How is it that obesity in America, hitting all time highs year after year in while the profit for the fitness and supplement industry have never been higher ?
This indicates a broken system.
45 million Americans are on a diet, but the facts show us that diet alone themselves are not effective to produce and maintain the body we want.
Gary Foster, PhD, clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania showed that 65 percent of dieters will regain all the lost weight for about 3 -x years . This does not apply to diet to intense caloric restriction, or after a certain extreme type protocol. Only 5 percent of them will keep the weight off.
Although much could be discussed on the social priorities in the age of instant gratification, let’s focus on those who are able to drop weight and keep it off – for life.
This is not a quick solution, they are not “1 Weird Trick” or “Kim Kardashian after pregnancy Kale diet alone.” These are three of conduct based on the principles that can be implemented today to make lasting changes to your body, health and energy.
The high frequency of training
We’ve all heard the phrase “abs are made in the kitchen.” True enough. But it does not favor the fact that exercise is an essential part of life-long health. If we start taking our exercise is the way we relate to drugs, we would have less than the last .
Medicine Exercise. By adding just 30 minutes of exercise a day, the risk of cardio – vascular disease, diabetes, and atherosclerosis is significantly reduced. Going to the gym 3 times a week is great, but it is harmful to remain sedentary the rest of the time. The increase in training frequency by adding low intensity steady state cardio . like walking the dog or taking a swim They receive the working muscles, increase cardio – vascular diseases, as well as add to bone density.
If you are already active every day and would like to increase the frequency of exercise, but do not have the time or desire to go to the gym every day, add a 20-minute body weight routines at home in the morning.
This will give you more energy than pounding 4 cups of coffee, you will feel better and more focused for the rest of the day.
As it becomes part of your life, you can increase the exercise time, or increase the intensity to shoot at a target that you want. Building muscle at the expense of more complex movements or fat loss by doing more work in the same time period.
Here are 8 simple circuit of exercises that you can start doing today. Nutrition Tracking
Many diets and supplements are beneficial because they create dependency on their product. Telling you exactly what to eat and when to eat, they create a drone army of followers dogmatic power.
Food tracking shall make you free.
While I’ve listed this as one of the 3 skills needed for success, it is the only thing that could be temporary. By tracking food throughout the year, you will develop a deep understanding of calories and nutrients contained in various foods, which foods help you feel better, and bodily changes when eating a high fat, carbohydrates and proteins.
Armed with this knowledge, you can fine-tune your personal meal plan.
This should be the goal for all. Not because all diets inherently bad, but because everyone has different tastes, goals, time requirements, allergies and preferences.
The sooner you can make changes in the Paleo, Atkins, or fasting diet plan to make it a “Paleo Plan Tom” or “Sloan periodic starvation mode”, the closer you will be to ensure lean for life.
Using an app like My Fitness Pal is a great option because it has thousands of foods created tricks users, so it’s easy to enter the foods that you eat in restaurants, and do it quite easily flair, how many calories you ate on your Potluck. It even has a barcode scanner to simplify the process even further.
Tracking food religiously for a year, you will be able to know the approximate number of calories quickly and easily, proteins, carbohydrates and fats in this paragraph.
This creates a breeding freedom.
If you know what you are eating 80g carbs, and what you’re shooting for 100g, because it’s a day off from training, it makes it easier to delay gratification is not eating that bagel until tomorrow, when you know what you’re going to need the extra calories because this leg of the day.
Going hard in your training is great, but if you can not control the levels of stress and restore properly, you will never look or feel the way you want too. Think about learning and stress as a debit and the recovery in credit quality.
If you exaggerate your account, you will be constantly fighting an uphill battle to get even. Be more careful about investing money into your account recovery, as well as other things that will fall in line.
We all know that sleep is important, but too many of us are still in the end up sleeping less than 6 hours per day, which is not sustainable and does not lead to lifelong health.
You can set the sleep priority, making a commitment to go to sleep and wake up at the same time, 6 nights a week. Your body will thank you by getting more restful sleep, and wake up feeling refreshed.
If you sleep enough, but still do not feel that you are able to recover well, try to add in these other weekly recovery methods:
- Meditation – start with 5 minutes a day, 5 days a week. Just sit where – . Quietly and focus on your breathing Try to eliminate thoughts of work, family life, and shared responsibility in this time. It’s harder than it sounds, but the studies It shows that only 10 minutes a day relaxing reflection can significantly reduce heart rate for only 3 months .
- Thanks Magazine – Happy people are less stressed and more resilient . Become happier took 2 minutes per night, to record 2 things that you are grateful for your day.
- Foamy or Stretch – 5 minutes a day, spend a few minutes working out knots in your buttocks, back or legs. Or go through a few minutes of your favorite yoga flow. This will help you to relax and unwind after a long day, it costs nothing, and it pays big dividends to your recovery score.
- Exercise every day. Some are always better than nothing.
- Make sure you are familiar with the tracking of food. This will increase the IQ your food, and make you more aware of what you eat.
- Balance your recovery with your stress and daily productivity. You can not have a healthy lifestyle, if you are constantly running on fumes.
Being healthy is a desirable goal, but too many of us want that goal today and at any price. Remember that 95 percent of people who put themselves through crash diets regain all the weight back, and in most cases, little more.
Taking a long-term, sustainable approach, learning how our bodies work and what works best for us, we can get the results we want and keep them on lithium