal o" the

day promotes snackin(# and a lot o" it. he body makes up "or the lack o" nutrients by

promptin( you to devour a variety o" snacks until lunchtime. 9ood on you i" the 6uice bar

is within a stones throw away "rom your o""ice# but to most people# the most a""ordable

and most available bite is 6unk "ood.


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(lasses. @ou can control both alcohol and calorie intake si(ni"icantly without havin( to

(ive up the into7ication alto(ether.

ake advanta(e o" soup as an appetiEer. his will leave you with less room in your belly

"or the actual meal no matter how delicious it is. $owever# be sure that your soup is not

creamAbased or butterA"illed else your attempts at wei(ht loss become "utile.

For snacks# munchin( on raw nuts will help you "eel more "ull thus eatin( less durin(

meals. 'lthou(h in"amous "or their "at content# nuts contain unsaturated "ats# which are

bene"icial to the body in small amounts. 4n addition# a hand"ul o" nuts will provide the

body with essential oils# which aid in carryin( vitamins all around the body and enEymes#

which help in di(estion. 'lso# eat a dill pickle or pickled "oods "or a tasty snack or

appetiEer. he traces o" vine(ar will also promote wei(ht loss while its tart "lavor can

easily crush su(ar cravin(s and even prompt you to eat less durin( meals. :at them in

moderation because o" their hi(h sodium content.

he choices o" the "oods you consume are a critical decision that could either make or

break your e""orts at wei(ht loss. eplace your processed "oods Knotorious

"or hidden in(redientsL# with "resh "oods where you can personally monitor what (oes

into your body.

odays obsession with the television promotes lethar(y and then later on# obesity. ,ein(

a literal potato couch# munchin( on chips# wastin( hours o" your li"e in "ront o" thetelevision is a recipe "or poor health# which can easily lead to complications later in li"e.

urn o"" your television# shut down your laptop and (o out "or a li(ht 6o( to pass the time.

Fresh co""ee that is yet to be roasted apparently possesses antio7idant properties

includin( numerous health bene"its. 'lthou(h it may take a while to (et used to# drinkin(

(reen co""ee is healthier than roasted beans.

'lso havin( a Gpartner in crime can motivate you to do more. 'part "rom moral support#

the relationship can harbor a sense o" "riendly competition# which will push you "urther.

;ili(ence is (ained throu(h open communication and routine.

Wei%ht *ana%ement

1any people are =uite conscious about their wei(hts. hey o"ten (o to search en(ines

and search "or ways on how to lose or even (ain wei(ht. $owever# too much (ain or loss

o" wei(ht may be harm"ul "or a persons health. o remedy this# people must stick with

wei(ht mana(ement in order to stick to the ideal wei(ht. Wei(ht mana(ement is a lon(A

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term process that can help individuals achieve healthy livin( throu(h a series o" ri(orous

physical e7ercises that condition the body "or its ideal wei(ht that depends on the

individuals hei(ht# a(e and (ender.

4n 0orth 'merica alone# almost /+A//H people are obese. his can lead to a myriad o"

terminal diseases that may cause death "or e7ample diabetes# and hypertension o ensurea healthy li"estyle# one must practice wei(ht mana(ement that can be one o" these

processesI

'urning With "rotein

rotein is the most crucial nutrient in wei(ht mana(ement. hanks to the thermo(enic

property o" protein# the body heats up and as a result# burns down the "ats that are stored

in the body. 4n addition# it is bud(et wise as protein is =uite hard to break there"ore# it

tells the satiety area o" the brain that the individual is still "ull despite small amounts o"

protein consumption. $owever# protein must be taken in a controlled amount as lar(eamounts o" it slows down metabolism and as a result converts more calories into "at.

#se a Smaller "late

sin( a smaller plate would mean that less "ood could be placed in the plate and there"ore

controllin( your diet. 4n addition# studies su((est that it is part o" a human behavior that

the si(nals "or hun(er and satiety are i(nored once a lar(e amount o" "ood is placed ri(ht

in "ront o" them. ' smaller plate would mean that an individual could be satis"ied with

the "ood that they eat i" it is served in small amounts.

Chose the Lo! Calorie Foods

8nce calorie is not broken down or metaboliEed# it turns into "at. $owever# when one

consumes low calorie "ood# no calorie is le"t behind in the metabolic process as a result#

no calorie can turn into "at.

Consume More Dairy "roducts

;airy products have calcium# which "unctions the same as protein. his is because milk

has thermo(enic properties that enable an increase in the amount o" ener(y as well as an

increase in the breakdown o" "at due to the bio(enic properties as well as the

microor(anisms that inhabit the products.


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process known as hydrolysis. $ydrolysis is the process o" breakin( down "ats that have

bonded between macromolecules with the use o" water molecules. 4n addition# "ruits and

ve(etables do not add calories to be metaboliEed by the system. 1oreover# "ruits and

ve(etables contain "iber that can make di(estion easier and make metabolism "aster.

Fi1ers

'side "rom assistin( in di(estion and metabolism# Fiber contributes more to the

(astrointestinal system. Fiber can also a""ect the satiety system as chewin( "iberArich

"oods can stimulate a sensation o" "ullness and satiety. Fiber also contributes in burnin(

"at with the use o" hormones by reducin( insulin and increasin( Cholecystokinin KCCBL

in the small intestine. 8nce insulin is reduced# so does the blood (lucose levels and as

soon as this happens# "at becomes the primary ener(y source o" the body and burns as

soon as it is used.

Ca&saicin2 Green Tea and Caffeine

Ca""eine# Capsaicin Kred hot peppersL and 9reen ea are natural thermo(enic substances.


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and stron( suit o" armor. hereby makin( you body more "le7ible and durable "rom any

sicknesses or diseases and helps in developin( a shield "rom any in"ection that may be

able to harm you.

he heart is one o" the most vital or(ans in the body# without it# the o7y(en "low in our

body would not be possible. $owever# heart diseases nowadays are =uite sudden bynature. @ou will never know when it is comin( until it actually strikes you down. hat is

why it is advisable "or people to take aerobic e7ercises in order "or the cardiovascular

system to "unction well and at the same time maintain its healthiness and stren(thenin(

the lun(s in order "or it to accumulate more o7y(en. his helps in reducin( the risks o"

coronary heart problems# stroke and other heart diseases that usually come out o"

nowhere.

hysical e7ercise can also help your mental state o" mind as it releases endomorphins that

can (ive you a much more positive outlook in li"e# can re"lect on your work per"ormance#

as well as increase blood "low to the brain# and can make you think much clearer.:7ercise can help condition the mind by brin(in( the positive attitude that you have in

your e7ercise and workouts and placin( it to your workplace.


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work out may tire easily or may "aint due to sudden cardiovascular activities. '"ter warm

up# would be the main e7ercise and it ends with a cool down routine. his is also e=ually

necessary in order "or the body to decelerate naturally.

'erobic e7ercises must always be done step by step. roper stretchin( should be

observed in order "or the muscles to rela7 and (et used to the e7ercises. >ushin( into theroutines may cause several dama(es to the muscles as it may tear them up# so "or

be(inners# it is advisable to take thin(s slow until they are "inally used to the routines.

4deally# aerobic e7ercises should be attended "rom three to "ive days a week in order to

(et the "ull bene"its o" the workout "or your body.

his e7ercise is =uite "amous "or women o" all a(es because women are naturally "le7ible

than men. For the adolescents# it helps them in "ormin( a beauti"ul body durin( their

adulthood while "or those who have "inished their menopause this is also advanta(eous

because it lessens the risk o" osteoporosis by (ivin( you stron(er bones. his is actually

one (reat way to "eel youn( "or many ladies.

9oin( into aerobic e7ercises are one o" the best ways to lose wei(ht because when done

properly# it can yield (ood results such as "le7ibility# stamina as well as stron( bones and

muscles. 'erobics is also one o" the natural ways to prevent serious illnesses in the "uture

that concerns the cardiovascular system such as hi(h blood pressure# diabetes# obesity#

hypertension and many other diseases that can strike une7pectedly when not prevented

earlier.

'erobic e7ercises are de"initely a (ood alternative "or those who want a chan(e in their

li"estyle other than sittin( back# watchin( )# eatin( 6unk "oods and many otherunhealthy habits. his e7ercise challen(es you by lettin( you push yoursel" to the limit.

,esides# it is better to (ive your heart a stretch than seein( yoursel" lyin( on an actual

stretcher.

*uscular Fitness

eople o"ten want to build up their biceps in order to show o"" to the world how bi( and

stron( they are. $owever# the muscle stren(th is not measured in physical aspects#

because some muscles# bi( as they are# may be under muscle atrophy or the decayin( o"

muscle tissues or hypertrophy# the loss o" stren(th in the muscle. 1uscle "itness is

measured by the health and stren(th o" a muscle.

From a point o" view# people with bi((er muscles are known to be consistent in their

e7ercises. $owever# in order to (et this kind o" body# one needs determination as well as

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commitment in the weeks to come as they e7ercise and "or(e their way to the priEe

winnin( body that they always wanted.

here are basically two types o" tests "or muscle "itness# which are the dynamic# and the

static test. he static test is tested by measurin( the amount o" "orce e7erted on an ob6ect

while the dynamic test is a onetime load upli"ted by the use o" the muscles.


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his is the common mantra o" people who (o to (yms. $owever# pain must be

e7perienced at the ri(ht time A a"ter trainin( and workout sessions. $owever# pain that is

e7perienced durin( workout sessions are not (ood "or workout as it will not (ain you

more but it can even be a si(n o" broken tissues that may result in temporary disability or

a dislocation o" bones. 8nce pain is e7perienced# you must consult a doctor or your

"itness instructor. $owever# when you e7perience 6ust soreness a"ter trainin( sessions#

then you are on your way to (ainin( the body that you always wanted.

Fitness for Your Health

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