(ThyBlackMan.com) Self-care of the Body Temple is a huge factor in strategies for change and achievement. Research has confirmed that the more you get out of your body, the more you get out of life.
But what is a strong body? What does it mean to be ‘fit’? According to the National Federation of Professional Trainers, being physically fit is:
“…having the energy and strength to perform daily activities vigorously and alertly, with energy left over to enjoy leisure 
activities or to meet emergency demands. Your heart and lungs, and muscles should be strong. Your weight and body fat should be within a desirable range. For women, fat should not exceed 25% of their body weight. For men, fat should not exceed 18% of their body weight.”
In my experience as a fitness professional, I have seen clients start out wanting to lose x number of pounds and end up achieving the same effect by losing half. When your goal is to get and keep your body strong, there is no such thing as failure. Getting fit has its own built-in rewards. The key is to allow a realistic timeframe for getting fit. It generally takes about four to six weeks before you will begin to see changes. Here are four areas to focus on as you get in the gym this summer!
Number One: Build muscle. Burn fat.
If you are new to the gym or if you have taken some time off, there are two elements of exercise you should devote your attention to: strength and conditioning. In short, build muscle and burn fat.
Resistance training and cardio conditioning are the twin towers of physical fitness. Weight-bearing exercises (resistance) build muscle, while using resistance to achieve a ‘cardio effect’ not only trains your heart and lungs, but burns fat, too (cardio). Whether your goal is muscle mass or simply to increase your general fitness level, you are always building and burning. Studies support the notion that the best workouts are am workouts. Whether day or night, complete two weight-bearing sessions a week, about twenty-minutes in length, focusing on your larger muscle groups. Also try to get in at least three 45 minute cardio sessions per week, using challenging cardio equipment such as the elliptical or cross ramp. Remember, the body adapts to any exercise you do repeatedly. It’s important to keep challenging your body!
Number Two: Do intervals.
The absolute best way to get and keep your body strong is interval training. Interval training combines short periods of intense back to back exercise with short recovery periods. You burn more fat in less time than a steady-state workout. Interval training also boosts metabolism, builds lean muscle and more effectively regulates insulin levels. Doing exercises back-to-back, with as little rest as possible, also dynamically trains the heart and lungs.
So think about adding a twenty-minute H.I.I.T. (High Intensity Interval Training) module to your regimen; it will have your body burning calories up to twenty-four hours post-workout. Make sure you start out light, though, as H.I.I.T. is not for the faint of heart!
Number Three: Control your body weight.
I get asked often ‘Do I need to lift to get in shape?’ Absolutely! What I most like about helping people get into shape is we do not even need equipment. Your most natural ‘weight’ is your own body. The best and least expensive way to get your body strong is to learn to control your own body weight. Natural body movements such as pushups and planks and squats are good primers for strength training.
Number Four: Make the ‘gym’ where you are.
The beautiful thing about getting fit is you don’t have to be in a traditional gym to do it. You can get fit right now, right where you are. In fact, if you devote just ten minutes a day to using your body as resistance, you would see instant results. Make the world your gym. As you are out and about, make mental notes of parks or trails you can visit later. If you are at the office, look for ways to creatively turn your space into a workout environment or stake out a power walking route around the office.
You best body is your best life!
Staff Writer; W. Eric Croomes
This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.
In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitestrategiescoaching.com.
