Set realistic goals: 

1) Decide to exercise consistently, you should work out from 20 to 45 minutes preferred three days a week... 

2) After your first two weeks add 5 to 10 minutes to your workout period... 

3) Try to work toward the upper time limit by the end of your first month...

4) If possible add a fourth day to your weekly schedule by the six month period...

5) Remember it takes at least 30 days to establish an new habit, make it a good one that you can live with...

Studies have shown that 75% of  the people who work out  in the mornings, are still exercising a year later, compared to only 50% of those who work out at noon, and 25% of those who work out in the evenings....  {There is some important info here folks... If walking to the mail box is your major work out for the day Just maybe you could use some more challenges in life... DUH!!}

The next items we will look at are your attitude and metabolism... Hopefully you took the time to answer the body type outlined on my last blog {the one before this one}  then you have an understanding of where you are and what you can expect in this life.. Ex. The present Governor of Calif, Arnold has what is know as long muscle fiber, which appears in only about 5% of the population, and I am in the the other 95% so I could work out for the rest of my life and never come close to Arnold....

You need to get yourself on a balanced diet; there are some which you can investigate for yourself; a few web sites are  located at the end of this blog....  There are just some of the many out there... You will need to decide which is best and works for you...  Each person is different and what works for one does not necessarily work for another....

Here are some self administrated test to  help determine how fit you are:

1) Upper body how many you can do in a minute... {Men have the advantage, but women can do modified push-ups keeping their knees on the deck}

25 or more Very Fit,

12 to 20  Normal,

 7  or less is Out of Shape! 

2) Middle Body, lie on your back, cup your hands behind your head, Do a half sit-up at a 45-degree angle and hold for as long as possible...

More than 25 Secs. Very Fit,

12 to 20 Secs. Normal,

less than 10 secs. Out of Shape!

3) Lower body, Lean against a wall, as to sit against it

90 Secs. or more Very Fit,

30 to 60 Secs. Normal,

Less then 30 secs. Out of Shape!

4) Flexibility; {Women will tend to have the advantage here, sorry guys...} sit on floor or deck, with a yard stick, between your feet spread shoulder width apart, place the start end to wards your knees,  with the 15-inch mark even with the bottom of your feet...  Slowly stretch forward with your hands moving your fingers as far out or down the yardstick as possible.... {Do not bob or bounce}

Women: 20 or more inches is Very Fit,

            12 to 18 Normal,

             8 to 12 is Out of Shape!

Men: 18 or more is Very Fit,

        10 to 17 Normal,

         9 and below is Out of Shape!

[ To lose weight and become fit, as you age, you must add anaerobic exercise to your fitness reginiment... This will allow calories burned in sixty minutes of work out to continue to work for up to 15 hours later... Over just Aerobic exercise... Huh!!]

Remember these are all starting points and almost everyone can in prove if they put enough effort into it.... It has taken time for you to get to what ever condition you are in, and it will take time to get yourself into better shape, if you are out of shape!

Now on to the diet, section: As your cells are so is your body...  if you have healthy cells,  it is more likely that you will have a healthy body...  Point: there are  toxins or "junk" out there that can and will attack your body and break down your health....

These are  some of the  nutrients to consider :

1) The alpha-linolenic acid (ALA); found in Olive Oil, and Chlorella....

2) Vitamin D, is best obtained with about 20 minutes of sun exposure a day. {Morning or evening sun preferred}

3) Minerals, there are at least 18 minerals that you need, search the INTERNET for "Mineral Supplements"  You do not need ; sodium, potassium, sulfur, or phosphorous, avoid colloidal minerals, coral calcium, colloidal silver, and sea silver as these do not contain any biologically significant amounts of minerals....

4) A good multi vitamin, is the base for all diet in take for most people who do not get all that are required in their diet...  (That is about 90% of us folks)

Now for some web sites on health:

realhealthnews.com

safegoodspub.com

aapb.org

infinitefaculty.org

ewg.org

envirolink.org

ahealth.com

bioterrain.com

atlcorp.com

mercola.com

truthinlabeling.org

vodderschool.com

eatwild.com

krisloffdiet.com

prostrate90fdn.org

graminex.com

ravecoholistic.com

lymphforlife.com

khalsamedical.com

bcn4life.com

sunchlorellausa.com

healthpublications.com

truthpublishing.com [Has some free ebooks]

If any of these are not correct or misleading please let me know, as they are thought to be sources of better health and or diet for all..... We will add more web sites and book list as we find them... 

See you,  on our next blog topic, stay tuned....   K

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