DIET, LIFESTYLE, AND EXERCISE

There is a billion dollar industry that has grown out of convincing people of the lie that being physically healthy is complicated. The three components of diet, lifestyle and exercise are explained here in the simplest terms at no charge. 

DIET

Some general rules:

Don't eat processed food or drink of any kind, this includes processed flour and refined sugar.

Choose organic whenever possible.

Drink water, for variety's sake tea and coffee are fine. Never ever touch soda.

Choose the most nutritionally dense foods, primarily green veg and berries.

Don't eat anything produced from cattle.

Moderate gluten.

Make 60-90% of your diet plant based.

Meat and fish are fine in moderation, but use humane sustainable sources.

To avoid trans fats never cook with vegetable fat, deep fry, or use high temperatures.

 

Supplementation

The following are the only supplements with any strong evidence as being beneficial. 

Vitamin D3.

High quality Cod Liver Oil.

LIFESTYLE

SOME SIMPLE RULES TO FOLLOW:

Be as moderately active through the day as possible - If your job is sedentary try working from a treadmill. Standing rather than sitting in ineffective.

Walk don't run - Either on a treadmill or otherwise walking has all the benefits of running and fewer complications.

Sleep and rise early - You'll sleep better during the darkest hours.

Sleep enough - If your body wants sleep then grant it, if circumstances allow.

EXERCISE

Three categories:

STRENGTH

STAMINA

FLEXIBILITY

 

STRENGTH

There are few more beneficial undertakingS for physical health than lifting weights.

Women will not become especially muscular from weightlifting without the use of anabolic drugs.

A simple effective weightlifting program focused on heavy compound lifts is as follows:

Squats / Bench Press / Deadlifts / Chin ups or Bent over Rows / Vertical Press / Dips

 Do one warm up set and one work set of each exercise before moving onto the next.

Once you can do ten reps increase the weight.

Rest for two to three minutes between sets.

Complete the workout on Monday and Friday. An additional workout can be added on Wednesday as required.

A good target for non athletes for Squats, Bench Press, Deadlifts, Chin-ups and Rows is to lift your own body-weight. For Vertical Press and Bicep Curls target 50% of your body-weight. Athletes can obviously set higher goals.

Descriptions of all these basic lifts can be found on numerous sites and YouTube videos.

Always study correct form before beginning and use only the barbell without weights until your form is correct.

Ideally workout with a partner to help your form, aid safety, and increase motivation.

 

STAMINA

Walk, Swim, Cycle, or Row; do so at a moderate pace and often.

Find sports and activities you enjoy. 

 

Flexibility

Some form of Yoga, Pilates, or other stretching should be done as often as possible.


Your body is the church where nature asks to be reverenced.
— Marquis de Sade
If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
— Hippocrates