admin
Coach Kelly-Fitness Correspondent
A healthful diet requires good food choices. Keep in mind the following simple principles:
1. Variety — the most important principle of eating well is selecting a variety of foods. This ensures a wide range of nutrients to support a healthy body and the various texture tastes and colours enhance the pleasure of eating.
2. Quality — chose the majority of your food from whole foods not refined ones. Such foods are nutrient dense rather than calorie dense.
3. Moderation — some important components of a healthful diet we should eat only in small amounts. Our bodies require adequate amounts of the essential fats as well as small amounts of salt to maintain our electrolytes. But obesity is a growing problem worldwide. It’s even possible to eat too much good food. We must balance the amount of energy we consume with the energy we expend in physical activity if we are to remain at a healthful weight
4. Avoidance — highly refined foods that often have large amounts of their nutritional elements removed should be avoided as should foods and beverages that have no nutritional value for example alcohol, coffee and sodas.
Some people eat as though they don’t believe it makes any difference what they consume but it does
Some Pointers
In order for your programme to work regardless of whether you’re a beginner or a pro here are some helpful pointers:
Move: — Nothing will happen unless you take action, just do it.
Use the three step change model
First know where you are now.
Second decide where you want to be.
Third develop a plan to get there.
Learn more about exercises: begin to research subjects related to your particular interests, emphasise the positive aspects of practicing a healthful lifestyle, think it, believe it, talk it, start and restart with the belief that you will be successful
Evaluate your performance
Some people find it helpful to keep a log of when they start exercising then make notes of their progress. You will find many food exercise logs available on the internet to assist you.
Get moving — start today and don’t stop, continuity is essential. Remember the three major exercise stoppers are procrastination, lack of persistence and self defeating attitudes. You may not achieve all your goals but do not become discouraged. Never Give Up on your exercise.
Remember, all the good you do for your body will only complement and support your spiritual and mental objectives. Exercise and relish the positive feelings that it brings. Evaluate your progress and remain motivated with your training programme.
Here is a 4-week full body training programme for intermediate to advanced clients who are looking for physical fitness, not body building:
Week 1
Workout A:
Squats: 3 sets of 5-8 reps
Bench press: 3 sets of 5-8 reps
Pull-ups: 3 sets to failure
Barbell rows: 3 sets of 5-8 reps
Dips: 3 sets to failure
Workout B:
Dead lifts: 1 set of 5 reps
Overhead press: 3 sets of 5-8 reps
Barbell curls: 3 sets of 8-12 reps
Triceps pushdowns: 3 sets of 8-12 reps
Hanging leg raises: 3 sets to failure
Week 2
Workout A:
Squats: 3 sets of 6-10 reps
Bench press: 3 sets of 6-10 reps
Pull-ups: 3 sets to failure
Barbell rows: 3 sets of 6-10 reps
Dips: 3 sets to failure
Workout B:
Dead-lifts: 1 set of 3 reps
Overhead press: 3 sets of 6-10 reps
Barbell curls: 3 sets of 10-15 reps
Triceps pushdowns: 3 sets of 10-15 reps
Hanging leg raises: 3 sets to failure
Week 3
Workout A:
Squats: 3 sets of 8-12 reps
Bench press: 3 sets of 8-12 reps
Pull-ups: 3 sets to failure
Barbell rows: 3 sets of 8-12 reps
Dips: 3 sets to failure
Workout B:
Dead-lifts: 1 set of 2 reps
Overhead press: 3 sets of 8-12 reps
Barbell curls: 3 sets of 12-15 reps
Triceps pushdowns: 3 sets of 12-15 reps
Hanging leg raises: 3 sets to failure
Week 4
Workout A:
Squats: 3 sets of 10-15 reps
Bench press: 3 sets of 10-15 reps
Pull-ups: 3 sets to failure
Barbell rows: 3 sets of 10-15 reps
Dips: 3 sets to failure
Workout B:
Deadlifts: 1 set of 1 rep
Overhead press: 3 sets of 10-15 reps
Barbell curls: 3 sets of 15-20 reps
Triceps pushdowns: 3 sets of 15-20 reps
Hanging leg raises: 3 sets to failure
Notes:
Rest for 1-2 minutes between sets.
Increase the weight you lift each week.
If you can’t complete all the reps, reduce the weight.
Listen to your body and take a day rest if you need it.
This is just a sample programme, so you may need to adjust it based on your individual needs and goals. Be sure to talk to your doctor before starting any new exercise programme.
Coach Kelly is the head coach at Invictus Fitness Centre, Westgate, Harare
Online Reporter