Thursday, June 21, 2018
Health

Follow these habits of highly fit and healthful people

Everybody knows that in order to accomplish something, be it big or small, you must set a goal. It doesn't matter if the goal is to lose 10 pounds, to eat healthier or to work out consistently. • Although we probably all agree that goal setting is necessary, the real problem is sticking with it. Talk is cheap, and if you really want to achieve your goals, fitness or otherwise, you really need a plan. • To help you get it right, here are seven habits of highly fit people:

1 Set a goal. Similar to a business metric, you must set quantifiable fitness and health goals. For example, if your cholesterol is 250, give yourself the goal of getting it down to 200 by your next checkup, as opposed to just wishing the number would go down. Take concrete steps, such as limiting or eliminating your consumption of high-cholesterol foods. If weight loss is also a goal, commit to a number and figure out how many weeks or months it would take you to safely reach your goal. If you stay committed to your goal, you can safely lose 20 pounds in 10 weeks. If you want to improve your muscle tone and strength, give yourself a goal, like achieving 10 perfect pushups in eight weeks, and so on. Otherwise, you are just wishing for results, as opposed to planning and tracking your success. A wish requires no action on your part, but a plan does.

2 Write it down. Some wise person once said "failing to plan is planning to fail." Write down every single thing you would like to accomplish to improve your health, diet and workouts. You are far more likely to reach your goals if you write them down.

3 Avoid portion distortion. Many people mistakenly think working out is a license to eat not only whatever they want, but also unlimited quantities. Nothing could be further from the truth. With or without exercise, if you consume more calories than you burn each day, you will gain weight. If you're aiming for a six-pack, guess what — it starts in the kitchen. At minimum, diet is 80 percent of the equation and exercise is 20 percent, but you still have to do both. There are no shortcuts, and no amount of exercise can replace poor nutrition.

4 Make fitness a priority. Who has time to exercise? While juggling career and family, nobody has time for fitness, right? Wrong! These days, everyone is sleep deprived and working 60 or more hours a week. At least, those are some of the excuses people give for not exercising. If you plan to get fit, you must make fitness a priority and plan a daily date at the gym, your basement or bedroom for a workout. Also, I'll let you in on another little secret: You're more likely to get it in if you do it in the morning. The later it gets in the day, the more likely you'll blow off your exercise routine. Besides, when you prioritize your fitness first, you make an investment in your most significant asset: you.

5 Follow the Boy Scouts. "Be Prepared." Preparation is 90 percent of your success. Get organized, prepare your meals, buy your gear, sneakers, gym bag, toiletry items, etc. In short, leave no room for failure or excuses. Buy what you need, prepare the night before, pack your lunch and leave your gym bag at the front door.

6 Exercise effectively. Are you exercising on a regular basis, say, three to four times a week, but still not getting the results you want? If so, then you must ask yourself: How effective is my exercise routine, or what's up with my diet? It's not enough to simply go through the motions. You want to be sure you are exercising and eating correctly; otherwise, you could be getting diminishing returns. If you are not getting the results you want, then it is likely time to increase either the speed, length or intensity of your training program, or to shake up your diet. So, look at your routine and decide which training variables you need to change.

7 Set realistic goals. Don't expect to lose 50 pounds in five weeks or to look like an elite athlete after four weeks of training. Losing 1 to 2 pounds a week is not just acceptable, but a rather lofty goal. Two pounds is the equivalent of 7,000 calories, and that's no joke. Focus on the tangibles, like preparing healthy meals, getting stronger, increasing stamina, getting more muscle and losing body fat. Looking good and feeling great are the rewards for your efforts. It's a lifestyle, and what you put in is what you'll get out.

Comments
‘BE AWARE’: Pasco mom posts to Facebook after son’s caterpillar sting leads to ER trip

‘BE AWARE’: Pasco mom posts to Facebook after son’s caterpillar sting leads to ER trip

ZEPHYRHILLS — The Pergolas’ Saturday morning volunteer work started like most, at a farm cleaning the property and trimming trees. Andrea Pergola, 38, stood on the driveway of the property when she heard her 15-year-old son Logan scream. At first, sh...
Published: 06/20/18
Compulsive video-game playing could be mental health problem

Compulsive video-game playing could be mental health problem

GENEVA — Obsessive video gamers know how to anticipate dangers in virtual worlds. The World Health Organization says they now should be on guard for a danger in the real world: spending too much time playing. In its latest revision to a disease class...
Published: 06/19/18
Funded by Alcohol Industry, Federal Study on Drinking Is Shut Down

Funded by Alcohol Industry, Federal Study on Drinking Is Shut Down

The extensive government trial was intended to settle an age-old question about alcohol and diet: Does a daily cocktail or beer really protect against heart attacks and stroke?To find out, the National Institutes of Health gave scientists $100 millio...
Published: 06/16/18
More than a third of American adults take prescription drugs that may increase risk of depression, study says

More than a third of American adults take prescription drugs that may increase risk of depression, study says

More than a third of American adults are taking prescription drugs, including hormones for contraception, blood pressure medications and medicines for heartburn, that carry a potential risk of depression, according to a study published in the Journal...
Published: 06/12/18
It’s time to use the stingray shuffle to avoid a nasty sting

It’s time to use the stingray shuffle to avoid a nasty sting

Courtney Bilyeu was running toward the murky water alongside a few military officers when it happened.She was an accountant for the U.S. Navy at the time. And on her way to take a swim with some coworkers in a California beach, she saw blood. The wat...
Published: 06/12/18
It’s important to wear sunglasses even on cloudy days, ophthalmologists say

It’s important to wear sunglasses even on cloudy days, ophthalmologists say

The next time you head to the drugstore to buy sunscreen, don’t forget to pick up some sunglasses, too. That’s because both products work to protect your body from the sun’s damaging ultraviolet rays.Wearing sunglasses for protection should not be re...
Published: 06/09/18
In St. Pete, kidney patients gather for science and solidarity

In St. Pete, kidney patients gather for science and solidarity

ST. PETERSBURG — Kidney disease doesn’t discriminate.The crowd of more than 200 patients who gathered at the Vinoy Renaissance St. Petersburg Resort range in age from teenagers to seniors. They are of different ethnicities and come from all over the...
Published: 06/08/18
Mayo Clinic Q&A: melanomas of the eye; how long should you take a beta blocker?

Mayo Clinic Q&A: melanomas of the eye; how long should you take a beta blocker?

YES, MELANOMAS CAN BEGIN IN THE EYEIs it true that melanoma can develop in the eyes? If so, how common is it? How is it treated?Melanomas can begin in the eye, a condition called intraocular melanoma. Treatment for intraocular melanomas used to prima...
Published: 06/08/18
For writer, using a heart rate monitor takes HIIT from frightening to fun

For writer, using a heart rate monitor takes HIIT from frightening to fun

High-intensity interval training is one of the biggest trends in fitness, but it has always seemed a bit scary to me. To a mere mortal with achy knees and an aging body, even the acronym — HIIT — sounded intimidating.But recently, I overcame my fears...
Published: 06/08/18
Enjoy broccolini the Italian way: ‘dragged’

Enjoy broccolini the Italian way: ‘dragged’

By KATIE WORKMANOne of the amazing things about Italian food is that the best dishes are often so completely, refreshingly simple. Like, four-ingredient simple. (We don’t count olive oil and salt. Or water. Or air.) I love broccoli. I can roast brocc...
Published: 06/08/18