Basics For A Healthy & Fit Lifestyle: Part 1
Posted on | March 9, 2010 | 8 Comments
Recently, I have notice that a lot of people are asking me the same question regarding on getting in shape. The question usually goes along the lines of something like this:
“What is your diet and nutrition program, I want to get into shape. I want to do what you do.”
This is an interesting topic to talk about since most people seem to miss the point that there is no one perfect diet or training program. What I exactly do will not have the same impact on someone else. There are basics that everyone needs to follow which is what I’m going to talk about.
1. Total Calorie Intake – This is a very important component of any program that most people tend to ignore. Whether you are dieting, maintaining or bulking, having an idea of how much you are eating on a daily basis will take you a long way. Tracking calories will also keep you on track and give you an idea of what “real portions” are.
When I first got started with counting calories (Weight Watchers), it really gave me a reality check on portion sizes. I know most are thinking counting calories is a pain in the ass, but after sometime of doing it, one can eye-ball their portions (and this solely depends on the context of what type of program you are doing.) For one to get to that level though, it takes time and a lot of discipline. I usually don’t recommend eye-balling for beginners.
A good website to use is Fitday.com, which I have used in the past. I highly recommend it and for certain situations, I‘ll still use it. In regards to measuring cooked (or raw) protein sources (I.e. meat) use a scale. Also, pull out the measuring spoons and cups. One of the biggest nutrients that is easily over consumed is dietary fat, so this is very important.
Another big piece of good advice stated by Martin Berkhan of Leangains.com is to “eat your calories.” Switching out the sodas and juices for water can make a huge difference regarding calorie intake & overall health.
2. Exercise – Exercise is another very important factor in maintaining health. Our bodies are designed for daily activity. Sitting on the couch all day with a bag of chips and a remote just won’t cut it. There are many different ways to go about doing an exercise program. For the average everyday folk, a combination of weight resistance training & cardiovascular activity will do fine.
Most people feel the need that one has be at the gym 12 days out of the week to be in shape, but this is simply not true. A 3-day split of weight training while staying active through out the day will do more then beating yourself to death. Example, doing one-body part a day and running on the treadmill for 2-3 hours. (I have seen some funny & sad things going on at gyms.) In most cases, doing less is more. JC over at JCDFitness.com sums this up nicely with his article “The Law of Diminishing Returns”. In regards to cardio, I prefer to have fun doing it. I personally think the treadmill is quite boring. Go outside for a walk, get some fresh air.
If you are a beginner who has never touched a dumbbell, a basic full-body compound routine is a good start. Isolation movements are not really of concern at this point. Yes, magazines will say other wise but magazines are nonsense. It is sad seeing people spend 90 minutes doing 10 different exercises for biceps, as if working the biceps alone will provide a whole body transformation. (Guess what, it doesn’t.)
What matters right now is not how much you can “bench for 315”. What matters is learning proper technique, stretches, and prehab work. Prevention for injuries is very important. Starting with the right tools from day 1 will do wonders as you progress with training.
Sadly, most people instead of training “smart” train with an “ego”. I see this a lot for example regarding the squat. Someone will throw on 315 and will perform a poor half-assed squat. This usually happens when the gym is crowded because one wants to impress the “bros“ and pretty females that are around. The same usually goes for deadlifts and well…everything else. People then complain how certain exercises are dangerous when really, the problem is the person doing the exercise.
Don’t fall into the trap of impressing people; worry about yourself and not what the person next to you is doing. If you know what you are doing is right, then continue on with a big smile.
To the women out there who feel weightlifting will make them huge like Arnold, no need to worry, A woman’s body is not designed to gain as much muscle as a man’s. If anything, a good program will yield an awesome beautiful physique. (And we can all agree that women are beautiful.) Girls, for more information read JC’s “The Muscle Building Guide For Women”.
Also, Lyle McDonald over at Bodyrecomposition.com has written a very good article series regarding beginners and weight training. I highly suggest you read it starting with part 1.
Since there is a lot I have to say about this topic, I’m going to split up this article into a few parts. Part 2 will be up within a few days.
Comments
8 Responses to “Basics For A Healthy & Fit Lifestyle: Part 1”
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March 9th, 2010 @ 12:34 pm
Great insight, very useful information placed in this article. I hope a lot of people at least glance at this. Great work, look forward to the next part.
March 10th, 2010 @ 1:39 am
Well said, these are definitely the basics for anyone to shaping their body as they desire. It’s all a process but the overall result can come at you without you know. Looking forward in seeing the next part too.
March 10th, 2010 @ 4:24 pm
We’re never too smart to revisit the basics. A few simple strategies applied consistently over time are key. Nicely outlined Jon!
March 13th, 2010 @ 4:08 pm
Thank you everyone for the positive feedback, I really appreciate it.
March 15th, 2010 @ 11:26 pm
There is a lot of useful information here. Most of which people overlook constantly.
Hopefully this will serve as a starting point in a new and healthy life for many. One of them being me =]
Nicely done, Jon. Keep the good info coming.
March 17th, 2010 @ 2:35 pm
[...] Part 1 of this series, I briefly talked about how total calorie intake & exercise are important to [...]
March 26th, 2010 @ 12:28 pm
Great post Jon, most of us tend to over complicate simple things
April 26th, 2010 @ 9:08 pm
I do some weightlifting at least twice a week, weightlifting is a very good exercise and it keeps the shape of my chest and shoulder muscles in very good form.“`