Rufus Albano's Recommended Fitness Plan
- Rufus Ryland L. Albano
- Mar 13, 2016
- 8 min read
This fitness plan will get your heart pumping and your body rejuvenated. Before I start introducing this fitness plan, I would like to point out the following:
There shall be no quitting at any time — never give up!
There shall be no shortcuts — remember that the road to being fit and healthy is a process that requires perseverance and determination.
Every step should be followed and properly done for this fitness and wellness program to work.
Now that the rules have been laid out, I would like to share the fitness diary of Robyn Lawley, an Australian model.
How I start my day
“My days always start early. I have a glass of OJ, my iron tablets and then I’m usually rushing out the door. They’re generally very early, because I prefer working out in the morning - which was easy when I was in NYC because I would bike ride everywhere, even to spin classes! It’s harder now because LA is so hot and I’m dealing with a lot of jet-lag.”
My favourite way to work out
“I love short, intense workouts – the ultimate workout for me is kickboxing. I love anything that involves intervals or sprints, I really don’t enjoy long stints on the treadmill, or anything too repetitive. I've always loved exercise. Even as a kid I was enrolled in pretty much every sport, so without the competitive aspect, I can get very bored quickly. I love my trainer in Australia, Penny Walsh, who is amazing and always pushes me to my limits. Work outs are usually followed by a smoothie or a juice – my favourite is spinach, almond milk, banana and flaxseed oil.”
What I like to wear to the gym
“I love my crazy leggings that I couple with plain singlets or t-shirts. I’m loving how fashionable gym-wear has become, because it gives me an all-day pass to wear my gym stuff! I’m actually in the process of making some active wear for my brand, and similar to my swimwear, I really want to focus on the fit and prints, so that my designs really comfortable and cool.”
My favourite healthy snack
“Generally all types of fruit, my favourite being avocados and bananas. I also love a classic orange juice when I’m on the run.”
The one thing I would never eat
“I’m trying my best to avoid veal, foie gras and lamb products – mostly with the animals in mind. My partner and I are trying to have a few meat-free days a week to slowly wean ourselves of it.”
My number one health tip
“With 93 per cent of adults not eating the recommended daily serves of fruit, my health tip is eat more fruit. Remember that the occasional serving (125ml) of juice with no added sugar can also count to your daily intake. I personally try to eat more like Europeans, who eat and cook with a range of local fruit and veggies. I love their simplistic approach, and they aren’t caught up on negative thoughts when it comes to their food. It’s all about good quality food and everything in moderation.”
Retrieved from: http://www.bodyandsoul.com.au/health/celebrity+profiles/my+fitness+diary+robyn+lawley,39387
Now that I've shared a fitness article, we'll get to the more physical part. This is the fitness plan I recommend you to follow and do in order to stay fit — who knows? You might just be the next Robyn Lawley! :)
Anyway, these are the goals of this fitness program:
To be able to be more fit and healthy
To be able to look healthier, blossom and enjoy life more
To be able to balance and manage your schedule so that you can have equal time for lifestyle improvement, exercise, work and family.
To be able to exercise from time to time and on a regular and daily basis.
To be able to achieve those goals, the following is a fitness plan that is to be done everyday (or every two days) for four weeks:
Preparation and Warm-Up
15 minutes jogging
Jump Rope
3 sets (normal or alternating) for 15 minutes; 5 minutes each
Muscular Strength
Regular Planking (2 sets for 30 to 60 seconds)
Push-ups (2 sets with 15 repetitions)
Regular crunches (2 sets, 15 repetitions per set)
Reverse crunches (2 sets, 15 repetitons per set)
Burpees (10-15 repetitions)
Muscular Endurance (planks)
Low plank (for 30 to 60 seconds)
One leg up (left or right for 15 to 30 seconds)
One hand up (left or right for 15 to 30 seconds)
Now that I've introduced to you my recommended fitness plan, here are some additional stuff that you can do in order to support your well-balanced, active and healthy lifestyle:
Healthy Diet
Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The essential steps are to eat mostly foods derived from plants—vegetables, fruits, whole grains and legumes (beans, peas, lentils)—and limit highly processed foods. These are some guidelines for building a healthy diet. (These tips are taken from http://www.berkeleywellness.com/healthy-eating/food/lists/14-keys-to-a-healthy-diet/slideid_190)
Consume a Variety of Foods
Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in a particular food.
Keep an Eye on Portions
Sure, you can eat all the broccoli and spinach you want, but for higher-calorie foods, portion control is the key. In recent years, serving sizes have ballooned. In restaurants, choose an appetizer instead of an entree or split a dish with a friend. Don’t order anything that’s been “supersized.” When reading food labels, check serving sizes: some relatively small packages claim to contain more than one serving, so you have to double or triple the calories, grams of fat and milligrams of sodium if you’re planning to eat the whole thing.
Eat Plenty of Produce
Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. If you consume more calories, aim for more; if you eat fewer than 2,000 calories, you can eat less. Include green, orange, red, blue/purple and yellow produce. The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, count as vegetables, though are moderately high in calories. Choose whole fruits over juice for more fiber. Frozen and canned fruits and vegetables are good options.
Get More Whole Grains
At least half your grains should be whole grains, such as whole wheat, barley and oats. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “100% whole wheat” or “100% whole grain.” If it doesn’t say that, look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat (also called “white” or “enriched” flour) and/or sugar.
Limit Refined Grains, Added Sugar
The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. On food labels, watch out for “wheat flour” (also called “white,” “refined” or “enriched” flour) on the ingredients list. Also, limit foods with added sugar, such as soda and candy. These are sources of empty calories that contribute to weight gain. Many sugary foods are also high in fat, so they’re even more calorie-dense.
Enjoy More Fish and Nuts
Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Still, it’s best to eat them in place of other high-calorie foods. For instance, substitute olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats.
Cut Down on Animal Fat
Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.
Shun Trans Fats
Trans fats are supplied by partially hydrogenated vegetable oils used in many processed foods (such as commercial baked goods, snack foods and stick margarines) and fast foods (such as French fries). Trans fats raise LDL (“bad”) cholesterol and also reduce HDL (“good”) cholesterol, increasing the risk of heart disease. Since 2006, when a trans fat labeling law went into effect, many food makers have eliminated or greatly reduced these fats in their products.
Don't Worry About Cholesterol
Though a 300-milligram daily cap on cholesterol intake has long been advised, there's abundant evidence that cholesterol in food has little, if any, effect on blood cholesterol in most people. Thus, many experts no longer recommend limiting dietary cholesterol (found only in animal foods, notably eggs and shrimp). The best way for most people to lower their blood cholesterol is to reduce saturated fats (as in meats) and trans fats (from partially hydrogenated oils in processed foods). A possible exception is people with diabetes, who should talk to their doctor about their overall diet.
Keep Sodium Down, Potassium Up
Excess sodium raises blood pressure in many people and has other harmful effects. People over 50, blacks and those with hypertension, diabetes or chronic kidney disease—that’s most adults—should limit sodium to 1,500 milligrams a day (about two-thirds of a teaspoon of salt). Everyone else should aim for less than 2,300 milligrams a day. At the same time, consume more potassium, which lowers blood pressure. Potassium-rich foods include citrus fruits, bananas, potatoes, beans and yogurt.
Watch Your Calcium and Vitamin D
These nutrients are vital for bone health. Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. If you can’t get 1,000 to 1,200 mg a day from foods, take a calcium supplement. It’s hard to consume enough vitamin D from foods, and getting it from sunlight is risky.
Choose Food Over Supplements
Supplements cannot substitute for a healthy diet, which supplies countless other potentially beneficial compounds besides vitamins and minerals. Foods also provide the “synergy” that many nutrients require to be efficiently used in the body. Still, for many people a basic multivitamin/mineral pill can provide some of the nutrients they may fall short on. In addition, many people need calcium as well as vitamin D supplements to meet recommended intakes.
Be Aware of Liquid Calories
Beverages supply more than 20 percent of the calories in the average American’s diet. Some liquid calories come from healthy beverages, such as milk and 100 percent fruit juice. But most come from soda and other sweetened beverages and alcoholic drinks, which have lots of calories yet few, if any, nutrients. Soft drinks are a major source of sugar and calories for many Americans, especially children. Though juice is more nutritious than soft drinks, it’s also high in calories, so most people should drink no more than one cup a day.
Limit Alcohol
If you drink, do so in moderation. That means no more than one drink a day for women, two a day for men. Older people should drink even less. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. While alcohol in moderation has heart benefits, higher intakes can lead to a wide range of health problems. Even moderate drinking impairs your ability to drive and may increase the risk of certain cancers. Some people, including pregnant women and those who have certain medical conditions, should avoid alcohol altogether.
Healthy Recipes (to help reduce bad cholesterol in your body)
http://metro.co.uk/2016/03/08/16-high-protein-recipes-for-when-youre-trying-to-cut-carbs-5706955/
Sample Exercises Which You Can Do and Follow
To conclude, we must remember that all of these are just some of the ways we can stay fit and healthy. It is really up to you if you are to follow this. Keep in mind that you only have one life — it is up to you if you want to live better and be a better person.
As said by the quote, "In the end, we only regret the chances we didn't take."
So act now! Be fit, be healthy and be the person who you want to be today!
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