Diet and exercise schedules should be tailored to individual fitness goals but the American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderate cardio activity five days a week and two full-body strength-training workouts. The first step in developing a diet and exercise schedule is to visit your doctor for an annual checkup, which includes a cholesterol and blood pressure screening and a body fat analysis. Your doctor can also refer you to a registered dietician to help you develop a healthy eating plan.
Whether you want to lose weight or build muscle, a good diet and regular exercise are essential. A balanced meal that includes lean proteins, complex carbohydrates and healthy fats will provide you with the energy you need to get through your day. In addition, exercising regularly helps you burn more calories than you consume so you can reach your ideal weight.
The best way to develop a diet and exercise schedule is to start small and work your way up. Make a list of your weekly tasks and goals and then create a daily schedule that works within those parameters. For example, if you want to spend 30 minutes each day on exercise, begin by writing the date and time of your first exercise session down on a calendar or planner. After a few weeks, you’ll find that it becomes easier to stick to your new routine.
Eating a nutritious breakfast is another great way to start your morning and get the day off to a good start. Eating a protein-rich food such as eggs, low-fat yogurt or a piece of lean meat will help your muscles recover from your workout and help you maintain your muscle mass.
In addition to consuming protein, you’ll need carbohydrates after your exercise session to replenish depleted glycogen stores. Consume a carbohydrate-rich snack that contains 1.0-1.5 grams of carbohydrates per kilogram of your body weight within 30 minutes of extended exercise to quickly replenish these stores. (For a 150-pound athlete, this equates to between 68 and 102 g of carbohydrates.)
When it comes to strength training, the old cliche that “abs are made in the kitchen” is true. Regularly engaging in strength-training exercises will help you maintain your muscle mass and slow the aging process by counteracting natural muscle loss. You’ll also burn more calories when you’re exercising because your muscles are working so hard. To prevent soreness, it’s important to give your muscles time to recover between each workout. Try to space your strength sessions 48 hours apart to allow for adequate recovery. Kost och träningsschema