1. BALANCE DIET:-
Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, trans fat, cholesterol, refined sugar and salt . The goal is to take in nutrients you need for health at the recommended levels.
Both eating patterns emphasize fruits, vegetables and whole grains, as well as low or no-fat dairy products, and lean animal proteins. Fish is recommended at least two times per week, beans, nuts and seeds are encouraged, and unsaturated fats are always the fats of choice - like olive oil.
CALORIES:-
Your balanced diet must be planned at your own calorie level, and portion size is key. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories, such as fresh fruit and vegetables, lean meat and fish, and whole grains and beans. Low-nutrient dense foods have few vitamins but lots of calories, such as candy bars, soda, donuts and onion rings.
HEALTHY MEALS:-
A high nutrient-dense lunch would look something like this:
2 slices whole wheat breadA low nutrient-dense lunch would look something like this:
Deli turkey
1 slice roasted red pepper
romaine lettuce
1 tsp mayonnaise
baby carrots
hummus
8 oz non-fat milk
One ground beef hamburger patty
Two hamburger buns
Iceberg lettuce
1 tbsp mayonnaise
1 slice American cheese
Order of French fries, fried in peanut oil
Large regular soda
Candy bar
2. EXERCISE:-
For general conditioning choose activities that use large muscle groups and which are continuous in nature. Some good examples are walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes.
For those who are seeking to improve athletic performance, you will also want to use sport-specific training. The principle of specificity states that to become better at a particular exercise or skill, you must perform that exercise or skill. Therefore, a runner should train by running and a swimmer should train by swimming. There are, however, some great reasons to cross train, and it is recommended for all athletes.
BEST TIMINGS:-
General fitness can be improved in as little as 30 minutes 3 times a week. For improved conditioning, you should try to maintain 30-60 minutes of continuous exercise in your target zone each session.
MUST DO THIS:-
It is highly recommended that you include an easy warm up of 5-10 minutes, before moving up to your training heart rate. A 5-10 minute cool down after your training may result in faster recovery and less muscle fatigue. If you stretch, this is the best time because your muscles are warm and flexible and the risk of injury is low.
According to me, "a person with balance diet and regular work out remains slim and attractive, and a person who looks attractive is attractive.".
Posts
