7 COMPONENTS OF FITNESS
In all of fitness, there are so many different workout fads and diet trends, a person can find themselves easily lost and unmotivated to try and go to a gym for fear that they may not be doing what's new, or what some top celebrity may have done to get into shape. It can be very troublesome indeed. However, most of the claims the masses hear of diet or testosterone pills that do miracles, and counter-productive ways of training boasted to give desired results in minimal time, are not backed by any sources or approved by any federal commitees. As a fitness advisor, trainer or nutritionist, I feel it is the mentors duty to provide fact-based fitness knowledge, tailored to the individual themselves. True, some exercises, there is no substitute for, and one way or another, must be incorporated into a persons lifestyle in order to achieve real aesthetic results. What I provide to all my clients is 1st: a solid, versatile foundation that allows the body to adapt and conform to almost any workout environment. 2nd: Healthy and fulfilling meal plans that are both nutritious and energy yielding macronutrients that will not only fuel your workouts properly and eventually give you the desired "look", but also make you feel your best and keep you youthful. And 3rd: Standard, basic training routines emphasizing on form, frequency, training intensity, repitition and recovery that fits the individuals lifestyle, fitness goals and time frame.
01
02
03
04
Cardiac Output: Cardio. Love it or hate it, as a human being; mammal; homosapien; you must get your heart pumping, oxygen and nutrient enriched blood flowing through your veins in order to keep arterial pathways clear, as well as getting valuable nutrients where they need to go. The heart is a muscle and like any muscle, it has to be worked or it eventually begins to dissipate and become weaker over time. Maintaining healthy cardiovascular system also is the main component to surviving an early stroke or heart attack. It plays a key role in adding years to your life and keeping you vibrant and youthful.
Calisthenics: Calisthenics are the base of all training. It's the key to building a powerful core. Calisthenics should be taught at a young age so the skeletal and muscular anatomy adapts to the vigorous and ironically healthy stress placed upon it. However, not many people have built this fortified core in their teens, as they should have. Believe it or not, when your P.E teacher wanted you to give him at least one good lap, or 10 good pull ups, or 20 push ups... he meant to do you a really big favor in the long run. The saddest thing is, not many students even have proper equipment or qualified staff to help them along or properly motivate. The good thing is that you can always build a healthy strong core no matter how old you are. The truth is, the sooner you start the better. The longer you wait, the more degradation will gradually take over the bodies muscle tissue and bones become brittle. With proper guidance and a gradual build in intensity, you can build your foundation, burn more calories and maintain a healthy solid physique without any weight training at all.
Weight Training: The way it goes is, calisthenics first, after the foundation is highly tuned, then weight training begins. There are consequences to not following this order such as weakness in the elbow and wrist joints, lack of range of motion, weak core muscles and a structure easily prone to damage (injuries). When done properly, weight training promotes what's been built and with proper guidance, continue growing lean muscle, speeding up your metabolism making the body an even more powerful vessel.
Training Legs and Back: The biggest and most powerful muscles in the human body are in the legs, back and glutes. These are the muscles that hold the body erect; the bodies foundation. Without powerful legs, back and glutes the body is far more prone to injury without ever truly reaching your fitness goal; and for men, training legs back and glutes is where we receive the biggest testosterone release throughout our lives. No testosterone; no gains.
05
Vitamins and Supplements: Depending on the person, their lifestyle, health history and fitness goals, taking additional vitamins and supplements such as whey protein, creatine or multivitamins may or may not be needed. However, there are particular essential nutrients the body needs to receive daily in one form or another into the diet. Whey protein and Omega fatty acids to name a few. A person needs to know precisely the amount to take for his or her body type and fitness goals for optimal health and best results.
06
07
​Food/Macro nutrients: A persons daily caloric intake, or macro nutrients, are what sustain the bodies natural functions and provide energy and fuel for the entire day. Every person has their own amount, based on their particular body type, they must eat the right macro nutrients - no more; no less - for the entire day. Eating too much or too little or not being considerate to the type of macro's you're eating can result in a damaged metabolism, excessive weight gain or loss, insulin from the pancreas over releasing messing with your cravings and mood. It then causes stress throwing the bodies natural homeostasis off creating hypertension, clogged arteries, laziness, heart disease and strokes. Without a consistent proper diet, really getting the mind, body and soul is not a realistic goal.
Rest and Recovery: Arguably the most underrated component in all of fitness is rest. Allowing the body to heal. Throughout the entire day, the body is awake moving around performing task, whether physically or mentally. Especially when the body goes through eight hours of work everyday and still has to exercise, eat then REST. Without adequate rest, a bad hormone called cortisol is released as a reaction from the body to try and maintain a natural equilibrium. Testosterone hormone levels drop for men ( a much needed muscle building and fat burning hormone) drastically if not getting at least 6-8 hours of rest in a 24 hour period. It degrades protein synthesis and has a negative affect on the body especially when exercising. When you exercise you're ripping and tearing muscle tissues. After, they need to be fed proper macro's and adequate rest to take on another day and grow stronger with each exercise session.