Your Guide to Fitness

Most people understand that exercise and nutrition are the personal fitness keys to a strong, healthy body and longer life expectancy.  However, this may be easier said than done.  Most individuals do not know how to get started on a proper fitness program, and hopefully we can shed some light in this matter. Using bodybuilding supplements is a great way not only to achieve your health and fitness goals, but also to improve your self-discipline, energy level, and outlook on life.

Goals 

Start your workout program with realistic goals, which should include strength (amount of weight), stamina (reps, duration of the workout), and cardio (heart rate and respiration), which are three aspects of fitness.  You’ll know your program is working when the reps become easier, you can exercise longer, and your heart rate stays down.  At this time you can adjust your workout to the next level.

Stamina

Every bodybuilder knows that muscle bulk and strength comes from added weight, while stamina and supple muscles come from reps.  Using good form is a faster and safer path to bigger biceps than simply moving a lot of weight around.  Wall curls, hammer-grip rope curls, standing curls, and correct barbell curls and presses will produce a noticeable difference in four to eight weeks.

Likewise, building your abs requires a balance of weight and reps.  High number of reps will “tone and tighten” your abs, but more weight and short rest between sets will build up that six-pack.  Hanging leg raises, 4-count leg lifts, crunches, oblique crunches, V-Ups and hanging knee raises will each use a different combination of muscles.

Bulk

Bulk and strength require weight training in all muscle groups, so change your routine.  Hit the target muscle group from a variety of positions.  Example:   For bench presses, vary the hand positions from narrow to wide.  Change the combination of weight and reps.  Try to get more muscle fibers involved in the given movement.

Weight

Your body weight comes from a combination of your food intake, your metabolism, and how you burn calories.  Everyone is different, so you will have to learn the balance of nutrition and exercise that will maintain the weight and body mass index you desire.  Simple body mass index can be found on charts that compare your height to your weight.

As with any exercise/fitness program, before you get started, be sure to get a complete physical from your physician.

Action Plan

Good nutrition addresses everything we eat, and how it effects our bodies---it’s incredible the amount of garbage we consume!!  Remember, good nutrition together with exercise are the personal fitness keys to a strong body and mind.

Stop drinking soda! It contains aspartame, which is known to cause migraines and  replace it with water.

Cut down on the amount of meat you are eating.  Meat should be a side dish not main     course.  Be sure it is lean and all fat trimmed.

Main course should be WHOLE grains (not white rice or pasta), Potatoes (sweet potatoes are especially good for you) and GREENS!  GREEN veggies are possibly the best things you can eat-followed closely by fruits.

Buy antibiotic-free meat and cage-free eggs.

Cut as much sugar from your diet as possible.  Replace it with agave nectar, honey or    pure maple syrup.

Be sure to eat breakfast, and drink plenty of water throughout the day.
Take a 15 minute walk on the treadmill every morning and you will boost your metabolism and energy for the day.  Work your way up to ½ an hour.

With or without supplements, a steady fitness program of stamina-building exercise can increase a man’s testosterone level, which can promote muscle-growth and strength.