Our Body is a Work of Art
What good is it to add years to life if we do not also add life to our years? In fact, unless people learn to enjoy life and to grow old gracefully, the extra years may be an additional burden, not only to themselves but to their offspring and wallet. GOD’S Gift
The greatest gift that GOD has given to Mankind is our BODY and MIND.
Yes, let us take a look at our Body…
Just look at the mechanics of our body. It keeps working for so many years without any stop, even for a second: From the time we are born till death !!
And this, in spite of we abusing it and not treating it the way it should be treated.
Man has invented many machines. Do these machines work smoothly for a long time without proper maintenance? It should be checked daily, oiled periodically, shut it down for maintenance, change worn out parts etc. And how many years does it last, after doing all these maintenance activities?
Look at our Body. We take it for granted. Are we doing the kind of maintenance that is required to be taken?
We are supposed to eat to survive. Are we taking the right kind of food, in the right quantities, at the right time, at the right frequency???
The answer of many of us would be, not surprisingly, NO.
We do not take the right kind of food. We eat all the junk, just because it is available easily, convenient, time-saving, sweet to the tooth, and various other reasons, all based on irrational reasoning – not one bit good for the BODY.
Added to that, we do not take it in the right quantities. We either over eat or under eat, seldom forgetting the actual requirements of the BODY.
In today’s world, nobody has the time; and therefore no time to think of what is good for our bodies. We do not take food at the right time, depriving the Body of timely requirement of energy. We eat late, often skip meals, and running after life as it would end the next second.
Our Body requires constant feeding of energy at certain predetermined intervals to keep the biological system running well.
Beyond eating, we do other horrible things that GOD would probably regret giving us such a wonderful gift. Such as …
Do we sleep enough ?
Do we drink enough water ?
Do we have enough physical activity ?
Do we think well ?
Do we breathe well ?
Do we Excrete well ?
In short, we ABUSE our BODY and MIND.
We do this because, the Body does not complain, does not stop functioning. Therefore we feel all is well with what we are doing to the Body.
Do well to be well. And that’s the best way to say “THANK YOU” to GOD for giving us a wonderful BODY and MIND.
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| BMI Chart - Female |
Where do you FIT in ?
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| BMI Chart - Male |
Where do you FIT in ? Muscle vs FAT
An important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. The more lean muscle tissue you have, the more efficiently your body burns fat.
Normally when you lose weight, you lose 75% of it as fat and 25% of it as muscle. But when you do strength training, you lose nearly all fat and no muscle. Lean tissue derives 75 to 95% of its energy from body fat, so for every new pound of muscle you build; you incinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shed—even at night, while you sleep.
For example, if two persons weigh the same amount but one has 5 lb more muscle, he/she will burn an extra 150 calories a day. You'll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise more throughout the day. Once your muscles become stronger—usually by week 2 or 3—you will find yourself suddenly doing things you never thought possible. You'll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quick walking breaks instead of sitting at your desk all day. All of this will accelerate your results.
In addition, we recommend that you do about 30 minutes of aerobics a day to keep your heart and lungs strong. Plus, it helps to reduce your stress level.
Are you overweight? Then you probably want to lose some weight. It is obvious that you’ll burn body fat by increasing your metabolism.
But be sure that what you burn is fat, not muscles.
Some statistics:
After age 25, the average person gains one pound or more a year, which means at the age of 50 an average person is 25 pounds or more heavier than he or she was 25 years ago. As you age your metabolism is slowing down, causing your body to burn less fat. Without exercising regularly, the average person loses a pound of muscle each year.
Motivations for weight loss:
Most people's primary motivation for weight loss is to improve their appearance. Other motivational factors are the many health benefits of proper nutrition and regular exercise.
Why obesity is dangerous:
Reduction of excess body fat plays a vital role in maintaining good health and avoiding disease. Medical evidence shows that obesity poses a significant threat to health as well as to longevity. Excess body fat is connected to:
Why is excess body fat linked to heart disease?
About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors, inactivity included. Your heart has to work harder to pump blood to the lungs and to the extra fat throughout your body. Therefore it takes more energy for you to breathe. This extra workload might cause your heart to become enlarged and high blood pressure and life-threatening erratic heartbeats might be the consequences.
It might go without saying, but the narrower the blood vessels become, the harder your heart has to pump, which results in increased blood pressure. High blood pressure itself poses several health risks, like heart attack, stroke and kidney problems.
Does excess body fat cause cancer?
In general, research has linked cancer-causing chemicals (carcinogens) to excess, actually as a storage place for these.
Excess fat has been linked to a higher rate of breast and uterine cancer for women
Excess fat has been linked to colon and prostate cancer for men.
How is excess body fat related to diabetes?
There is a delicate balance between the relative amount of body fat, the level of blood sugar and the hormone we call insulin. ﻜ Excess blood sugar is stored in the liver and other vital organs, and converted to fat as soon as these organs have got what they need of it.
The pancreas of overweight people often produces more and more insulin. The problem is however, that the body is not able to utilize this to regulate it’s blood sugar levels.
This poor regulation of blood sugar and insulin causes an imbalance in the system, which results in diabetes. This disease may in it’s turn cause heart disease, kidney failure, blindness, amputation, and death.
How Reducing Body Fat Reduces Disease Risk:
At an American University, researchers studied a sample of people following a certain weight management program. This study showed:
Decreased HDL cholesterol levels
Decreased triglyceride levels
Decreased blood pressure
Increased waist-to-hip ratio
An active lifestyle can slow or stop the disease process for most people, even those with a history of heart disease in the family.
Here are the benefits 90 percent of overweight people following this advice have gained:
- Improved heart function
- Improved blood pressure
- Improved glucose tolerance
- Improved cholesterol levels
- Lowering requirements for medication
- Eight times less likely to die from cancer than the unfit
- 53 percent less likely to die from other diseases than the unfit
- Eight times less likely to die from heart disease than the unfit people.
But, how to get started?
The first phase in such a process has shown to be the hardest – it is here most people drop out. The longer you stay in the process, the more likely you are to succeed. And trust me; after you - by means of persistency and patience - have passed this critical start phase, the fun and excitement you gradually will experience will make the change well worth the effort.
- You must make the decision to commit to this lifestyle changing process
- If you ever feel tempted to skip it for a day or even give up, confront yourself with your commitment, and go on.
How to stay motivated?
Body Schedule
The main causes of liver damage are:
1. Sleeping too late and waking up too late are main causes.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to "schedule."
Because :
Evening at 9 - 11 pm : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an un-relaxed state, such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
Night at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state. Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.
Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to interfere with toxin removal process.
Morning 5 - 7am : detoxification in the colon, you should empty your bowel.
Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be earlier, before 6:30 am, for those who are sick.
Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still better to eat breakfast late until 9 - 10 am rather than no meal at all.
Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late.
The Workout Program and Diet
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Get Going !! (Right Click the picture if can't see the animation) |
This Fitness Plan is known as "FIT IN 3 MONTHS"
It comprises of the following:
1. Strength Training:
Upper Body Training (Chest, Shoulders, Biceps, Triceps) Core Body Training (Abs, Lower Back, Obliques) Lower Body (Butt, Hips, Thighs, Calves)
Note: Equipment required for the above has been kept minimal: Dumbbells and Ankle Weights.
For Women: Dumbbells sets of 1, 2 and 3 Kg pairs and Ankle Weights of 1 Kg pair.
For Men: Dumbbells sets of 2, 3 and 4 Kg pairs and Ankle Weights of 2 Kg pair.
2. Cardio Training:
Walking in parks / open spaces or Treadmill walking, jogging or Elliptical Cross Trainer or Stationery Bike or A combination of any of the above, suiting the individuals budget, time and space at home.
3. Diet:
All the effort that has gone into the above Training would go down the drain and will not yield the desired results if a proper Diet is not followed. While eating, it is very important to recognise what is good for your body, rather than what suits your taste buds. Of course, there is nothing wrong in indulging once in a way…
Follow the Diet Chart given here. This Diet has been designed to give the body what it requires, without making you feel hungry. It also gives you great energy for your daily chores.
This Fitness Plan is available in a Power Point Presentation, with step by step details. You can also track your performance on day to day basis, exercise to exercise basis. Each exercise is shown with illustration and a brief description as to how to execute it correctly. A Diet Chart is also included.
"FIT IN 3 MONTHS"
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The countdown to your FITNESS begins NOW !!!
