Did you know that according to the National Institute of Health, women should be getting 91 oz of water a day and men should be consuming 125 oz of water per day? Well that’s the truth and you can look it up to confirm it.
You’re probably asking yourself how can I do this? Simple start early and begin consuming bunches of water at once. I recommend making it a daily goal to get close to a gallon or a gallon down by 12 pm your time. If you work night shifts, then the first 4-5 hours of your shift you should consume most of the gallon down.
By getting in gallon a day, you will move particles through your body much smoother, and have healthier skin, and most important you will be hydrated!
Find time everyday to move your body, whether that’s taking the stairs at work, doing stand up meetings, or parking your car furthest away at the grocery store or even at work. I find that easy and convenient to do everyday, it amazes me that people will spend 5-10 minutes circling a parking lot just to save time on their walk to the store or destination. By all means if you find a close parking spot take it, but if its busy or congested then I recommend that you drive all the way to the back of the parking lot and park. You’ll first burn extra calories with the walk and you’ll save yourself some time. I typically beat people to the store by just immediately parking to the back and walking.
Also periodically during the day at work or on the weekend, find time to get up and walk an errand. Spectators say that more fit people exits in the city, if that is true, it’s because everything is close walking distance and that forces people to walk more an be more active. I will tell you as humans we are in our best shape in grade school, because our metabolism’s are higher and because we were forced into exercise. Whether through sports or gym time activities, we had to move or workout. And as a kid you would play with your friends, games like tag, your it, and other chase games that would force you to move. As we got older, our metabolism’s have slowed down tremendously and we find as many ways as possible to move less. Let’s reverse that now, find time everyday to move your body.
This is a really good question, since there are so many different protein shakes on the market, and everyone has a different fitness goal. I say different but most people are looking to do 1 of 3 things, lose weight, add muscle, or maintain.
If you’re looking to lose weight then you want a lower calorie protein shake where you would just add water or low calorie fluid to blend it with, I’d recommend per 20-25 gram scoop 90-150 calorie max. The math behind protein is simple, per gram of protein it natural yields 4 calories. This is without adding any substance for taste or texture. So naturally 20 grams of protein yields 80 calories, 25 yields 100 calories. The shake I use has 120 calories per 24 grams of protein which is very good and lean. You’ll find some proteins that focus a-lot on flavor or texture or even building muscle or muscle mass and these should be used for those goals.
I see people always run into the gym just to jump on a treadmill or piece of cardio equipment for 30-40 minutes and then finish with 10-15 minutes of weight lifting. That is not the way to workout. The reason why is simple, per minute of working out, weight lifting requires more energy usage than cardio. Therefore instead of burning up all of your energy on the cardio equipment, it would be best if you lifted fro 25-35 minutes, then finished off with 20-30 minutes of cardio for a great workout.
If you’re building a home gym, you only need 2 pieces of equipment to have everything you need to develop the body you want. These 2 pieces of equipment are a free rack or smith machine, and a interchangeable dumbbell set that goes from 0-50lbs or 0-90lbs. With these 2 pieces of equipment you have everything you need to develop the body you want and been dreaming. For cardio you can do 20-30 minutes HIIT 1-3 times a week depending on your goals. Examples would be 20-30 second high knees, followed by 20-30 second squats followed by 20-30 second planks and do that for 8-10 sets and that’s a complete cardio workout.
As we get older, especially after our 30’s our body’s can’t handle the physical impact it once could in its youth. I recommend doing less jumping, jumping exercises are bad on the joints. The knee, back and ankle joints take a-lot of pounding when we jump and it can make us open easier for injuries.
Eat to be full. Isn’t that the point of eating? So many people have made the term “diet” to sound horrible, like a punishment. I tell people to eat to their goals and to eat until their full off of the right foods. Your daily diet should consist of lean protein (chicken, fish, turkey, lean ground beef, lean steak, lamb) it should consist of vegetables, fruits and complex carbohydrates (brown rice, quinoa, sweet potatoes, red potatoes, oatmeal, beans) when you eat like this 80% of the time, you will be full and you will reach your goals when you pair it with working out.
Ok, so you’re ready to begin your fitness journey and you have your workouts together, your meal plans, and your workout attire. You’re ready to go, but part of you wants to know is there a secret, is there a …well you know short cut? Could I eat whatever I want and workout or could I eat healthy and not workout? Which one is most important?
I’m going to answer that with both! You can’t have one without the other, so you need to focus on both. Eating is just as important as working out and working out is just as important as eating. If you eat low calorie diet and don’t workout, you will lose weight and not be toned, most likely you’ll be flabby. If you lift weights and eat whatever you want, you will be bulky look, fat and muscle, still pudgy. Now if you eat what you want but do a-lot of cardio, then you will just stay the same.
To win in the game of health and fitness, you must eat according to your goals and workout according to your goals, and you will reach them.
I’m not a huge fan of having a daily set schedule for workouts and here’s why. I know most people live their life on a schedule and I get it, wake up at this time, work from this time to that time and sleep by this time. The only set schedules I believe in is waking up, work, spending time with loved ones and sleep, and sleep is up in the air. For workouts days change and things happen so you must be ready at all times to adjust your workout. I would aim for it to be the same most days, morning or mid day , lunch or night but always leave it open for flexibility because you will have days where you have to do something at a normal time you workout, you will have emergencies or events where you need to adjust your schedule. In those times if you have a non flexible workout schedule then most likely you will skip your workout. Instead of skipping your workout, I recommend to be flexible at all times to be able to workout at a different time if need be because of your schedule.
Lower abs are the toughest area to challenge when it comes to ab workouts. The reason for this is because it’s difficult to create resistance when most of our ab workouts are done on the ground. Therefore if you’re going to challenge the lower abs, it’s best to get off the floor and hand from a pull up bar or sling to perform some hanging leg raises. You can do straight hanging leg raises, or side hanging leg raises to hit the lower abs and obliques. Once you have mastered these, move on to weighted leg raises, windmills, and static leg raise holds.