Owner's Fitness & Health Tips
Level I
These are some of my personal health tips I use everyday to stay
fit. I am 61 years old; I can physically do some things that I could
not do at 30! This is a lifestyle change, not just a diet. Get your
mind in the right place and your body will follow. I must
strongly suggest you consult with your doctor before beginning my
plan or any other plan.
You MUST write down EVERYTHING you eat, including
calories, grams of carbs and protein. Read labels on can goods and
packages for calories, protein and carbs. I suggest you get a
calorie book from any bookstore.
You MUST weigh yourself first thing everyday at the same time
with about the same clothing.
You MUST eat no more that 9 calories per pound of body
weight. (Ex. Take your weight times 9. If you weigh 150# you would
eat no more than 1350 calories per day.)
Breakfast is the most important meal of the day! Try to break what
you plan to eat each day into 5 small meals. Do not go long periods
without eating; eat most of your carbs early in the day. Eat things
like Cheerios and Special K with no fat milk, egg whites,
blueberries, strawberries, fish, chicken, canned tuna, salads and fruits, eat
healthy snacks like protein bars, high in protein, low in carbs and
sugar. Drink plenty of water. Stay away from bread, chips, cookies,
sodas or anything that has lots of sugar. Eat salmon twice a week,
it is good for your heart and joints because of omega 3 fatty acids.
Drink one cup of green tea daily for its health benefits. I suggest
you ask your doctor to recommend a daily multi-vitamin. Clean out
your cupboards, toss naughty goodies that may tempt you.
Try to eat 3/4 gram of protein per pound of weight per day and no
more than 1-1/4 grams of carbs per pound you weigh. (Ex. If you
weigh 150# you eat 110 to 115 grams of protein daily and no more
than 190 grams of carbs per day.) Watch the number of carbs you eat
after 5 PM.
Start walking for at least 20 minutes, or more, three times a week,
increase from there. Program your brain to use more “steps” in your
everyday activities. When going to the mall, grocery store or to
restaurants park farther out in the lot, use the stairs not the
escalator or elevator, walk to your coworkers desk instead of using
e-mail, walk your dog. All research shows there is no substitute for
the benefits you get from any kind of exercise. The body is made to
keep moving!
You may cheat a little 1 time per week….
After you get to your goal weight, continue to weigh yourself each
morning but figure 10 to 11 calories per pound of body weight to
maintain your goal weight. Continue with the same formula for carbs
(1-1/4 gram per pound of body weight) & protein (3/4 gram per pound
of body weight). If you weigh and your weight is up a little cut
back on calories and increase your cardio exercises until your
weight goes back down.
All of these tips add up to FEELING BETTER, LOOKING BETTER AND
LIVING LONGER! Good luck on your new lifestyle…. Marvin Smith,
owner Custom Design Homes.
Coming Soon...my Level II health & fitness tips! Learn how to keep
calories in the bank and get some delicious but healthy recipes.
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"After building over 2500 homes since 1969, we are now limiting construction to approximately 15 homes per year. This will allow us to
give special attention to each home from initial design through completion. Our goal is to provide our customers with a stylishly
designed home filled with unique features and amenities at an affordable price. We are currently working on Restoring the Historical Smithfield
Cemetery." |
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- Marvin Smith, Owner |
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Member of the
National Home Builders
Association |
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Sponsor of
Habitat for Humanity
House |
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