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The R Factors - Your Answer For Getting To The Perfect Body For Fitness And
Health
By Robert Adams
Building a Perfect Body for Body Perfect Fitness and Health Is just Four Factors
Away!!! The R Factors!!!!
What are they?
Rev up
You must incorporate an on-going Aerobic (with oxygen) exercise program in each
of your weekly goals. That means a minimum of 3 times per week, you must work
on strengthening and protecting your heart from the risks associated with a
sedentary lifestyle. Your heart will thank you for it, when you Rev up your
motor and keep in revved for a minimum of 20-30 minutes three times per week in
your target heart rate zone. Aerobic (with oxygen) exercise will definitely
improve your Body Perfect Fitness and Health as well as make your heart
stronger so your whole body can work more efficiently.
Ultimately more oxygen will flow through your body and reduce the risk of
depression and anxiety as well as increase your good cholesterol (HDL) and
reduce the risk of heart related disease. Think about it!! Lower your risk of
heart disease, diabetes, high blood pressure, stroke, heart attack, and just
for a little body movement for 30 minutes 3 times per week. Where do I sign
up?????
What is your target heart rate you ask?
Well first of all the type of exercise does not matter. You may walk, ride a
bike, run, work out on a treadmill, stairclimber, eliptical machine, or any
movement that will put you into a aerobic (with oxygen) state.
Getting your heart rate up to and maintaining a range of 65%-80% of your MHR
(maximum heart rate) for 20-30 minutes. Keep in mind that your body will not
start to burn excess fat and carbohydrates until you hit about the 20 minute
mark of that 65%-80% MHR. You body will then kick in and start to gobble up
those stores of fat in your body and munch down on them to help you reduce your
body fat % and get to a leaner Body Perfect YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That
becomes your high end of the threshold of your heart rate.
An Example:
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an
exhaustion rate with my heart maintained at 177. Meaning I would not be able to
sustain exercise at that high a level for too long and really I would not get
any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
177X 80%=142
So my goal would be to keep my heart rate in the 115-142 range for the best
Aerobic conditioning for FAT loss and to keep it in that range for a bare
minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So
if you can incorporate cardiovascular activity at least 3 times per week for 30
minutes or more you have just completed the first important step in the R
FACTORs for a Perfect Body @ Body Perfect Fitness!!!!
Resistance
Resistance Training. Moving Weights, lifting something, exerting force on your
muscles to produce hypertrophy. Working out!!!! Yes studies have shown that
incorporating resistance training into your daily and weekly Perfect Body
forYOU Body Perfect Fitness and Health routine, will help support a
transformation of your body composition. Meaning you will gain more muscle and
reduce the amount of fat % that your body is composed of. A solid resistance
training program is essential in the transformation to a leaner more defined
body that will work harder for you when you are not working. Studies have shown
that a higher % muscle composition body will work at burning more calories per
hour while at rest than a body with higher fat percentages. Lean bodies Burn
more FAT!!!!!!
Retrain
How you eat and what you eat!!!! Yes it is very important in the R Factors to
incorporate a retraining process of your eating habits. You have to think of
your body as a car that needs to be refueled every day. The right type of fuel
will determine how your engine runs. Small meals every 3-4 hours that include
low glycemic index foods that are low in fat, are good complex carbohydrates
and that incorporate the right type of lean proteins, will provide a well
rounded nutritionally sound eating plan that keeps your blood sugar in check
throughout the day.
Don't Buy into the fact that you can eat all the FATTY Foods you want as long as
they are high in protein and low in carbohydrates. You body does need fat, but
it needs the right kinds of fat. The fats that are not saturated and low in
trans-fats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts
like Almonds are outstanding, because they are low in saturated fats and high
in the good fats. The fats that help you raise your HDL and lower your LDL
levels in your body to maintain a healthy cholesterol level. When thinking of
low glycemic foods think of one other important factor.
GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying
to incorporate Dark green vegetables into every meal is essential. Every meal I
incorporate the following great low glycemic veggies:
Broccoli
Asparagus
Spinach
Green Beans
So try and blend in a salad at lunch with fresh spinach or romaine lettuce.
Remember the darker the green the better. These lettuces will provide you more
nutritional benefit than iceberg lettuce that is very light in color and
contains mostly water.
Have a nice plentiful serving of a dark green vegetable with your evening
protein. Every night I have one of the vegetables noted above with every single
meal.
Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low
sodium seasonings are outstanding complements to a nice fresh broiled piece of
Salmon filet or lean chicken breast, prepared the way you like it.
Focus on Fiber!!
When thinking of eating a carbohydrate think of fiber and how much that carb
has. Are you eating plain white rice or did you opt for brown or wild rice,
which is less refined and more natural in terms of adding fiber and being lower
on the glycemic index for a carbohydrate. Can you skip the potatoes and just
eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have
opted to consume very lean healthy fish or meats along with a highly
nutritional and low glycemic index veggies and when I do eat carbohydrates, I
make sure that they are as natural an unrefined as they can be and that they
support fiber consumption in my diet naturally.
Remember that you need carbohydrates for energy and if you are working the R
Factors in the right way you are going to need those important complex and
essential carbohydrates for keeping your energy level up and helping refuel
your body. Also remember a lot of foods that brag about being Low in fat or
having no fat, have tons of BAD carbohyrdates. Look at white flour products
like plain white breads and pretzels or as I mentioned already plain white rice
and pasta. Unfortunately these refined carbohydrates which do not provide a
tremendous amount of the right nutrients, help elevate your insulin levels and
blood sugar and help you store FAT!!!
Re-energize
Your body needs time for Rest and Recovery!!! To complete the R factors you need
to allow your body to rejuvenate itself from your Resistance training and also
your Aerobic training as well. You can Over-train your body with diminishing
returns and as you work out and break down your muscles, you need to provide
them adequate time to rest, recover, and rebuild themselves to make a stronger
and leaner YOU!! Always allow at least one day of rest between a particular
body parts and make sure that if your body is telling you that you are tired,
sore or hurting, DO NOT push yourself or force yourself into risking injury!!
Listen to your body. Give yourself time to Re-energize and you will complete
and support the: R Factors - A Great way to Get Fit @ Body Perfect Fitness!!!!
Robert Adams, Coach for Weight Loss, Personal and Professional Development,
Fitness Enthusiast, and Executive Chef, will provide you one-on-one DAILY
SUPPORT, as you pursue your life long dream of permanent weight loss and
getting back to a healthy lifestyle. There is NO silver bullet, NO quick fix,
NO magic pill, NO tricks, NO unrealistic claims, just a sound and proven method
that will provide you a weight loss program that Works!
Your weight loss coach will help you each and every step of the way providing
you support, motivation, and will teach you the secrets that all slim people
know, so that you can lose weight in a healthy way and allow you to maintain
your weight and get back to your Body Perfect Fitness and Health for life.
To learn more about Weight Loss and How to manage and control your R Factors
visit us at: Body
Perfect Fitness-The most comprehensive fitness and health resource
online, dedicated to helping improve everyone's overall Body Perfect Fitness
and Health!!
Link to this page
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