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Health, Fitness, Weight training, Smoking and Drinking
By Darren O
Connell
Weight training makes a person healthy, fit
and strong. It is not just for people who want to build muscle, but also for
everyone who likes to stay fit and keep the excess weight off.
If you want to get in shape or stay in
shape you can walk, run or cycle every morning, play sports with friends, but
if you want to have muscles and look lean, then lifting some weights either at
the gym or at home is your best bet.
People go to the gym for many reasons. eg:
To lose a few pounds if they are
overweight.
To gain a few pounds (of muscle) if they
are underweight.
To get fit and Healthy.
To get strong.
The most effective exercise plan for most
should have some cardiovascular work and mostly weight training exercises. This
helps burn calories and increase the muscle to fat ratio better than
cardiovascular work alone.
Some Benefits of Weight training;
1. It is the best way to maintain and
improve ones health from a variety of diseases and premature death.
2. It makes a person feel better and
increases ones self-confidence, prevents depression, anxiety
and gloom.
3. A weight training lifestyle helps a
person live longer than an inactive person.
4. It instils discipline into a person,
making other things in life easy.
5. It makes one stronger physically and
mentally.
To start: one should consult a physician to
get the go ahead and then get into it gradually.
Getting stronger, fitter, healthier Week by
week building up more endurance will be of great benefit to you.
Aim for 3 or 4 days a week working out,
this is sufficient no matter what your goals are.
Maintain a reasonable diet.
You could consult with a professional to
get an excellent eating plan to match your goals and gym
activities. They will evaluate you based on
your needs, and recommend a diet plan.
A good diet should have nutrients from all
the food groups.
This is made up by 3 basic groups.
The first is carbohydrates. The energy
source. The food that a person consumes should have vitamins, minerals and some
fibre. A lot of this comes from oats, rice, potatoes, cereals and breads, and
also from vegetables and fruits since these have phytochemicals, enzymes and
micronutrients that are essential for a healthy diet.
The Second is Protein. The building blocks
of muscle and essential organs. This comes from fish, chicken, red meat and
dairy. Protein is broken down in the body to form amino acids for repair and
growth of new cells.
The third is fat. The body's enemy, according
to most. There are 4 types of fat: Saturated (the bad) from animals, the more
animal fat you consume the higher your blood cholesterol will rise, increasing
the risk of a malfunction in the body. Should be taken in small quantities.
Sources are: Beef, dairy, coconut oil.
Polyunsaturated (the good) Comes from
plants, reduces blood cholesterol. Sources are: nuts, fish, safflower oil,
seeds, corn oil and sunflower oil.
Monounsaturated (the best) also comes from
plants, raises the good cholesterol. Sources are: Avocado,
Olive oil, olives, nuts, canola oil and
peanut butter.
Trans fats (the ugly) This is relatively
new, the effects are unknown. It is believed that they behave like saturated
fat (the bad) causing blood cholesterol levels to rise.
The consumption of fats (the good fats) is
important for our health. They are used in the production of hormones and other
activities. We do need some fat, but do limit the bad.
A great way to help your efforts in the gym
is to give up some detrimental habits such as smoking and drinking alcohol.
Smoking damages the lungs and dramatically increases the risk of lung cancer
along with other diseases. Excessive drinking has also been shown to causes
major diseases.
The best thing one can do for themselves is
to quit any destructive habits they have and get into that gym, start pumping
some iron and look forward to greater Health and Fitness.
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