HEALTHY NUTRITION & BODY COMPOSITION

Body composition is the proportion of fat and fat-free (bone, muscle, tissue, water) mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

Proper nutrition is a basic fundamental for maintaining a fit and healthy body. Its a garbage-in, garbage out deal. Eat incorrectly, and your body will perform in a less-than-optimal manner. Eat correctly and your body will respond positively.

The Complete Body Composition Solution: 5 Keys to a Redefined Healthy Body

http://hubpages.com/health/THE-COMPLETE-BODY-COMPOSITION-SOLUTION-5-Keys-to-a-Redefined-Healthy-Body

ATTITUDE

Excuses don't reduce body fat. Excuses won't improve your physical fitness. Tomorrow doesn't help today's problems. Be a champion! True champions don't come up with excuses, they come up with solutions.

The number one reason people do not accomplish want their capable of doing is poor attitude. "I can't" really means "I won't". You can, but you will not due to your mind set. No one has every accomplish anything without first dreaming about it. So dream it, and do not let anyone, including yourself, steal your dream.

THE COMPLETE BODY COMPOSITION SOLUTION: 5 Keys to a Redefined Healthy Body

http://hubpages.com/health/THE-COMPLETE-BODY-COMPOSITION-SOLUTION-5-Keys-to-a-Redefined-Healthy-Body

WHAT IS BODY COMPOSITION?

Body composition is the proportion of fat and fat-free (bone, muscle, tissue, water) mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

• Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess weight and body fat reduces one's physical performance by detracting from endurance, speed and stamina.
• Muscle is one of the fat-free components of the body. Building and toning muscle may or may not assist in losing weight, but will help in reducing body fat. Why? Exercise shapes and tones muscles. Muscles need energy. Energy sources include carbohydrates and fat. Working out regularly will increase your body's metabolic rate, the amount of energy expended, diverting energy sources from being stored to being used.

Besides the physiological advantages of gaining and maintaining a satisfactory body composition, there is a psychological affect as well, emotional well-being. Excess body fat and lack of muscle tone adversely affects physical appearance. Like it or not, many are judged by others and by themselves based on their appearance. Healthy habits can have a positive effect on self-image. Reducing excess body fat and increasing muscle tone can improve one's body image and increase self-esteem.

THE COMPLETE BODY COMPOSITION SOLUTION: 5 Keys to a Redefined Healthy Body

http://hubpages.com/health/THE-COMPLETE-BODY-COMPOSITION-SOLUTION-5-Keys-to-a-Redefined-Healthy-Body

FLAB-TO-FIT: Week 1 Transformation Workouts

This progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods.

Time to get up & go!

Its time to stop "thinking about" and start doing.

Doing, taking action, is the only way to get anything done. This is especially true when talking about changing your body composition and getting fit. There is absolutely no other way you can strip excess body fat and build muscle without exercise.

Don't ignore it or push it off any longer. Working out regularly coupled with healthy eating habits are the keys to transformation the old you to the new, fabulous you.

FLAB-TO-FIT: Week 1 Transformation Workouts

http://hubpages.com/health/FLAB-TO-FIT-Week-1-Transformation-Workouts

U.S. ARMED FORCES PHYSICAL TRAINING

Ready for an approach to physical training that consistently produces results? The physical conditioning programs utilized by the U.S. Armed Forces has transformed many relatively sedentary men and women into physically fit, combat ready service members capable of performing demanding physical tasks regardless of the clime or place.

Military fitness routines deliver results regardless of your abilities, background or experience. They are tailored to work for everyone and can be accomplished nearly anywhere. Department of Defense (DoD) Policy directs the armed services and all service members to "maintain physical readiness through appropriate nutrition, health, and fitness habits". The components of DoD Physical Fitness Program include:

• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Desirable Body Fat Composition

The military services design and implement physical fitness programs to meet or exceed Defense Department policy using accepted training principles of physical conditioning. These programs and their workouts can be conducted nearly anywhere with a minimal amount of equipment or facilities.

This week's routine is fashioned using the components and principles utilized by the armed forces. Using common-sense, do-it-anywhere techniques this program will improve your strength and endurance while giving you a lean, toned look using balanced and challenging workouts.

New to military-style training? No worries, these easy to understand workouts will introduce you to to new and old-school exercises that have developed better bodies and enhanced the overall fitness of millions!

STRENGTH & CONDITIONING: Exercise Plan for 31 July - 6 August

NUTRITION BASICS

Proper nutrition is a basic prerequisite for maintaining a healthy body as well as improving and sustaining physical performance. Additionally, achieving and maintaining a satisfactory body composition, which plays greatly in getting a shapely derriere, is a result of combining sound nutritional and training habits.

Required caloric intake varies from athlete-to-athlete. Generally speaking, a 120 pound athlete requires approximately 2,200-2,500 calories daily. Approximately 55-65% of these calories should come from carbohydrates, 20-30% from fat, and 15-20% from protein.

I am neither a dietitian nor certified nutritional specialist so I will not be prescribing a daily eating plan or diet. What I will provide is a layman's guide of what not to eat in your efforts to maintain your health and fitness and develop the athletic butt you desire.

FOOD TYPE	AVOID THESE
Beans & Nuts	Refried beans, salted nuts
Beverages	Fruit drinks, soda, whole milk
Dairy Products	Regular cheese, whole milk
Fats	Butter, coconut oil, lard
Fruits & Vegetables	Canned fruits and vegetables, fried vegetables, sweetened fruits
Grains	Cake, cookies, donuts, snack crackers, sweetened cereal
Protien	Egg yolks, fast food, fried food, oil-packed fish, processed meats

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

KEYS TO DEVELOPING ATHLETIC GLUTES

The biggest key to achieving a round, tight end is doing not thinking. I’m not implying that you should go about training in an ad hoc, mindless manner. By all means get educated about training in general and the specifics about glute activation and healthy nutritional habits. Also find what motivates you, use it to your advantage, and go to work. Potential energy is defined as the energy possessed by a body. Think of it as your abilities or what you can do. Kinetic energy is the energy a body possesses by being in motion. Think of this as actually using your abilities to develop skills and, in the case of this article, your glutes. In order to get that bombshell booty, you energy needs to be of the kinetic type!

Dedication and persistence towards physical fitness and sound nutritional habits is what divides fit individuals from the sedentary population. Persistence isn’t a marathon endeavor; it’s a continual sequence of short term challenges to overcome; getting your daily workout in and packing your lunch inside of going to the most convenient fast food joint. Don’t get discouraged or lazy - - your athletic derriere depends or your dedication and persistence. Stay focused; eat healthy, follow the athletic routines and the results will come.

HOW TO BUILD AN ATHLETIC BUTT PART 1

IMPROVED PERFORMANCE

Enhancing physical performance through the combination of endurance and strength training coupled with nutrition. Exercises and workouts used throughout the U.S. Armed Forces will help prepare anyone improve the physical fitness aspect of their well-being. An elevated level of fitness relies on many factors, including:

Workout Preparation. Following a well-designed plan accounting for accepted physical fitness components and principles.

Warm-up. Preparing your body for strenuous exercises and training. The warm-up increases your heart rate and blood flow to muscles, promotes flexibility, elevates your body temperature, and helps reduce the risk of injury.

Workout. Exercises and training designed to develop muscle tone and promote wellness. Physical training throughout the military services relies heavily on body weight drills with minimal equipment requirements.

Cool-down. Activities that help the body recover from workouts in order to maximize gains and assists in the long-term sustainment of flexibility and performance.

Nutrition. It's a "garbage in, garbage out" relationship. Optimum physical output relies on balanced, healthy nutritional input.

PERFORMANCE FITNESS