Decide your physical goal first and
then we will estimate the calories and activities needed
to get there.
1. If your goal is to achieve muscle and drop
extra fat
You need to take in enough
calories each day that you would burn off in that
day.
2. If your goal is to lose body weight
You will have to burn up more
calories in a day than what you take in.
Nearly all diets simply try to get you into a nice balanced
nutritional regimen where you evade processed foods,
do no over eat and spread out your meals throughout
the day.
The human body has the capability to synthesize certain
nutrients on its own. Those that cannot be produced
at all or in adequate quantity must be supplied by food
and supplements. Such nutrients are known as essential
nutrients.
If you do not get enough of them in your diet, the body
develops potentially risky deficiencies. Exceedingly
low-calorie diets may lead to the development of disordered
eating patterns in some people. So you shouldn't restrict
your calorie intake below your daily recommendation
unless you're being closely supervised by a health-care
professional. A balanced diet with good sources of protein,
carbohydrates and fats should be sought.
Walking is the best form of exercise. If you are new
to exercise or recovering from injury or childbirth,
you can try walking for 20 to 45 minutes four or five
days a week at the good fitness walking speed of three
miles an hour.
Make an effort to mix a weight-bearing activity such
as jogging with strength training. Not only will this
approach hold off boredom, but it will help you counter
the limits of one sport with the strengths of another.
Running, for example, keeps your heart rate up and works
your legs, giving you greater stamina and energy.
Do not forget to maintain a diary with your workouts
so you can track your progress and stay motivated.
