Keeping my own self improving in strength, endurance, and capacity for pain-free work and life.
Here are a few things I have found successful for me.
Body for Life. It began with reading the book, committing to a 12-week program of regular exercise and regular nutrition. It has now become a way of life, where I am at a very pleasant weight, with growing numbers of pain-free days, and with more enjoyment of my family and my work.
Basics-Intake.
a. Smaller portion sizes. We bought small plates, bowls and mugs and found that we feel much better when we live on smaller amounts of food. Less food is less expensive. A few years ago I could eat two of 10 inch (26 cm) dinner plates full of food at one sitting; now I am satisfied with one 7 inch (17cm) plate. Less food = less fat.
b. More frequent eating. I eat six small meals per day. 3 prepared meals and 3 "protein drinks".
c. Equal volumes of protein foods and carbohydrate foods. This is key. This is key. This is key.
Unused carbohydrates (bread, pasta, rice, potatoes, fruit, fruit, fruit, sweet drinks) turn to fat. They are only used right after physical need from exercise in larger amounts. If I'm not exercising, I only need a tiny amount of carbohydrates to stay healthy for a few hours. Eating more protein makes me feel full, and digesting the protein burns carbohydrates and fat.
d. 1 gallon of water or non-sweet drinks per day.
Basics-Output.
a. Monday, Wednesday, Friday are days to do at least 20 minutes of hard bicycle riding (being late to catch the train helps), running, riding an exercise bike, running around the village or doing a "low-impact cardio workout" video tape.
b. Tuesday, Thursday, Saturday are days to do at least 20 minutes of muscle development with hand weights and a rope-and-pulley system I put in a corner of the living room. I usually do exercise on five different muscle groups, 3 sets of 20 repetitions each, with the amount of weight increasing each set. For example, this morning I did a rope pull for my lower back with 20 pulls at 15 pounds, rested a minuted, 20 pulls at 20 pounds, rested a minute, and then 20 pulls at 25 pounds. Then I did the same with four other muscle groups.
c. Each morning I do five minutes of back stretching while leaning against a wall (20 stretches to both sides, front, and back).
Simple exercises keep muscles toned and support hours of sitting in the classroom.
Try short and simple first, then add slowly to your habits.
Disclaimer: All information on this site is provided for informational purposes only! By no means is any
information presented herein intended to substitute for the advice provided to you by any health care or other professional
or organization.
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