Fit 4 Life (Part 2 of 3)

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Continued from Part 1 of Fit 4 Life

The mental and spiritual exercises outlined in Part 1 of this blog will give you extraordinary power and strength to carry out all that is contained here in this blog, part 2. You learned how to mentally achieve fitness for life. Here you’ll learn how to physically train your body to be forever fit.

Log your Food, Drink & Exercise Daily

Each day, make a complete log of all the food and drink you consume. Write down why you’re eating and the time. Do this until your goal is achieved. (The only good reason to eat is if you’re stomach is empty and you’re physically hungry.) I chose to count fat and protein grams because it’s easier and faster than counting 1000-1200 calories per day. My daily fat and protein maximums are 30 and 80 grams respectively. (The protein grams are based on lean body mass, or muscle.) It’s good for women to shoot for 20 protein grams four times per day. (Do not have much more than this per sitting because the overage turns to fat.) If you have excess fat to lose, you can eat fewer calories than normal because your body will feed on the extra fat. Also, choose the amount of calories based on your goal weight.

Drink 64 ounces of purified/filtered water per day. All this liquid curbs your appetite and cleanses your body. If you habitually drink soda or other sweetened drinks, make every effort to replace these with water. If you must have caffiene, unsweetened tea (black or green) is good – especially green tea because of its anti-oxidant qualities. If you must use sweetener, small amounts of stevia, organic agave or honey will do. Desire for sweetness is an acquired taste, and denying it will reduce, then eventually eliminate your cravings for it.

Log your daily exercise, be specific and hold yourself accountable (“45 minutes of cardio, lower body, abs” for example). Record when, what type and how much exercise you achieved. You’ll be amazed at how regular exercise improves your attitude and outlook.

Log your portion sizes as well. Most of us eat too much food in one sitting. Resolve to enjoy small portions, the size of your hand or fist. Interestingly, if you eat more frequent, smaller meals, you will naturally speed up your metabolism. (You can often find a recommended portion size on the backs of most food packages.) If you’re eating out, set aside half or more of your meal and decide to take the rest home to enjoy another time. JFDI – Just Focus & Do It – for 30 days and see what happens to your figure.

(In our next blog I will share my actual daily log as an examply for your convenience.)

Food & Drink

A little bit of Nature’s sugar (fructose) each day is good, such as raw fruit, sorbet, a tablespoon of honey*, maple syrup and the like.

The natural size of your stomach is the size of your fist or hand. If you over eat, your stomach is stretched out. It only takes a few weeks to shrink it back down to its natural size. Wait 20 minutes (set a timer if you want) after each small meal because it takes this long for your stomach to tell your brain that it’s satisfied. When your brain registers this you will not desire any more food.

Enjoy lean proteins (white fish, salmon, turkey, skinless chicken breasts, legumes, eggs, egg whites, etc.)  and complex carbohydrates (brown rice, rice pasta, whole grains, quinoa, red potatoes, Ezekiel bread, rice bread, etc.) whenever possible.

The human body is made mostly of water. This is one reason it’s best that your diet consists of 75% fresh raw fruits and vegetables. These natural foods from the earth are also made mostly of water. Have fruit in the morning on an empty stomach because it will go right through you helping your digestive system in its elimination process. Additionally, this is why it’s best to drink 64 ounces of good water per day. All these habits help you eliminate daily, a key factor to getting and staying thin.

If you need fuel at the gym or before working out, eat a piece of fruit. It digests quickly giving you energy for your exercises.

If you’re going to drink wine, it’s best to drink one glass of red wine with your dinner to help with digestion. Too much of it lowers your inhibitions, making you likely to make poor food choices. White wine and other alcohol are high in sugar and empty calories. It is actually best not to consume alcohol at all.

Eat slowly, savoring each and every bite. Put your utensils down between bites so that you can focus on and enjoy those you’re dining with. When you’re eating alone, do your best to eat the same way you would if you were eating with highly respected guests.

Wait 20 minutes after each serving before allowing yourself to believe you’re still hungry.

Have your complex carbohydrates and fat grams early in the day so that you’ll burn them off throughout the day and into the evening. If you do this, you’ll be less hungry later and be satisfied with a lean protein, salad and vegatable for dinner.

If you get hungry between meals, have a handful of raw vegetables as a snack – such as carrots, celery or cucumber. This will satisfy your hunger and your desire to munch.

Don’t eat after 7pm. (Or don’t eat anything four hours before you go to bed.) This simple habit alone will help you lose weight quickly.

It’s good to shock your body once per week eating whatever your heart desires. Make sure this is only one time per week, though, and do not over-eat.

NEVER OVER EAT! Make it your goal to be able to say, “I never over eat.” This is a reality for most young children before they develop bad habits. Watch them. Ask them. They stop when they’re full and won’t even think about eating more.

Exercise:

Use workout videos and/or cardio classes at the gym 5 to 6 days per week. Do 45 to 60 minutes of fat-burning cardio on an empty stomach, first thing in the morning, 4 to 6 days per week. (Make sure your heart-rate is in its fat-burning zone based on your age and fitness level. This range is posted on most cardio machines at health clubs. Additionally on this equipment you’ll find heart-rate monitors to ensure that you’re staying within this range.  (If you don’t have this monitoring technology, fat-burn is reached when you can speak energetically and comfortably without panting for air.) Get your heart-rate up faster by warming up (with cardio first) for 12 minutes, stretch, go straight to your calisthenics for 30 to 40 minutes then back to your cardio for 10 minutes with a 2 minute cool down. While you’re doing your calisthenics your heart-rate should be up the whole time if you keep moving. (This is my new workout – very efficient.)

It is very important to shock your body by changing your exercise routine every 6 weeks. Log this on your calendar to ensure that you do it. Otherwise your body will get immune to your workouts and stop responding. Have you ever seen people who are faithful going to the gym but they don’t even look like they workout? This is one of the reasons why. (Another reason is that they may be over eating and/or making poor food choices.)

Abdominal exercises – four sets of 25 repetitions, four days per week. Focus on strengthening & tightening up your core as you do every calisthenic or cardio exercise.

Do calisthenics (using your own body weight) 4-5 days per week, 2-3 sets of 25 reps for each muscle group. (I focus on losing fat before building muscle because I don’t want to look bulky.) Google “Calisthenics” to find out all the wonderful exercises that you can do to help you get lean such as crunches, lunges, push-ups, etc.

Tap into power from Above with this prayer. “Lord, give me the strength to follow this plan with whole hearted devotion, trusting you in everything! Thank you in advance for the victory. All glory and praise to you.”

Be your Best You! Make the Best choices for your Best life.

See our Mentoring Packages where you’ll receive one-on-one or group coaching from me, Dina Beauvais, author of “Dream to Destiny” and founder of the Dream Program. You are worth it! The realization of your dreams and goals are of great importance!  This service may even be a tax deduction for you.

Here’s “Fit 4 Life Part 3”, your “Forever Fit Log”.

*”It is not good to eat too much honey…” Prov. 25:27 (NIV). If you’re addicted to sweets, just wean yourself down to  approximately eight grams of natural sugar per day. Have tiny amounts of God’s candy – honey, fruit, maple syrup, etc. Did you know that sucrose (refined white sugar) is similar to cocaine? The more you have, the more you want. Form a new habit of eating small amounts of fructose (fruit sugar), slowly savoring each morsel. This should satisfy the cravings.

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