Learning how to be responsible for your own health and wellbeing will
give you a real edge. Not only will it help you perform your duties better, but
you will remain an effective part of your unit for longer and will be able to
support other soldiers in doing the same. By keeping your body healthy and
ready for any challenge, you will find your training easier, see better results
and help to guard against injuries. You will also need to leave room for rest
and recuperation in your training schedule. This is because your muscles do not
get stronger in the gym – they improve as your body repairs and grow while you
are resting. So try to leave one day in between heavy sessions and make sure
you get eight hours of sleep. If you really push yourself during a session,
such as a1.5-mile run, you might want to wait 48 hours before doing that
exercise again.
FUELLING YOUR TRAINING
You will need to have plenty of stamina, so it is important you eat and
drink wisely and cut out junk food
If you do not supply your body with the nutrients and energy it needs to
follow your training program, your performance will not improve. It is vital
that you eat a balanced diet – the first things on your plate should be
vegetables and fruit, followed by carbohydrates like potatoes or pasta, then
lean meat or other kinds of protein. Avoid foods that are high in calories but
low in nutrients, such as crisps, chocolate, fried food and alcohol. These will
make you put on weight but give less useable energy. Make sure you eat five
portions of veg or fruit each day (not counting potatoes). If you eat a
balanced diet you will not need to take vitamin supplements – and you will not
need to go on a diet to lose weight, as the exercise will burn it off.
Remember, you should also make sure you stay well hydrated before, during and
after exercise.
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This is some advice for Healthy
eating
TO CUT FAT:
✔ Drink skimmed milk
✔ Replace chips with baked potatoes
✔ Eat more lean meat and fewer burgers
✔ Eat less crisps, pastries and pies
TO CUT SUGAR:
✔ Eat fruit rather than chocolate
✔ do not add sugar to cereals
✔ Avoid fizzy drinks
✔ Eat fewer ‘ready meals’
TO ADD FIBRE:
✔ Choose wholegrain rice and pasta
✔ Eat more veg and beans
✔ Try high-fiber cereals
✔ do not peel apples before
eating them
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