How To Get Fit: Health and Workout Routine

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.

Supplements

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.

Vitamins, Minerals, Probiotics, CBD

List of Supplements

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:

Meat Consumption Spreads Disease

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:

Whole foods

  • 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 List

Vegan Grocery List 1

Vegan Grocery List 2

Easy Vegan Recipes 1

Easy Vegan Recipes 2

Easy Vegan Recipes 3

Easy Vegan Recipes 4

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!

Caloric Intake

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)

Hydration

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.

Exercise

As we are shifting our physical and mental mindsets AND/OR healing from disease, I would recommend focusing on stretching to begin.

Stretching

Stretching 10-20 minutes a day – You can create your own stretching program or follow this one:

1-2 sets, 15-30 secs each

Butterfly pose

Bridge pose

Cat Pose

Cow Pose

Cobra Pose

Downward Dog Pose

Locust Pose

Pigeon Pose

Triangle Pose

Camel Pose

Childs Pose

Knees to chest (alternating)

Knees to chest (together)

Quad stretch

Hamstring stretch

Supine twist

Shoulder stretch

Triceps Stretch

Calf stretch

Cardio

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.

Body weightlifting

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.

Overall Body

(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

Overall body

3-4 sets, rest as needed

25 Squats

25 Jumping Jacks

25 Pushups

25 Sit-ups

Abs

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.

workout routine how to get fit
workout routine how to get fit