GETTING FIT

A T H L E T E S AN D P

E O P L E AS P I R

I NG T

O LO S E

W E I GH T

Peter D. Christatos

• Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports

• Walking/Riding a bike instead of driving • Using the stairs instead of an escalator or elevator• Walking up the stairs just 2 minutes a day helps prevent

weight gain. It also helps the environment

Physical Activity

• Make sure to follow the food pyramids• Eat a variety of foods to acquire the right

amount of nutrients • Eat foods from each of the six food groups

80% of weight

loss comes

from your diet

Clean Eating

http://www.choosemyplate.gov/

Avoid late night snacks

• 2 1/2 cups-3 cups of vegetables per day• vegetables may reduce the risk of cancer and other

chronic diseases.

Vegetables

• 2 cups of fruit per day• Number one source of antioxidants• Reduce the chance of heart disease, high blood pressure, high

cholesterol

Fruits

Oils• 6-7 teaspoons of oil daily• Source nuts, cooking oil, salad

dressings• Contain essential nutrients

• Great source of protein• consume approximately 5 to 6 ounces of protein foods• meat, fish, eggs or beans• Consuming too much meat can heart disease

Meats/Fish/Poultry

• Milk, yogurt, eggs are all great sources• Calcium promotes bone growth• 3 cups daily

Dairy

Grains• Bread is a main source of

grain• 8 ounces daily

Hydration

• 8 ounce glasses of water a day• Water transports nutrients, removes waste, and hydrates

the body• Water makes up 70% of your body mass

• You should be getting 8 hours of sleep a night

• Helps with muscle recovery

No sleep can cause

weight gain

Sleep

• 30 minutes of physical activity a day• Running, swimming, jogging, sports

Exercise

• 2-3 days per week• Perform a minimum of 8 to 10

exercises that train the major muscle groups

• Should not be more than an hour long

Weight lifting

promotes bone

strengthWeight lifting

Bench, Push Press, and Squat are all great types of lifting

• 3-4 days a week• 30 minutes a day of moderate intensity• Major role in weight loss • Treadmill, elliptical, or jumping rope

Cardio

• Basketball• Football• Soccer

All are great ways to exercise

Sports

• Sessions with a health professional • Trainers are located at any local gym• Will help individuals reach fitness

goals

Personal Trainers

• Exercise improves mood

• Controls weight• Reduces risk of

disease• Boosts energy

Benefits of Exercise