FITNESS 101

Fitness, Nutrition and Exercise Resource

The key first step on the path to physical fitness is seeking information, followed by the decision to pursue a healthy lifestyle centered around physical fitness. This website is designed to share some of the knowledge that I have gained over the years from working out and trying to live a healthy lifestyle. This knowledge is key in allowing you to make smart decisions and to give you ideas on how to achieve your fitness goals. The decision to fully carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. As with any exercise or nutritional regimen, please check with a medical doctor and a certified nutritionist before you begin. 

Exercise must become an integral part of your life, something that you do without a second thought, like brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of ignoring it, you will not succeed. You must also realize that you can't try to do too much too soon and must not quit before you have a chance to experience the rewards of improved fitness. Patience and hard work are key since you can't regain in a few days or weeks what you may have lost in years of sedentary living, but you can get it back if you persevere. The end result is worth the price. 

The second, equally important aspect to fitness and good health is nutrition. As the saying goes, "you are what you eat". But the area of nutrition can often seem complex, with many differing views on what constitutes good nutrition. Stroll through the fitness/health section of you local bookstore and you will be bombarded with hundreds of views on what constitutes as good nutrition. The same goes for magazines, newspapers and television. It took me years of tyring out these numerous fads and quick, guaranteed results to figure out that what you need with respect to nutrition is common sense. 

Most diets are simply trying to get you into a nice balanced nutritional regimen where you avoid processed , do no over eat and spread out your meals out throughout the day. There are of course exceptions like the Atkins, Zone, South Beach and Scarsdale diets. I have also found that professional, amateur, and weekend athletes are usually very food conscious. They usually take the time and effort in making sure they learn about the food they are consuming and knowing what it does for or against their bodies. 

Diet and Nutrition

The components of food that the body uses to sustain itself are known as nutrients. Nutrients can be divided into two broad categories; macronutrients (proteins, carbohydrates , and fat), substantial quantities of which are required for energy and growth, and the micronutrients (vitamins and minerals), needed in small amounts for growth and to facilitate regular body functions. Though not necessarily regarded as nutrients, water and fiber are also essential parts of a healthy diet.

The human body has the ability to synthesize certain nutrients on its own. Those that cannot be produced atall or in sufficient quantity must be supplied by food and supplements. Such nutrients are known as essential nutrients. If you do not get enough of them in your diet, the body develops potentially harmful deficiencies. Foods vary in the amounts and types of nutrients they have. No single type of food provides all the nutrients required for good health. For peak nutrition, one has to consume a wide variety of foods. By the same token, foods lacking in certain nutrients can still be part of a balanced diet as long as other foods or supplements provide the body with the lacking nutrients.

When starting a fitness regimen, it is essential to also examine your diet. This means knowing what you eat and cutting down on things like sugar, soft drinks, processed foods, and snacks. The limitation of caffeine, alcohol, and cigarettes can also help promote health and fitness levels. After cleaning up the diet, it is also essential to figure out how much to eat. Determining the correct portion (serving) size is an important part of good nutrition. Just as important is keeping track of what you are eating and drinking.

A balanced diet with wholesome sources of protein, carbohydrates and fats should be sought. Protein is essential for our health as it facilitates growth and repair of muscle tissue. Its ideal sources include lean red meat, chicken, fish, dairy and. eggs, Carbohydrates are essential in providing energy and stimulating anabolic hormones, especially insulin. High fiber, fruits, vegetables and low glycemic sources of carbohydrates are preferred, staying away from the highly processed and sugar laden products. Fat is essential not only as a store of energy but also for its role in enabling various anabolic functions within the body. Unsaturated and essential fatty acid rich vegetable oils are the often recommended sources of fat.