Health Flashcards
Ideal Sleep Conditions
1) Warm
2) Quiet, No loud noise in the hour before hand
3) Blue lights, No other light in the hour before hand
4) Empty Stomach, No food in the several hours beforehand
5) Hydration
6) Laying on your left side
7) Comfortable Mattress
8) At a consistent time with consistent hours
9) Read fiction before bed
Ideal Foods
Fruits and Veggies
-Contain chemicals that fight disease, promote brain-heart-lung function, prevent aging effects
The weight-loss process
1) Minimize Calorie Intake
2) Reach a weight-loss milestone
3) Start doing intense cardio
4) Change the type of cardio you’re doing
The weight-grain process
1) Add lifting to cardio
2) Increase protein intake
3) Keep increasing the amount of weight
Minimize Calorie Intake
1) Eat more often/but smaller portions
2) Don’t eat in the couple hours before bed
3) Portion out the snacks at the beggingin of each day
4) No sugar (drinks, candy, deserts)
5) Work as many hours as you can to avoid the food
6) Sleep in super late
7) Be at the library anytime you cant be at work
8) Eat high staity foods so that you wont get hungry later on
9) Get a multivitamin so you don’t need to eat to get the nutrients
10) Drink water in little sips at at a time
11) Stay away from friends
12) Strictly limit your food budget (Invest it all beforehand)
13) Go 100% vegan (lowest calorie food)
14) Carry your own food with you whereever you do
15) Have a gulp of water before each bite of food to help digest
Maximizing Calorie Burn
1) Get a labor intensive job and maximize your hours
2) Develop a good workout attitiude
3) Keep your heartrate as high as possible the entire time
4) Use weights during workout and increase the weight as you go
5) Drink Ice Water During workout
6) Listen to a power playlist
7) Do the Cardio Outside
8) Stretch before your workout
9) Workout with someone
10) Run Instead of walking
11) Wear workout clothes so you can do some quick cardio at a moment’s notice
Key to making good health decisions
Live as though every decidion you make is changing the structure of your DNA
Best supplement you can use
Biotin
-Protects hair, skin, nails, and cellular growth
Key to good nutrition
Consistancy, stick to roughly the same daily diet
Best time to eat
First thing in the morning, after that, you should eat a bite at a time throughout the day
Importance of drinking water
1) Helps digestion
2) Helps cardiovascular system
3) Helps nervous system
4) Helps immune system
5) Helps respiratory system
6) Prevents genetourinary disorders
7) Protects bones
8) Builds muscle
Importance of getting a full night’s sleep
1) Helps digestion
2) Helps cardiovascular system
3) Helps nervous system
4) Helps immune system
5) Helps respiratory system
6) Prevents genetourinary disorders
7) Protects bones
8) Builds muscle
Importance of exercise
1) Promotes digestion
2) Helps cardiovascular system
3) Helps nervous system
4) Helps immune system
5) Helps respiratory system
6) Prevents genetourinary disorders
7) Protects bones
8) Builds muscle
Best source of fats
Canola oil and olive oil
Nutrition before exercise
Small bites of carbs and protien
Nutrition after anaerobic exercise
- Protein
- honey
- chamomile tea
- full night’s sleep
Two key items for your metabolism
Protein and green tea
What do you consume before anaerobic exercise?
A multivitamin
Things you need to eliminate
Added sugar Saturated fat Trans fats Cholesterol Sodium (salty foods) Caffeine Alcohol
Most important part of your daily diet
Whole grains
After that its all about variety (of fruits and veggies)
Ideal way to consume protein
WITH CARBS, every time, no matter what
Which is better for you, fruits or vegetables?
Vegetables -contain more life-sustaining compounds
The kind of foods you want to eat
Whole, unprocessed foods
How should you eat after breakfast?
One bite at a time throughout the day
How should you schedule rest days for exercise
Couple times a week, never consecutively
Best attitude toward exercise
You need to push yourself a little further than what you believe you can do. Set performance goals
Best attitude toward food
Its just fuel for exercise
What variety of exercises should you be doing?
Aerobic, anaerobic, flexibility
Best way to promote the metabolism in the morning
Morning exercise and small portions of carbs and protein
When should you use flexibility training?
Before or after any workout
Before you workout…
Protein
Carbs
Water
Flexibility training
Psychology of exercise habit
It IS a habit. The more you do it, the more you WANT to do it
After any workout…
Flexibility training
Your focus during a workout
Focus on BPM (beats per minute) by going from high intensity to low intensity and back again
Breathing during a workout
Take long deep breaths. Try to maximize lung capacity
Hydration and exercise
Drink water the entire time, try to stay hydrated during the entire workout
