Check out the latest tips and tricks on fitness, training and nutrition from Stay Decided Fitness!
What is “fitness” anyway? The technical definition is “the quality of being suitable to fulfill a particular role or task”. In other words, your fitness in any particular area, not just physically, is your ability to be competent when the situation demands a certain level of competency. For example, if you need to be able to save someone from drowning and you run out of breath after treading water for 2 minutes, your fitness in the water probably isn’t where it needs to be.
Taking care of yourself and those around you is not a small task when it comes to sickness. A large majority of what keeps people safe during the seasons where colds, flu and other viral infections are prevalent is your body’s immune system. Having strong immunity is your first line of defense against these unseen invaders and since prevention outweighs a cure, let’s look at our immune system and how to optimize it!
There are a lot of ways to eat in our culture today. Food is easy to come by, diets are easy to find information on and for the most part, we can eat meals that fit with out lifestyle and taste buds. However, if you have a goal to change your physical self, all these options make consistently adhering to a plan pretty tough.
In the early 2000’s, low carb diets became mainstream when Dr. Atkins released his protocol for rapid fat loss. The reason behind it’s popularity had to do with the fact it produced weight loss results fairly quickly. This was due to the calorie deficit (eating less than you burn) that was created as a result of essentially cutting out an entire food group. As an awareness grew about the increased consumption of carbs due the demonizing of fats, people began adopting the Atkins diet and labeling carbs as a “bad” food.
I’m an early riser. I enjoy getting up before the sun and starting my day slowly before any pressing tasks are calling. The hardest part for me is getting to bed at a decent hour to be able to get the results I want in the long run. Studies are showing that our quality of sleep affects more than just how we feel the next morning. For example, several studies have shown that lack of sleep changes key hormone levels and affects how many calories are burned at rest.
One of the most common things I come across in the dieting world is the subject of “cheat” meals. It’s usually the first thing people want to know when you start talking about a nutrition plan, everyone wants to know do they get a “cheat meal”. Firstly, let’s address the wording here. In my opinion, by calling it a “cheat” meal, you are implying it is food you aren’t supposed to have. A good nutrition plan that you can stick to should have that accounted for (hence the importance of tracking food) and very little, if any, regression in progress should happen.
At the core of your nutrition, there are 3 macronutrients that you see on every food label, protein, carbohydrates and fats. From a fat loss standpoint, carbs and fats serve as energy sources for your body. This means if you over-consume calories from excess carbs and/or fats, they will likely be stored for later use in that wonderful form we all love (heavy sarcasm here) known as body fat.
Fat loss is a VERY common goal most people have in our country. The fact is, most people are fairly successful at it. Although the statistics can vary depending on the source, of the people who lose weight (at least 10% of their bodyweight), somewhere between 50-70% regain all of it within a year. Moreover, 85% gain it all back within two years and within three years, 95% percent of people will have gained it all back if not more.(1) Are you starting to see now that we might not have a weight-loss problem so much as a weight-regain problem in our society.
There is no doubt we are in some different times right now. No matter how you feel about all that is going on in the world, I think we can all agree it has thrown our daily routine off to a degree that we are still trying to adjust to. You can go on the internet right now and find 1,000,000 different opinions on our world and what we should be doing right now and I can promise you, nobody knows what is best for you better than YOU.