How to Get Fit: James’s Study Health and Workout Routine.
Ever wanted to know everything you need to get fit and stay fit?
Well, here you go.:
Explore the links to learn more about the topic.
To get started on your health journey, I would recommend vitamins, minerals, probiotics and CBD as the very basis of your health and workout routine.
I take my vitamins, minerals, probiotics, magnesium CBD at night before bed.
I take my D3, B12, and iodine in the morning before I get my day started.
Diet & Nutrition
Why I’m Vegan: I am vegan for environmental, physical, spiritual and scientific reasons. There is concrete proof that animal meat causes disease and chronic inflammation:
In order to get fit and live a healthy life, you should know what foods to avoid.
Foods to avoid:
Meat, dairy, eggs, sugar, common cooking oils, trans fats, saturated fats, ALCOHOL, refined grains, gluten, artificial food additives.
Foods you should consume:
- Grains – Wheat, wholegrain rice, quinoa, bulgur wheat, rolled oats, faro and barley.
- Beans and legumes – lentils, kidney beans, lima beans, split peas, chick peas
- Nuts and seeds (not salted) – peanuts, almonds, cashews, sunflower seeds, linseeds, pumpkin seeds
- Fruits and vegetables – all of them!
Unsaturated fats – almonds, pecans, hazelnuts, avocados, seeds, olive oil
Plant protein – hemp, tofu, tempeh, lentils, chickpeas, peanuts, almonds, spirulina, quinoa, chia, hemp seeds, beans with rice, potatoes, protein rich vegetables.
Food Intake Note:
As a vegan I still eat burgers, pasta and all the other good stuff. I look to eliminate animal products and then minimize the other inflammatory causing foods.
Over time, from consuming vitamins, minerals, probiotics and CBD, our bodies will naturally begin to crave healthy foods. Soup and salad is very filling!
You should know the specific calories you need to consume daily. If you are trying to lose weight, you should eat around ~500 calorie deficit. If you are trying to gain weight, you should eat around ~500 calorie surplus.
Calorie and Macro Nutrients (calculate your specific nutrient needs)
I would recommend 4-5 liters of water per day. Alkaline water if possible. Highly filtered water at the minimum. The quality of the water you intake is the quality of what makes up your body. Drink high quality water, and hydrate often.
As we are shifting our physical and mental mindsets AND/OR healing from disease, I would recommend focusing on stretching to begin.
Stretching 10-20 minutes a day – You can create your own stretching program or follow this one:
1-2 sets, 15-30 secs each
Downward Dog Pose
Knees to chest (alternating)
Knees to chest (together)
2-3 miles (walking) on a treadmill is more effective than you would think. It gets the oxygen moving, gets the brain active, gets the blood pumping and gets the muscles active.
Once you are ready to start weight lifting, I would start with the basics and use only your body weight until you are ready to progress to light weight dumbbells’. Weights only increase resistance to what you are already doing.
Beginner Exercise Routine
Pick your exercise routine, or combine which methods you’d prefer. Try doing one one day and another another day. I will begin posting weightlifting routines later. A strong foundation is important.
(1-4 sets, increase number of sets as fitness increases)
Jumping jacks 45 secs
Knees to chest 35 secs
Frontal Jacks 35 secs
Jump squat 25 secs
3-4 sets, rest as needed
25 Jumping Jacks
3-4 secs, 1 min rest between sets
Flutter kicks 45 sec
Penguins 45 sec
crunches 45 sec
High plank 45 sec
Increase number of sets as needed.
My Plan Right Now
I have compiled everything I am taking right now including supplements and diet.
You don’t have to follow my plan exactly, however, you can get an idea on how your calories and macro nutrients should add up.