Hey guys
I've recently become intrested in trying to become healthy; so I've got a few questions that I'm wondering if anyone could kindly answer.
My current condition is: I'm 6ft tall, 12 stone is weight and I'm slim, I smoke and I weeze as a result. I don't really eat healthy - I'm generally not happy with my health.
As of a week ago I quit smoking. I went out and bought a bike and a workbench (still in the packaging).
1. I think my focus should be on improving cardio, is that right and what would be a good way of going about it please?
2. Is there any decent books I could read for a beginner to fitness?
3. Is there any good programmes out there that'll let me work out a healthy eating plan?
1. Why do you feel you need to boost your cardio in particular? health borne from fitness coveres a wide range of activities, not just cardio. Aim for moderation and do a bit of everything- iot will also help you from getting bored! If you can, get someone to show you how machines work- rule of thumb? elbows on machine = no core work. Try if you can not to hold onto any machines as you work- if you find this isn't possible simply slow the machine right down until it is possible. So many people I see have hunched shoulders and a rounded belly when they work out- it looks bad an it doesn't do their body any favors at all to workout like this as well as missing a goldern opportunity- too few people do any core work. Its a very important part of out posture. Poor posture leads to injuries and irreverable problems.
2. I tend to read books on stretching and injuries, everything else I prefer to learn about hands on. Brad Walker has made two books I have and regularly read back on, one points out how to stretch- very important as poor stretching form can be worthless and even cause problems itself. The second book explains injury and highlights the part of the body it occurs on- very helpful to me as I am not a physiotherapist, I don't know what all the muscles in the body are, but if I am in pain I do know where to point to. This book helps me find out what the injury is so I can do the suggested stretches and read up online for more information.
3. Best diet plan? well it really depends on what your likes and dislikes are. Aim to eat 3-6 meals a day, aim to eat everything in moderation. But don't forget to include what you need. For every 1kg of body weight, aim for 1.5-2grams of protein, a chicken breast of 200g can have around 50-60g of protein in for example. Eat complex carbs: wholegrain, multigrain, stear clear of white refined stuff and brown coloured carbs- brown is normally white dyed, multigrain, wholewheat, wholegrain etc are your best bet.
Fresh fruit and veg, aim for 5-10 portions a day with the majority coming from veg. (Potatos do not count as a vegetable in this respect).
Places like Dailyplate and Fitday can help you out with planning what to eat but in terms of meal planning, your better off keeping to your own tastes as everyone is individual.
