Exercise is any physical activity that is planned, repetitive, structured, and carried out with power, speed, agility, and accuracy. It combines aerobic activity, anaerobic exercise, agility training, stretching, and strength training, which improves body function and promotes general health and wellness.
Lifestyle Recommendations for
- General wellness
- Weight loss
- Bodybuilding
General wellness
- Exercise Recommendations
- Combination of aerobic exercise, anaerobic exercise, agility training, stretching exercises, and strength training
- 150 minutes per week (30 minutes a day, five times a week)
- 75 minutes per week of vigorous exercise
- Or a combination of both
- Dietary Recommendations
- Diet: organic whole food
- Hydration: take half body weight and drink that amount in oz of water per day
- Lifestyle Recommendations
- Sleep: 7-8 hours high quality sleep
- Eliminate toxins: environmental toxins, food toxins, social toxicity (relationships)
- Manage stress
- Stress increases weight gain and risks for anxiety and depression
- Stress leads to chronic low-grade inflammation and increases risk for cardiovascular disease, and metabolic diseases
Weight loss
- Exercise Recommendations
- Aerobic exercise (brisk walking, hiking, running, rowing, etc.)
- Anaerobic exercise (high-intensity interval training (HIIT), Pilates, etc.)
- Strength training
- At least 200 minutes a week
- Dietary Recommendations
- Organic whole food diet
- Ketogenic diet
- Intermittent Fasting
- Lifestyle Recommendations
- Sleep: 7-8 hours high quality sleep
- Eliminate toxins: environmental toxins, food toxins, social toxicity (relationships
- Manage stress
- Stress increases weight gain and risks for anxiety and depression
- Stress leads to chronic low-grade inflammation and increases risk for cardiovascular disease, and metabolic diseases
Bodybuilding
- Exercise Recommendations
- Strength training
- At least 5 days per week
- Work on muscle groups
- Day 1: Chest
- Day 2: Back and shoulders
- Day 3: Biceps and triceps
- Day 4: Legs (quads and hamstrings)
- Day 5: Glutes and abdominals
- Dietary Recommendations
- Organic whole food diet
- Lifestyle Recommendations
- Sleep: 7-8 hours high quality sleep
- Eliminate toxins: environmental toxins, food toxins, social toxicity (relationships)
- Manage stress
- High stress results in muscle catabolism (break down of muscle and the release of amino acids into circulation as a survival mechanism, used as an energy source)
- Stress inhibits protein synthesis and makes it difficult to build muscle
Address hormonal imbalance to gaining muscle or lose weight
- Thyroid hormone (thyroid hormone imbalance)
- Hypothyroidism
- Hyperthyroidism
- Cushing disease/syndrome (cortisol imbalance)
- Type 2 diabetes (Insulin resistance)
- Polycystic ovary syndrome (PCOS) (excess androgen)
- Menopause (estrogen and progesterone)
Loading up on protein does not make you gain more muscle
- Increased protein consumption may increase the risk of
- Kidney damage
- Heart disease
- Liver disease
- Cancer
- Metabolic acidosis (may lead to bone loss (osteoporosis), Inflammation, endocrine disorders, diabetes)
- Gout (too much uric acid in the blood)
- Increased consumption may interfere with muscle-building efforts
- Excess protein intake may lead to meal stimulated cortisol release
- Cortisol release leads to muscle catabolism and inhibits protein synthesis
- Cortisol inhibits production of testosterone
- Increased testosterone levels after workout are essential to building new muscle
Excess protein intake
- High-quality protein intake exceeding 20-25g per meal leads to aa oxidation for energy production (used as a fuel instead of building muscles)
- Overeating protein will not help muscle gain
- Maximize anabolism
- Consume 0.4 g/kg/meal across a minimum of four meals
- Reaches minimum of 1.6 g/kg/day
- Upper Daily Intake
- 55 g/kg/meal across a minimum of four meals
- Reaches maximum of 2.2 g/kg/day
Consumption of slow acting protein sources in combination with other macronutrients leads to
Digestion Time Approximation: Stomach
Signs and symptoms of excess protein intake
- Constipation
- Dehydration
- Dysphoria (state of generalized unhappiness, restlessness, dissatisfaction, or frustration)
- Gastrointestinal malaise (sense of unease in the digestive system)
- Headache
- Lethargy (lack of energy)
- Weakness
How exercise helps longevity and aging
- Number one cause of death: heart disease
- All causes of morality decreased with physical activity
- How exercise increases lifespan
- Balanced hormones
- Decreased inflammation
- Decreased insulin resistance
- Decreased stress hormones (cortisol)
- Decreased risk for heart disease, weight gain, obesity, and type 2 diabetes
- Improved mental clarity and overall mental health
- Improved sleep, digestion, and overall metabolism
- Increased circulation (blood flow)
- Increased growth hormone
- Increased parasympathetics
- Supports immune function, etc.
DISCLAIMER
This information is intended for educational purposes only and it is not intended to take the place of consultation with your physician.
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