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On this page you'll learn all about (click on what interest you to jump ahead):


Part 1:Fitness And WhereYouStand Right Now
Part 2: What’s Healthy?
Part 3: How Can You Improve?
Part 4: Your Overall Body Fitness Plan
Part 5: I Can’t Give It Up!

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Part 1: Fitness And Where You Stand Right Now

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Fitness is a term that is used to help define the ability to stay in the best physical shape.  You may ask, then, “What am I staying in shape for?”  To each person, this will be something different.

For most, it is a matter of staying healthy as long as possible.  You see, your body is designed to work as a machine.  When each part of the machine is cared for, the entire machine works the best that it can.  When the machine is neglected either in part or in the whole, then the machine won’t run well and eventually won’t run at all.

If a car, for example, is well maintained for many years, it will last many years longer.  If it isn’t taken care of, for example you don’t change the oil in it, you cut several years off the life of the car.  That’s costly to you, but when you look at this as your body, you are shaving away days, weeks, and even years off of your life when you don’t take care of your machine (your body.)

Fitness is a necessary part of life.  Before we get on the soap box, remember that fitness is something that you can get into the habit of doing which makes it easy.

Fitness is not something that you have to struggle with.  When you were three you were probably taught to brush your teeth.  You learned to put your clothes on.  When you were learning how to do them, you likely hated it.  But, once you learned how to do it, it became something that you didn’t think twice about.  Do you worry about brushing your teeth today?  No, because it’s a habit.  That’s what we want you to think of when you think of fitness.

It’s just something that you do.  Granted, the first weeks of learning to be fit and staying healthy will be the hardest.  You’ll dread it.  You’ll find excuses about not doing it.  You’ll claim that getting fit is just too hard.  You just can’t give up what you love.  That’s not true.  

In fact, if you have the will power to save your life by sacrificing for just a few weeks, you’ll see that fitness can be easily mastered by you.

Take a look at yourself right now.  What do you see?  If you are unhappy about any part of your body, chances are good that area of your body is bothering you because it’s an unhealthy area.

Although many people start looking into fitness because they want to lose weight, fitness is not just about weight loss.  By understanding where you stand on these factors above, you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.

If you don’t think that you need to lose weight, that’s great!  You are one step closer to being healthy.  But, that’s not to say that you don’t have health problems beyond that level.  Many people are still at risk for high blood pressure, high cholesterol as well as other concerns even though they aren’t technically overweight.  Therefore, you need to take into consideration the fact that overall health is in fact important to improve.

Part 2: What’s Healthy?

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Your weight, your blood pressure and your body mass index are good indications of your overall health.

Yet, it goes further than this, too.  You should understand how well your body is working, too.  Do you have any physical limitations?  If you physically can’t lift things for fear of hurting your back, this could be a potential problem that needs to be considered.

If you have problems with your legs, your neck, your arms or anything else, you should address these specific concerns.  The best place to start is to work with your doctor to determine why you aren’t physically fit in those areas.  That way, you can improve your overall health and then improve upon your situation by knowing how to.

The foods that you need play a significant role on your health.  Foods are the fuel that your body requires to do a good job at the tasks that you ask it.  In our machine look at the way that food works, the food that you consume is the fuel that your machine needs. 

If you don’t give it quality food, it won’t perform the right way.  Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn’t high quality or even up to standard?  It slows your car down.  You don’t get the gas mileage that you are used to and you may even need to perform more maintenance on your car than you usually need to do.

In the way of your body, healthy food is just as important.  If you consume the wrong foods all of the time, your body will not be able to perform as well as if you gave it the highest quality foods. 

Without nutrition, your body can become ill faster and with greater intensity.

Your body does not heal as quickly from injury.

Your blood pressure rises, your heart rate increases to unhealthy levels.

You are more prone to limitations physically as well as mentally.

All sorts of problems arise from not eating a healthy diet of food.  But, what is healthy and why is it healthy?

Vegetables are one of the highest nutrient rich foods out there.  They provide antioxidants to a high level that helps to heal your body, improve your physical fitness from the inside to the out, and they are very low in calories meaning you can eat more.

Fruits are sweet so they can solve the sweet tooth.  They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.

Whole grains are also an important product of a healthy diet.  Unlike “white” foods, whole grains give you so much more health.  They don’t cause you to gain weight like others.  Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories, fats, and sugars that can cause you health issues.

Water intake is also important.  Those that do not get enough fluids end up having a body that retains water rather than having less.  The body goes into dehydration mode, causing you to keep in all that you can.  Consuming enough water means that you’ll system is hydrated, you’re eating less and that you aren’t getting as many calories from other liquids.

Meats are important parts of the diet, too.  You need protein but you shouldn’t want to get it from fatty meats.  Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body.

If you don’t do anything else, improving these five areas is all you need to do.  The good news is that you don’t often need a lot of work to make them happen.

Part 3: How Can You Improve?

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Improving your body means improving your body’s ability to move and function.  Its not easy thing to do at first, but it will get easier.  Our overall plan to improving your body’s fitness level is through exercise, coupled with the other fitness elements later throughout this book.

Exercise is something that people hate, but remember your body is built to be used, not to sit in a chair at a desk all day.  It is estimated that most people don’t get the exercise that they need and that leads to all types of health problems.  

Again, even if you aren’t overweight, chances are good that you aren’t getting enough exercise and fitness into your life anyway.  Using your muscles and strengthening them are vital to improving health and fitness.

Okay, here is comes.  The awful, limiting diet that’s going to make your taste buds go permanently bland is up next, right?

NO!  You don’t have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you!  In fact, if you give it a try you may find that you like these foods better than you do the high fat, high cholesterol foods that you currently are eating.

Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet.  If you can not commit to making changes here, your diet fitness can threaten your life through disease and even early death.

Yet, much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.  That’s exactly what you need to strive for here.

How can you improve your mind’s fitness?  There are many great ways to make this happen.  Remember when we said this fitness plan was going to be fun?  Here there are many great ways to improve your emotional and mental fitness through fun methods.

Each aspect is unique in itself and in the way that it will help to improve both your physical fitness and your quality of life.  Incorporate as many of these things into your life as you can, and you’ll see differences in the way that you feel and the way that you see the world.

 

Part 4: Your Overall Body Fitness Plan

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To improve the physical fitness of your body, you need to give it the physical movement that it needs.  This means feeding it the right regimen of movements.

Start by working in exercise through aerobics and strength training into your day.  Visit your local recreational center or community center.  You can even start doing these things at home, too, which will make the process easier and even more enjoyable.

To make it even better, consider these easy and fun ways to get in the exercise that you need.

Do it with a pattern.  You are 80 percent more likely to be successful if you don’t try to do it alone!  Recruit someone to work with you!

After dinner, head out for a walk with your spouse for a few minutes.  If you can’t leave the kids, take them with you.  This is a great way to get in some quality time away from the television.

If you can’t leave the television, use a stationary bike.  During your favorite show, ride the bike.  You get the exercise you need without missing your television program and time will fly by.

Do sports and other physical activities that you enjoy.  Swimming, playing a game with the kids and even joining a sports team is a great way to get in exercise without it feeling like exercise.

Your overall body fitness means exercise and movement.  When you begin to add these into your day, you’ll probably find every excuse not to do them.  Yet, you will come to enjoy exercising.  For many it’s a great stress relief and it can be a lot of fun.  Make it your goal to actually put together a workout that you enjoy.  It will make all of the difference in how effective it is for you.

Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably!

Eat more fruits and vegetables.  Visit your favorite recipe sites on the web and look for vegetable recipes that aren’t rich with sauces, butter or creams.  Add one new recipe to your diet each week.

Start looking for leaner cuts of meat.  Remember, meats that are high in saturated fat are clogging your heart.  One good switch is with ground meats.  Don’t reach for beef, but replace at least part of it with ground turkey or pork.  You won’t notice the taste difference.  Eat more fish, chicken and pork over beef.

Reduce portion sizes.  No food in one sitting should be a larger quantity than the size of your palm.  To help you to not feel hungry, eat a bit slower.

Visit the website of the American Heart Association to get heart healthy recipes.  Try to look for ways to improve your current recipes through replacing butters, salts, unhealthy foods with foods that are better for you.  Look at your grains.  Replace white rice and pasta with whole grain.  Replace white bread with whole grain bread.

Remove soda from your diet.  This single movement alone will improve your health considerably.  It adds weight to your body and it causes all types of health risks later in life.

Look at labels.  Learn to read labels so that they tell you what’s in the foods you eat.  Reduce the amount of fat, cholesterol, and sugars in the foods that you eat.

If you need to lose weight, then you need to consider a calorie reduction.  Dropping just a small amount of weight means that you need to eat less and do more physically.  There is no fad diet that is more comprehensively safer and effective than just that:  eat less and get more exercise every day.

Eating healthy isn’t an option if you wish to increase your lifespan and increase your health.  While you may love food, learning to make healthier recipes shouldn’t be something you put on the back burner because you are too busy, don’t like those foods (you probably don’t know what they taste like anyway!) or you think its too much work.

Food is a requirement to living and a healthy diet is an essential part of living a long life.  Don’t make sacrifices here for speed, convenience or habit.  Remember; while making changes at first is a challenge, you will get into the habit and will eventually love the differences you have made, guaranteed!

Part 5: I Can’t Give It Up!

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If you are one of the many that feel that they can’t give up the foods that they love no matter what, there are several key things for you to address.  Don’t worry, they aren’t all bad!

First, find out why it is that you can’t give them up.  For example, are you connected with that big slice of apple pie because it was your favorite growing up, you may have an emotional attachment to the foods.  If you love your mashed potatoes loaded with gravy, sour cream and butter just because you love the taste, that’s a different story.

Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods.  If you need apple pie to feel safe, you need to address this emotional problem.  If you just love the taste, you can find ways to get much of the same taste without a lot of the calories.

Next, determine if there is a better way for you to get the foods that you like.  For example, will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?

By making small changes to the recipe you can get all of the flavor and texture that you want without causing yourself to become a victim of high fats and sugars that really do a number on your entire system.

Indeed you may want that slice of apple pie.  But, use it in a different way.  For example, instead of eating it every few days make it the reward that you get for a week of good eating.  Limiting how often you get the treats means that you don’t have to give them up but that you don’t consume nearly as much of it, and therefore you can improve your health overall.

One limit to this is when the food itself is detrimental to your health condition.  If you are a diabetic, you simply should not eat foods that are overall sweet because they can cause your blood sugar level to rise so fast that you can cause serious damage to your brain and your heart through the consumption of just some foods.

You should know what types of foods you can not eat.  If you don’t know you should talk to your doctor about this.  There are certain times in life that foods become prime suspects to leading to health risks.  Food isn’t worth the risk of your life, is it?

Get into the best shape of your life!

Thank you reading, this concludes the five ecourses.

We recommend you get the book Fitness - The guide to staying healthy for free today. 

Fitness - The guide to staying healthy
part 1
part 2
part 3
part 4
part 5
This book covers everything there is to know about fitness and it's understandable to the average person! In fact, some people have called it the "Fitness Manual" !
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You'll uncover a wide array of tips, including guidelines on how lead a healthier life today!

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