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
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