Six Health and Fitness Resolutions for 2007

Millions of people make fitness and diet resolutions each New Year.  Here’s what you need to know to be successful:

1.       Start with a Nutrition Program, FIRST! 
Why is it that you spend so many hours in the gym doing weights, cardio, aerobics classes, boxing, and you still don’t look the way you want? For all the money, time and effort spent at different health clubs and gyms one would think you would have already achieved and surpassed your fitness goals. Instead of celebrating your successes, you’re deciding what to do next and wondering if you will ever achieve your fitness objective. The problem is not usually exercise, but is likely related to your diet. Although we look at nutrition and exercise as being of equal importance , you should never allow exercise to precede nutrition. Nutrition should always come first; otherwise you will be that person that works out for hours while never achieving results. Remember, food gives the body the energy it needs to allow changes in your body to happen, but exercise takes that energy and actually makes the changes.
 
2.       Provide your body with the “Six Essential Nutrients”Â 
The six essential nutrients needed in order for your body to change:
 
Protein: A major component of many body structures, used for the building and repairing of body tissues.
Carbohydrates: The primary source of energy fuels for our brain and nervous system. Most of the food we eat should come from this essential nutrient but from complex carbohydrates not simple carbohydrates.
Fat: Fat is a source of concentrate energy and provides twice as much energy calories as protein or carbohydrate by weight and helps transport the fat soluble vitamins.
Vitamins: All vitamins are essential for growth and health and to regulate all body functions. There are both fat soluble (A,D,E,K) and water soluble (B and C) vitamins.
Minerals: Each mineral has a specific and important role in our body and also work together to regulate body functions and work in combination with enzymes, hormones, vitamins and transport substances.
Water: The most over looked nutrient, that is necessarily to life about 2/3 of our body weight is water. After oxygen for breathing, water is the most important element for life, yet most people do not drink the amount that most nutritionists suggest- at least one gallon per day.
 
3.       Learn Proper Strength Training Applications. 
Proper strength training applications will help you achieve twice the results in half the time. Here are three to remember:
 
Proper Exercise Biomechanics ““ Will reduce the risk of injury
Full Range Contractions ““ Accelerates muscle tone and strength
Anatomical Focal Points - Reduces the time spent strength training by more than half.
 
4.       Maximize your Cardiovascular Training and Invest in a Heart Rate Monitor 
The objective is to work smarter not necessarily harder. In order for fat to burn efficiently, once it a constant and steady supply of oxygen must be present in your muscles at all times. If your heart rate and/or level of exercise intensity is too high, your muscles will tend to rely more heavily on sugar instead of fat due to a lack of oxygen (also known as the oxygen debt). If on the other hand your heart rate and/or corresponding level of exercise intensity is too low, you will most likely make inefficient use of your time, slow your rate of fat loss and decelerate the development of intra-muscular changes needed to “reprogram” your body to be fit and lean for the rest of your life. A heart rate monitor will make your cardio more efficient while consistently keeping you in the correct zone to burn as much fat as possible while exercising.
 

Visit www.polarusa.com for a great assortment of heart rate monitors.
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5.       Stay with Whole Natural Foods 
If you want to achieve your fitness goals in the fastest way possible, eat whole natural foods as soon as possible. Using protein bars and shakes offer a person a convenient alternative to preparing a meal, but should not be used more than once per day. These foods contain many refined ingredients, including processed protein powders and varying types of sugars. Some bars and shakes consist of some or all of the following: glycerin, malitol, caseinate, hydrolyzed bovine gelatin (resulting chemical decomposition of cow parts), sorbitiol, sucralose, and many more additives. There are many concerns with the consumption of these ingredients and as such, they should be strictly limited in your diet. The key to changing your body forever is to consume the proper amount and ratio of whole natural foods every three to four hours throughout the day.
   
6.       Stay Balanced
Start a program that will balance out your body and keep you flexible and limber. Yoga and/ or Pilates will create balance within your body while strengthening your core. Building a strong core and increasing your flexibility will decrease the onset of muscle imbalances and poor posture in the future. It will also allow your body to train harder in the gym, because of increase of strength and mobility of your joints. Train your body to be straight and strong!
 
Steven Guarino is a Certified Nutritionist and Personal Trainer.