Cocked, Locked, Ready to Rock
Hello all how are you doing? I'm fine still keeping pretty busy. Let's get onto the topic at hand.
The title is a phrase that I have heard in my military days. It is the process to get a rifle fire ready. Today I'm going to use this phrase for something else though. I have been struggling to keep a good diet and exercise ever since I had my eye surgery. So I'm going to use this phrase as a 3 step process describing how to become better physically by dieting and exercising. Hopefully through the process I can give some bits of useful information to you.
Disclaimer I am not a medical professional, certified trainer, or a dietician. What I describe below are my thoughts on getting healthy. Seek medical advise before starting any work outs or diet plans.
Cocked
In this step it is all about what you want to do.You have to come up with a precise plan on what your going to do. For working out come up with what exercises your planning to do. Will you be doing cardio activities or will you be lifting weights or a combination of both? If you aren't sure what to do just do some internet research by searching for keywords such as:
Cardio workouts
Strength & Conditioning Workouts
Workouts at home
Types of exercises
Good exercises for your core
Tummy busters
My exercise plan is pretty simple. I'm going to do a combined routine. I will mostly be running for cardio. I will slip in some other cardio activities to confuse my body. Maybe some jump roping, stair walking, and some stationary bike riding. For weight/body lifting I will perform the following exercises:
Bench Press
Tricep extensions
Barbell curls
Barbell Shoulder press
Leg Squats
Calf raises
Fore arm curls
Leg lunges
Crunches, leg lifts, butter fly kicks
I will change my routine by either increasing weight or doing different exercises. Once again it's important to trick your body by doing different routines. If it becomes a habitat for too long your body won't improve. Sure it's good for you still but if your not in the maintain stage you have to change it up.
The next thing to look at is your diet plan. Can you achieve it? I say this because believe it or not eating healthier can be more expensive if your not careful on the selection of your food. The next thing is to determine an actual diet plan. Will you get on a particular diet? There are hundreds of them out there. There's also just cutting back on what your eating now. Sometimes portion size can fix all. I'm not a big fan of starving yourself or fasting. Your body needs energy and if you don't eat how can you expect to get a productive workout.
My plan is to be on a high protein low carbohydrate diet. My dailey calorie intake will be 1800 calories. I will have breakfast (300 cal.), lunch (400 cal.), dinner(500 cal.), and three snack meals (200 cal. each) a few hours after each meal. I've done this before and it does curb your appetite.
Locked
This is the step where you have to think about your schedule. Your workout times have to be planned. Set a schedule that will work best for you. Write down what you will be doing for your workouts. Maybe not so much for cardio workouts but mostly everything else. If you have a list of more than 5 or so exercises have a notebook to keep track.
I plan on doing my cardio during my lunch hour at work. Since it's already dark when I get off work now I will lift weights after dinner. I don't do my delivery driving much in the winter. So I don't want to sit around getting fat and happy 🤣😂🤣
For your diet this is the time to go buy groceries and put together menus. Maybe plan out a week of menus and than go buy the groceries. Set a timeline when your going to eat each time as well.
Ready to Rock
Well this is the phase to just do it. It is best to have a work out and diet partner. It helps keep you on track and if anything you can take turns motivating each other because chances are you will hit some road blocks If you don't that's ok just try to remember the "Why". Yes, why are you doing this. It doesn't just need to be about you. If your a mother or father get healthy to be able to do activities with your children and extend your life to be there for them longer.
I once was really dedicated staying in shape. When you get to a certain point your mind and body is itching to work out. Eating good healthy foods consistently will give you craving for them. Both exercise and good diet can become a good addiction. Be weary of road blocks they will happen. You just need to be cocked, locked, ready to rock!!
Final thoughts
I hope this quick article on health and exercise was useful to you. I could have went into the foods I plan on eating but it's really up to the person. A good healthy diet should be foods you enjoy eating not something you don't like. Is anyone ready to be more health conscious to provide yourself with life benefits?
This is all I have for today. Please take care and be safe out there. Love you all ❤️
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I am reminded of Joe The Body Coach. I wonder if you have come across him https://www.facebook.com/JoeWicksTheBodyCoach. When I was in search for workouts without equipment, just using your body weight, it's his exercise regimen that I used to follow. I haven't been back doing so though lol!