While this can happen to the best of us, it does not mean that you should drop the ball in total when it comes to staying in shape. What people need to understand is that staying active and eating right are essential to long-term health and well-being - and that prevention is better than cure. The more you know about how your body reacts to your lifestyle choices, the more you can customize a plan for nutrition and exercise that suits you. When you eat well, increase your level of physical activity, exercise and good intensity, informing you of your body that you want to burn a substantial amount of fuel. This figure corresponds to burn fat for energy more efficiently.

In other words, more good eating habits exercise equal rapid metabolism, which gives you more energy throughout the day and allows you to do more physicals work with less effort.

The real purpose of the exercise is to send a repetitive message to the body calling for improvement in metabolism, strength, aerobic capacity and fitness and health. Whenever you exercise, your body responds by improving its ability to burn fat throughout the day and night, the exercise does not need to be intense to work for you, but it must be consistent.

I recommend engaging in regular cardiovascular exercise four times a week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a two-punch, incorporating aerobic exercise to burn fat and deliver more oxygen, training and resistance to increase lean body mass and burn more calories around the block.

Here is an example of exercise program that can work for you:

• Warm Up - seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warming your tendons and joints.


• Resistance Training - Train all the major muscle groups. One to two sets of each exercise. 45 seconds rest between sets.


• Aerobic Exercise - Pick two favorite activities, they could be jogging, rowing, cycling or skiing, whatever your lifestyle unique. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool in the last five minutes.


• Stretching - Wrap up your exercise session by stretching, deep breathing, relaxation and meditation.

When you start an exercise program, it is important to have realistic expectations. Depending on your initial level of fitness, you should expect a result of changes from the beginning.

• From one to eight weeks - feel better and have more energy.


• From two to six months - Lose size and inches while becoming scarcer. Clothes begin to fit more loosely. You are gaining muscle and losing fat.


• After six months - Start losing weight fast enough.

Once you the commitment to exercise several times a week do not stop there. You should also change your diet and/or eating habits, says Zwiefel. Counting calories or calculating grams and percentages certain nutrients is impractical. Instead, I suggest that these easy-to-follow guidelines:

• Eat several small meals (preferably four) and a couple of small snacks throughout the day.


• Make sure every meal is balanced - incorporating palm-sized proteins such as lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates such as whole wheat bread and pasta, wild rice, multigrain cereals and potatoes, and Fist-sized servings of vegetables and fruits.


• Limit your Consumption of fatty only what is necessary for adequate flavor.


• Drink at least eight 8-oz. Glasses of water throughout the day.


• I also recommend taking a multi-vitamin every day to ensure that you get all the vitamins and minerals your body needs.

I guess that is all I can think right now. Let me express my thanks to a doctor friend of mine. Without him, I would not be able to write this article, or to keep my sanity.

Enjoy life, we all deserve it.