Home
>
Weight Loss
>
The R Factors - Your Answer For Getting To The Perfect Body For Fitness And Health

The R Factors - Your Answer For Getting To The Perfect Body For Fitness And Health

Building a Perfect Body for Body Perfect Fitness and Health Is just Four Factors Away!!! The R Factors!!!!

What are they?

Rev up

You must incorporate an on-going Aerobic (with oxygen) exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone. Aerobic (with oxygen) exercise will definitely improve your Body Perfect Fitness and Health as well as make your heart stronger so your whole body can work more efficiently.

Ultimately more oxygen will flow through your body and reduce the risk of depression and anxiety as well as increase your good cholesterol (HDL) and reduce the risk of heart related disease. Think about it!! Lower your risk of heart disease, diabetes, high blood pressure, stroke, heart attack, and just for a little body movement for 30 minutes 3 times per week. Where do I sign up?????

What is your target heart rate you ask?

Well first of all the type of exercise does not matter. You may walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic (with oxygen) state.

Getting your heart rate up to and maintaining a range of 65%-80% of your MHR (maximum heart rate) for 20-30 minutes. Keep in mind that your body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!

To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.

An Example:

I am 43

220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.

My goal is to keep it between 65%-80% of that 177 maximum for my age:

177 X 65%=115
177X 80%=142

So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the

R FACTORs for a Perfect Body
@
Body Perfect Fitness!!!!

Resistance

Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Perfect Body forYOU Body Perfect Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn more FAT!!!!!!

Retrain

How you eat and what you eat!!!! Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, are good complex carbohydrates and that incorporate the right type of lean proteins, will provide a well rounded nutritionally sound eating plan that keeps your blood sugar in check throughout the day.

Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in trans-fats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding, because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one other important factor.

GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential. Every meal I incorporate the following great low glycemic veggies:

Broccoli
Asparagus
Spinach
Green Beans

So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.

Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.

Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.

Focus on Fiber!!

When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??

I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.

Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbohydrates for keeping your energy level up and helping refuel your body. Also remember a lot of foods that brag about being Low in fat or having no fat, have tons of BAD carbohyrdates. Look at white flour products like plain white breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients, help elevate your insulin levels and blood sugar and help you store FAT!!!

Re-energize

Your body needs time for Rest and Recovery!!! To complete the R factors you need to allow your body to rejuvenate itself from your Resistance training and also your Aerobic training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body parts and make sure that if your body is telling you that you are tired, sore or hurting, DO NOT push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Re-energize and you will complete and support the: R Factors - A Great way to Get Fit @ Body Perfect Fitness!!!!

Robert Adams, Coach for Weight Loss, Personal and Professional Development, Fitness Enthusiast, and Executive Chef, will provide you one-on-one DAILY SUPPORT, as you pursue your life long dream of permanent weight loss and getting back to a healthy lifestyle. There is NO silver bullet, NO quick fix, NO magic pill, NO tricks, NO unrealistic claims, just a sound and proven method that will provide you a weight loss program that Works!

Your weight loss coach will help you each and every step of the way providing you support, motivation, and will teach you the secrets that all slim people know, so that you can lose weight in a healthy way and allow you to maintain your weight and get back to your Body Perfect Fitness and Health for life.

To learn more about Weight Loss and How to manage and control your R Factors visit us at: body perfect fitness-The most comprehensive fitness and health resource online, dedicated to helping improve everyone's overall Body Perfect Fitness and Health!!

Elk Grove (east OF 53) car service from Midway .. Lockport Chicago limo O’Hare

In The News:

Woven City is Toyota's experimental city that is a fully functional environment for people to live, work and play while doing research.

The line between spam and scams is thin. Kurt "CyberGuy" Knutsson details his tips for identifying and avoiding phone scams, robocalls and unwanted solicitations.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents

Kurt the CyberGuy takes you through the steps to easily set your preferred web browser whether you're using a Mac, Windows PC, iPhone or Android.

Google, Instagram, Facebook and weather apps can track your location and use that data to serve you ads; here's what you can do to protect your privacy.

A new debate has emerged about whether airlines should charge passengers based on their weight to help reduce fuel consumption and lower emissions.

Tech expert Kurt “CyberGuy" Knutsson says Hipshipper, which is used by eBay, Shopify and Amazon sellers, exposed millions of shipping labels.

Boxabl’s Baby Box is a 120-square-foot foldable home that can be set up in 60 minutes and has off-grid features. Kurt “CyberGuy" Knutsson says it's designed to maximize functionality.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Major IoT data breach: Mars Hydro database with 2.7 billion records exposed. Kurt “CyberGuy" Knutsson says the breach is a reminder of the risks that come with using IoT devices.

Unitree H1 robots dance at gala, blending AI and tradition. Tech expert Kurt “CyberGuy" Knutsson examines the convergence of cutting-edge technology and traditional culture.

For the first time ever, SpaceX launched a rocket into space from Florida and landed the booster the Bahamas, allowing for future polar-orbit spaceflight missions.

Attackers use caller ID spoofing and AI voices to steal money. Tech expert Kurt “CyberGuy" Knutsson provides seven ways to protect yourself.

Tech expert Kurt “CyberGuy" Knutsson talks about the Genesis GV60 MIV, an electric rescue EV with snow tracks for extreme missions.

Tech expert Kurt “CyberGuy" Knutsson helps you ensure a smooth online experience with a reliable, secure home network setup.

Kurt “CyberGuy" Knutsson talks about Vollebak’s Shielding Suit, which blocks EM radiation, infrared and tracking for privacy.

Even Apple products are vulnerable to cybercriminals, and a new report suggests the owners of Mac products will have to be more vigilant this year.

An inflatable six-person tiny house from a firm called 2001 looks like a space station with its inflatable dome that is transportable and eco-friendly.

Scams cost Americans an estimated $159 billion every year and average about $3,500 in losses per victim. The CyberGuy has advice to protect yourself.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents

Zeekr and Waymo are joining forces for the world's first mass-produced autonomous vehicle, combining an electric vehicle with self-driving technology.

A humanoid robot training center has opened in Shanghai, a big step in China's efforts to become a global leader in robotics and artificial intelligence.

Security experts have discovered that hackers are targeting apps on the App Store to spread malware that steals information from saved screenshots.

A new luxury SUV combines military-inspired design and high-end luxury transportation and includes two military-grade gas masks to protect against chemical warfare.

80% of stalking victims are tracked using tech. GPS trackers, like AirTags, are among the most popular ways to do it. Here's how to protect yourself.