It’s difficult knowing what is best for improving your health and shape. There is so much information online that it is confusing. As a result, many of us end up stepping over dollars to pick up dimes. Those dimes are often diet fads, supplements, and workout trends that tend to have minimal impact on improving health, and are rarely sustainable. After years of digging and learning, a few reliable coaches, and 12 years of medical training, I’ve learned how simple the basics of health truly are. This is an introduction to the three most important things you can do for your health. In subsequent blogs I will address each of these in more detail and simplify how to implement them including giving an example of how I plan each for myself.
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The Foundation of Health and Fitness
The three essential components for managing your health and physique are:
1. Nutrition
2. Cardiovascular Exercise
3. Resistance Training
How you balance these three elements will determine what your body looks and feels like.
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Nutrition: Fueling Your Body
Nutrition is the cornerstone of health and fitness. It manages the calories you consume and provides the energy necessary to reap the benefits of your hard work. Proper nutrition ensures:
- You have enough energy for exercise.
- Your body gets the nutrients needed for muscle repair, growth, and metabolism.
- You maintain a balance between calorie intake and expenditure to support your goals, whether they involve weight loss, maintenance, or muscle gain.
Understanding and managing your nutrition is key to achieving long-term results. Without it, even the best training plans will fall short.
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Cardiovascular Exercise: Building Endurance and Health
Cardiovascular exercise is critical for health and improving your body’s ability to use oxygen and nutrients effectively. It plays a crucial role in:
- Supporting circulation to deliver nutrients to growing muscles.
- Efficient utilization of oxygen
- Metabolism and organ health
- Maintaining energy expenditure to offset calorie intake.
I like to categorize cardiovascular exercise into 3 types:
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Steady State
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High Intensity Interval Training
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Cross Training
Regular cardio not only helps you look better but also improves your endurance, energy levels, mood, and overall vitality.
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Resistance Training: Strength and Longevity
Resistance training is the foundation for strength, functionality, and longevity. It offers numerous benefits, including:
- Maintaining muscle mass and strength to offset age-related decline.
- Supporting metabolism including increasing insulin sensitivity.
- Preserving bone density to prevent frailty, a key indicator of morbidity and mortality.
- Mood stabilization and increased confidence.
Most importantly, resistance training is the only way to effectively adjust your metabolism via muscle mass. Increased muscle mass means a higher basal metabolic rate, allowing you to burn more calories even at rest. Or, more importantly, eat more calories without gaining weight.
Resistance training is not just about aesthetics—it’s about maintaining independence and quality of life as you age. That being said, why not take the opportunity to create the look you admire most or would be most proud of?
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Why These Three Elements Matter
Each of these components plays a unique role in health and physique management. this cannot be accomplished with just 2 of the three. For overall health, you will need to address all three.
- Nutrition fuels your efforts and determines your body composition.
- Cardio ensures your cardiovascular health and helps effectively deliver that fuel to the body while also helping manage energy balance.
- Resistance training builds strength, ensures independence and functionality, and maintains metabolic health.
When combined, they create a holistic approach to health and fitness that is second to none. These three quite literally make up 99% of what matters for health. The remaining 1% is likely sleep and then 0.1% would be all the extras like supplements. These will deliver results and set you up for a lifetime of well-being.
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What’s Next?
The next three posts will explain how to plan your nutrition, cardiovascular exercise, and resistance training. With this information you are equipped with the knowledge and tools you need to manage your health and physique without relying on a trainer or external guidance.
Remember, fitness doesn’t have to be complicated. By focusing on these three, you can take control of your health, improve your physique, and enjoy a better quality of life.
