Keys to Fitness: A New Beginning

Introduction

Hello Everyone!!

Firstly let's get the excuse of being "too old" to get in shape out of the way.
For me my birthday is just a date on a calender as i have competed for over a decade against competitors half my age. How you might ask? By having the knowledge of how the body functions and just as importantly how to get the most out of your workouts, i will pass on my wisdom & tips to you my fellow bloggers and followers.

The "Key"(s) to exercise is having a variety. First not allowing the task to become boring and/or cumbersome as you must keep the brain guessing thus eliminating the plateau effect. Also when changes are not immediate one tends to become frustrated and feels like quitting, so we are going to change this with the blog to keep the routines far from boring and productive.

Secondly i will pass on knowledge regarding nutrition and water which is critical. You can work out all you want but remember what you do during exercise is tearing down the muscle and if you don't repair and hydrate you are just wasting your time, this aspect is probably 60%+ of the equation to a healthy body

Within the continuation of this blog, I will show you how to improve your health, change your shape and improve your game.... from the serious athlete to the weekend warrior. There will be video's of weight bearing exercises per body part and routines that everyone can fit in to their schedule and lifestyle no matter how hectic it is.

And remember, there is no point in having an empire if you are not around to enjoy it. Your body is a temple!

Yours in Fitness,

Terry Keys
www.terrykeys.ca

Testimonials

"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."

-Trevor Stienburg, Head Coach

SMU Hockey Huskies

2010 CIS National Champions

"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."

-Jim Reyno

Halifax Daily News Reporter

"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."

-Richard Glover

Director HBS & ProLab Canada

Saturday, January 9, 2010

A New Beginning

Before we can begin to repair the machine (the body) we will need to know why it is in such poor condition........ So let's get started!

Reasons Why You May Still Be Overweight

A. You are starving; Slashing too many calories, particularly protein pushes the body to conserve rather than burn them. So how many calories per day? First to calculate; protein (meats, fish, eggs etc) and carborhyrates (fruit, veggies, rice etc.) is x 4.....ie 8 ounces of chicken (35 grams of protein) with a cup of cooked brown rice (50 grams of carbs) = 85 grams x 4 thus 340 calories. However fat is x9 making it clear why it is so difficult to lose and also why it takes more calories to burn. Ok so for a rough guess to determine your daily intake; height in inches and subtract 60, multiply that number by 6, add 106 and then times that number by 10 for a rough estimate. You will need to add calories to compensate for any exercise you do and if you go below that level your brain will slowdown the metabolism as it does not care what you want to do as it wants to live, this goes back to the primitive years with weeks between meals as the cave man did not have the local corner store to load up haha.....it is called a "survival mechanism".

B. You inhale your food; With today's fast paced lifestyle you probably ate so fast that your stomach hardly had time to alert your brain that you were full and then to tell your mouth to stop chewing.

C. Refined Foods; Most processed breads and cereals contain little fibre which is the calorie free component of plants that fills you up, not out! Plus foods rich in fibre help control blood glucose (sugars) and insulin levels.

D. Lack of Sleep; This can decrease the odds of shedding fat and keeping it off.

E. Lack of Water; It is needed to flush the waste products out of your body and also aides in the process of protein. Also is needed to transport nutrients to your muscles and finally it helps to digest food which will keep your metabolism going.
How to calculate your daily water intake? It is usually half of your ideal body weight in ounces per day (8 - 8 ounce glasses for the average person) and no... juice,tea, etc does not count.

F. You are what you eat as exercise alone will not get you in shape as common sense says you can not consume more than you burn. Also eating smart by spreading your meals at least 2.5 hrs apart as the body cannot absorb or use all of the protein/carbs at one time, plus to replenish after training within 20mins that helps replace the nutrients and repair muscle.