“Maximize your fitness results. Simple ideas that make a BIG difference.”
Here is a glimpse of that field fitness I wrote about last week. This is just one of many drills that can be put together to form a field workout unlike no other. Visit the Sport Specific section of my site (FPP) and check out many more drills. We add new ones every week.
Eating a total of 17 fruits and vegetable a day would be a petty big challenge for even someone who loved to eat them. Just imagine the health benefits though. On the other hand it would also cost a fortune.
Well guess what? I found out how to do it. It’s a whole food supplement called Juice Plus. I have really been researching this stuff as well as using it and I must tell you I’m pretty impressed. Whole Food means it is from a natural source. Juice Plus in a mix of 17 fruits and vegetables in capsule form. You ask how do they fit all that into some capsules? It is put through a process were they remove all of the water and non-nutrient material and they wind up with a high nutrient concentrate powder which is put into capsules.
Two capsules in the morning and 2 in the evening gives you an approximate 17 fruits & vegetables mix. It replaces your multivitamin.
I have read a number of independent University studies that have been performed on Juice Plus and they are very impressive. The studies showed an increase in DNA protection, improved cardiovascular/arterial health, improved immune system strength, increased protecting against infectious illnesses and a number of other overall general health benefits. Other studies have shown a connection to benefitting factors that have been thought to possibly reduce the onset of some cancers.
I’m not recommending you stop eating fruits and vegetables but you can replace that multivitamin with something that is from a natural source and proven much more effective. Just thought you would be interested…… It has caught my eye! Juice Plus
Rule #4
Balance: A balance of proteins, carbohydrates and fats is a vital part to the 4 rules of nutrition. Each of these macro-nutrients have important rolls in the human body.
Proteins are considered the building blocks of the body. They make up our muscle, bones, organs, hair, nails and so on…..
Carbohydrates are thought to be evil by many people but that is far from the truth. Carbohydrates help maintain proper hydration in the body and help transport proteins to the muscle cells. Their most important function is that they are the bodies main source of energy.
Fats are also very important to the body. They are a great long term energy source and also provide the body with a feeling of satiety. A feeling that you’ve had enough to eat. Their most important function is that of helping in the process of cell reproduction in the body.
A few final notes:Revisit Rule #3 for the types of quality macro-nutrients to eat. The ADA recommends Fat a intake of 20-35% of daily calories, carbohydrates 45-65% and protein 10-35%. Whatever percentages you do take in remember that in the end you must take in less calories then you burn in order to reduce weight.
Drink plenty of water throughout the day. Water is involved either directly or indirectly in every function of your body. You need it!
I also recommend taking a daily vitamin source. Whole Food vitamin supplements are far superior to regular multi-vitamins. I highly recommend Juice Plus (Whole Food Supplement). There is a link on the side bar if you want to take a look. Well worth it. It is 17 fruits and vegetables per day in dried form. They have been tested and backed by a number of leading university’s.
As you can see there is so much information on this subject. I have not even skimmed the surface. Keep in mind that the information above is a very general explination of these 4 rules. I hope it helped you out……
Until we meet again….. So long…..
Rule #3
Food Quality: High quality foods have better vitamin / nutrient value which will allow your body to run more efficiently and leads to better fitness results. Eat lean proteins like chicken/turkey breast, most fish, egg whites, and tofu to name a few. Some quality carbohydrates include vegetables, fruits (limit 2 a day), yams, sweet potatoes, and whole grains. Fats are very important to the body also as long as they are primarily unsaturated fats like flaxseed oil, safflower oil, olive oil, almonds, walnuts or fat from salmon (fish). Remember that better quality foods are usually much lower in calories.
Look for Rule #4 in the next entry of the “Fit Post”.
Rule #2
Frequency of food: Spread your calories out over the course of the day. In a perfect world you would eat five or six meals per day that were equal in calories. All of your meals together would equal the amount of calories needed for the day which we figured out in Rule #1. Because this is not practical just do the best you can. For example you can try three meals and two snacks about 3 to 4 hours apart. Try to never go past 4 hours without eating. After the 4 hour point your body begins to breakdown muscle and using it as energy to survive. Remember that muscles are the primary thing in your body that burn calories from fat stores. It is your friend. You don’t want to lose it.
Look for Rule #3 in the next entry of the “Fit Post”.
The 4 rules of nutrition will help polish up your eating habits and put your results into overdrive.
Rule #1
Total Calories: Your body requires a certain amount of calories to maintain it’s current weight. If you want to reduce weight you must consume less calories then you currently average on a daily basis. This can be done simply by eating less and or eating better quality foods which are usually lower in calories. There are many formulas to figure out how many calories one should eat in a day. An easy one is to add a zero to your current weight. That is thought to be close to the amount of calories needed to maintain you current weight. If you want to lose weight just add a zero to your goal weight and that is the amount of daily calories you should consume to reach that goal. To assure that the weight you lose is from fat stores make sure you follow the other three rules of nutrition that you can read in the next 3 entry of the “Fit Post”.
Look for Rule #2 in my next entry……
Many people tend to get into a repetitive rut when working out. They do the same thing over and over each week expecting something different to happen. Change up your workouts and give your body a reason to adapt to change. A continuing unaccustom stimulus will create a continual adaptation which will result in progression.
Have you ever noticed that doing yard work or helping someone move causes soreness the next day even if you workout all the time. Even know you are in good shape these movements create an unaccustom stimulus toward your body which challenges your muscles in a different way.
Change up your workouts by doing different exercises (for a particular muscle group) each week or even every workout. The same goes for aerobic / cardiovascular workouts. I recommend changing your choice of aerobic / cardiovascular exercise once a month. Check out our site for over 100 different printable workouts. Video exercises also available. Look for the link on the side bar to the right.
Throw yourself a change-up and see a change in your results!
The key to reaching your goal is as much mental as it is physical. Make a commitment to yourself. Write down your goal an a date that you will reach that goal. Writing it down makes it reality. Next come up with your game plan.
How will you reach this goal?
What is your workout plan?
How will you change your nutrition habits?
Will you have to change any daily habits (take the stairs, park far from the door, etc.)?
Manage your time well. Use a day planner to plan your daily goals.
Read your goal and your gameplan that you wrote down everyday if not twice a day.
Build a reputation of working out and eating well with your friends & family.
Ask for support from friends, family and co-workers.
I like motivational quotes as well. Motivational pictures are good for some people too.
Get some momentum going and your goal will come to you easier then you may think.
I went out to film the guys from Precision Fitness Peak Performance Centers the other day and I got some really unique stuff for the website Fitness Programs Plus. Just wait until you see this stuff. It is really wild.
These guys go out a few times a week to take a break from the gym and create some wild field drills using things like Cones, Mini Hurdles, Footballs, Soccer Balls, Frisbee’s, Dumbbells, Medicine Balls and anything else they grab that day.
The drills are created by using the props above as well as the terrain (Hills, Steps, Field, etc.) They are extremely dynamic movement combinations that deal with hand eye coordination, reaction time, recovery, endurance, strength and agility. This is a truly unique type of hybrid fitness that combines sports movement, strength, and endurance. Look for these drills in the Paramilitary (Commando) Fitness Programs section at FitnessProgramsPlus.com.
The video version will also be available this week in the video section of the site. This stuff is great for anyone looking for a new element to add to their workouts or coaches that are looking to spice up their practices or off season training programs.
Did you know that doing your resistance/weight training workout prior to your aerobic training workout will increase your fat loss? If you’re doing resistance and aerobic training back to back and your goal is to reduce body fat the order you do them make a difference.Without getting technical your body burns 2 types of fuel. Carbohydrate (glucose) is your primary source of fuel and is used for anaerobic training (resistance/weight training). Fat is the other source. Fat can be used as the primary source of fuel during aerobic training when you train in what is called your “Target Heart Rate Zone”.
Long story short: Do your resistance training 1st. You will use a better percentage of your stored carbohydrate fuel (glycogen) at this time. In return you will get a good resistance training workout which will help increase the conditioning of your muscles. Well conditioned muscles increase your daily calorie burn and help keep you lean.Do your cardio/aerobic workout after your resistance/weight training. In order to burn fat as your primary source of fuel you must burn through a better percentage of your stored carbohydrate fuel and elevate your heart rate into your target heart rate zone. By doing your weight training 1st your aerobic training you will do just that!Your target heart zone is about 65% to 80% of your maximum heart rate. Visit the “Fitness Tools” area and use the THR Zone calculator to find out what your target heart rate is.Fitness Tools Link:
http://www.fitnessprogramsplus.com/members/department45.cfm
