My Followers

Thursday, October 21, 2010

Balance of Healthy Food and Exercise


Hello my dear friends. Today I would like to share with you an article I found from Celebrity Fitness Website. I think it is a really good article to share with everyone of you. I'm used to work out at Celebrity Fitness Express @ Wangsa Walk before but now I moved to Celebrity Fitness Express & Kepong Village Mall as it is nearer to my house. Expecting that I will go for work out more often :). Enjoy your reading



Many people doing workout in the gym for many reasons:
1.    Losing weight (mostly)
2.    Gaining weight
3.    Gaining muscle mass
4.    Building muscle
5.    Toning muscle
6.    Rehab the body because medical practitioner suggested
7.    Getting fit and health
8.    Getting fun and social
9.    And so on.
Commonly for some of people when they doing workout, they concern to their nutrition intake, mostly as follows:
1.    Managing food intake so strictly (no carb, no fat, high protein, high fiber)
2.    Managing food intake moderately (less carb, no fat, high protein, high fiber)
3.    Not managing food intake any way (eat all kind food, included junk food)
Looking of vary reasons and manage way of food intake they did, expertise and nutritionist giving a guidance for all fitness mania and for people who just starting fitness activity, to focusing on HELP (Healthy Eating Lifestyle Plan).

HELP related with eating plan
The fact is, eating plan is different for different people. It also differs at different times for the same person.
Below are not normal or natural for people to do:
-       count calories or weight food
-       be rigid in food choices
-       eat the same amount of food and the same foods every day
And also normal or natural for people to do:
-       eat something at least three times a day
-       over eat occasionally
-       under eat occasionally
-       eat certain types of food at some time just for the taste of it
-       have fluctuations in appetite

For Healthy Eating Lifestyle Plan (HELP), several sources puts kind of food into categories such as:
1.    Complex carbohydrate
2.    High quality protein
3.    Non-starch vegetables
4.    Simple carbohydrate
5.    Non or low fat milk
6.    Fats and Fat free product
If those putted in a food pyramid, it would be graded as follows: 

Nutrition tips for common client goal
After member determining their fitness goals, and also doing their HELP, below are tips to speed up achieving their goals:

Tips for ‘bulking up’:  Energy In > Energy Out
-       more carbohydrate eating sessions as opposed to eating bigger meals
-       If protein intake is high, split intake up over the day
-       carry high energy portable snacks
-       decrease food bulk by making lower fibre choices
-       add skim milk powder to other food and drinks
-       consider appropriate energy supplements.

Tips for ‘cutting up’:  Energy In < Energy Out
-       reduce both obvious and hidden fats
-       record food intake to identify challenging areas
-       be aware of times and places where you overeat
-       avoid severe food restriction
-       monitor body fat levels, not weight
-       if competing, avoid salt in the final week to prevent fluid retention

Tips for healthy eating:
-       eat less processed food
-       eat more organic food
-       cook your own food
-       learn about nutrition

Tips for advance people in fitness (workout 4-6 times a week regularly) or athletes (kind of sports):
-       increase carbohydrate intake as it’s body preferred energy source
-       focus on nutrition intake pre, during and post competition
-       Pre competition, take some water
-       During competition, take some sport drink
-       Post competition, take some protein shake
-       Don not eat 1-2 hours before competition

Do you still thinking the food intake guidance above not works on your mind?
OK, let us KISS (Keep It Simple Stupid) with SMARTIE principle:
S - Something you can stick to simply for the rest of your life
M - Moderation
A - Achievable
R - Realistic
T - Time efficient
I - Interesting
E - Enjoyable
…..and scientifically based!
Sounds good to follow, isn’t?

BALANCING HEALTHY FOOD WITH WORKOUT
If food intake already managed very well like we suggest above, but not doing appropriate exercise as well, it is nothing.
Fitness goals just become a dream if they didn’t aware with the big questions to ask below, related with their workout:
-       How many training sessions per week will produce maximal results?
-       How many exercises do I need to do to produce the best results?
-       How many repetition of an exercise will produce the best results?
-       How many sets of an exercise will produce the best results?
-       How much rest between sets will produce the best results?
-       How much recovery time is needed between training sessions in a week?
Also the answer of course, depend on many things such as the person experience, and as we know, everyone has a genetic blueprint which will greatly affect results.
The key is to know the ultimate goal; the desired training outcome expected from performing resistance training.
By Dicky Ramadhani from many sources

73 comments:

Hairil Rizal said...

This is something extra than what was usually heard. Some of them are totally new concept to be tried!

Great sharing here Pirate!

Unknown said...

yeap! Need to try them la...

Anonymous said...

best place to buy xanax online buy xanax online now - generic xanax round blue pill

Anonymous said...

order ativan usual dosage ativan anxiety - ativan qt interval

Anonymous said...

buy xanax order xanax no prescription - whats street value 1mg xanax

Anonymous said...

zolpidem online what is zolpidem nitrate - zolpidem 10 mg pill identifier

Anonymous said...

ambien drug white oval pill ambien - long ambien cr kick

Anonymous said...

buy diazepam buy diazepam usa cheap - buy cheap diazepam online no prescription

Anonymous said...

buy cheap valium valium online no prescription - where to order valium

Anonymous said...

buy xanax xanax drug test employment - buy alprazolam online uk

Anonymous said...

online xanax xanax 2mg overdose - xanax 2mg bars street price

Anonymous said...

buy cheap ativan ativan or xanax better - ativan dosage sedation

Anonymous said...

soma no prescription carisoprodol hydrocodone - carisoprodol dan 5513 side effects

Anonymous said...

buy ambien online online ambien - much does ambien 10 mg cost

Anonymous said...

buy ambien online overnight delivery blue ambien pill mg - best place buy ambien online

Anonymous said...

buy ambien online discount coupon for ambien cr - sleepwalking from ambien

Anonymous said...

cheap zolpidem ambien side effects death - ambien side effects during pregnancy

Anonymous said...

buy valium india how to purchase valium - how long does 10mg valium last

Anonymous said...

Blogger: Free Your Mind - Post a Comment generic prednisone - generic prednisone online http://www.ourdailybreadmarket.net/#generic-prednisone-online

Anonymous said...

Blogger: Free Your Mind - Post a Comment order meridia - cheap meridia http://www.meridiaordernow.com/#cheap-meridia

Anonymous said...

Blogger: Free Your Mind - Post a Comment prednisone sale - prednisone without prescription http://www.ourdailybreadmarket.net/#prednisone-without-prescription

Anonymous said...

Blogger: Free Your Mind - Post a Comment acomplia online no prescription - order acomplia http://www.a6soft.com/#order-acomplia

Anonymous said...

Blogger: Free Your Mind - Post a Comment cheap acomplia diet pills - acomplia pills http://www.a6soft.com/#acomplia-pills

Anonymous said...

Blogger: Free Your Mind - Post a Comment purchase prednisone - prednisone asthma http://www.ourdailybreadmarket.net/#prednisone-asthma

Anonymous said...

Blogger: Free Your Mind - Post a Comment order ventolin online - buy ventolin no prescription http://www.ventolinforsaleonline.com/#buy-ventolin-no-prescription

Anonymous said...

Hi, MoxoredapeTox finasteride without rx - propecia 5mg http://www.bigdocpoker.com/#order-finasteride-online

Anonymous said...

Hi, MoxoredapeTox cheap furosemide no prescription - lasix sale http://www.jacksbackyarddallas.com/#lasix-sale

Anonymous said...

Hello, isotretinoin price - generic accutane http://www.josoclasolucio.com/#accutane-no-prescription

Anonymous said...

Hello, buy propecia online without prescription - propecia for sale http://www.bigdocpoker.com/#buy-propecia-online-no-prescription

Anonymous said...

Nicotine Drugs acomplia 20mg - buy acomplia online no prescription http://www.buydiscountedisotretinoin.net/#buy-acomplia-online-no-prescription

Anonymous said...

No Drugs Or Alcohol acomplia weight loss - order acomplia online http://www.buydiscountedisotretinoin.net/#order-acomplia-online

Anonymous said...

Pejis Pills Morgan City buy acomplia online - buy acomplia http://www.buydiscountedisotretinoin.net/#buy-acomplia

Anonymous said...

Control Medication Weight Gain generic acomplia rimonabant - cheap acomplia diet pills http://www.buydiscountedisotretinoin.net/#cheap-acomplia-diet-pills

Anonymous said...

Generic Acid Reflux Drugs cheap acomplia diet pills - acomplia pills http://www.buydiscountedisotretinoin.net/#acomplia-pills

Anonymous said...

Georgetown University Medicine Dc acomplia diet pills - buy acomplia online http://www.buydiscountedisotretinoin.net/#buy-acomplia-online

Anonymous said...

Hello, order finasteride online - cheap finasteride 5mg http://www.bigdocpoker.com/#cheap-finasteride

Anonymous said...

Hello, propecia cost - propecia price http://www.bigdocpoker.com/#buy-generic-finasteride

Anonymous said...

Hello, lipitor 20 mg - atorvastatin online http://www.costoflipitoronline.net/#atorvastatin-online

Anonymous said...

Hello, generic lipitor price - lipitor for sale http://www.costoflipitoronline.net/#lipitor-for-sale

Anonymous said...

Hello, cheap generic lipitor - order lipitor http://www.costoflipitoronline.net/#order-lipitor

Anonymous said...

Hello, lipitor no prescription - buy lipitor online http://www.costoflipitoronline.net/#buy-lipitor-online

Anonymous said...

Hello, lipitor for sale - lipitor online http://www.costoflipitoronline.net/#lipitor-online

Anonymous said...

I'm gone to convey my little brother, that he should also pay a quick visit this web site on regular basis to take updated from newest reports.

my web site; Payday Loans
My web site : Payday Loans Online

Anonymous said...

Hello, lipitor no prescription - buy lipitor online http://www.costoflipitoronline.net/#buy-lipitor-online

Anonymous said...

advitleva cheap premarin online - cheap generic premarin http://www.premarindiscount.com/

Anonymous said...

advitleva finasteride without rx - propecia 5mg http://www.bestpricefinasteride.com/

Anonymous said...

advitleva premarin online pharmacy - premarin pills http://www.premarindiscount.com/

Anonymous said...

advitleva propecia 5mg - finasteride without prescription http://www.bestpricefinasteride.com/

Anonymous said...

advitleva finasteride online pharmacy - cost of propecia http://www.bestpricefinasteride.com/

Anonymous said...

advitleva cheap premarin online - cheap generic premarin http://www.premarindiscount.com/

Anonymous said...

advitleva generic seroquel - generic seroquel online http://www.seroqueldiscounts.com/

Anonymous said...

advitleva premarin for sale - premarin medication http://www.premarindiscount.com/

Anonymous said...

Vet Medicine Overdose buy topamax online no prescription - topamax online no prescription http://www.topamaxforless.com/

Anonymous said...

Virtual Drug Dealing Game buy topamax - buy topamax online http://www.topamaxbetterprice.com/

Anonymous said...

Walmart 4 Drugs order topiramate no prescription - order topiramate online http://www.topamaxdiscount.com/

Anonymous said...

dalsCleax buy atomoxetine no prescription - purchase strattera online http://www.stratterabestprice.com/#purchase-strattera-online

Anonymous said...

dalsCleax generic plavix price - generic plavix for sale http://www.plavixonlinediscount.com/#generic-plavix-for-sale

Anonymous said...

dalsCleax lasix for sale - buy lasix http://www.lasixonlinesale.com/#buy-lasix

Anonymous said...

dalsCleax generic diazepam - discount valium http://www.diazepamonlinesale.com/#discount-valium

Anonymous said...

Complications Of Drug Overdose topamax without rx - topamax weight loss http://www.topamaxbetterprice.com/

Anonymous said...

dalsCleax order fluconazole - generic diflucan online http://www.diflucanonlineprice.com/#generic-diflucan-online

Anonymous said...

dalsCleax acomplia pills - buy rimonabant online no prescription http://www.acompliadietpillcheap.com/#buy-rimonabant-online-no-prescription

Anonymous said...

dalsCleax acomplia without prescription - acomplia uk http://www.acompliadietpillcheap.com/#acomplia-uk

Anonymous said...

Medication Worksheets For Psych Patients buy venlafaxine online - venlafaxine cost http://www.forrealbeachresort.com/ - [url=http://www.forrealbeachresort.com/]cheap effexor [/url]

Anonymous said...

Combo Drug Therapy cheap valtrex for sale - order valtrex http://www.cogccc.org/, [url=http://www.cogccc.org/]order valtrex online no prescription [/url]

Anonymous said...

Control Pms With Natural Medicine buy generic azithromycin - zithromax for sale no prescription http://www.boggietownmovie.com/, [url=http://www.boggietownmovie.com/]azithromycin 500mg [/url]

Anonymous said...

Georgia Certified Drug Counselors effexor generic - buy effexor online no prescription http://www.autismawarenessjewellery.com/ - [url=http://www.autismawarenessjewellery.com/]effexor online [/url]

Anonymous said...

Prescription Drug Meloxicam buy valium - diazepam online http://www.samskitchenonline.com/, [url=http://www.samskitchenonline.com/]valium for sale [/url]

Anonymous said...

Bad Breath Pills order furosemide - cheap lasix without prescription http://www.sunflowerocity.com/, [url=http://www.sunflowerocity.com/]furosemide without rx [/url]

Anonymous said...

Glaucoma Contraindicated Drugs cheap meridia - meridia no prescription http://www.meridiaonlineorder.net/#meridia-no-prescription , [url=http://www.meridiaonlineorder.net/#buy-sibutramine-without-prescription ]buy sibutramine without prescription [/url]

Anonymous said...

Nlm Grant History Of Medicine buy generic meridia - buy sibutramine meridia http://www.meridiaonlineorder.net/#buy-sibutramine-meridia , [url=http://www.meridiaonlineorder.net/#generic-reductil ]generic reductil [/url]

Anonymous said...

Pass Drug Testing For Marijuana meridia sale - order meridia http://www.meridiaonlineorder.net/#order-meridia , [url=http://www.meridiaonlineorder.net/#cheap-meridia ]cheap meridia [/url]

Anonymous said...

Headaches And Prescription Medications where to buy meridia diet pills - meridia diet pills without prescription http://www.meridiaonlineorder.net/#meridia-diet-pills-without-prescription , [url=http://www.meridiaonlineorder.net/#meridia-medication ]meridia medication [/url]

Related Posts Plugin for WordPress, Blogger...