Body Perfect/Perfect Body for a lifetime.
The FOUR essential keys to Body Perfect/Perfect Body Success for Fitness and Health are:
The R Factors!!!!
R FACTOR 1
Rev up
You must incorporate a on-going Cardiovascular exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone.
What is your target heart rate you ask?
Well first of all the exercise does not matter. You could walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic state. That means getting your heart rate up to and maintain a range of 65%-80% of your
MHR (maximum heart rate) for 20-30 minutes. Keep in mind that you body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.
So Example:
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
177X 80%=142
So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the
R FACTOR for BODY PERFECT/PERFECT BODY FITNESS AND HEALTH!!!!
R FACTOR 2
Resist- That's right!!!
Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Body Perfect/Perfect Body Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn FAT!!!!!!
R FACTOR 3
Retrain- How you eat!!!!
Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Several times a day in fact. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, high in complex carbohydrates and that incorporate the right type of lean proteins will provide a well rounded nutritionally sound eating plan.
Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in transfats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one important thing.
GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential.
Every meal I try and incorporate the following great low glycemic veggies:
Broccoli
Asparagus
Spinach
Green Beans
So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.
Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.
Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.
Focus on Fiber!!!- When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.
Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbs for keeping your energy level up and helping refuel your body. Also remember alot of foods that brag about being Low in fat or having no fat, have tons of BAD carbs. Look at white flour products like plain breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients raise your insulin levels and blood sugar and help you store FAT!!!
To learn more about Weight Loss and How to manage and control
your R Factors visit us at:
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
You can also get your FREE Weight Loss Coaching assessment at:
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R Factor 4
Reenergize
Your body needs time for Rest and Recovery!!! To complete the R factors you need to allow your body to rejuvenate itself from your Resistance training and also your Aerobic training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body part and make sure that if your body is telling you that you are tired, sore or hurting, DO not push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Renergize and you will complete and support the R Factors.
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
My Private Coach - Because, if not now... WHEN?
Get your FREE Coaching Session TODAY!
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