Are you looking for the best ways that lead you towards health and fitness? This article tells you the basics that let to get the most out of the physical exercise efforts you make. Enjoy!How do I know my height is adjusted to my weigh?Firstly, you could consider checking out your BMI. It is the acronym for Body Mass Index. The internet has scores of BMI index calculator. Just insert you height and weight and you’ll find your BMI score. It even tells you whether you’re underweight, medium or on the verge of obesity.Check the Basal Metabolic RateYou can also check the BMR – which stands for the Basal Metabolic Rate. This thing tells you the degree of calories you’re supposed to take every day. This’ll be the essential chunk of calorie your body needs. That way you get to know how much of energy you need to render your day to day functions.People love this since it gives them the stop eating signal. You will also get some idea regarding which of the food items or calorie intakes you got to moderate for handling your food consumption. This means, you’re allowed to take whatever food you like. It’s just that you have to keep an eye on the calorie intake you have everyday.How many Calories do I burn?Fortunately, you may also compute the number of calories that you’re able to burn in one single day. But as you might guess, a lot depends on the life and lifestyle you are leading currently. It also depends on the kind of workout you’re doing these days. You get to know all that from the HBF or Harris Benedict Formula.For people who has not begun working out yet or not doing anything during the day time besides doing some net surfing, there’s not much to worry, since they are still able to burn a bit more calorie than the chunk of calories taken in one single day.When you’ve done your calculation, you’ll know the best ways for adjusting your caloric needs. The bottom line here is that, all your fitness as well as day to day weight training would revolve around some specific numbers/gauges.Eat a healthy dietFor going along a smart diet plan, you’d need to work hard with the caloric needs of your body. Just as mentioned before, the caloric intake involved with your life mustn’t exceed the chunk of calorie you burn usually. That is because have excess intake of calories would be transformed and stored as fats. As we all know, piling up fats are not the best thing to have – especially when it comes to good health and a lean figure. According to most experts, the best way to go is to use some sort of diet moderation. This doesn’t mean you’ll deprive yourself of the essential nutrition. It’s just that you have to be weary of what you’re eating and the underlying impact of that.
The average number of deaths related to cardiovascular diseases are on the rise and it is high time for every individual to learn and gain from health and fitness advice, that is widely available across various media. Many websites, magazines and programs on television are coming up with programs that offer health and fitness advice, free of cost. Let’s check out few of the health and fitness advices and see if we can reap benefits from them.For a healthy heart, diet and exercise are of extreme importance. If you are at a risk of heart related diseases, then make a note of the following points and follow them to see how easily you can get rid of the heart related diseases. Try to keep the calories from fat in your daily diet, to less than ten percent. Cut down the intake of highly saturated fatty foods like cheese. Include a lot of fiber rich foods in your diet, such as fruits like oranges, apples, whole grains, vegetables such as beans, etc. Reduce the usage of salt and sugar. Apart from these dietary restrictions, it is advisable to take care of ones physical fitness too.Lets focus on the health and fitness advice related to physical fitness. Always remember to start your fitness routine with a warm up for about 10 to 15 minutes. As per experts, cycling, walking or jogging are among the smart choices for a healthy heart. If you can exercise every day, then a workout of 30 minutes per day is the minimum limit.Health and fitness advice from the heart doctors concentrates on increasing the muscle strength of heart, improving the circulation and increasing the oxygen levels in the body. All these can be achieved by concentrating on physical fitness training on a regular basis.Some of the health and fitness advice given by experts even suggest of inculcating healthy habits in the whole family, this not only teaches children to gain knowledge on healthy aspects from childhood but also to differentiate healthy food from those which are bad for health. Encourage your children to take up physically challenging sports and join them during weekends for a game or two and you will be amazed to find that not only overall health of the family improves, but even the family bonds strengthen up.The secret to a healthy heart is good diet, exercise and sound sleep. Do not deprive your body of enough sleep. Try to relax by meditating or any other method and keep your stress levels under control.Keep in mind that unless you eat healthy, there is no point in spending hours in the gym. Hence, utilize the various resources available around and increase your knowledge on healthy and nutritious diet. The best way is to learn from experts by following health and fitness advice given by them.Leading a healthy life is not complicated, all you need is awareness and once you know what is right for your body, you are on the right path.
My 90 Day Body Transformation: Where I startedFebruary 16th, 2011, I started a 90 day fitness transformation because I started to feel slow, tired, unhealthy, and in the worst shape of my life. Their are many programs out there that you can choose from and I recommend to go out and find the one that fits you best.I have always grown up being active in life throughout grade school and most of my 20’s. I grew up in Martial arts, swimming through high school, and tennis. At the age of 30, I started to let myself go and eat on the go where ever my busy life took me to eat. I didn’t choose what my body needed to stay healthy, instead I chose the food that I wanted emotionally. That can lead to a death trap in most lives and mine wasn’t any different.9 months after my little sister introduced me to an in home cardio program, I started to make a choice to change my life health wise. The first go around was about a 50% commitment and guess what I got out of it? A 25% result! My nutrition wasn’t matching my fitness and what I found out later down the road is that if you want to totally transform your body in both health and fitness and feel better on a daily basis, then you must commit to nutrition. In most people’s opinion including mine, nutrition is 80% of the battle. Without proper eating and a consistent schedule, you will be wasting your time.That is where my battle was, in finding time to make nutrition and fitness happen in my life. I worked Graveyard 2am-8am. Took kids to school and worked my day job from 9am-4pm. When I got home, i was tired and had to sleep to get ready for the next shift which started at 2am again. The truth is, everyone has a busy schedule and where most people fail to even start to improve their life is in the initial decision making to just do it. Just like the popular Nike Saying,”Just Do It!” No matter your schedule and how busy you are, you are not suppose to put you health on the line. Without your health, how good are you? The answer is, not too good. Why do we work so hard and neglect our bodies, cause we are all mentally trained that we must work hard to stay up with life’s busy schedule and then we deserve to relax after the 5pm rush hour, or happy hour.You have to Make a Decision to Change your LifeOkay, enough about that, let’s get down to fitness and health. First you must make the decision to work just as hard on your health than your finances, we already said that. Second, you must make a commitment to do your chosen program no matter what your busy schedule is. Everybody can make time for something they really feel is important in life and people easily can do the complete opposite and procrastinate on the things they think they can live without. Without health, you won’t live as long to enjoy what you work so hard for. To the point, but it’s true. Next, third, you must be consistent and believe you will succeed.Preparing yourself is important. This means choosing the right fitness program that is proven to get you the results you are looking for, planning out your meals according to your program requirements, logging your workouts to see your improvement and letting it be a guide to improvement as each week goes on. These 3 points are vital to know before you start. I love the saying,”If you don’t know where you’re going, How do you know where to Start?”You Must Know Good vs Bad Proteins, Carbs, and FatsProper nutrition will maximize your results more than you will know. If your not eating right, you are wasting your time, and at the end of your fitness program, you will be disappointed in your results and quit for life cause you will think they don’t work. Then you will also look at everyone else’s success story and it will bring you down and make you say that it is a scam, when the truth is, you scammed yourself.Okay what are the things you can eat that will help you and things that won’t…Good Proteins that will help in Fat loss are Chix Breast, Turkey, Cottage Cheese, Egg Whites, Crab, and Salmon.Good Carbohydrates include sprouted grain bread, rice spelt, millet, quinoa, sweet potato with a little butter and cinnamon, and all fruits and vegetables are good to go(the good fiber that are in the fruits and Veggies will actually help you to burn fat faster).How about Fats, yes there are good fats that will help you burn fat faster by eating them. These are avocados, all natural peanut butter(I love PB2), almonds, olive oil, coconut oil, and raw nuts. Good fats will help you burn fat and bad fats will store fat inside you.What i have learned to stay away from are foods high in sugar and processed foods. If you want your liver break down fats in your body, you must stop feeding it processed foods like High fructose syrup, artificial sweeteners, and hydrogenated oils.Now you have an idea of the foods that will help you and the foods that will kill you. One thing is for sure is that whatever you eat, you must enjoy. Just because the food is healthy, doesn’t mean it doesn’t taste good. Also, make sure you are eating the right portions in each meal. Usually a portion is the size of your fist. The amount of proteins and carbs that you should be eating per day depends on your weight minus your body fat. So if you have 20% body fat, times that by your total body weight, then minus that number off your total body weight, that is how many grams you need per day in proteins and carbs. (example: 20% X 180lbs= 36lbs of fat inside your body. 180lbs-36lbs of fat=144lbs of lean body weight. You need to eat 144 grams of protein and 144 grams of Carbs per day) Now divide the total grams (144) by how many meals you eat in a day and that is your number (in this scenario, someone who eats 5 times a day will need 28.8 grams each meal to reach 144 for the day)