When it comes to health and fitness, my philosophy is to keep it simple by focusing on four (4) key components: nutrition, resistance training/exercise, stretching, and quality sleep.
First I want to help distinguish diet versus nutrition. Diet refers to the kind of food that a person habitually eats. Nutrition refers to the quality of food and drinks a person consumes in order to be healthy!
The basic essential nutrients the body needs to operate at peak performance are proteins, carbohydrates, fats, vitamins, minerals, fiber, and water. One of my personal favorite healthy go-to food combinations, when I am focused on getting in shape aesthetically, is grilled salmon, asparagus, and one half-baked sweet potato. This type of meal has a perfect blend of proteins, low glycemic carbohydrates, omega-3 fatty acids, vitamins, and nutrients!
When I am asked about what are some good exercises to do in order to lose weight, my advice is to start off with basic functional exercises. These types of exercises will allow you to build a sturdy base you can use to jumpstart your workout routine until you become stronger and work your way up to more advanced workouts. I recommend variations of these seven (7) basic movements using your bodyweight in order to focus on form first allowing you to address any muscular imbalances you may have: squats, hip hinges, push-ups, planks, pull-ups, deadlifts, and rows. When doing any exercises always remember to keep your core tight and breathe properly throughout your exercise routine.
It’s great to get in 2-3 strength training sessions per week with an average workout session for beginners ranging anywhere from 30–45 minutes always work out at your own pace and be consistent as you work your way up. Another important key involved in helping with both the preparation and repairing of the muscles and joints is stretching! Stretching helps improve your flexibility, mobility, and aids significantly in preventing injury during exercise! The main areas of emphasis should be placed on lower extremities such as the calves, hamstrings, hip flexors, and quadriceps! It’s also important to warm up your shoulders and lower back also. Most people typically walk in the gym and begin to stretch cold muscles but I recommend warming up the muscles first by doing a light 5-10 walk on the treadmill, 2-3 minutes jumping rope, or using an elliptical machine or exercise bike.
Last but not least, let’s take a look at the often overlooked and undervalued importance of quality sleep! There are several benefits of getting an adequate amount of sleep. It boosts your immune system, strengthens your heart, puts you in a better mood mentally, increases productivity, improves memory, and increases exercise performance. The proper amount of sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise.
In conclusion, these are simply some suggestions to help you begin or tidy up your current quest to live a healthier lifestyle. Remember that the journey will take some discipline and you must be patient and consistent and do your best to make it an enjoyable experience. The beauty of living a healthier lifestyle is totally and completely up to you and under your control!
