Скачать с ютуб How To Start Getting In Shape - How To Transform Your Body -At Home -In 3 Months - How To Be Fitter в хорошем качестве

How To Start Getting In Shape - How To Transform Your Body -At Home -In 3 Months - How To Be Fitter

In this video we discuss how to transform your body and change your physical appearance through fitness and nutrition. No shortcuts or secrets, just plain hard work. Transcript/notes Some common reasons people exercise is to lose weight, improve their health, and to feel better, but the number one reason, if you dig down deep, is that most people want to look better. There are ultimately 4 things that you have to do to change the way you look, and really get your body in great shape. Nutrition, exercise consistency, exercise intensity, and rest and recovery. Number 1 is nutrition, and there are 3 parts to nutrition. Part one is that you cannot consistently over consume food. There is a very true saying that you can’t outwork a bad diet. Consistently over consuming food leads to weight gain, which in turn leads to a multitude of other issues. How much food or calories to consume on a daily basis is different for everyone. A very, very general equation for how many calories burned is 10*(weight in kg) + 6.25*(height in cm) – 5*age + 5 for men and 10*(weight in kg) + 6.25*(height in cm) – 5*age – 161 for women. (Mifflin-St. Jeor equation). Then you would take that result and multiply it by your activity level from this chart here, and this will give you a very rough estimate on how many calories you burn in a day. • 1.200 = sedentary (little or no exercise) • 1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day) • 1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day) • 1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day) • 1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day) 1lb = 0.455kg, 1inch = 2.54cm Part 2 is that you have to eat fruits and veggies. Fruits and veggies are packed full of nutrients, vitamins, minerals, fiber, phytonutrients and antioxidants, which help the body function properly, allow for better digestion and improve your immune system. Start by getting at least one serving of each per day and increase the servings over time. Also, try to consume a variety of fruits and veggies, not the same ones every day. And part 3 is that you have to eat plenty of protein. If you are exercising consistently and properly, which we will get to in a moment, your body will need plenty of protein to build more muscle tissue. Protein also takes longer to digest, making you feel fuller after a meal. How much protein on a daily basis is different for everyone, a good starting point is 0.7 to 1.0 grams per pound of body weight per day if you are exercising consistently. You can modify your protein intake as needed. The second thing that you have to do to change the way you look is to exercise consistently. If you really want to change the way you look, you have to show up, no skipping workouts, you have to show up and put the work in. The second part of this is the other 4 days of the week. You have to move your body on these days, you can’t just sit around and binge watch shows on these days. Set out a plan to do something that requires movement on these 4 non workout days, like listening to music and taking a walk, play sports such as joining a golf or bowling league, which both men or women can do, or even better, start a hobby that requires you to move and use your creative side. Even cleaning the house, working in the yard, cutting the grass and other weekly tasks are forms of exercise. The third thing is that you have to have intensity in your workouts. When you first start out doing resistance and cardio training, you need to go easy, using lighter weights, working on proper form, and doing lighter intensity cardio exercises. But, over time, as you workout doing resistance training and cardio training, your body adapts. So, now you need to increase the weight, increase the repetitions or perform the exercise differently. The main thing with intensity is to push and challenge yourself to improve your strength, cardio and overall abilities, which will in turn improve your physical appearance. Sitting and doing light weight curls while texting really isn’t going to get you very far. The fourth thing that you have to do to improve your appearance is to get proper rest and sleep. It is recommended to allow 48 hours between workout sessions for the same muscle group. This doesn’t mean you can’t go for a walk, or do something active in between the workout sessions, just don’t do anything strenuous. Timestamps 0:00 Intro 0:21 The 4 major things 0:33 The importance of nutrition 0:50 How many calories per day? 1:15 Eat fruits and vegetables 1:40 Eat plenty of protein 2:17 Exercise consistently 2:40 Move more daily 3:16 Exercise intensity 4:08 Get proper rest and sleep