HEALTHY COWBOY CHALLENGE

12 weeks commitment!!

START A NEW HEALTHY LIFESTYLE

Dietary guidelines:

As part of a healthy diet, an adult consuming 2,000 calories daily should aim to:

  • -Eat fruits and vegetables. : They can be fresh, frozen or canned. Eat more dark green vegetables like leafy greens or broccoli, and orange vegetables like carrots and sweet potatoes. Around- 2 cups of fruits per day, 2 1/2 cups of vegetables per day.
  • -Vary your protein choices with more fish, beans, tofu and peas.
  • -Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
  • - Eat Nuts, legumes and seeds: At least 4 servings a week. Saturated fat: Less than 7% of total energy intake

  • -Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
  • -Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.
  • Fat intake should be 25-30% of the total calories consumed.
  • Cholesterol intake should be less than 300 mg.
  • -Reduce the amount of salt and sodium:

    The intake of sodium should be limited to less than 1500 mg per day. 1 teaspoon of salt is 2400 mg of sodium.


    Heart Rate Zones For Exercises

    The rate at which your heart beats during exercise can be used to assess how hard you are working. When performing light to moderate exercise, your heart rate increases as your work rate increases. This ensures that blood gets to the muscles so that they can get the oxygen and nutrients they need to continue working.

    Training target zones can be thought of as a traffic light where the green, yellow, and red lights correspond to the intensity of exercise.

    Green training zone: represents an appropriate level of intensity (light to moderate exercise)

    Yellow training zone indicates an intensity that is moderate to vigorous, and if performed for too long could result in fatigue, an exerciser should slow down or proceed with caution

    Red training zone: exercising at a very vigorous pace or very high intensity reflects training in the red zone, which corresponds to a red traffic light, which means you should stop.

    Cardio and Strength Training

    CARDIO TRAINING:

    To make the most of your cardio workout, help your heart increase muscle and lose fat:

    Some exercises that can help in the cardiovascular exercise are:

    - Swimming

    - Biking

    - Jogging

    - Jump rope

    - Walking

    - Aerobics

    These can help REDUCE the RISK of heart disease if performed 20 to 60 minutes on three to five days per week.

    STRENGTH TRAINING:

    Physical exercise specializing in the use to resistance to induce muscular contraction which builds the strength stamina and the size of the skeletal muscles.

    Some sports that can help build strength are:

    - Bodybuilding

    - Powerlifting

    - Weightlifting

    - Basketball, Rowing, Track and Field, Hockey


    Watching videos showing different workouts

    - http://www.fitnessmagazine.com/videos/total-body-workouts/the-firm-and-burn-workout-videos-at-fitness-magazine.htm


    Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

    BMI - Body mass index

    it is a measure for human body shape based on an individuals height and weight. A normal range is 18 - 25.


    Flexibility and Range of Motion

    Flexibility refers to bones, muscles, joints, ligaments and other parts of the anatomy. Ligaments are said to be flexible, for example, but flexing a ligament too far can result in serious injury.

    Range of motion: refers to how well the joints in the human body move.




    APPS

    - Lose it! (orange weighing scale)

    https://itunes.apple.com/us/app/lose-it!-weight-loss-program/id297368629?mt=8

    - Sworit - Circuit Training workouts (Blue timer)

    https://itunes.apple.com/us/app/sworkit-circuit-training-workouts/id527219710?mt=8

    - 7 minute workout- (Orange white 7)

    https://itunes.apple.com/us/app/7-minute-workout/id650762525?mt=8

    - Livestrong.com - calorie tracker (fork knife plate orange)

    https://itunes.apple.com/us/app/livestrong.com-calorie-tracker/id502317923?mt=8

    - Restaurants & nutrition - Fast food Nutrition plus calculator for food.. (fork and knife)

    https://itunes.apple.com/us/app/restaurants-nutrition-fast/id497190443?mt=8