The Five Keys to Fitness

1. Proper Food Intake
When it comes to nutrition, everyone is different. Some people are vegetarian, some need to adhere to a diabetic diet and others have allergies to contend with. But we all know the basic food groups in the food pyramid. Sugar, fat and oil are on the top, in the small part, under the word "sparingly”

When it comes to calories, our needs are just as widely varied. Caloric intake depends on your activity level, age and gender. It also depends on your goal weight (to loose weight, gain weight or just maintain). Your best source for info about calories would be your nutritionist or your personal trainer. Ask about the amount of calories you should consume vs. exercise you should do to reach your goal weight.

Keep a food journal. In our busy lives we often eat whatever is available when we’re hungry. This is why it’s good to keep track of the food and drinks you consume. Too few or too many calories can put a kink the best intentioned fitness plan. When you have an honest record of what you’re eating (and drinking –this counts too!), you have the best point of reference from which to make necessary adjustments and stay on track with your goals.

2. Cardio Program
Cardio exercise can be anything that gets your heart rate up to your target heart rate for an extended period of time. It can include an aerobics class, biking or spinning, running on the treadmill, etc. Cardio is important not only to burning calories and weight loss, but it also strengthens your heart muscle, improves your lung capacity, helps you sleep better and my personal favorite, burns off stress and increases endorphins.

Whatever method you choose for your cardio workout, you should pair it with a resistance training program for the most balanced workout and the best results. That said, your cardio workout should last 30 minutes 2 to 4 days per week.

If you do not want to do resistance training (or weights) and you want to lose weight, your cardio program will need to be considerably longer. Some experts say 30 – 60 minutes at least 4 days per week. Still this method doesn’t offer the boost in metabolism that added muscle from resistance training would provide.

3. Food Supplementation
The best way to feel full and keep your metabolism strong is to eat 5 or 6 small meals per day Instead of 3 large meals. Your small meals should consist of 200 – 300 calories each. This is where food supplements come in handy. There are all kinds of food supplements available on the market today. There are sports bars or meal replacement shakes. They are usually tasty and help to satisfy a sweet tooth.

Your gym likely has a variety on hand for sale. Ask the salesperson or your personal trainer which food supplements he/she recommends. 

4. Resistance Training
Resistance training –or weight training- is essential to a balanced fitness program. There are free weights or dumbbells, barbells, plate loaded trainers and weight machines. Though they are each designed to work different muscle groups in different ways, they all do basically the same thing; they strengthen your muscles using gravity and weight resistance.

Resistance training is key for building muscle, boosting metabolism, retaining bone density, improving balance, speed and agility, and yes, weight loss. The type of resistance training you do, the number of reps (repetitions) and the amount of weight you use depends on your fitness level and your fitness goal. If you want to "get ripped” or bulk up, you will probably need to lift heavier weights with fewer reps. If you’re looking for a more long and lean, trim body, then you will focus more on endurance using lighter weights. Whatever you decide, it’s good to use a personal trainer to design a suitable routine with proper technique, keeping safety in mind.

Again, the time you spend on resistance training really depends on your fitness goal. If you’re looking to lose weight and build strength and endurance, you should spend 30 minutes, 2 to 3 times per week, on resistance training. If you’re looking to bulk up or compete in a body building competition, then you might have to put in a little more time than that.

For those of you still not convinced that building muscle will help you loose weight, think of your muscle mass as a furnace, continually burning fat and calories even while you’re resting. The stronger your muscles, the more calories they burn. 

5. Personal Trainer
Certified personal trainers have become increasingly important to busy people looking for the most efficient exercise routine yielding maximum results. Usually there is an extra charge for a personal trainer but the results are well worth the investment.

First of all, a personal trainer will evaluate your current fitness level and work with you to determine your ultimate fitness goals. Using this information, he will develop a simple and efficient exercise routine tailor made to you. He will also help you navigate the gym equipment, and teach you how it works.

Your trainer will watch your exercises making sure you are using proper technique to get the most benefit. This close supervision is also to keep you safe from injury.

Periodically, you and your trainer will evaluate your progress and make any adjustments necessary. Evaluations usually take place every two weeks to thirty days, depending on what you decide.

The best part of personal training is the motivation. Maybe you really don’t feel like going to the gym one day…but you know your trainer is there waiting for you, so you go. When you get there you’re feeling tired, even a little grouchy. Your trainer pats you on the back, tells you he’ll make this session quick and painless, and pretty soon, you’re feeling better. He cheers you on through your entire workout and before you know it, you’re done!

Finally, incorporating all five of these keys to fitness into your life will ensure your success meeting your fitness goals. It’s a small commitment to make to yourself and your wellness.