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| Weight Loss Information from experts |
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The R Factors - Your Answer For Getting To The Perfect Body For Fitness And Health
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 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 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 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!!
MORE RESOURCES: Weight Loss Breakthrough: Scientists Discover Natural Compound That Suppresses Appetite SciTechDaily Weight-loss medications may also ease chronic pain New Scientist The weight-loss frenzy is making some pharma stocks much more volatile. Will the drama continue? Yahoo Finance Ozempic too expensive? These healthy foods mimic effects of pricey weight-loss drugs for pennies New York Post At age 22 I weighed 412 pounds. I had weight loss surgery and have lost 150 pounds so far. Business Insider Treatment with tirzepatide in adults with pre-diabetes and obesity or overweight resulted in sustained weight loss and nearly 99% remained diabetes-free at 176 weeks Investors | Eli Lilly and Company Chrissy Metz Weight Loss TODAY Weight loss injections and cancer: 6 questions, answered MD Anderson Cancer Center Why 1000-Lb. Sisters ' Tammy Slaton Can’t Get Skin Removal Surgery Amid Dramatic Weight Loss E! NEWS Intermittent Fasting Works for Weight Loss—but Not Much Else The Wall Street Journal The Truth About Kelly Clarkson and Keto Gummies: Weight Loss Lies Debunked by Dr. Oz [06fb4b26a] ECOWAS Weight Loss Drug Curbs Appetite, Burns Energy, Skips Side Effects Genetic Engineering & Biotechnology News Could weight loss drugs fix UK’s unemployment problem? Al Jazeera English Cincinnati CBP discovers more unapproved weight loss drugs Customs and Border Protection Diabetes, weight-loss drugs: Do they protect heart, vascular health? Medical News Today New study suggests weight loss drugs like Ozempic could help with knee pain. Here’s why there may be a link The Conversation Indonesia 5 new weight-loss drugs to watch in the fight for the next Ozempic Business Insider Exclusive | NASA monitoring second stranded astronaut's possible weight loss as Sunita Williams insists she's fine New York Post Man who shed almost 43 kg shares ‘6 numbers’ you should know to make weight loss easier Hindustan Times Haley Cavinder looks unrecognizable in before weight loss photo Sports Illustrated Weight loss plans are less effective for many Black women − because existing ones often don’t meet their unique needs The Conversation Indonesia Popular diabetes and weight-loss drug may reduce risk of Alzheimer’s disease The Daily | Case Western Reserve University Fans defend Ariana Grande against body shaming comments amid her drastic weight loss Hindustan Times Healthy low-carb diet and time-restricted eating improve weight loss and gut health beyond calorie restriction News-Medical.Net Novo Nordisk aware of reports 10 people taking compounded weight-loss drug copies died - Reuters.com Stranded NASA astronaut Sunita Williams speaks out about concerns over her weight loss in space New York Post Experts Say This Viral Trend Actually Helps You Lose Weight Women's Health Why maker of ‘magic’ weight-loss drug semaglutide wants copies banned The Indian Express Elton John, 77, Shows Off Major Weight Loss in Bold Pink Outfit Amid Ozempic Speculation Parade Magazine |
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