Top ten list for healthy and happy 2017

Top ten list for fitness

There are many elements to physical fitness. We are providing a top-ten list to guide those who are new to these practices. The operative word is practices.

1. Nutrition – if mother nature did not make it do not eat it.
2. Nutrition – eat animal source protein with each meal.
3. Nutrition – eat every three hours from waking to retiring (usually this equates to no fewer than five meals per day; eat for where you want to be for 2-3 days and where you are for 1-2 days calorically).
   
4. Training – lift weights no fewer than three times each week.
5. Training – do cardiovascular workouts for, well, the heart and lungs and the efficiency required to beat 50-160* times per minute throughout your lifespan (NUTRITION is the key to weight control, not cardio!).
6. Training – learn to relax your muscles after activating them furiously.
7. Living – lead a well-balanced life. Investing in a fitness program is something each of us needs to do on a daily basis. Do other things you enjoy also (just not the things making you unhealthy!).
8. Living – think about making yourself a strong athlete not skinny, muscular, bigger, smaller, or anything appearance based. The look of an athlete only comes to those who train like an athlete.
9. Living – maintain a work/life/fitness balance. Many people claim “passion” and sacrifice everything else. Keep your fitness as a part, yes a permanent part, of your well-rounded life.
10. Do what you like! I will sell the benefits of lifting weights all day every day to anyone willing to listen. It is a healthy practice when done properly and everyone should add resistance to their program at least 2-3 times weekly. If you absolutely hate lifting heavier things tough! We all have to do it or suffer the consequences (osteoporosis, osteopenia, bad posture, poor circulation, and the list goes on). People who want to be elite lifters are required to do more than 10 workouts each week. Not everyone requires this level of commitment. Run if you like running and lift to supplement running. Swim if you…

Stay physically fit and always improve!

-         Doc

http://www.docs-gym.com