7 components or fitness
Credit: http://justforyouth.utah.gov/health/food-fitness/

Master the 3 Components of Fitness

And Achieve All of Your Fitness Goals

How many ads have you seen in the last week claiming that you can "lose 20lbs in 7 days!" or "Follow this program and transform your body in 6 weeks!"  Fitness, weight loss, and health are not about gimmicks, overnight success schemes, and quick fixes.  Do most of these gimmicks work long term anyways? Although, everyone would like to lose 20lbs in 7 days, wouldn't it be a bigger success if you lost 20lbs in 10 weeks and had the confidence knowing it will stay off forever?  

Fitness is simple.  It's not easy.  But it's simple. If you are going to be successful with fitness you are going to have to change some bad habits, and adopt some new ones.  Taking care of your health and fitness should be a lifestyle. However, if you are willing to adopt this lifestyle you will look good, feel great, and be healthy beyond belief. There are 3 major components of fitness, that if you master, they will have you seeing results, permanently!


While nutrition is a very broad topic, there are a few very simple keys to being successful with what you eat.

Energy (calories) In vs. Energy (calories) Out -If you eat more calories than your body can burn, you are going to gain fat.  This very basic scientific principle is simply and equation of energy consumption vs. energy expenditure.  If you consume more energy than your body uses it stores the excess energy for future use.

If you burn more calories than you consume you will lose fat. If you are consistently in a Caloric Deficit you're body will be forced to use up stored energy to function. 

However, there is a safe and a non safe way to restrict calories.  Simply starving yourself will force your body to adapt to the famine you are putting it through. You're body will slow down  your metabolism, burn off your muscle, and hoard your fat for dear life! 

Eat Real Foods! -REAL foods have one ingredient.  Normally come from nature or from a natural environment.

Your body wasn't designed for fast food and man made processed foods. One of the first documentaries that opened my eyes to the effects of processed food was Forks Over Knives.  I also watched Fat Sick & Nearly Dead, and saw the amazing results Joe Cross received from just eating whole foods!

Track your calories -There are so many apps available nowadays that make tracking your calories easy! Nobody truly enjoys tracking their calories, but if you truly want to see results you have to!

Cardiovascular Exercise

Cardiovascular exercise (cardio) is an essential piece of health and fitness. You're cardiovascular system consist of your heart, blood vessels, and blood.  Your heart pumps over 5 liters of blood through your body every minute!  Your heart is your most important muscle!  Here are a few keys for building a strong heart.

30 minutes a day of cardio exercise is all it takes! -Start slow, even if you need to schedule a 3o minute walk everyday until you can work up to a jog and then jog until you can work your way up to running.  You just have to find away to accelerate your heart rate each day.  

Have fun and Change it up -Cardio does not have to be a drag.  You do not have to sit on a treadmill, bike, or elliptical.  Walk your big dog.  Ride bikes at the beach.  Go for a Hike.  Find ways to have fun with cardio and look forward to your workouts.

Your body gets used to what you do-FAST! You want to change the type of cardio you're doing every couple of weeks.  Change the amount of time you do cardio for.  Change the intensity.  Try Group Exercise Classes, workout with friends, and explore your options.

Resistance Training

Resistance training has to be a staple in your fitness.  Men and Women alike.  Resistance training is the key to a healthy metabolism, healthy joint function, bone density, certain cognitive ability, and coordination.  If you truly want to look great, and live long then you have to be strong.  Here are a few tips.  …and despite the myths, women DO NOT, get bulky from weight lifting. 

Learn how to use your body -A lot of people rush into the gym, or jump on a workout video without truly understanding how their body moves and works.  Begin with basic movements such as push ups, squats, planks, crunches, and other various bodyweight exercises.  

Get a trainer!  If you are new to resistance training, having a personal trainer to teach you the dos and don'ts in the weight room.  A good trainer can cut your learning curve in half.  The right trainer will help you prevent injury, learn good form, and habits. 

Take advantage of E.P.O.C.  (Excess Post-Exercise Oxygen Consumption) -This is the "after burn."  You're body still continues to burn calories days after your initial resistance training session.  This means you are burning calories the day you do the movements and days after - twice the benefit of cardiovascular!

There are many different aspects of the exercise and fitness world.  There are all kinds of theories, programs, and answers out there.  Nevertheless, with these 3 major components of fitness you are prepared to start taking care of yourself!  Continue to learn more about what works for your body and how you can progress.  You now have the tools you need to live a healthy lifestyle.