The Perfect Fitness Plan

The Perfect Fitness Plan...GUARANTEED to work is...well, it probably doesn't exist. 

 We are always looking for a quick fix, immediate results, and if we can find a pill to take to make that happen, we're all in.  America is on to this game of a quick pill or supplement that will promise that you get results "or your money back" you say, think again. 

According to the U. S. Food and Drug Administration (FDA), "Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.

Marketdata, a market research firm that has tracked diet products and programs since 1989 releases its findings in its biennial study: "The U.S. Weight Loss & Diet Control Market." which in its 2007 study estimates the size of the U.S. weight loss market at $55 billion. It is now estimated to have reached over $60 Billion."

 The bottom line is that you HAVE to put forth the effort in three major areas: 1) Resistance Exercise - it can be weights, machines, BowFlex, resistance bands, etc.  2)  Aerobic Exercise - to name a few, it could be walking, jogging, bike riding, swimming, recreational volleyball or basketball, dance, etc.  3) Nutrition - be a label reader. 

Here are 8 Steps to help you reach your fitness and wellness goals, but it depends on YOU:

1.  Eat 5-6 small meals per day

Trains your mind and body, Releases the body from survival mode, Metabolism works in a higher gear, Eat fresh, (Canned chicken & fish O.K. if packed in water.  Chicken (no skin) Eye of Round (best beef) and Egg Whites (No Yolk)

2.   Stick to the schedule (Flex to fit)

3.   Eat all the meals (Skipping interrupts the metabolic patterns

4.   Avoid the Enemy

Fat - (if it stands as a solid at room temperature, it will “stand” in you system the same way

Sugar – (Spikes the insulin level to control.  Body spends its energy on converting extra sugar to fat for storage instead of burning it up)

Sodium – comes in many forms – causes the body to retain water, thus slowing down metabolism 

(Intake of these…and the brain signals the body, “O.K., folks, we are back in storage mode.  Shut down the furnace.)

5.  Water:  Drink 8 – 10 eight ounce glasses per day.

O.K.:  herbal tea, green tea, black coffee and regular tea…but without sugar. 

AVOID: Excess milk and dairy, fruit and vegetable juices, and commercial smoothies.  And as far as alcohol, avoid drinking to excess.  Even non-alcoholic beers and wines are loaded with sugar. 

6.  No take outs and limit restaurants for 7-10 days.  If you are serious about making progress, try this.  The reasoning behind it is:

            You know it’s fresh

            You know what’s in it

            You know how it’s prepared

Choose grilled, blackened…not sautéed or in crème

7.  Exercise (Always recommended that you consult with a physician before you begin a new exercise program)

8.  BE and HOLD accountable, Commit to 30-60-90 days, plan exercise times.

Good luck, and remember:  Focus on Progress, Not Perfection.

Get fit.  Stay fit.

Keith