How many times have you gone to sleep at night, swearing you'll go to the gym in the morning time, and then changing your mind just eight hours later because once you get up, you don't feeling like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people ask to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you will be able to customize a nutrition and exercise plan i.e. right for you. When you consume well, increase your level of physical activity, and exercising at the proper intensity, you're informing your body that you prefer to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.put differently, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows for you to do more physical work with lower effort.
Truth purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capacities to burn fat throughout the around-the-clock, Exercise doesn't have to be intense to work for you, but it does need to be consistent.




I recommend engaging in regular cardiovascular exercise four times per week for twenty to half-hour per session, and resistance training four times per week for twenty to twenty-five minutes per session. This balanced approach provides a one-two punch, incorporating aerobics to burn fat and deliver more oxygen, and resistance coaching to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm -- 7 to 8 minutes of light aerobic activity intended to increase blood flow and lubricate and warm your sinews and joints.

* Resistance coaching -- Train all major muscle groups. 1 to 2 sets of each exercise. Rest forty-five seconds between sets.

* Aerobics -- Pick 2 favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform twelve to quarter-hour of the 1st activity and continue with ten minutes of the 2nd activity. Cool down during the last 5 minutes.

* Stretching -- Wrap up your exercise session along stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it's important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early.

* From one to 8 weeks -- Feel improve and have more energy.

* From two to 6 months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You're gaining muscle and losing fat.

* After 6 months -- Start reducing quite rapidly.

Once you make the commitment to exercise several times a week, do not stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow rules of thumb:

* Consume several small meals (optimally 4) and a few small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites (albumens) and dairy products, fist-sized portions of complex carbohydrates like whole meal bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at the least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin every day to ensure you are getting all the vitamins and minerals your body needs.

I opine that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this report, or keep my sanity.