The 10 commandments of well being
Now God has not set them in stone and sent them through the clouds, nor have I performed miracles like parting the Red Sea. In this respect, they are up for debate.
But after being in the fitness industry for a while, reading, studying, completing hours on advanced training credits and teaching group exercise classes in addition to training clients, I got a pretty good overview of how to get fit.
However, there are many ways for you to lose weight, gain muscle, and be your best self. A quick Google search for health and fitness generates over 2,670,000,000 hits, so you have a wide choice.
However, this is a classic case of information overload. Hence the need to take the view from 10,000 feet and not zoom in on the minors. It is easy to do when you are supporting or improving your health and fitness.
Think of these commandments as a guide for optimal control of the world of health and fitness on the interwebs and mainstream media.
Hopefully you and the man above will agree.
1. You need to do strength training
It doesn't matter what type of strength training you do because the body can't tell the difference between a dumbbell, a rock, or your own body weight.
A decent amount of muscle mass and strength will serve as armor for whatever the world throws at you, and you will look better naked.
It also helps keep bones strong, increase energy levels, support good posture, and increase metabolism to aid in weight loss.
2. You should eat fruits and vegetables
Personally, I have never seen anyone get overweight from eating too much fruits and vegetables. It is hard to overeat as they require a lot of chewing and they have a lot of water.
Both fruits and vegetables provide the body with the energy to exercise in and outside the gym.
Fruits and vegetables are rich in vitamins and minerals because they get the nutrients for growth from Mother Earth.
If that wasn't enough to convince you, offering both fibers to help you feel longer and more regular in the bathroom. But I'll stop there.
3. You need to eat enough protein
In order to build and support muscle, you need to eat protein. Protein contains amino acids that help repair and rebuild muscle, and protein helps you stay full longer, which helps you lose fat.
Protein is also an important building block for bones, cartilage, skin, and blood.
There are all types of protein and some are better than others, but that's not the most important thing. Whether you are a vegan, meat eater, or vegetarian, you should make an effort to get enough protein to repair and rebuild muscle.
4. You will participate in cardiovascular activities
Heart disease is one of the greatest causes of death for mankind. This likely touched you or someone you know. I have friends and clients who have had heart attacks and coming back from them is no joke.
Good aerobic fitness doesn't completely reduce the likelihood of heart disease, but it certainly helps. Good aerobic fitness will help reduce the risk factors associated with this terrible disease, such as:
All you have to do is find a movement that you enjoy, do it consistently, and break a sweat every now and then.
As simple as that.
5. You should drink water
Our body consists of 60% water. And when you lose more than 2% of it through sweat, bad things happen like:
- Dry skin
- Feel dizzy
- Fast heartbeat
- Rapid breathing
- Sunken eyes
- Drowsiness, lack of energy, confusion, or irritability
Your body needs water to functionand drinking (or eating fruits and vegetables that contain water) enough for your body weight and activity level is a breeze.
6. You take time for yourself
There is a lot going on between work, life, family and friends. Maybe you're in a hurry, trying to get things done, and being pulled in a million different directions.
However, gaining time for yourself should be a priority as your sanity depends on it.
Whether you are lying in bed for a few minutes, contemplating all the blessings in your life, meditating, or engaging in some movement meditation-like exercise, you need to focus on yourself and drown out the noise of the world before you run yourself shaggy.
Because you are not useful to anyone when you are out of your mind.
7. You have to be consistent
Consistency is the most important requirement as none of this will work if you don't. Consistency is a skill.
It's about figuring out what works best for you, your schedule, and your lifestyle.
Does that mean doing it every day?? No.
It means most days. And if you fall off the horse for a few days, dust yourself off and jump back in the saddle.
The only way you can fail this health and fitness thing is to stop.
And you are not a quitter.
8. You make sleep a priority
Sleep plays a big role in your health and wellbeing. Getting enough sleep can help protect your mental health, physical health, quality of life, and safety.
How you feel when you are awake depends (in part) on the quality of your sleep. And when you're not sleeping well, there is always coffee, but caffeine only lasts that long.
During sleep, the body works hard to support healthy brain function and to repair and recover your body. And if sleep quality is an issue, it will eventually catch up with you.
Because you're too tired to run.
9. You should eat like an adult
It's great when you are a kid. You can eat McDonald's Happy Meals, anything you can eat, candy, a variety of fried yellow foods, and barely put on a pound because you have a metabolism that runs like a Ferrari.
However, if you are an adult (some just aged) with a slower metabolism and more stressful and responsible, you will be staring at your waistline in disbelief like a child as you eat.
You should obey commandments 2, 3, and 5 and eat like an adult and leave your childhood behind.
10. You should not shame others
There's a reason The Biggest Loser is no longer popular. The screaming, screaming, and bootcamp mentality that tore down these overweight people in order to rebuild them are now out of tune with today's society.
Obesity is a crisis that cannot be resolved by shaming it into eating less and exercising more.
People like this need encouragement rather than staring, ridicule, judgment and pointing. This is the easy way out.
Are these good enough to be set in stone? Maybe not, but if you obey these ten commandments, they will lead you to a better quality of life and a longer life.
And we all want that.