R Factors For Fitness and Health @ Body Perfect Fitness

Building a:

Perfect Body for Body Perfect Fitness and Health
Is
just Four Factors Away!!!

The R Factors!!!!

What are they?

Rev up
You must incorporate an
on-going Aerobic (with oxygen) exercise program in each of your
weekly goals. That means a minimum of 3 times per week, you must
work on strengthening and protecting your heart from the risks
associated with a sedentary lifestyle. Your heart will thank you
for it, when you Rev up your motor and keep in revved for a
minimum of 20-30 minutes three times per week in your target
heart rate zone. Aerobic (with oxygen) exercise will definitely
improve your Body Perfect Fitness and Health as well as make
your heart stronger so your whole body can work more efficiently.

Ultimately more oxygen will flow through your body and reduce
the risk of depression and anxiety as well as increase your good
cholesterol (HDL) and reduce the risk of heart related disease.
Think about it!! Lower your risk of heart disease, diabetes,
high blood pressure, stroke, heart attack, and just for a little
body movement for 30 minutes 3 times per week. Where do I sign
up?????

What is your target heart rate you ask?

Well first of all the type of exercise does not matter. You may
walk, ride a bike, run, work out on a treadmill, stairclimber,
eliptical machine, or any movement that will put you into a
aerobic (with oxygen) state.

Getting your heart rate up to and maintaining a range of 65%-80%
of your MHR (maximum heart rate) for 20-30 minutes. Keep in mind
that your body will not start to burn excess fat and
carbohydrates until you hit about the 20 minute mark of that
65%-80% MHR. You body will then kick in and start to gobble up
those stores of fat in your body and munch down on them to help
you reduce your body fat % and get to a leaner Body Perfect
YOU!!!

To calculate your MHR you must first take 220 and subtract your
age. That becomes your high end of the threshold of your heart
rate.

An Example:

I am 43

220-43= 177 is my top end of my heart rate- I basically would be
at an exhaustion rate with my heart maintained at 177. Meaning I
would not be able to sustain exercise at that high a level for
too long and really I would not get any long term Aerobic
benefit.

My goal is to keep it between 65%-80% of that 177 maximum for my
age:

177 X 65%=115
177X 80%=142

So my goal would be to keep my heart rate in the 115-142 range
for the best Aerobic conditioning for FAT loss and to keep it in
that range for a bare minimum of 20 minutes, because the real
benefit kicks in after 20 minutes. So if you can incorporate
cardiovascular activity at least 3 times per week for 30 minutes
or more you have just completed the first important step in the

R FACTORs for a Perfect Body
@
Body Perfect
Fitness!!!!

Resistance
Resistance Training.
Moving Weights, lifting something, exerting force on your
muscles to produce hypertrophy. Working out!!!! Yes studies have
shown that incorporating resistance training into your daily and
weekly Perfect Body forYOU Body Perfect Fitness and Health
routine, will help support a transformation of your body
composition. Meaning you will gain more muscle and reduce the
amount of fat % that your body is composed of. A solid
resistance training program is essential in the transformation
to a leaner more defined body that will work harder for you when
you are not working. Studies have shown that a higher % muscle
composition body will work at burning more calories per hour
while at rest than a body with higher fat percentages. Lean
bodies Burn more FAT!!!!!!

Retrain
How you eat and what you
eat!!!! Yes it is very important in the R Factors to incorporate
a retraining process of your eating habits. You have to think of
your body as a car that needs to be refueled every day. The
right type of fuel will determine how your engine runs. Small
meals every 3-4 hours that include low glycemic index foods that
are low in fat, are good complex carbohydrates and that
incorporate the right type of lean proteins, will provide a well
rounded nutritionally sound eating plan that keeps your blood
sugar in check throughout the day.

Here is one great way to help manage and build the perfect meal
plans for you:

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Don’t Buy into the fact that you can eat all the FATTY Foods you
want as long as they are high in protein and low in
carbohydrates. You body does need fat, but it needs the right
kinds of fat. The fats that are not saturated and low in
trans-fats. Stick to fats like Olive oil and Canola Oil. The
fats found in nuts like Almonds are outstanding, because they
are low in saturated fats and high in the good fats. The fats
that help you raise your HDL and lower your LDL levels in your
body to maintain a healthy cholesterol level. When thinking of
low glycemic foods think of one other important factor.

GREEN IS GOOD!!!!- Yes the darker the green the better.
That means that trying to incorporate Dark green vegetables into
every meal is essential. Every meal I incorporate the following
great low glycemic veggies:

Broccoli
Asparagus
Spinach

Green Beans

So try and blend in a salad at lunch with fresh spinach or
romaine lettuce. Remember the darker the green the better. These
lettuces will provide you more nutritional benefit than iceberg
lettuce that is very light in color and contains mostly water.
Have a nice plentiful serving of a dark green vegetable with
your evening protein. Every night I have one of the vegetables
noted above with every single meal. Steamed Asparagus or Sauteed
spinach in olive oil with garlic and some light low sodium
seasonings are outstanding complements to a nice fresh broiled
piece of Salmon filet or lean chicken breast, prepared the way
you like it.

Focus on Fiber!!
When thinking of eating a
carbohydrate think of fiber and how much that carb has. Are you
eating plain white rice or did you opt for brown or wild rice,
which is less refined and more natural in terms of adding fiber
and being lower on the glycemic index for a carbohydrate. Can
you skip the potatoes and just eat a larger portion of broccoli
or asparagus??

I rarely eat potatoes or plain white rice in my eating plan
anymore. I have opted to consume very lean healthy fish or meats
along with a highly nutritional and low glycemic index veggies
and when I do eat carbohydrates, I make sure that they are as
natural an unrefined as they can be and that they support fiber
consumption in my diet naturally.

Remember that you need carbohydrates for energy and if you are
working the R Factors in the right way you are going to need
those important complex and essential carbohydrates for keeping
your energy level up and helping refuel your body. Also remember
a lot of foods that brag about being Low in fat or having no
fat, have tons of BAD carbohyrdates. Look at white flour
products like plain white breads and pretzels or as I mentioned
already plain white rice and pasta. Unfortunately these refined
carbohydrates which do not provide a tremendous amount of the
right nutrients, help elevate your insulin levels and blood
sugar and help you store FAT!!!

To learn more about Weight Loss and How to manage and
control
your R Factors visit us at:
Body Perfect
Fitness- The most comprehensive fitness and health
resource online, dedicated to helping improve everyone’s
overall
Body Perfect Fitness and Health!!

Here is a great way to get a FREE Weight Loss Coaching
Assessment:
My Private Coach – Because, if not now… WHEN?
Get your FREE Coaching Session TODAY!

Re-energize
Your body needs time
for Rest and Recovery!!! To complete the R factors you need to
allow your body to rejuvenate itself from your Resistance
training and also your Aerobic training as well. You can
Over-train your body with diminishing returns and as you work
out and break down your muscles, you need to provide them
adequate time to rest, recover, and rebuild themselves to make a
stronger and leaner YOU!! Always allow at least one day of rest
between a particular body parts and make sure that if your body
is telling you that you are tired, sore or hurting, DO NOT push
yourself or force yourself into risking injury!! Listen to your
body. Give yourself time to Re-energize and you will complete
and support the:

The R Factors

A Great way to Get Fit @ Body Perfect
Fitness!!!!

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