A Healthy Slice of Life
It is about time you get on your way and claim a healthy slice of life. You know how it goes day by day you go to bed promising yourself you will wake up in the morning and head to the gym. You spend days researching the newest diet or recent trend of weight loss is, but you haven’t made the commitment to go all in.
Guess what? You are not alone. This feeling and behavior happens the best of us. Often, we over complicate things and give up before we even get started. That doesn’t mean you should give up all together. It is all about creating healthy habits and finding a sustainable long-term plan.
The best way to get started is to actually start! You don’t need a complicated plan or set diet regimen, all you need to do is take a step in the right direction. All these small steps will lead to a big change; it can be compared to a snow ball. The tiniest little ball of snow can be rolled up into a huge mound.
To get started achieving a health slice of life, you need to get your body ready. By starting to increase your level of physical activity you will put your body into a fat burning mode. Firing up your metabolism and signaling to your body that you will be burning more calories. Look at it this way, increased exercise plus healthy eating habits plus increased metabolism will equal decreased fat storage. Moreover, if you stay in a caloric deficit you will be burning stored fat for energy! How is that for a healthy slice of life?
If you are first getting started, I recommend starting off with a weight training for 30 – 40 minutes per session 3 – 4 times a week. Most people would probably recommend starting with cardio, but I believe building a strong core and foundation will be better long term. Additionally, it is important to build lean muscle mass. The more lean muscle you carry, the more calories you will burn. You can save the cardio for when you need to burst through your sticking points.
Here is a simple way to start achieving a healthy slice of life:
- Each training session begin with a proper warm up. I recommend around 10 minutes of low intensity steady state cardio just to get the blood flowing.
- Take a couple minutes to stretch. If you are going to start with a full body workout, make sure you warm up and stretch all of your joints, tendons, and ligaments. Body weight squats are an excellent way to warm up your legs and get your heart pumping.
- Start with light weight resistance training. Make sure to focus on proper form and work your up to higher weights as you can. Stay in the 12-15 rep range, with no more than 45 seconds of rest in between sets. Ideally you want to stick to 60 reps per muscle group.
- How to calculate total reps
Repetitions per set
- After your training session, it is important to get adequate nutrition. Make sure you eat quality protein and carbohydrates. I personally do not like to eat a lot of fats post workout.
- You will have to find a eating regimen that works for you. If you like to snack, eat smaller meals throughout the day. You may incorporate healthy snacks if they fit into your daily caloric intake.
- Ensure you are staying hydrated. Drink half of your body weight in ounces of water a day. If you are 200 pounds, I recommend you try to drink 100 ounces of water a day.
- Take a multivitamin and/or greens drink to ensure you are getting all the vitamins and minerals your body needs
It is important to keep in mind that change occurs over time. You will most likely not see significant changes right away, unless you are severely overweight. Having realistic expectations and setting long term goals will help you sustain a lifestyle change.
Over the first 1 – 8 weeks you may notice an increase in energy. You may start to feel better about yourself, feel more motivated, and all around be in a better mood.
The next 2 – 6 months you will should start to notice a change in your appearance. This is when you will really start to notice all of your hard work. You notice your clothes starting to fit loosely and an increase in muscle. You are on your way to becoming leaner and healthier.
After 6 months You have truly started your full body transformation. You may notice increased muscle mass, more definitions, and significant weight loss. You hard work is paying off!
It is easy to sit and read about doing the right thing but it all starts with one simple step, and then another one, and another one. Pretty soon you will have gone a significant distance and you will realize the effort and hard work you have put it. Start off by following this easy guide and begin enjoying a healthier you! Eventually you will achieve greatness and acquire a healthy slice of life!