A consistent exercise program is a big part of health and fitness, but it isn’t enough. In order to get in shape and achieve a level of optimum health, a well balanced nutrition has to be added to this equation. From everyday punters to world class athletes, everyone is capable of achieving this goal through hard work and a disciplined regime.
The first step in getting that leaner body, you need to adjust the balance of calories you take in each day with those you expend. While your daily calorie intake may well decrease, the number you expend will certainly increase as you perform fat-burning cardio work.
Cardio training, like running or fast-pace walking, burns calories quickly. Most importantly it also enhances your cardiovascular strength, the condition of your heart and lungs. Running and fast-pace walking, biking and swimming are all effective types of cardio work you can do. This type of training makes your heart and lungs work harder, and this improves not only your physical fitness, it boosts your energy levels, improves your concentration, reduces your risk of heart disease and of course, burns fat.
Nutrition – The hard part or is it?
There are certain foods that will definitely stand out from the rest when it comes to losing weight and staying healthy, echoing the phrase "you are what you eat".
To ultimately benefit from these type of foods, you need to replace your existing diet of fatty meats, processed foods and similar “junk food“. Fortunately, a wide variety is available to choose from and help to effectively tailor your dietary needs that will both benefit your health and personal tastes.
The following is just a selection to choose from:
Meat: Beef, lamb, chicken, turkey, pork and others.
Fish: Salmon, trout, haddock, shrimp, shellfish, etc.
Eggs: Free-range, pastured or omega-3 enriched eggs.
Vegetables: Broccoli, kale, onions, carrots, tomatoes, peppers etc.
Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries etc.
Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
Nuts & seeds: Walnuts, hazelnuts, almonds, macadamia nuts, sunflower seeds, pumpkin seeds and more.
Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.
Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.
Endeavor to take a well-balanced meal about every three hours. Nutritional experts usually encourage this as a method to speed up the metabolic process. It is a basic method to handle hunger and also maintain your blood sugar from dipping too low, hence your energy will remain consistent throughout.
Alternatively, having long breaks between meals will leave you ravenous, which would result in poor food options when you do decide to eat. Even Matt Ryan, currently the highest paid NFL player, recently stated that he tries to eat every three hours since it’s important to keep blood sugar level normal. Basically, 5 meals each day should do it. He is the perfect example of an individual achieving the kind of success through nutrition and exercise. Another factor to consider relating to when you eat is whether you're working out that day, and, if you are, when the exercise takes place.
Most importantly, achieving any kind of noticeable result takes time. Discipline is key and self-motivation is essential. Getting your ideal body is a long-term and ongoing commitment, but one that is ultimately beneficial to your health and wellbeing for the foreseeable future.
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