Making Science Work In You
Everyday new research hits the streets about your health, exercise, nutrition, supplements, herbs, sleep, etc. there are way too many to keep up with. I’ve dedicated my life to sorting through the info for you, and here it is… All roads lead to the FOUR pillars of health: exercise, nutrition, rest, and relaxation. Balance these four aspects of your life, and you too will have tons of energy, look fabulous, and feel even better than you look. You could even ward off most chronic diseases... Here is my magic formula for balancing these behaviors.
Perform cardiovascular exercise (CV) in the correct training zones 6 days a week aiming to burn 2000 calories a week in CV exercise.
Vary the amount of time from 30 minutes to 90 minutes.
Vary the mode to tone your legs in different areas.
Vary the intensity – easy/somewhat hard, 55 – 75% or max. heart rate 60 – 70% of the time, hard, 75 – 85% 20 – 25% or the time, very hard 1 day per week.
Strength train 2 – 3 days a week. Make sure you skip at lest 1 day between sessions. Train all the major muscles groups to fatigue or even failure (if you are extremely fit) in 12 – 20 repetitions. Look to increase the volume of the workload nearly every time you workout.
Stretch after any workout session CV or strength and set aside at minimum of 15 minutes twice a week (consider a yoga class)
Follow my 6 eating tips and you cannot go wrong.
Eat 20 – 25 grams or fiber a day. Fiber is found in fruits, vegetables, whole grain products and legumes.
Eat protein throughout your day- Women need approx. 35 - 60 grams of protein per day, and Men need approx. 60 - 90 grams of protein per day
Eradicate or limit sugar, especially early in your day
Drink 1/ 2 your body weight in water per day.
Try to eat 4-7 smaller meals per day (eat about every 3-4 hours)
Eat your first meal within 30 mins of waking (eat the majority of your daily calories before 3pm), and eat within 30 mins of working out
Rest: Research shows you need a minimum of 7 hours of REM sleep to fully refuel, refresh and replenish your body. So sleep 7 hours a night plain and simple. If you cannot get that many in every night you can “catch up” by sleeping extra on the weekends.
Relaxation: My favorite part of a fabulous life. Totally remove yourself from your everyday life as often as you can. You can do this by reading a novel, going to a movie or play, taking a walk NOT thinking of your day, going to another part of the world, or meditating.
Master these 4 areas of your life, and make science work in you!