The Secret To Having A Good Figure- Diet, Determination, & Decisions
𝙏𝙝𝙚𝙮 𝙨𝙖𝙮, “𝙄𝙛 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙗𝙚 𝙖 𝙜𝙤𝙤𝙙 𝙖𝙩𝙝𝙡𝙚𝙩𝙚, 𝙘𝙝𝙤𝙤𝙨𝙚 𝙮𝙤𝙪𝙧 𝙥𝙖𝙧𝙚𝙣𝙩𝙨 𝘄𝗶𝘀𝗲𝗹𝘆.”
This is about 50% truth and clearly very tongue in cheek because obviously we can’t choose our parents. Great athletes are both born AND made. Part is your gene pool, but a good portion is based on choices. When we are young, those choices are often made for you. As you age, you hopefully make them yourself. These are adult decision making skills. They are not always correct. Fortunately the human body is resilient, until it isn’t. It can take years of mistreatment until it breaks or the red, “check engine”, light comes on. Hopefully this damage from poor decisions can be halted, slowed down, maybe even reversed. In a way, with proactive habits and consistency, you can almost give yourself a new body. Don’t think there is free pass on every bad habit though. If you smoked for 40 years, don’t think that 4 months smoke free gives you the lungs of a non smoker. If only it were that easy!
𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝗺𝗮𝗷𝗼𝗿 𝗮𝗻𝗱 𝗺𝗶𝗻𝗼𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗺𝗮𝗸𝗲 𝗮 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲.
𝟭. 𝗪𝗼𝗿𝗸 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝗮𝗻 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝘄𝗲𝗶𝗴𝗵𝘁 𝗿𝗮𝘁𝗶𝗼-
This means both resistance (strength) training and aerobic training should be implemented. You want to be lean and strong. The vigor of having strength is often expressed in studies on grip strength, push ups and getting up off of the ground. They all point back to being stronger, but also not being too heavy.
𝟮. 𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗳𝗮𝘁, 𝗴𝗲𝘁 𝘂𝗻𝗳𝗮𝘁-
You may be a bigger or smaller person, but if you can pinch more than an inch, you need to reduce your caloric intake. For some of us, staying thin comes naturally but for most people it takes a well thought out balanced diet and exercise.
𝟯. 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝘆𝗼𝘂𝗿 𝗿𝗮𝗻𝗴𝗲 𝗼𝗳 𝗺𝗼𝘁𝗶𝗼𝗻-
This doesn’t mean doing splits. It means optimal for you. Losing the range of motion inhibits movement and moving. You burn less and avoid activity. A basic yoga, stretching or Pilates class will help here. Certain resistance training with light weights and/or resistance bands is valuable as well.
𝟰. 𝗟𝗶𝗺𝗶𝘁 𝗮𝗹𝗰𝗼𝗵𝗼𝗹-
There is a fine line between healthful drinking and over drinking. A VERY fine one. If you are female, it will be even finer. Your bragging of endless intake is not a healthy attribute. Alcohol ages skin as well.
𝟱. 𝗗𝗼𝗻’𝘁 𝘀𝗺𝗼𝗸𝗲! 𝗗𝗼𝗻’𝘁 𝘃𝗮𝗽𝗲! 𝗗𝗼𝗻’𝘁 𝗰𝗵𝗲𝘄!-
The increased risk of heart disease, cancer and rapid aging of skin are defined. Cosmetically, smokers have old faces.
𝟲. 𝗖𝗼𝗻𝘀𝘂𝗺𝗲 𝗺𝗼𝗿𝗲 𝘃𝗲𝗴𝗲𝘁𝗮𝗯𝗹𝗲𝘀, 𝗹𝗲𝗮𝗻 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝗻𝗱 𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁𝘀-
Keep an eye on your calories and look at Mediterranean recipes, since there is lots of research as to its positive effects and palatability.
𝟳. 𝗔𝘃𝗼𝗶𝗱 𝗮𝗰𝗰𝗶𝗱𝗲𝗻𝘁𝘀-
That means the basics of being strong, using seat belts, not tailgating and awareness. Not being distracted by texting is a good rule whether walking or driving.
𝟴. 𝗟𝗶𝗺𝗶𝘁 𝗱𝗿𝘂𝗴𝘀 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗼𝘃𝗲𝗿𝘂𝘀𝗲 𝗼𝗳 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀-
Work with your physician to limit the total amount of prescription drugs that you ingest. Equally important, supplements should be used to compliment a healthy diet OR for a naturalistic means of improving a health condition. Overuse of supplements with “fuzzy” research or a lack of scientific backing can be every bit as dangerous as the overuse of prescription drugs.
𝟵. 𝗦𝘁𝘂𝗱𝘆 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴-
This can be a new physical activity, language or taking a class. The brain develops and responds to new input.
Getting by on little sleep is aging, period. Bragging about how little sleep you get is about the dumbest thing you can do. Focus on quality and quantity.
𝟭𝟭. 𝗔𝘃𝗼𝗶𝗱 𝘁𝗮𝗻𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗴𝗲𝘁𝘁𝗶𝗻𝗴 𝘀𝘂𝗻𝗯𝘂𝗿𝗻𝗲𝗱-
Don’t avoid sunshine and outdoor activity, but use sunscreen. This is separate from your blood levels of Vitamin D which should be determined by blood test and addressed by your physician. It should not be addressed by turning your skin into rhino hide by baking poolside.
𝗔𝘀 𝘄𝗲𝗹𝗹 𝗮𝘀 𝘁𝗵𝗲𝘀𝗲 𝟭𝟭 𝗽𝗼𝗶𝗻𝘁𝘀, 𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝗶𝗲𝘀 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘁𝗿𝘆 𝘁𝗼 𝗴𝗲𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝗱𝗮𝗽𝘁𝗮𝘁𝗶𝗼𝗻 𝘀𝘁𝗶𝗺𝘂𝗹𝘂𝘀.
•Climb stairs starting with your opposite foot.
•Eat with opposite hand.
•Cross your legs in reverse.
•Shave with the other hand.
•Walk part of your exercise course backwards.
•Pick up small objects with your toes.
•Put on clothing starting with your other leg.
•Balance on one foot while on the phone.
•Use and dial your cell phone with the other ear and hand.
•Change shoes frequently.
•Get down with children and crawl.
•Use the computer mouse in the other hand.
•Rearrange your furniture every week.
•Drive a different way to work.
•Use different grocery stores, Starbucks, and malls.
•Dial the phone and don’t use the memory dial.
•Squat to pick things up and don’t bend.
•Practice activities with your eyes closed.
•Write occasionally with your non dominant hand.
The human body and mind are highly adaptable. If we simply apply the principles listed above and do so in a consistent manner, you will be on a path of change. This change can undo less constructive habits. It all falls back on adult decision making skills. If you don’t like your outcomes, simply change your behavior.
Remember— it isn’t hard to lead a healthy,
athletic life. What’s hard is change— replacing bad habits with good.
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