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Getting Fit

Discover proven strategies for athletes and individuals seeking to shed pounds. This guide emphasizes the importance of physical activity, including simple changes like taking the stairs and walking. Explore the fundamentals of clean eating, hydration, and the recommended intake of fruits, vegetables, proteins, and grains. Learn how regular exercise boosts energy, improves mood, and reduces disease risk while aligning with your fitness goals. Obtain practical advice for a balanced lifestyle that promotes long-term health and well-being.

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Getting Fit

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  1. Getting Fit Athletes and people aspiring to lose weight Peter D. Christatos

  2. Physical Activity • Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports • Walking/Riding a bike instead of driving • Using the stairs instead of an escalator or elevator • Walking up the stairs just 2 minutes a day helps prevent weight gain. It also helps the environment

  3. Clean Eating • Make sure to follow the food pyramids • Eat a variety of foods to acquire the right amount of nutrients • Eat foods from each of the six food groups 80% of weight loss comes from your diet

  4. http://www.choosemyplate.gov/

  5. Avoid late night snacks

  6. Vegetables • 2 1/2 cups-3 cups of vegetables per day • vegetables may reduce the risk of cancer and other chronic diseases.

  7. 2 cups of fruit per day • Number one source of antioxidants • Reduce the chance of heart disease, high blood pressure, high cholesterol Fruits

  8. Oils • 6-7 teaspoons of oil daily • Source nuts, cooking oil, salad dressings • Contain essential nutrients

  9. Great source of protein • consume approximately 5 to 6 ounces of protein foods • meat, fish, eggs or beans • Consuming too much meat can heart disease Meats/Fish/Poultry

  10. Milk, yogurt, eggs are all great sources • Calcium promotes bone growth • 3 cups daily Dairy

  11. Grains • Bread is a main source of grain • 8 ounces daily

  12. Hydration • 8 ounce glasses of water a day • Water transports nutrients, removes waste, and hydrates the body • Water makes up 70% of your body mass

  13. Sleep • You should be getting 8 hours of sleep a night • Helps with muscle recovery No sleep can cause weight gain

  14. Exercise • 30 minutes of physical activity a day • Running, swimming, jogging, sports

  15. 2-3 days per week • Perform a minimum of 8 to 10 exercises that train the major muscle groups • Should not be more than an hour long Weight lifting promotes bone strength Weight lifting

  16. Bench, Push Press, and Squat are all great types of lifting

  17. 3-4 days a week • 30 minutes a day of moderate intensity • Major role in weight loss • Treadmill, elliptical, or jumping rope Cardio

  18. Sports • Basketball • Football • Soccer • All are great ways to exercise

  19. Sessions with a health professional • Trainers are located at any local gym • Will help individuals reach fitness goals Personal Trainers

  20. Benefits of Exercise • Exercise improves mood • Controls weight • Reduces risk of disease • Boosts energy

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