It’s time to start a Healthy life:
your 7 days program:
How many times have you gone to sleep at night, swearing you’ll go to Full Fitness Gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure our Personal Trainers can offer full Nutrition advice.
The more you know about how your body responds to your lifestyle choices, the more you tell your personal trainer about how nutrition and exercise plans affect you the easier it is to fine right one for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy, we’re linked FFGNutrition who also supply some market leading supplements and weight loss formulas that can speed up the affects for you.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort and also increases your mental alertness and health, the feel good feeling.
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 does need to be consistent and here at Full Fitness Gym we have all the equipment and classes you would need and open 6am until 10pm we will help.
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 45 to 60 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 body.
Here’s a sample exercise program that may work for you:
* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets. You can do Push, Pull and Legs days. Breaking the muscle groups down to avoid over training.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, 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 important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* 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.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. 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/six) and a couple of small snacks throughout the day but your Nutrition advice from our Full Fitness Gym Personal Trainers will guide you.
* 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
* 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 that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
Enjoy life, we all deserve it.
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