Intro
A healthy lifestyle is one which combines varied physical exercise, a structured and well balanced diet and control over stressful situations. A balance and modicum of control in all aspects of life will help you lead a more fulfilling life and hopefully increase your longevity. But there are obvious areas in which we can elicit more control than others, with diet and exercise being perfect examples. Exercise has been proven to reduce the chances of certain illnesses and diseases whilst informed dietary choices can also support good health and improved vitality. Lastly, the importance of rest and good sleep should never be underestimated as it is during this time that the body grows and adapts to the stresses of everyday life.
Your Diet
A good diet can go a long way towards reducing the risk of illness and injury and promoting a healthy lifestyle. It can also improve your energy levels whilst helping you to maintain a healthy weight. The key to a healthy diet is a variety of foods combining all macronutrients (protein, carbohydrates and fat) and a good selection of micronutrients (vitamins and minerals). All of these nutrients should be sourced from healthy foods, low in salt, sugar and bad fats, and where available sourced from 'real' food.
Breakfast
- 1 bowl of granola with skimmed or semi-skimmed milk
- 1 glass of fruit juice
- 1 portion of fruit
- 1 low fat yoghurt
Mid-morning Snack
- 1-3 slices of whole grain toast with honey
Lunch
- A chicken breast with pesto sauce
- 50g (uncooked weight) of whole wheat pasta or whole grain rice
- Mixed bean salad
Mid-afternoon Snack
Evening Meal
- A portion of white fish in a fresh tomato based sauce
- A large mixed leaf salad
- 1 whole wheat pita bread
- 1 serving of fruit salad
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Supplements
The following supplements have been recognised as being suitable for Healthy Living. These supplements should be taken alongside and in conjunction with the meal plan in the "Your Diet" section of Healthy Living.
Breakfast
- Krill Oil
- Alpha Men
- Trans-Resveratrol
Mid-morning Snack
- A handful of a variety of Natural Nuts
Lunch
- A fruit juice or smoothie containing Coconpure
Mid-afternoon Snack
- 1 serving of Impact Whey Isolate with water or skimmed milk
Pre workout
Post workout
- 1 serving of Impact Whey Isolate with water or skimmed milk
Evening Meal
Training
The aim of a healthy living training programme is to promote physical and mental health, reduce the likelihood of illness and injury and improve longevity. Training should combine resistance exercise and cardiovascular exercise in order to promote all facets of physical wellbeing including cardiovascular, skeletal and immune health.
This training programme is based on a frequency of 3 sessions per week. Attempt to have at least one day of rest in-between each exercise session. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be easy to moderate and should not elicit muscular fatigue upon completion of the specified sets and repetitions.
Day 1-4
Cardiovascular Exercise
Any cardiovascular exercise can be performed for a total of 45 minutes. Your cardiovascular exercise may be a single exercise or combination of exercises and can include running, swimming, cycling, rowing or any other rhythmic cardiovascular exercise. Work should be performed at around 50-70% maximum heart rate.
- Resistance Exercise
- Sets
- Repetitions
- Chest Press
- 2
- 10-15
- Seated Row
- 2
- 10-15
- Squats
- 2
- 10-15
- Leg Press
- 2
- 10-15
- Shoulder Press
- 2
- 10-15
- Abdominal Crunches
- 2
- 10-15
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.