Get Started Training with Four Rules of Fitness

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Question: I’m in my late thirties. I’ve always been able to eat what ever I liked and never had to worry about my weight. Now, those days are over. I have no clue how to start an exercise program or even how to exercise. Can you get me going in the right direction?
Answer: You’re fortunate to have all those years of enjoying any foods you desired with little or no repercussions to your waistline. To get you started here are my Four of the rules of fitness: drink at least 64 ounces (8 glasses) of water daily; obey the 80/20 rule which is 80% of the time (Monday thru Friday) eat clean; 20% of the time, on Saturday and Sunday you can loosen up a little; train with weights two days a week minimum; do cardio at least 4 days a week and intense cardio is more effective for the time spent doing it.
You may not like the taste of water which is what we hear quite often. Sorry but you’ll have to drink water at least 8 glasses a day. If you want something with some taste, use Crystal Light or a small (12 oz. or less) serving of a diet soda or Nutrasweet in your tea with a meal. The only reason you don’t like water is that your taste buds have gotten used to the sweet tasting drinks and crave them. Initially for the first two to four days you will feel frequent urges to have to go to the bathroom from all the water you’re drinking. You will adjust to it rather quickly and the frequency of those urges will subside.
The 80/20 rule does not apply for use daily. It is designed to get you to eat clean for five days and allows you to loosen up and enjoy a little of those not so healthy things on Saturday and Sunday. Most diets almost make you feel like you’ll never get to eat hot wings or sweets ever again which makes you want them even more. The 80/20 solution is intended to allow you to still enjoy some of those foods in moderation and return to your healthy eating for another five days. As you progress through weeks of following this program your desire for unhealthy items will be under greater control since you’ll see changes in the way you look and feel.
Weight training builds and tones muscle. Muscles move our skeletons and use a lot of energy. They tend to feel better when they move and are challenged frequently. Two days of weight training a week allows you to perform two full body workouts and recover. It is what we consider training your bottom line. You will see changes from two days of weights and most people can slide two days into their packed lifestyles. If you desire more and can consistently make time for it you can train more often but you”ll need to split your workouts to hit different body parts each day.
To keep your heart healthy, cardio is your best solution. If you need to lose weight, cardio in coordination with the other three aspects of this system is a necessity. Cardio performed after weight training, though tiring, is extremely effective to induce a metabolic boost and cause your body to burn a higher than normal amount of calories for several hours after training has ended. On days without weight training, do 30 to 40 minutes of cardio and make it challenging. Challenging yourself keeps it interesting and releases a deep sense of achievement once you complete your workout. If you like to walk, do it uphill. If you run, do sprint intervals during your runs. If cycling is your thing, charge the hills and chase cars.
Since you don’t have a history of exercising you may be pleasantly surprised about how good exercise can make you feel. This is not to say that it’s not difficult while you train, but satisfying in the way you look and feel when you train hard and consistently and see the changes you can make in yourself.
God bless and keep training.
Daryl

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