@Coolmidwestguy
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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 enjoy walking with my husband and eating after. It's not very healthy but we try to balance it out. Sometimes. 😁🤣
Eating before or after isn't bad it's all about how much you eat. I will eat lunch after running and eat dinner before lifting. But have a snack after lifting which is usually a protein bar
Been planning to get back in shape for almost a year but till now, remained as plan 🤣. Yes I do exercise but the problem is consistency, will do it only for a week and continue again after months😅. Goodluck to your journey though
Consistency is key. Have to keep after it. Sometimes easier said than done
Good advice and it really motivates us lol. But I'm quite lazy when it comes to exercise hehehe. When it comes to foods I'm also sensitive so I prefer veges and seafoods.
Diet is good. You only need one hour a day of exercise. I tell people who I have helped out in the past you can split it 3 times if you want in 20 minute intervals
I always persuade my wife to be my diet and exercise partner because I'm bad at doing exercise alone, I'm not consistent, and thinking if I have her as my exercise partner I can do it regularly, I love to do jog early in the morning, I want my shape back but its hard
It's hard. I'd say you can set up reminders to help aid with motivation. Maybe an old shirt that doesn't fit anymore, hang up photos of yourself when you were more fit or use your child for motivation.
usually, the motivation I need is an old photo of me hahaha randomly when I see random memories on facebook, I am motivated to do exercise to regain my shape , I exercise everyday for week and after that back to normal feeling tired again hahahah and stop hjahah
it is important to stay healthy at the same time physically fit in order for us to avoid getting sickness, thats why im always do weekly bicycle rides with my group, its give as well a proper to maintain healthy.
Every little bit helps I've always wanted to ride but everything is very flat and boring to look at here to the most part.
I do some home workouts but occasionally I ride my bike and stroll around every 4 o'clock in the afternoon or early in the morning. Due to the fact that we still have classes, I'm finding it difficult to schedule exercise, so instead I'm concentrating on my diet, hehe.
Your young enough you can get away with just a diet. But you can always do things on the weekend if there is time.
My last year plan about diet and exercise are still plan today 🤦🏻😹
Well just got to put them in action :)
Thanks for this Bob.I badly need some sort of inspiration to pursue my exercise.Diet is not enough so I have to move and get back on track
It's only you stopping yourself from doing it. You can do this!! You've been through a heck of a lot worse :)
Thank you Bob
I'm guilty of not having exercise. It's been a long and I feel heavy and unhealthy already. Plans stayed as plans, they never really happened. it's just like my spiritual life" the spirit id eager but the body is weak" I have too many excuses and now I quickly get sick.
That's one thing I didn't mention. Being healthy with a good diet and exercise can give us more energy and the ability to fight off sickness. When covid was at its high I got it before the shots came out. If I wasn't in good shape I know it would have been much hardier fighting it off. I rarely get sick, another reason I need to get back to it before I get to out of shape.
Before I used to do exercises at home, just a simple exercises just to boost my mood. It's been awhile that I stopped being conscious with my health too, so yeah I think it's about time to start living with a healthy lifestyle again, since life is so toxic. Hopefully I can manage to do some planning with actions 😀.
It's tough for moms with young kiddos. Unless there is someone who is trustworthy to watch them. I see a lot of young moms who don't workout because of that. In the States at some gyms they have free child care centers. But not all can afford gym memberships.
Workout is useful to maintain good health. We all should have some time for work out to assured our fitness because it matters for happy life.
I was thinking of you writing this. I told you awhile back I would write an article about it. Sorry it took so long 🤣
>If it becomes a habitat for too long your body won't improve. I didn't know of this until now and since I engage in early morning exercise, I should start changing some exercises to confuse my body as you said. Though, doing the same exercise everyday gets boring along the way. Yes, to stay healthy and dieting, it requires a lot of money because it's expensive. But we just have to do our best to remain fitted in shape and good health. Thanks for sharing these tips of getting ready to cock, lock and rock.
No problem. It's true you get into a routine do well get stronger see other benefits than you plateau. I have experienced this and changed up and got more results. It depends on what results you want. From a weightlifting perspective it's good to change up every few weeks. Yeah eating healthy is expensive. The best way is to buy and make things from scratch. Buying diet this and that seems to be marked up.
Bench Press Tricep extensions Barbell curls Barbell Shoulder press Leg Squats Calf raises Fore arm curls Leg lunges Crunches, leg lifts, butter fly kicks All these exercise is a know no for me, it seems very difficult especially when it comes to squats my elder always tell that I shouldn't for one day visit the gim, if not I will break 😊....nice article
Exercise is good for our health sir that's why I want to exercise too because it's been weeks I didn't exercise. I want to set a goals.
It is so nice that we still take out time of our busy lives and spend it on our well-being.
I have been neglecting my fitness these days this article is kind of like a friendly reminder for me. I am starting to slack and feel ill from the lack of it. My problem is the very long work hours. 12 hours and when I get home I am like a beaten up zombie.
It's tough working a lot of hours. I'm so fortunate because my employer gives us 3 hours of physical fitness time if we choose to use it. I use my lunch hour in conjunction with it to have more time for a workout.
It is quite good your employer encourages physical fitness. Is it paid 3 hours then?
Yes it's paid and we can use it however we want. When I use I do 4 days of 30 minutes and 1 day of 1 hour. My lunch hour is a hour.
Are you hiring? 😂😂😂
Haha They are always hiring but not in my shop.
If only I can teleport I'd change jobs in a heartbeat.
To add salt they have medical jobs too. I'm an USAF civilian
What does USAF stand for?
Well explained keep sharing such healthy life content
Thanks for that. Do you find time to work out?
I'd like to be fit too, and do some exercise routine, but I can't keep it constant everyday. But I like the idea that you have shared.
Thanks for that. It doesn't need to be an everyday occurrence. Any physical activity helps as long as we are consistent with it.
Bob, Are there some diets that one s adhere to, or avoid so that working out could be more enduring? I have been told that not all diet are recommended for someone who plans to a regular workout.
That is true. Diets that lack protein value are not recommended for physical activity. Other than that I'm not sure of any others but I'm sure there are more.
Before I used to do some exercise at home but right as of the moment, since I'm filled with lots of chores and other responsibilities, I neglected doing it. How I miss getting fit again.
Life gets in the way for sure. I see how it's not possible for all. Eventually you will have the opportunity to get back to it.
Let's exercise together haha
Get R Done!!
Oh my thank you for this, actually I got back on my track again. Few days ago I decided to continue my hoe workout for the best that I can even though how busy I am, I always make time for workout for at least 30 minutes. I hope I can manage it till the end.
Good for you friend. I hope you keep it up. Exercise helps us with our stressful and busy schedules as well. God bless you 🙏
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