Fitness-Regimen

You must incorporate all three of these elements into your Fitness-Regimen if you expect to see results. If you do not attain synergy, you will not obtain fitness results.

Definition of Synergy:

Synergy refers to the phenomenon in which the combined action of two or more components far exceeds that which can be achieved by considering any of the components individually. As far as fitness is concerned, synergy refers to the combination of nutrition, aerobic activity and muscle training.

You must incorporate all three of these elements into your Fitness-Regimen if you expect to see results. If you do not attain synergy, you will not obtain fitness results.

Fitness-Regimen:Nutrition Is KEY!!

Eighty percent of your desired fitness results lie in nutrition. What you put into your body is as important as what you do with your body. The bottom line is that if you want to lose weight, you must expend more calories than you take in. If you want to gain weight, you must take in more than you expend. The balance and quality of foods you consume directly affects your goal and outward appearance.

I am not a nutritionist. However, I cannot stress enough the importance of nutrition in your Fitness-Regimen program. I suggest contacting a nutritionist to help properly in achieving your goals or my New Diet Master Pro Custom Meal Plans develop by nutritionist, dietitians and is Phd approved.

Here are some basic dietary terms that will be helpful in your fitness quest:

- METABOLISM refers to the rate your body processes the food you eat.

- CALORIE is a unit of heat.

- THERMOGENIC EFFECT- the result of ingesting a combination of proteins and fibrous carbohydrates to cause a fat burning effect in your body. A fat burning effect is a chemical reaction in your body.

Thermogenic foods include PROTEIN (lean meat, white meat poultry, egg whites, tofu), FIBROUS CARBS (vegetables, the greener the better), COMPLEX CARBS (brown rice, sweet potato, whole grains including bread, pasta and oatmeal). When combined a thermogenic effect results.

Food and its effects are similar to a chemistry experiment. The right combination of proteins, carbs and fats produce desired results. This is why I recommend consulting a nutritionist. They are body chemists and know how to concoct the proper diet to achieve your goals.

Fitness-Regimen: Water Is Important To Your DIET

Water is the cheapest and most effective fat burner. Your body is 80% water – bones, ligaments and organs. When you do not drink enough water, you are dehydrated and when dehydrated, your digestion is poor. Proper hydration is crucial to fluid elimination, regular bowel movements and joint function. The bottom line is, the better hydrated you are, the better your performance, the more calories you burn and the better your body looks.

Fitness-Regimen: Cardiovascular Activity Counts For More Than Just Burning Calories

Aerobic exercise controls body fat, decreases tension, aids in sleeping, increases overall stamina, increases resistance to fatigue, improves mood, reduces anxiety and aids in sleeping. It also helps deliver nutrients to your body’s extremities thereby producing a Thermogenic effect.

Aerobic means with oxygen. Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.

Aerobic activity refers to using the same large muscle group for a period of at least 20 minutes while maintaining 60-80% of your maximum heart rate.

The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming- you start, hit you pace (or target zone), and then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn’t used to the stress being put on it. ________________________________________________________________

To calculate your target heart rate (THR), you must first figure out your resting heart rate (RHR). To find out your RHR, take your pulse for one minute first thing in the morning.

The real Formula for Target Heart Rate:

To calculate your target zone use this formula:

(220 – your age – your RHR) x .60 =( ??+RHR)= THR

(220—your age – your RHR) x .85 =(??+ RHR)= THR

Your THR is between the answer of this two formulas.

While this formula gives you a basic number to fall within, I recommend consulting a personal trainer for a more accurate number based upon your body history, current physical status and overall level of activity.

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I took my body fat with calipers and I also used my Diet Master Pro software to check my body fat and this calculator is pretty close. It showed a 1 to 1.5% difference of more body fat than with the calipers. I will like to add that not one of all 3 ways of taking your body fat here are accurate but it can sure give you a close idea of where you are and where you need to be. check it out is FREE!!

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Terms To Remember From Your Fitness-Regimen

"Anaerobic" activity is short in duration and high in intensity. If you are gasping for air while talking, you are probably working anaerobically. Examples include: racquetball, downhill skiing, weight lifting, sprinting, soccer and football. This type of post workout usually results in muscle soreness.

"Aerobic" activity is long in duration and low in intensity. You can probably hold a conversation while engaging in this type of activity. Examples include: walking, biking, jogging, swimming (talking to the fish) and cross-country skiing.

Your weight lifting workouts should be followed by cardio workouts that burn 500 calories. Examples of 500-calorie workouts include 30-45 minutes of running, biking, power walking and rollerblading. Cardio should be done 5 days a week. The reason for this = WEIGHTLOSS. 5 days a week x 500 calories = 2500 calories. 1 LB of fat = 3500 calories.


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