FITNESS

My reasons for a FIT and HEALTHY lifestyle:

  • not only maintaining, but also improving my health and strength
  • saving money on future, possible medical bills
  • looking AND feeling better (more energy)
  • becoming physically stronger as a woman
  • enjoying a more active lifestyle
  • it keeps me sane
  • reduces stress (vs. alcohol and other unhealthy or expensive habits)
  • and last, but not least… I really enjoy it.

Some things to keep in mind:

  1. There are no magic pills or diets that are longterm solutions to weight loss. Diet is 80% of effective weight loss (abs are seriously made in the kitchen), while fitness is key to building muscle and maintaining any loss.
  2. Include weight or strength training in addition to cardio. For every pound of muscle you gain, your body burns anywhere from 35-50 more calories. Overtraining with cardio will lead to muscle loss and fatigue. Not to mention that too much aerobic work will make you starving! Refer to this link for reasons why women should lift. And this link for additional information.
  3. Intervals over steady cardio. Intervals have been proven to be more effective for weight loss and for overcoming plateaus. Refer to this link for a good explanation why.
  4. High-intensity workouts like HIIT and Tabata-style are great for fat burning. These workouts incorporate EPOC (postexercise oxygen consumption) which increases your metabolism and allows your body to burn even more calories throughout the day (refer to this link). These high-intensity workouts are short and effective, but are not recommended for those who have just begun working out. (HIIT reference: link ; Tabata-style example: link).
  5. Fitness and health should become lifetime habits. Reading new references is a great way to educate yourself about better eating habits and a healthier lifestyle.
  6. Genetics play a major role in fitness and health. It takes time and patience to find the correct combination and lots of tweaking to find a fitness/health lifestyle suitable for you.
  7. Ditch the scale. I have learned to not rely so much on the scale because with muscle mass, it is really hard to determine what kind of progress you’re making based on weight.  A more accurate way to see what kind of fat loss/muscle gain you’re making is by taking body fat percentages.  A “skinny-fat” individual may weigh  less but appear less toned and healthy than an individual that weighs more due to muscle mass.

REFER TO LINKS PAGE FOR SOME MORE GREAT REFERENCES.

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