Hello everyone,
In today's post, www.lifewithsonia.com will explore a sample of what a 7-day program would look like on your wellness journey. How often have you gone to sleep at night, swearing you'll go to the gym in the morning and then changing your mind just eight hours later because when you get up, you don't feel like exercising?
Staying fit is essential for long-term health and wellness. While it's expected to slip up, it's important not to give up. Maintaining an active lifestyle and healthy eating habits can prevent health issues before they arise. Understanding how your body responds to your lifestyle choices is crucial in creating a customised nutrition and exercise plan that works for you. When you eat healthy, exercise regularly, and work out at the right intensity, you tell your body to burn fuel more efficiently, which means burning fat more efficiently for energy. This leads to a faster metabolism, providing more energy throughout the day and making physical work more effortless. To start living a healthier life, prioritise exercise and healthy eating habits, and invest in your long-term health and wellness.
It's time to start a Healthy life.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night. Exercise doesn't have to be intense to work for you, but it needs consistency.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
Warm Up
Seven to eight minutes of light aerobic activity were intended to increase blood flow and lubricate and warm your tendons and joints.
Resistance Training
Train all major muscle groups—one to two sets of each exercise. Rest 45 seconds between sets.
Aerobic Exercise
Pick two favourite activities: jogging, rowing, biking, cross-country skiing, or whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
Stretching
Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is essential to have realistic expectations. You should expect the following changes early on, depending on your initial fitness level.
- From one to eight weeks - Feel better and have more energy.
- From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
- After six months -- Start losing weight quite rapidly.
Don't stop there once you commit to exercise several times a week. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
- Eat several small meals (optimally four) and a few small snacks throughout the day.
- Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits.
- Limit your fat intake to only what's necessary for adequate flavour.
- Drink at least eight 8-oz. glasses of water throughout the day
- I also recommend taking a multivitamin daily to ensure you get all the vitamins and minerals your body needs.
I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I couldn't write this article or keep my sanity.
Enjoy life. We all deserve it.
I hope you enjoyed that.