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Towards a New Definition of Fitness:

Towards a New Definition of Fitness:

Scan your average magazine rack for "fitness" related publications and you'll see a pretty alarming spectrum. Many are bodybuilding or bodybuilding "lite" publications, which define fitness, loosely, as having big muscles (women are largely excluded from this category); some are yoga-style magazines, which define fitness (again, loosely) as being able to assume impressively pretzel-like positions and consuming a plant-based diet; some are sports-centered, which define fitness as 'the ability to do this sport superlatively well,' whether it's dunk a basketball or put someone in a figure-four leg lock.

According to my "Word" dictionary, "fit" means "adapted to a task," which of course begs the question, "what task?" A couch potato with a flexed thoracic spine, tight hip flexors, forward head posture, and all the other attendant symptoms of "sit-itis" is extremely well adapted to sitting and TV-watching, perhaps not so well adapted to marathon-running or high-level tennis playing.

Perhaps because I've never specialized too much in any particular physical activity (with the possible exception of strength training--but that's a general-fitness activity anyway and so it doesn't really count), I tend to favor a fairly broad definition of fitness--you probably need a certain level of strength, endurance, flexibility, explosive power, agility, and the like in order to be truly "fit", even though I can admire the specialists who have adapted themselves consummately to one particular task--the Olympic swimmers, the discus throwers, the gymnasts. It's not a practical approach in the real world--but it's fun to watch those folks do what they do.

But all that is from a purely physical perspective. Up until recently, I've tended to think that you could take care of your body more or less in isolation from the rest of you--that you more or less did something physical for an hour or so in the course of a day in the same way that you might walk a dog, just to tend to the physical side of things, so that you could then return to your normal life of sitting around either doing productive "work" or sitting around 'playing.I've been doing some interviews for an article I'm writing that's, among other things, about a mind-body approach to fitness, where your approach to fitness encompasses the whole picture--body, mind and spirit, and as a result, your approach to life starts to do the same thing; that is, that moment-to-moment, there's more of you involved in any given task you're working on. I just spoke with a record-setting powerlifter who said "It's hard not to be mindful when you're standing under a weight that could crush you.That's certainly been my experience during my workouts, and it might even be what keeps me going back to the gym, is some kind of touchstone experience of everything working together, in a way that, hopefully, I can bring with me into my life outside the gym.

Definition of Physical Fitness:When you think of physical fitness you may think of athletic feats such as Lance Armstrong riding endlessly through the Swiss Alps.Maybe you think of professional football players sprinting past their competition?  You may even think of bodybuilders flexing their ripped muscles on stage.What about the contortionists performing on stage bending their bodies as far as they can bend.

What about someone who is confined to a wheel chair: Do you think physical fitness means the same thing to them as it does to you or a professional athlete.

The Point is, Physical Fitness vastly Differs from Person to Person:What you consider physically fit others may not.  You may be proud of your 7 minute mile, but professional track stars would think it is slow.  You may feel tremendously proud for your 200 pound bench press but a professional powerlifter would not be so happy.Athletic feats are part of physical fitness but there is far more reasons why physical fitness is important.It is best to look at physical fitness as a hierarchy to attempt an accurate general definition.

How to Interpret Definition of Physical Fitness Hierarchy:

Base Level:The base level of the physical fitness pyramid highlights the primary reason why physical fitness is important.  This level of physical fitness directly relates to quality of life.  A physically fit body has less chance of acute health problems and chronic disease.The base level of physical fitness represents your ability to efficiently perform the anaerobic and aerobic activities of daily living (ADLs) which exist in your environment on a daily basis in addition to novel tasks which may arise during day to day living.

Mid Level:Only after your body has grown accustomed to the the base level of physical fitness you can advance to the mid level.The middle level of the pyramid is about adaptation and improvement.Most people remain at the mid level for their entire lifetime as they adapt and progress only to regress and start the process over and over again.In order to improve mid level physical fitness it is important to have a balanced exercisprogram.  Exercise selection should focus on all 5 components of fitness.

Top Level:Very few are able to reach the top level of the physical fitness hierarchy.  Elite athletes often spend their entire lifetime aiming to reach the very top level.The top level of physical fitness tends to mesh physiology and psychology.  In order to reach the top level of physical fitness one must reach their full potential.

5 simple fitness tips for business travelers: We get it. It's not easy to take the time out for a workout especially after a long day of meetings, conferences and more meetings. Its gets worse if you are constantly jumping from one city to another while spending most of your time mid-air and eating bad airplane food. Since business travelers are invariably struggling with their fitness regimen, we offer some easy-to-follow tips that will make you fit as a fiddle.

Nutrition: Stocking up on nutritional food items while on a trip is an easy solution for any jet-setter. Healthy snacks like almonds. protein bars, unsalted popcorn is an effective and healthy option. Munching on these while on-the-go will save you time, money and the frustration associated with finding local healthy produce.

Eating Out: Avoid over indulging while attending important business dinner or lunch. The key is to be smart about it by opting for the heather options. Go for healthy meal choices like low-calorie salads, fruit juice and grilled items over fried food. Avoid aerated drinks and stick to red wines as they are about 70 calories a glass as opposed to beer, wһісһ easily amounts tο 450 calories a bottle.

Eating and drinking during meetings: Even though it's difficult, it's wise to keep your eyes (and hands) off Danish pastries and other goodies as they are loaded with bad calories. It's not wise to compensate caffeine with water as too much coffee plays a pivotal role in increasing the size of your waistline.

Workout: If it's an extended business trip, make sure to take some time off for a healthy workout like walking. It's simple, refreshing and will recharge your body and mind.

Motivation through meditation: Whoever said that it's all in the mind, knew their stuff well! While it's important to stay fit physically, keeping you mind calm and stress-free is also pivotal. Just 10 Min meditation in total silence everyday will invigorate your mind and will get you charged for the next big meeting.

Fit and Female:Years ago there was a book on the shelf in the gym that I worked at called, Your Fat Is NOT Your Fault.

I always found this title fascinating (and amusing) because as a trainer I know how few people are really honest with themselves about the amount of control they have over their own bodies.I often joked with my clients that I should come out with a book called, Your Fat Is MY Fault.Because in the personal training field, some clients really wanted to pay for their 2-3 sessions a week and then not take ANY personal responsibility for the lifestyle choices they make the other 165 hours per week. And  the fact is that just doesn't work!

Here's a perfect illustration of this... Years ago I briefly trained this woman who I had seen at the gym for years.  She always seemed to be working out very hard (sweaty, red in the face) and she was pretty consistent. But she never looked particularly fit - and always had a significant amount of extra body fat.People in the gym would comment about how hard she worked out and wondered why she didn't appear to be in better shape.

Anyway, because I worked there occasionally she would ask me questions about fitness and eventually she asked me to train her.As my client, one of the first things I asked her about was her diet.   She was insistent that she ate"very well, low-fat, lots of fruits and veggies, lean proteins, etc.".  I was highly doubtful that this was the case, given how hard she exercised and how deconditioned she looked.So I encouraged her to keep a food diary.  I asked her to just track two weekdays and one weekend day in a given week.This is a usually a powerful tool to reveal trends that can sabotage your weight loss efforts.But she was very reluctant.  She always had an excuse as to why she didn't keep the diary.She was insistent that her diet was not the problem.

One day about four weeks into our training she told me how frustrated she was with her lack of progress.  She had been coming to her sessions, doing her cardio program three days per week on her own.  So again, I asked her about what she was eating.  She became very defensive, insisting that her diet was excellent and that "this exercise stuff just doesn't work for her".  I knew there was a lot more to the story, but ultimately a person needs to get real with themselves and own up to what they are (or aren't doing) that's responsible for their lack of progress.

Fast forward about a month later I was leaving a crowded brunch place one Sunday AM and bumped into my client and her husband seated at a nearby table.  I greeted her and then looked down casually.  I couldn't believe what I saw.  Both she and her husband were eating a "king's breakfast" (eggs, buttered toast, hash browns, bacon -- the works) .  But that wasn't all -- in between both of them sat a giant plate of onion rings AND a giant plate of french fries.  Hmmmm....."Houston, we have a problem"...

I knew she was really embarrassed that I "busted" her.  She looked very uncomfortable.  I didn't say anything about it at the time and I didn't give any outward indication that I was on to her, but she knew.i decided to speak to her about it in person at our next session.  But I never got the chance.she rescheduled her training about 2-3 times after that and then dropped out entirely.She wasn't ready to take responsibility for her part of her health and well being.

How to Diet Like a Female Fitness Model:

Female fitness models look as good as they do by training hard, and adhering to a well-balanced diet. A fitness model's diet is just as important as her training routine, because it fuels the energy she needs to work out, and keeps her body fat percentage low enough to expose her defined muscles. Find out how to diet like a female fitness model by following a few important rules.

Consume Small, Frequent Meals:Rather than eating three large meals per day, the fitness model generally consumes smaller, more frequent meals, such as six meals per day. This provides a number of benefits. First of all, it keeps the metabolism rate up by constantly working to burn calories from the foods that are being eaten. If too much time has elapsed between meals, the body goes into starvation mode and slows down the metabolism to store fat. Eating every three or four hours will counteract this phenomenon, which is beneficial for fat reduction.

Eating smaller, more frequent meals also keeps energy levels up throughout the day. Consuming a large meal can cause lethargy and fullness, which can hinder energy levels. By eating smaller meals, energy levels are more likely to stay up since the body is not overloaded with a high number of calories in one sitting.

Consume Proper Proportions of Fat, Protein and Carbohydrates:

A female fitness model will undoubtedly be consuming a diet that contains proper proportions of fats, proteins and carbohydrates. As a rule of thumb, daily food sources should come from 30% fat, 30% protein and 40% carbohydrates.Protein contains essential amino acids that are crucial for building muscle. Carbohydrates provide the fuel and energy required for daily functions, including working outs. Fats help to form cell membranes which keeps our bodies functioning properly.

Avoid White, Refined Sugar:White refined sugar does nothing but spike levels of insulin in the blood, which causes the body to store fat more readily. Refined sugar actually causes hunger sensations in the body, instead of satisfying them. Once the blood sugar levels drop, a feeling of lethargy will come over you, robbing you of your energy required to perform daily functions – including exercise.

Eat Whole Foods:Female fitness models try to get the majority of their food from whole foods and macronutrients. This keeps them feeling full without as much food as would be required by eating foods high in fat and sugar. Foods such as vegetables, lean meats, low fat dairy and whole wheat breads provide all the nutrients the body requires while satisfying hunger.

Do Not Skip Breakfast, or Any Other Meal:Skipping breakfast is something a fitness model refuses to do. The simple reason is because breakfast eaten within an hour of waking up gives the body a jump on the metabolic rate, which helps eat up calories that are consumed. In addition, skipping breakfast will inevitably cause you to get very hungry before lunch, and may cause you to binge. Those who skip breakfast are more likely to consume more calories throughout the day than those who have a healthy breakfast.

This same principle applies to all other meals of the day. Extending the time between meals will simply slow down the metabolic rate and cause you to gorge on your next feeding, which is completely counteractive.

Keep Calories Under 1500 per Day:Even if the fitness model eats everything she is supposed to eat – and not supposed to eat – the number of calories consumed should still be under 1500 calories per day if weight loss and maintenance is desired. In general, consuming between 1200 to 1500 calories per day will allow the body to lose fat at a reasonable pace.

How To Look Like A Female Fitness Model:

First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.

The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?

The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.

Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats.Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.so next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.

Anyone who has been exercising or weight-lifting for an extended period of time will eventually hit one. It's never an issue of will I plateau, but when.It doesn't matter if you're a casual gym goer, a highly-conditioned athlete, an amateur body builder or a professional fitness model. You will hit a plateau eventually if you are exercising and training on any kind of regular basis.Training plateaus can be particularly frustrating because they will typically occurr when you feel the strongest or following a period of rapid progress. So psychologically, they can be demotivating because they take the shine off from all of that progress you've made over the previous weeks or months. You'll feel like you are spinning your wheels and going no-where fast, and it can make working out less rewarding.

The good news is that there are a number of proven techniques that you can use to break through a weight training plateau.In some cases, you'll be able to break your plateau fairly easily with just one or two of these techniques.In other cases, especially if you've been training for for several years and are already in a very good physical condition, you may have to try multiple approaches or some of the more advanced techniques.

Female Workout Tips: Women have a lot going on in their bodies.Physiologically different from men in many ways, women have to consider fluctuations in estrogen and progesterone each month, pregnancy and menopause. According to a study by Nisha Charkoudian and Michael J. Joyner, published in a 2004 issue of "Clinics in Chest Medicine," even the ability of a woman to regulate her body temperature changes throughout the month. Knowing fitness tips that are designed especially for women will help you make informed decisions about your health.

Improve Bone Strength with Weight Training:According to the International Osteoporosis Foundation, 54 percent of postmenopausal white women are osteopenic, experiencing bone softening, and 30 percent are osteoporotic, experiencing bone loss. Weak or brittle bones lead to an increased risk of fracture and in some cases, impaired function because of injury.

According to the American Association of Family Physicians, or AAFP, and the Centers for Disease Control and Prevention, regular weight-bearing activity improves bone strength. Because bone mass reaches its peak in a person's 20s, young girls and women should participate in sports, athletics and weight lifting in order to maximize their bone strength. Additionally, the AAFP found that women in their 30s displaying bone loss were able to increase their bone strength with regular weight lifting. The more load, or weight, a woman lifted, the greater the impact on her bone strength. So lift regularly, and push yourself when you lift weights. If you are performing a set of 12 repetitions, you want the last two to three repetitions to be very difficult to complete in order to maximize the impact of weight lifting on your bones.

Exercise During Pregnancy:Conflicting reports on the impact of exercise during pregnancy have made some women scared of exercising while pregnant, but according to FamilyDoctor.org, as long as you discuss starting an exercise program with your doctor, regular exercise is considered safe for pregnant women. In fact, exercise could make you feel better and more comfortable throughout your pregnancy and prepare you for the grueling process of labor.When choosing an exercise, consider moderate-intensity exercise and avoid contact sports or any exercise that might contribute to a fall or injury to your stomach. Make sure you stay hydrated and always listen to your body--it's working hard to nourish and develop a baby, so trust it to tell you when to slow down or stop a particular exercise. Finally, consider water exercise as an option for exercise. The water provides buoyancy and allows you to stay active while taking the weight off your bones and joints.

Exercise During Your Period:When you're sidelined with headaches, cramps and bloating from your period, getting off the couch and out of your PJs is hard to do, but according to KidsHealth, exercise releases endorphins that can actually reduce the pain of cramping and making you feel better overall. There's no need to go overboard with exercise, either. When your stomach and low back are aching, throw on your jogging shoes and take a 30-minute walk outside.

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