| Fitness for Life |
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| Fitness Recipe Its not going to be easy, especially if you are not the active type. However, if your willing to try and alter your lifestyle a little. If you want to look better and feel fitter then read on ... 1. Go for a long walk or a jog or a bicycle or other activity involving self exertion at least once a day. Two is even better. 2. Make sure you spend about a half an hour a day in the pursuit of execise enjoyment. Ensure you enjoy it, or change the routine to an excercise you do enjoy. 3. DO NOT Over-Exert Yourself, an excercise regime that causes a sustained level 70% above your resting heart rate is more than enough. ie 70+50=120bpm 4. Change your diet to smaller food amounts. Continue to enjoy what you eat but dont eat a great deal. Two, three, four even five small meals a day wont hurt. 5. Ensure you keep to it, feel guilty when you miss more than two days. 6. Dont go out and excercise in blustery or rainy days, when surely the weather will get the better of you, simply wait for a nicer day or when the rain is patchy or light. Whats a recommended approach Day 1: Jog in the Morning or arvo 2 - 4 km, go for a lunchtime walk also say 2 km Day 2: Long morning walk 5km (fairly brisk pace) Day 3: Jog in the Morning or Arvo 2 - 4 km, go for a lunchtime walk also about 2km Day 4: Take the Bike for a ride 4 - 6 km (medium to relaxed), have a midday walk. Day 5: Long morning or Arvo walk 5lm (fairly brick pace), maybe have two long walks Day 6: Go for a swim at the pool (10 to 20 slow laps to about 1km ), have a lunchtime walk Day 7: Take the Bike for a ride 4 - 6km (relaxed pace), go for a walk also When you first start out, dont change your diet just add to the day your excercise routine, maybe increase your food intake a little. Make sure you budget that half hour to an hour or so each day, build you life into it, by forming activities in the pursuit. For Example walk to the shop rather than drive. At first, skip the second day and alternate the routine. Say for example the first weeks excercise would be Day 1, 3, 5, and 7; and the next weeks excercise would be Days 2, 4, 6, and 1. When you feel fitter and more able do the full weekly plan, then please do so, note you can chop and change to suite your routine. If you havent lost weight (which is most unlikely) drop your food intake a little but not much and only if need be. You may already be losing weight due to the increased activity. Its likely that you will in fact increase you food intake to 'keep in good shape with a bit of weight'. Remember to rest occasionally; as zealots suffer greatly from stress fatigure and eventually surcumb to flu and colds and virus infections. Expect to see significant changes after the first month. What will I get in return 1. A better self opinion and more self worth 2. A better outlook with less doubt but not as much arrogance 3. A better body that probably looks much more healthy 4. Sex appeal and more attractiveness 5. The likelihood of jealousy will increase especially amoungst those that pick at your efforts 6. Improved bowel regularity 7. Less expectation and a better understanding of fitness and worth Suggested Diet Dont try to satify each of these but pick and choose as you feel the need for a nibble or two. Remember to always eat in moderation. its okay to binge, but you will have to work it off! NOTE: After each meal spend a few minutes with a walk or some other tummy churing excercise, do not over-excert and definately do not run or jog. Breakfast (when you get up till about 9.30am) Cereal and Fruit - Cornflakes, Muesli, Fruit Toast and Eggs, Bacon Juice or Coffee etc Brunch (after 9.30 but before 11.30am) Toast and Eggs, some fruit, Jelly and cream, (what you'd have for a small lunch) Lunch (around 12 - 1pm) Noodles, Vegetables, Eggs and Bacon with Toast, Fruit etc Salad and\or Meat, cheese sandwich Some sponge cake or otherwise lite delight Midday (about 2pm to 4.30pm) Fruit, and small snacks, or small candy bar Dinner (from 4.45pm to 7pm) Just about anything so long as you have a mince or meat based meal once in a while. Pasta, Stews, Mashed Potatoes and Sausages, Meat Loaf, Vegetarian, Salads, Cheese etc. Evening (after 7pm) Jelly and Cream, Fruit, After dinner chocolates, Sherry or Port Wine, A Beer or relaxant drink |
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