THREE FITNESS TIPS

FITNESS TIPS

It goes without saying in our society these days if you have not been working out for any considerable amount of time go and get checked out by your Medical Doctor. Make certain there isn’t anything that you have going on medically which may cause you problems in any setting; especially training your body.

You can try other things.

That being said, let’s get to the tips.

1.       Lift weights every cycle. I tell people interested in physical fitness they need to lift 2-3 times per 8-day period to match their circadian rhythms (STAFF, 2012). Our bodies are not on a 7-day cycle. The shortest cycle our circadian cycles is 14 days for physical repair, replenishment, and expulsion. I know 7 is a common denominator of 14 and 28 but stay with me. Training is emotional and mental as well (Roman, 1988). The emotional rhythm lasts 28 days and the mental rhythm lasts 33. This is why I recommend an 8-day cycle. It allows us to get away from the 7-day cycle with the least offensive response. Muscles recover at different rates for different people. smaller muscles (biceps, triceps, abdominals, CORE, calves, forearms, and individual deltoid factions) recover in 1-3 days. Larger muscles (deltoid complex, back muscles, pectoralis, glutes, hamstrings, quadriceps, and concerted efforts on multi-joint movements) take 2-5 days to recover if training them individually or at high intensities (intensity means weight on the bar in scientific terminology; short rest is a matter of duration). Training daily is what elite athletes do. This is what I do as a coach and athlete. reach out if you want to communicate with ME. Training involves distributing work over an appropriate cycle so as to train again as quickly as possible causing no harm. Elite athletes train multiple times each day and performance enhancing drugs are not the sole reason they can do this.

2.      Eat nutritious food. If mother nature didn’t make it for you DO NOT EAT IT! With as few steps as possible between natural state (raw) and eating the human body functions better on natural foods. Processed food is bad for you. If you don’t know that fried chicken is not conducive to a healthy cardiovascular system you need to educate yourself.

Eat well.

Nutrition also stands head and shoulders above anything occupying second place in terms of usefulness in managing one’s weight. If you are too heavy eat smaller meals every three hours for no fewer than five meals each day. Eat for what you plan to do. Running five miles will require more carbohydrates, fats, and proteins (macronutrients) in addition to the micronutrients (vitamins and minerals) which help those macronutrients digest and be distributed more efficiently (another reason to eat natural food). These nutrients require support just like your larger muscles require support. Gross motor movements require smaller muscles to support and distribute the forces being produced by their larger more powerful siblings. If you want to gain weight eat for what you want to accomplish also. This being said eat every three hours, no fewer than five meals each day, for what you want to accomplish. This plan requires us to eat for where we are for 1-2 days and where we want to be for 3-5 days. With no baseline eating day(s) we just get fat, or skinny, or remain the same. Eating frequently increases the metabolism. It also tells the system it is in low danger of starvation and there is no reason to store fat. The movement tells the system it should shed unnecessary weight (fat if we are eating as described here). Stop and smell the roses every once in a while. Do not eat 10,000 kcal a day if you are not using them; also, do not eat 500 kcal a day if you are an adult. Nutrition is the key to appropriate levels of adipose tissue (body fat). Eat natural foods (Richmond, 2014)! Drink water all day too (3-4 oz. every 15 minutes all day).

3.      Live a balanced life if you are not competing; use balanced life activities as recuperative aids if you are competitive. Being a competitive athlete requires commitment. Everyone was surprised last summer when Michael Phelps told the reporters how much he ate. This is more common than lay people think. I know people more than a foot shorter than him ho eat 2000 kcal more than him daily.

Tennis is great fo agility and athletic movements.

They lift, he swims, American footballers on the line eat that much too. Elite athletes must plan their nutrition and it is a full-time job. Anyway, this section is about not pretending you are Michael Phelps if you are not planning an Olympic Games appearance. Take a vacation. Eat a cheat meal if you are disciplined enough to get back on the plan. Try another sport. Don’t get mad at me I am just suggesting alternatives to spending your youth in pursuit of something you are never going to compete in outside your Box. If you are a competitive athlete go ahead and use water-skiing as an outlet where you have some fun and exercise in addition to XXXX (lifting, eating, running, swimming…). Use something other than your stationary bicycle to do cardio

-         Doc

Get stronger and lead an exciting life!

www.docs-gym.com

References

Richmond, C. (2014, APRIL 14). PREVENTION. Retrieved from PREVENTION: http://www.prevention.com/food/healthy-eating-tips/23-ways-to-eat-clean/slide/18

Roman, R. A. (1988). The Training of the Weightlifter. Livonia, Michigan: Sportivny Press.

STAFF. (2012, JANUARY 17). BLISS RETURNED. Retrieved from BLISS RETURNED: https://blissreturned.wordpress.com/2012/01/17/your-three-natural-body-cycles-this-is-known-as-the-circadian-rhythms/