The fitness site five rules of fitness

Rays Five Rules Of Fitness

Rules Of Fitness #1. Getting your protein.

All else is secondary if leanness and muscularity are your goals. If you don't get your protein, you don't get hard muscles. BUT, if you don't get your carbs than all you get is lean and a bit tired until your body starts using fat as fuel. This doesn't mean no carbs though, but they should be secondary because their main function is to produce energy and most folks get more than they need already. Most likely with the north American diet, your fat needs are well taken care of (except essential fatty acids but that's another topic!) The next newsletter I'd imagine!

Rules Of Fitness #2. Being active.

It sounds silly but if your like me and teach cardio classes (commando cardio), lift weights and fill the holes in your time with construction, than you can eat whatever you want pretty much! It all comes down to calories in versus out. If your activity levels are high than you're a calorie burning machine and watching your diet comes down to making sure you get enough protein! So walk the dog, chase the kids and take the stairs.

Rules Of Fitness #3. Make sure your routine is intense for you.

This is S.A.I.D. Specific Adaptation to Imposed Demands. Your body shape will change no matter who you are if you keep giving it a new challenge. However if you have been doing the same thing with the same weights and exercises for a while then nothing will happen, until you challenge it.

Rules Of Fitness #4. Rest and recovery

Once the demand is placed on the body it needs to repair and improve. This is not possible if your body is trying desperately to just maintain its normal functions. If you do not rest and recover (R+R for soldiers, it's a proven method) your performance will decline, your immune system will falter and you will probably get sick and feel like horse pucky. Get six to eight hours of sleep and take days off. Don't forget to cycle your training.

Rules Of Fitness #5. Train for you.

There are great routines out there and a list of "most effective exercises". But if you hate doing something so much that you never do it, how effective is that? A semi-effective exercise or routine that is done consistently will produce way better results than a routine or leg session never done at all. Find a schedule, routine, group of exercises, cardio method and diet that you like and stick to it..for the long term.



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Ray Burton is a 15 year veteran weight loss coach who specializes in helping busy moms and parents maximize their results.