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Squat more everyone!

 

 

The OMAD diet or One Meal a Day diet is a form of intermittent fasting. It is were you are fasting for the whole day until that one meal. There is more that goes into this to do this 100% correct and get the best results possible. But this has been one of the most effective ways with other types of dieting along to getting amazing results.

If you are overweight and can’t make the time for some reason to exercise definitely try this to get a jump start on your health. I can almost guarantee you that you will get results from this alone.

Mercola Peak 8 Fitness for Beginners

 

Benefits of Using a Trainer/ training partner

 

Most regular people don’t know how to start working out, what exercises they should do, how much weight they should be using, etc. This is where a certified personal trainer will be able to help out and guide you to success. Its also a motivational factor and accountability where if you have a trainer they will be there to cover that. If you don’t have the money for a personal trainer you should find a training partner to workout with. There are studies that show that with a trainer or having a partner you will get more then double the results as if you didn’t. One of the ways is not missing a sessions and motivating each other.  Not many people can push themselves to workout alone which I completely understand as I have had those issues myself.

 

 

Checkout Vincent Lam as he is amazing and will tell you the truth about why you need fitness in your life.

 

health benefits.

Physical benefits of exercise:

  • It actually slows down the aging process.  Your body will get new Mitochondria and also increase the cellular energy production. This will help slow down the aging process
  • Your skin will look and feel better. When you increase blood flow from exercising you boost your circulation. This brings more oxygen and also nutrients to the skin. If you use resistance training you will get even better results.
  • It gives you better recover from chronic disease’s. Depression, anxiety, pain in the joints, and also cancer may be manged better through exercise.
  • Helps you immunity so you are at less risk of catching colds, flu, covid-19, and other sicknesses.
  • It burns fat and shrinks the fat cells. If you are doing high intensity exercise this will speed up your metabolism which will give you fat loss. ( Shrinks fat cells)

 

 

Strength Training

 

Strength training and resistance training is exercises using weights. A lot of people think this will make you get larger muscles which is actually completely false. This will help you get stronger, lose fat, and looking smaller/leaner. But its not just this along as you still have to eat clean.

 HIIT

 

There are many exercises you can do to get healthier, but high intensity is one of the best. It is the most time efficient way that will give you great results. To do HIIT the right way, you have to overload your muscles when training and give yourself shorter rest periods. You can do this by overloading your muscles with high repetitions or many sets with a short rest period. You want to have Aerobic exercise which you can do with low weights, 10% to 40% max rep.

 

 

 

Aerobic/low intensity — 50% to 75% maximum heart rate
Anaerobic/moderate intensity — 75% to 85% maximum heart rate
Anaerobic/high intensity — 85% or greater maximum heart rate