Aids To Stop Smoking
I strongly recommend you start your new lifestyle by working-out five days a week. If you have children and don’t have time to go to the gym, consider investing in a home-gym and treadmill. If you do have time, then find a fitness center near you. You must make exercise a part of your life. Going now and then doesn’t cut it. It must be a lifestyle. Here are a few tips:
Calories are good for you, and carbohydrates are too. Don’t listen to the 0 carb/0 calorie diets. Calories are a measurement of energy, and you need energy to survive. Carbohydrates are a source of clean calories as opposed to fried food and saturated fat calories. You need to stay away from saturated fat as much as possible. Don’t eat fried food. When you eat fried food meals, you are usually consuming anywhere from about 3000 to 6000 calories per meal. The average person shouldn’t be consuming more than 3000 calories per day. That’s why people who eat fast food put on so much weight.
You will want to do aerobic exercise three to five times per week. This involves running, swimming, or biking. During these exercises, you are continuously replenishing your muscles with oxygen. If you get tired quickly, it’s because your muscles aren’t getting adequate amounts of oxygen from your lungs. Let’s say you are playing basketball. And three minutes into the game, you are huffing and puffing and want to pass-out. Well, if you don’t do cardiovascular workouts on a regular basis, your body is very bad at moving oxygen from your lungs to your heart to your muscles. When you do start to do cardio workouts regularly, your body becomes more efficient at delivering oxygen to every single muscle in your body (through the blood stream). Before, when you were out-of-shape, you were only getting one oxygen cell per second to your muscles. Well, now that you’re in shape, you’re getting four or five oxygen cells per second (I made those numbers up, but you get the point). Thus, your muscles don’t tire-out as easily.
In order to be healthy, you need to exercise aerobically three times a week for at least 30 minutes at a time. I shoot for at least five days a week. Go find your max heart rate for your age-group on the internet. The target heart rate should be 60% of your max heart rate. You shouldn't be doing more than 60% unless you are training professionally. Get one of the devices that measure your heart rate and use that when you are running (or any other aerobic exercise). To make this clear you want to be running at 60% of your max heart rate for 30 minutes at least three times a week.
You will also want to do anaerobic exercises such as weight lifting. During anaerobic exercise, you are depleting all the oxygen from your muscles. When you lift, you are doing sets and repetitions. For every set, you do so many repetitions. If you are working your chest, maybe you bench press three sets of five repetitions. That means you’d be bench pressing 15 times total. Now, when you’re on the last repetition (rep), and you can’t push anymore for the life of you, you have depleted all the oxygen from your chest muscles (well, basically all of the oxygen). Anaerobic is fundamentally different than aerobic. For aerobic, you are continuously supplying oxygen to your muscles, and for anaerobic, you are depleting it all.
Without oxygen, your muscles cramp up and don’t function. When you are lifting (using resistance), you are actually ripping or tearing the fibers of your muscles. Protein is used to rebuild the muscle. Hence the reason weight lifters are always eating protein supplements. The protein gets turned into a patch to seal those tears, but the patches become part of the muscle as well. Thus, the muscle gets bigger and can hold more blood and oxygen. Therefore, you develop more stamina and get stronger and bigger.
You want to do both anaerobic and aerobic exercises. You want your muscles to get bigger and stronger, and you also want your body to be able to efficiently deliver adequate amounts of oxygen to those muscles.
If you're overweight, try three sets of 15 repetitions. That's called “low weight high repetition.” This will tone you up. Then you can bulk-up after you lose all that fat. If you want to bulk-up, do three sets of five repetitions. That’s called “high weight low reps.” Make a spread sheet and bring it with you to chart your progress. As for calibrating the weight, you want to be squeezing every ounce of energy to hit that last rep. If you're hitting that last rep with ease, you need more weight. If you're not coming close to that last rep, loose some weight.
There is a famous saying for exercise: No pain, no gain. You have to push yourself if you want results. If you want to be that amazing person that is deep inside of you, then you have to push yourself.
If you are new to working-out, then I recommend not lifting much weight for the first week or two. Just go through the motions. Don’t push it. If you push it, you will be extremely sore. A lot of people probably stop working-out because it can be too painful, and this is almost understandable. It may affect their work or home-life. So just take it easy the first time you workout a muscle group. The following week, you can start to really lift a lot of weight.
Also during the first one or two weeks of initial workout, you might want to consider working-out two hours before bedtime. Soon after exercise, you will become very, very tired and not be able to fight off that grogginess. I mention this because it may affect your work or home-life. I know many people stop exercising because of this. But after the first or second week, I would recommend trying to exercise first thing after you wake up. It will give you a lot of energy for the day. It takes a lot of endurance to do a full workout and make it through an entire day without being sleepy. Most people can’t do both.
Here’s another tip… GET YOUR YOU KNOW WHAT OUTTAH BED AND GET TO THE GYM!!!!!!!!!!!!! It’s funny because I can’t wait to go to sleep because that means I get to wake up and workout!!! But when I wake up, I just want to stay in bed. I have to roll over and fall to the floor (no joke). But as soon as I’m in the gym and hit that first rep, dang I feel good. So don’t listen to that voice that tells you to stay in bed where it’s warm and comfortable, for it is lying.
I must remind you that you need to make exercise a part of your life. Otherwise, you won’t benefit from what it offers. Please also remember that exercise is not about looks; it is about growing stronger and healthier. If you are going to conquer the world, you need to be strong, healthy, and fit. Always, always, always stretch out your muscles AFTER working out. Always, always, always do a warm-up set with low weight.
I wish you the best of luck with your new lifestyle. I know you can do it. Quitting is easier than you think. Don’t listen or even be around people who say quitting is too hard. I have quit, and it isn’t that tough. Once you recognize that you are no longer addicted to nicotine, it gets very easy to stay cigarette free. Good luck conquering the world. Keep your dreams alive. To find out more, you can check out Aids To Stop Smoking.
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