HOW TO BE FIT AT HOME
Let’s say you had to do a personal inventory of your household foods. Then suppose you had to grade yourself on nutritional quality. Would you proudly jot down an “A” for lean, whole-food excellence? Or would you shamefully come away with a “D” for failure to be fit and, possibly, face cream-puffed expulsion?

Don’t let the latter happen to you! Allow me to teach you a free lesson in wellness so that you get a 100 percent in nutrition trivia. I’ll also show you how to fit a basic workout into a busy workday.

PLAN TO EAT
What if I told you that the best method for maximizing your metabolism is to eat every two to three hours? Would you believe me? Believe it! Your body’s metabolism responds or ”sparks” more efficiently to smaller meals consumed throughout the day rather than two or three larger meals. Our metabolic rate actually slows down the longer we fast. So prepare for the long workday ahead. Buy a soft cooler and pack four small meals the night before. This takes discipline at first, but, eventually, it will become habitual.

You’ve probably heard experts mention that you shouldn’t consume soft drinks if you want to lose weight or maintain your current body weight. However, diet soda can be just as detrimental as the regular stuff. The carbonated water in soft drinks (diet and regular) can actually expand the walls of your stomach, leaving you with more room to cram your gut full of goodies. It’s important to note that fruit juice should be included on the “don’t drink” list. Don’t get me wrong – splurging once in a while has its place in any reasonable diet plan. However, gulping these empty calories may lead to unwanted gains. The one time that it is appropriate to consume fruit juice or other high-sugar foods is directly after a highly intense workout. The high-glycemic sugar will then replace any lost blood sugar during your workout. This keen nutrient iming is proper for workout recovery and basic metabolic activity.

While we’ve already discussed fasting as an enemy of your metabolism, snacking is also a habit that must be curbed. If we can stick to sitting down and eating our meals every two to three hours (without snacking in between) we are then fueling our body the most natural and efficient way possible. Also, always combine good fats, (i.e., raw walnuts, flax seed oil) high quality protein, (i.e., one-percent cottage cheese, whey protein isolate, tuna) and low glycemic carbohydrates (i.e., oats, sweet potatoes, brown rice) with every meal you eat. Consuming a good ratio of fats, proteins and carbs is the best way to increase gastro-emptying time. The longer gastro-emptying time lasts, the longer you stay full. High fiber meals also keep food lasting longer in your gut, which will keep your hand out of the cookie jar.

FIRST THINGS FIRST
I cannot emphasize enough the importance of starting off your day with a good breakfast. Once again, a strong breakfast is another aid to attain that great metabolism. (Are you picking up on a common theme here?) A good breakfast will include something like oatmeal, which is composed of low-glycemic carbs. Low-glycemic just means that there is a minimal impact on blood-sugar levels. Moreover, regulated (or well-balanced) blood sugar will not convert into stored body fat. Be sure and cook up some low fat turkey bacon and egg whites with those oats. Avoid the instant oatmeal-flavored packets; they are very high in refined sugar and corn syrup. Instead, buy the raw, rolled oats and mix them with all-natural peanut butter and dabble of honey. Finally, substitute low-fat milk for juice. This is a lean yet hearty meal to begin your race to good health.

Another approach to long-standing healthiness is to begin your day with a 40-minute resistance workout or cardio session. Indeed, I am talking to all you “9-to-5” workers out there. You may be telling yourself, “I’m stressed out and tired as it is. How am I supposed to wake up at 6 a.m. and force myself through a workout?” Of course, I know this will take a week or two to get your body used to this stimulus; however, you will eventually find your energy levels high and stabilized throughout a busy and sometimes bland workday. Just remember to preface your morning workout with a good night’s sleep for optimal results. If a hot, flavorful breakfast upsets your stomach too much during your morning exercises, go ahead and substitute the big breakfast with a whey protein shake. Certainly, a lean breakfast and a vigorous workout are proactive measures to start your metabolism and day off right.

GETTIN’ PHYSICAL
As a personal trainer, people often ask me, “What should I do for my workout?” I always have an answer to this question. It’s important to know, however, that each workout session I create is tailored and custom fit for the individual at that time. With that said, I’m going to make some suggestions that apply to all of those who participate in resistance training and other types of workouts.

First off, while I’m a big fan of the home-gym craze, there is still no substitute for a rack of dumbbells and a flat bench at your local gym. Dumbbells and a flat bench are the meat and potatoes of resistance training. Yet, it’s how creative you can cook the so-called meat and potatoes that dictates the quality of output in the gym or at home. A rack of dumbbells (ranging from 10 to 80 lbs.) and a bench doesn’t take up too much space in your home. There are many simple movements that can be performed with dumbbell exercises (i.e., dumbbell curls) that are suitable for both beginners and experts. For example, Arnold Schwarzenegger was a huge advocate of training with dumbbells for an entire session. On the other hand, your grandma and grandpa might find use with these nifty weights as well.

For athletes and experienced weightlifters, compound movements (i.e., dumbbell bench press) can be performed to achieve different results. There are so many different exercises that can be executed with dumbbells that it would be impossible for me to list them all in this article. You can check out www.Athletes.com and click on “exercise database” for a good, basic start.

It may seem that a reasonable diet and exercise plan takes a long time to get used to. However, our bodies will adapt to how we treat it in only a week or two. I will even challenge you to test this previous statement. If you’re not disciplined at working out, try and get at least six good weight-lifting sessions in two week’s time.

By the end of the second week, you will see increased muscle tone (results will vary). Once your body has established even a marginal amount of muscle tone, you will have laid a foundation for yourself. Let us not forget that we must couple this with a lean, nutritional diet.

For the first two weeks of your new diet plan, try to stay completely away from the sugar and high fats and oils. Allow your body to adapt to a new eating pattern. This will prepare your metabolism for battle! Here’s the best news of all: I want you to eat one “bad” meal every week after that. Pick the same day, every week (preferably after an intense workout) and dig into a high pile of the most delectable treat you can think of. Don’t worry – by this time your metabolism is trained and has grown stronger. (If you are sticking to your six small meals a day.) When you put a foreign food into your new body, your metabolism will shred it to pieces. Don’t abuse this trained mechanism though. It is quite easy to revert back to your old self and eating habits. That stubborn metabolism, which you took so much time to train, could become lazy and seemingly useless in only a few cursed bites.

Always remember, you’re making positive decisions to becoming a physically healthy individual. So keep it positive! I’ve been training seriously for as long as I can remember, and

I still have a blast. I know we all have lives and obligations to family members, so have them join in on our aspirations. Set family health goals and set healthier family meals on the table. Keep only healthy food in the house. You can’t eat anything detrimental if it’s not around! So when you splurge, go out to eat and do it.

Finally, if you need a buddy to workout with, then challenge a friend who will motivate you. Or, if you desire, try contacting a local professional like me, or one of the hundreds of qualified personal trainers in our region. We’ll be glad to help whip you into a good fighting weight.

Ok, now it’s your turn! You have two weeks to empty out your cupboards of those overbearing snacks and fill them with lean, feel-good meals. Your inventory will be graded, and your body will show your final score.

Please note: Before starting any diet or exercise program, please first consult with your physician. Nolan Hyland is a certified personal fitness trainer and strength coach.