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Yes, you can workout on board

October 3, 2018

Even if you have a tiny space to use, you can still exercise all your major muscle groups in hundreds of ways.  All you need is your body weight and a one set of dumbbells. Here is a very simple basic workout that you can do anywhere...

 

We begin loosing muscle mass at around age 25 but its never too late to build it, so start right now!  Your muscle mass IS your metabolism.  The more of it you have of it, the less fat you will have and faster you will burn it.  I always say that DIET is a four letter word as they do not work in the long run.  Here are a few easy tips.  Notice that none of it is anything new, fast, or a fad.  It takes a lifetime to get you to where you are today and it takes hard work and time to get results.  It's simple.  Move more and eat a balanced diet

 

Make sure the weight you are lifting is not too light.  You will not get bulky by lifting heavier.  You  have to stress those muscles so make sure you are battling with those last few reps!

 

Eat smaller meals more frequently

 

Eat a diet rich in fruits and vegetables, nuts and seeds and limit red meat

 

Cut back on sodium and fats

 

Make sure you have enough Calcium, Vitamin D and B in your diet.  If not, add one good comprehensive multivitamin.  You don't need handfuls of pills, most don't even have the content they say they have so be sure to choose a good one with an independent verification.  (USP as an example)

 

Drink plenty of water! At least 8-10 cups per day

 

Get plenty of sleep

 

Incorporate yoga or some sort of flexibility program into your fitness program

 

Get your heart rate up.  The reality is that we need strength training, cardio and flexibility to stay healthy

 

As hard as it may be...that cocktail hour needs to be curtailed! (Sigh, this one may be the hardest for most of us)  Remember that 1g of carbs = 4 calories, 1g protein = 4 calories, 1g alcohol = 7 calories!  I know, it's not fair, but they are EMPTY calories.

 

Try and practice some sort of meditation each day.  Gratitude is THE key to happiness!!  It truly is :-)

 

Keep a positive attitude! Almost all of those interviewed who are blessed to live past 100 said that seeing the glass as half full was the key to living a long and happy life

 

 

 

 

 

 

 

 

 

 

 

 

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