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Get Healthy
Exercise Program
Get in as much "little" exercise as you can. Take the stairs, park farther
from the store, do some house work or yard work etc.
Perform at least 20-30 minutes of moderate
cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing,
etc.). Catch some fresh outdoor air when you can!
Conduct resistance training exercises utilizing free weights, cable
machines, dumbbells, and/or home gyms. You should train 2-3 times per week for
no more than 45 minutes each time. Warm up with 5 minutes on the bike or
treadmill to loosen up your muscles. Seek a local personal trainer if you are
unfamiliar with weight training.
Make sure to vary type, time and intensity of all your exercises
frequently.
Nutrition Program
We recommend that you consume 4-6 well-balanced meals per day. Each meal
should be roughly equal in calories, protein, carbohydrate, and fat intake.
Balance your meals with approximately 30% calories from protein, 30% from fat
and 40% from carbohydrates.
Good sources of protein include: eggs, egg whites, fish, skinless chicken
& turkey, low-fat cottage cheese, lean beef & quality protein powders. Good
sources of carbohydrate include: vegetables, fruits, beans, whole grains
(brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive
oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo,
peanut butter, flax seeds.
Drink one-half to one full gallon of water each day.
Make the majority of your food "whole foods". Whole foods contain fewer
additives and artificial ingredients and more vitamins and minerals.
Moderation and balance are the keys to good health!
Mental Program
Set up small goals for yourself and try hard to stick to
them.
Relieve daily stress by doing things that you enjoy and are
relaxing for your body.
Surround yourself with positive people and keep open lines
of communication.
Supplement Program
Use a quality multi-vitamin / multi-mineral formula. See AST Multi-pro.
Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 IU of
Vitamin E is recommended. See Natrol Ultimate Anti-Oxidant.
hgh. Human Growth Hormone can help you fell completely rejuvenated and
revived. See Promino Plus.
Essential Fatty Acids! EFAs are wonderful, healthy fats that can help
support your efforts tremendously. See the Total EFA.
Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure
that you take in enough quality protein to support muscle mass. See
Met-Rx and Met-Rx LITE.
Nutrition Bars are great on the go meals. Keep your energy high and your
metabolism kickin! See Balance Bars and Clif Bars.
These are the basics, there are many more quality supplements available
and as always I recommend that you visit our site frequently to stay
in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health
care practitioner. Consult your physician before you begin any nutrition,
exercise, or dietary supplement program.]
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© 2002-2004
Sports Nutrition Outpost, All Rights Reserved. Sports Nutrition Outpost.com specializes in offering cheap, discount and wholesale prices on diet and weight loss supplements to the average consumer.
No portion of Sports Nutrition Outpost may be duplicated, redistributed or manipulated in any
form without permission.
The views and statements expressed on this web site and email communication represent the
opinions of the authors and should not be considered scientific conclusions. Neither
SPORTS NUTRITION OUTPOST nor the authors of this site assume any
liability for the information contained herein. Specific medical advice should be obtained
from a licensed health care practitioner. Consult your physician before you begin any
nutrition, exercise, or dietary supplement program. |
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