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HAPPY NEW YEAR 2012The season of the New Year Resolutions has started, but this year it’s different! It’s now a lot easier to get lean and fit.

The FIT Products have been around for a year, all the free exercise and nutrition support has been perfected, and there is a brand new FIT CHALLENGE program with even better prizes to get your body in the best shape ever in 90 days!

Polls show that more than 60% of Americans have broken their resolutions by spring time. By the end of the year that number increases to 80%.

So in order for this not to  happen to you, I put together some of the best tips to keep you on track of creating a healthy lifestyle that lasts:

  1. Think long-term and think gradual change – it’s been said that it takes 21 days to form a new habit. Think how long it’s taken you to get to the current state – it will take some time to undo it. So don’t go for perfect, go for persistence and dedication – get your butt to the gym every day, reach for healthy food, and resist temptations for bad choices. Start living your healthy life today.
  2. Adopt realistic expectations and plan ahead. Plan your food menu in advance and do your shopping accordingly. If you travel and eat in the restaurants, review menus ahead of time (many area available online) and pick the healthiest choices. For example, instead of choosing entrées, opt for a soup and salad or an appetizer. Also do the sightseeing on foot.
  3. Review your resolutions frequently, every week and every month. Ask yourself: “Is this working for me?” If it is, great! Keep up the good work. If not, modify your plan: would you rather exercise in the morning or in the evening? Are you feeling hungry all the time? You may need to increase the quality of your food – start by eating more organic vegetables and fibre. Maybe all you need is a 10 minute break to simply sit back and breathe deeply.
  4. Reward yourself when things are going well: buy something nice for yourself. People tend to beat themselves up when things are going bad, but don’t reward themselves otherwise. If things aren’t in fact going well, just forgive yourself, recognize the positives, learn from your mistakes, regroup and restart.

Want some fitness tips? Here are 10 simple rules you should follow:

New Year Resolutions1. Planning an official start date may be nice and dramatic, but it’s way better to just start – anytime – NOW. If you haven’t exercised in a long-time, start slow. If your gym has a hot tub, steam room, or sauna – warm up your body and jumpstart your energy with 10 minutes of heat. Follow that with an easy 10-20 minute walk or light run on a treadmill (consider using a slight incline). Do a quick stretch, drink FIT Reset and FIT Remove/Reduce and go to sleep early.

2. Break your big goals into smaller more manageable goals. If your  goal is to lose 30 pounds, make sure to break it down into small increments – it’s much easier that way. Also remember that if you do things properly (total body composition system principles), you will lose fat but gain lean muscle, and the resulting weight loss will be minimal. It’s better to go with inches and body fat percentage than pounds. If you have a lot of extra weight to lose, remember that realistic and healthy weight loss is no more than 2-3 pounds per week. So give yourself a realistic timeline for your goals; AND THROW OUT THE DAMN SCALE. It will take time. Just stick to it!

3. Don’t start out too aggressive or you’ll burn out. Start out at a pace that feels right for you. If you’re start too strong, you’ll end up too sore or too tired to continue, or even worse – injured. Your body needs to adapt to the new fitness regimen, so give it a chance. You will experience some soreness, but it will be gentle and good pain, not the one that makes it difficult to even move. Make a good use of your gym’s amenities (group classes, personal trainers, nutritionists) and ask for help (describe your goals). See this Motivation article for more help.

4. You must have a healthy diet. With a good diet you’re 70% there! Eating the right way will maximize your fat burning process and enhance lean muscle development. Diet is the foundation of fitness. Seek supportive people and environment – say no to BBQ wings night and fill your fridge with healthy options.

5. Recovery is just as important as exercising. With exercise more is better, but only if you take breaks in between. It’s a lot safer and more effective to spread your enthusiasm over longer period of time. Give it your best during the workouts, but keep in mind that it’s during rest that the muscles rebuild and your endurance strengthens. After all out cardio allow 24 hours of rest, and after super strength workout allow 48 hours or more (high quality protein supplement is essential). The most important part of the recovery is sleep – optimally 8 hours of sleep starting around 10pm.

6. Avoid stress as much as you can. The biggest obstacle to regular exercise is stress. Stress, especially the mental stress, can increase cortisol levels and undo all the exercise and healthy eating to date. Ironically enough, it’s the exercise that brings the feeling of well-being and confidence – which can greatly contribute to overall success in anything you’re doing. Stress is something that cannot be completely avoided, but it can be managed: use techniques such as meditation, breathing, visualization, and even talking to therapists.

7. When it comes to workouts, it’s the quality and intensity, not the quantity that gets you the fastest results. Make sure you’re doing exercises correctly and you break a sweat. Walking 3 hours on treadmill is not very effective and doing exercises improperly can lead to serious injuries (acute or chronic). The key is to workout effectively.

8. You don’t need any fancy supplements or pills as long as your diet consists of fresh, natural, organic and healthy choices. If you’re looking for a quick fix by taking some fat burner pills or muscle building supplements, you’re not only setting yourself up for failure, but also possible “serious” future health problems. Stick to real whole foods and natural supplements such as quality multivitamin, protein powder, and herbal fat solutions (FIT Remove/Reduce).

9. Cardio is NOT your best fat burner. One of the biggest misconceptions about fat burning is that you need plenty of cardio. It’s amazing how all the treadmill machines are always busy, but a squat rack area is always empty. Cardio has it’s place when done properly. Focus on whole body exercises such as squats, push-ups, pull-ups, and lunges combined with Interval Training. Weight training if very important and it jump starts the weight loss process more than you can imagine.

10. Isolated ab exercises will not get you defined abs. Six pack abs don’t come from doing crunches and sit-ups or fancy ab machines. The only way to get lean defined abs is to burn the fat that is covering them. The best way to do that is through proper diet and effective fat burning workouts (see point 9).

Don’t forget the expert personal trainer and nutritionist advice on the official FIT website. Also post your questions here and visit Facebook FIT Challenge forum where I will be answering your questions as well.

Good luck, Stay Lean, and Best New Year!

Chris

<<< Day One<< Food Plants vs Medicinal Plants | Morinda Thrive Adaptogenics Max >>

6 Responses so far.

  1. There’s a direct connection between sleep and your body’s ability to achieve healthy weight loss. How well you sleep affects how well you lose weight. The BodyMedia FIT system gives you a clear understanding of the quality and efficiency of your sleep.

  2. Morris Dixon says:

    There is no miracle weight loss cure – no diet plan that will fit everyone. The only long term answer is understanding how your own body reacts to the foods you eat. Weight loss is not a 6 week program, but a lifelong commitment to good nutrition and lifestyle.

  3. For adults, a measurement called body mass index (BMI) is often used to work out whether you’re a healthy weight for your height. However, because children are growing, their height, weight and body fat can change a lot. BMI measurements are also very different between boys and girls. This means that the standard BMI can’t be used as a measure for children.

  4. People attempting to lose weight or maintain weight loss should work toward engaging in 30 to 60 minutes of moderate physical activity most days of the week. A brisk walk is often just what the doctor ordered, but there are countless ways to get a comparable workout—no gym membership necessary. Click here to learn more about the health benefits of physical fitness.

  5. Unlike the one-size-fits-all temporary weight loss gimmicks and deflating sense of competition found at some health spas, Green Mountain is a healthy, supportive environment with specialized, individual attention for all participants.

  6. Your total cholesterol level is in the Desirable range, but your level of “bad” LDL cholesterol is borderline high. If your LDL goes higher, your total cholesterol level could become Borderline High. Consider reducing the amount of foods you eat with saturated fats and increasing physical activity. If you get more exercise, your level of “good” HDL cholesterol may increase, which could also help to keep your levels of LDL and total cholesterol in check.


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