1. Manage the calories.
We generally eat more calories than we need and the rest turns to fat. Add a sedentary lifestyle and most of it turns to fat along with poor blood circulation and all the related health issues such as high blood pressure, pre-diabetes, diabetes, poor posture, heart disease and cancer. Start managing the calorie intake by reducing portion sizes or increasing the intake of vegetables which are low in calories and high in nutrients and fiber.
2. Eat predominantly unprocessed, plant-based foods and stay away from fad diets.
Even Jack Lalanne, the fitness guru from many years ago, recognized the importance of eating food that is not processed or only minimally processed because these foods have the most nutrients and the least amount of added chemicals. Make plant-based foods the primary source and, as an exception, meat and dairy. If you follow that rule, you will promote good health.
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3. Complete body workout with lots of pushups, squats, lunges, dips and crunches.
Exercise the body like it was designed to be used with natural body weight exercises and good, old-fashioned cardio, such as interval training runs.
4. 50 to 100 yard interval training runs of five to ten sets per workout.
If you had to choose between cardio and strength training, cardio would be the one to choose. Most health issues are related to poor blood circulation. Cardio is the answer.
5.Incorporate as much movement into your daily life as possible.
Seek out opportunities in the course of the day to move your body and you will not only add a calorie burn increase but will do something great for your health, long-term, by creating a healthy habit.
Beach boot camp classes take place on Fort Lauderdale Beach in South Florida, both group classes and personal training. The classes are fun and will give you a complete body workout as well as being designed for all fitness levels. Call or go to the website and blog for more info on the various beach fitness programs by Colonel Bob.
Lt. Colonel, U.S. Army, Ret.
Fort Lauderdale, FL
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