R Factors For Fitness and Health @ Body Perfect FitnessWritten by Robert Adams
Perfect Body for Body Perfect Fitness and Health
Is just Four Factors Away!!!
The R Factors!!!!
What are they?
You must incorporate an on-going Aerobic (with oxygen) exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone. Aerobic (with oxygen) exercise will definitely improve your Body Perfect Fitness and Health as well as make your heart stronger so your whole body can work more efficiently.
Ultimately more oxygen will flow through your body and reduce risk of depression and anxiety as well as increase your good cholesterol (HDL) and reduce risk of heart related disease. Think about it!! Lower your risk of heart disease, diabetes, high blood pressure, stroke, heart attack, and just for a little body movement for 30 minutes 3 times per week. Where do I sign up?????
What is your target heart rate you ask?
Well first of all type of exercise does not matter. You may walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic (with oxygen) state.
Getting your heart rate up to and maintaining a range of 65%-80% of your MHR (maximum heart rate) for 20-30 minutes. Keep in mind that your body will not start to burn excess fat and carbohydrates until you hit about 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of threshold of your heart rate.
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
So my goal would be to keep my heart rate in 115-142 range for best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed first important step in the
R FACTORs for a Perfect Body
Body Perfect Fitness!!!!
Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Perfect Body forYOU Body Perfect Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce amount of fat % that your body is composed of. A solid resistance training program is essential in transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn more FAT!!!!!!
How you eat and what you eat!!!! Yes it is very important in R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, are good complex carbohydrates and that incorporate right type of lean proteins, will provide a well rounded nutritionally sound eating plan that keeps your blood sugar in check throughout day.
Here is one great way to help manage and build perfect meal plans for you:
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Don't Buy into fact that you can eat all FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs right kinds of fat. The fats that are not saturated and low in trans-fats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding, because they are low in saturated fats and high in good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one other important factor.
Weight Loss HypnosisWritten by Paul Gustafson RN BSN CH
Obesity is a national epidemic. 58 million Americans are overweight and 80% are more than 25 lbs overweight. 70% of heart disease and 80% of all type II diabetes is directly attributed to obesity. 15% of children are obese and 70% between ages of 6-8 believe that fast food is healthier than home cooked meals. Today’s children could be first generation whose life expectancy is less than that of their parents.
Much of problems associated with obesity begin in childhood. We make concrete decisions about self-image, what food means to us and how active a life we will lead, very early in our lives. There are also cultural influences which can dictate nutritional paths we take.
Another factor is emotional and compulsive connections to food. Millions use food to feel good or to at least feel better. Food offers temporary relief from symptoms of depression, loneliness, anger and stress. Another factor is how productively our body’s function which can have a major influence in how we look. A hypoactive thyroid slows down metabolism making it next to impossible to lose excess weight. In addition to all of this there is problem of social hypnosis or advertising which bombards us with a never ending stream of useless, unproductive and unhealthy information 24 hours a day, everyday. To make matters worse advertisers aren’t even consistent with their manipulative message. On one hand they say we need to be anorexic to be beautiful, and on other they say that ‘happy meals’ qualify as healthy nutrition.
Long term problems begin when these unhealthy patterns are repeated over time. We are creatures of habit, we are what we think. Consistently repeating patterns of unhealthy nutrition and sedentary living ensures that they will continue. It’s repetition that gets them deeply rooted in our long term memory, or subconscious mind, where they take on a life of their own.
When an individual attempts to alter path of an established pattern conflict results. This is what a smoker goes through when trying to quit on a conscious level. They experience mood swings, cravings and palpitations. Conflict with dieting occurs when an individual eat things they really don’t want to eat and does things they don’t really want to do, like exercise.
When subconscious doesn’t get what it expects individuals become uncomfortable and stressed. The only way to make things right is to give subconscious mind what it wants. Intellectually they know changes they should make and type of body they want to have but when this inner conflict arises individual feels powerless and more often than not they revert to their old ways.