| Weight training makes a person healthy, fit and | | | | The first is carbohydrates.The energy source. The |
| strong. It is not just for people who want to build | | | | food that a person consumes should have |
| muscle, but for everyone who likes to stay fit | | | | vitamins, minerals and some fiber. A lot of this |
| and keep the excess weight off. | | | | comes from oats, rice, potatoes, cereals and |
| If you want to get in shape or stay in shape you | | | | breads, and also from vegetables and fruits since |
| can walk, run or cycle every morning, play sports | | | | these have phytochemicals, enzymes and |
| with friends, but if you want to have muscles and | | | | micronutrients that are essential for a healthy diet. |
| look lean, then lifting some weights either at the | | | | The Second is Protein. The building blocks of |
| gym or at home is your best bet. | | | | muscle and essential organs.This comes from fish, |
| People go to the gym for many reasons. eg: | | | | chicken, red meat and dairy. Protein is broken |
| To lose a few pounds if they are overweight. | | | | down in the body to form amino acids for repair |
| To gain a few pounds (of muscle) if they are | | | | andgrowth of new cells. |
| underweight. | | | | The third is fat. The body's enemy, according to |
| To get fit and Healthy. | | | | most.There are 4 types of fat: Saturated (the |
| To get strong. | | | | bad) from animals, the more animal fat you |
| The most effective exercise plan for most should | | | | consume the higher your blood cholesterol will rise, |
| have some cardiovascular work and mostly | | | | increasing the risk of a malfuntion in the |
| weight training exercises. This helps burn calories | | | | body.Should be taken in small quantities.Sources |
| and increase the muscle to fat ratio better than | | | | are: Beef, dairy, coconut oil. |
| cardiovascular work alone. | | | | Polyunsaturated (the good) Comes from plants, |
| Some Benefits of Weight training: | | | | reduces blood cholesterol. Sources are: nuts,fish, |
| 1. It is the best way to maintain and improve | | | | safflower oil, seeds, corn oil and sunflower oil. |
| ones health from a variety of diseases and | | | | Monounsaturated (the best) also comes from |
| premature death. | | | | plants, raises the good cholesterol.Sources are: |
| 2. It makes a person feel better and increases | | | | Avocado,olive oil, olives, nuts, canola oil and peanut |
| ones self confidence, prevents depression, | | | | butter. |
| anxietyand gloom. | | | | Trans fats (the ugly) This is relatively new, the |
| 3. A weight training lifestyle helps a person live | | | | effects are unknown, it is believed that they |
| longer than an inactive person. | | | | behave like saturated fat (the bad) causing blood |
| 4. It instils discipline into a person, making other | | | | cholesterol levels to rise. |
| things in life easy. | | | | The consumption of fats (the good fats) is |
| 5. It makes one stronger physically and mentally. | | | | important for our health. They are used in the |
| To start: one should consult a physician to get the | | | | production of hormones and other activities.We |
| go ahead and then get into it gradually. | | | | do need some fat, but do limit the bad. |
| Getting stronger, fitter, healthier week by week | | | | A great way to help your efforts in the gym is |
| building up more endurance will be of great benefit | | | | to give up some detrimental habits such as |
| to you. | | | | smoking and drinking alcohol. Smoking damages |
| Aim for 3 or 4 days a week working out, this is | | | | the lungs and dramatically increases the risk of |
| sufficient no matter what your goals are. | | | | lung cancer along with other diseases. Excessive |
| Maintain a reasonable diet. | | | | drinking has also been shown to causes major |
| You could consult with a professional to get an | | | | diseases. |
| excellent eating plan to match your goals and | | | | These two habits are definitely not worth having |
| gymactivities.They will evaluate you based on | | | | around. |
| your needs, and recommend a diet plan. | | | | The best thing one can do for themselves is to |
| A good diet should have nutrients from all the | | | | quit any destructive habits they have and get into |
| food groups. | | | | that gym, start pumping some iron and look |
| This is made up by 3 basic groups. | | | | forward to greater Health and Fitness. |