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How To Become Physically Fit For Less

Updated: Oct 3, 2023


Physical fitness is rather basic compared to the other types of fitness. Physical fitness is how well your body operates, or how physically healthy you are. Physical fitness is achieved through a combination of physical exercises such as sports, cardiovascular activities, and weightlifting. As well as nutrition and rest. All of these are individually important and if any of these are not on point, it will be difficult, if not impossible, to become physically fit. Luckily, at KBH, we are passionate about fitness, and through much trial and error have devised a basic outline in order to achieve optimal health and physical fitness for less.


Step one:

Establish your exercise regime. We recommend you develop an exercise regime with strength and endurance, cardiovascular, and mobility exercises as well as some stretches.

You should do intense resistance training for roughly an hour a day anywhere from three to six days a week, with an emphasis on five. Our

form of resistance training is classic weightlifting in a gym, with simple, heavy compound movements anywhere around the three to twelve rep range. Depending on the movement. We also recommend adding in some lighter, higher rep isolation movements around the eight to twelve range. Other forms of resistance training such as Olympic weightlifting, Calisthenics, and CrossFit also work.


For cardiovascular training, we recommend that you train 3-7 days a week. This is all dependent on the length and intensity of training. If you are doing extremely intense, strenuous training like long-distance running, you should a lot some days for rest. Whereas If you are doing more leisurely cardiovascular training like running on a treadmill or riding a bike, you could probably do this every day.


Mobility exercises are often an overlooked part of fitness but are still extremely important. Mobility exercises will help you avoid injuries, improve movement, reduce pain and stiffness and keep your muscles and joints healthy. We recommend that you develop a small 15 to 30-minute routine comprised of mobility drills and stretches that you practice faithfully every day.


You could also add some sort of hand-eye or something else of the same effect to keep your eyes and reflexes sharp. This is often an underrated skill that many people could benefit from. Hand-eye drills also keep your mind sharp. Remember, your eyes are how you experience the world, so it is wise to exercise them just the same.


Step Two:

Establish your sleep patterns. Sleep is the way your body recovers. Without sleep, all the exercise you do is effectively pointless and debatably detrimental. Sleep has a laundry list of mental and physical benefits. It can improve hormone production, stress levels, as well as many other factors.


The most important thing when establishing a sleep pattern is establishing a time in which you consistently wake up. According to Dr. Jordan Peterson, this can help set your circadian rhythm which will provide consistency in your life as well as allow you to get a deeper sleep at night and wake up feeling rested and rejuvenated.


Another important aspect of sleep is getting enough of it. You should aim for 7-9 hours of quality sleep a night. This is the benchmark amount to allow your body to recover and perform at a high-level day in and day out.

Some tips to maximize and achieve this is to create a relaxing bedtime routine to prepare your body for rest. Avoid screens, caffeine, and stimulating activities in the hours leading up to bed-time. Instead consider reading a book, practicing relaxation techniques, or taking warm bath. It also helps to optimize your sleep environment. Make your bedroom conducive to sleep by keeping it dark, quiet, and at a comfortable temperature. Keep electronic devices away from your bed to minimize distractions and improve sleep quality.


Step Three:

In our crazy, fast-paced, world. This is an often overlooked aspect. They say that abs are made in the kitchen. But in reality, it is so much more. Diet is your fuel to conquer the world. It's everything. What you put in your body is what you get out of it, so if you want to be the best there is, then that's what you must put in your body. The foods you eat affect all aspects of your day-to-day life. So fill it with that premium fuel.


Modern society is full of unlimited trendy diets. All “guaranteed” to help you shed that extra pound and get in the best shape of your life. In reality, these fad diets are often detrimental in the long run. Instead eating a balanced diet comprised of whole foods is often your best bet. As a rule of thumb, the less processed it is, the better off you'll be.


When creating your diet, the first thing you must do is establish the amount of calories you need to consume. Calories are the amount of energy you consume each day. Eat in excess and you’ll gain weight, eat in a deficit and you’ll lose weight. For this, you'll need to establish your health goals, and then plan accordingly. You then can find a rough estimation using one of several calorie calculators online based on body compostion and activity level. Some common apps are My Fitness Pal and Cronometer.

Now that you have your daily caloric goal, you must determine your macros. Macronutrients are Carbs, Protein, and Fats. Start by finding your protein goal. This is roughly 1 to 1.2 grams of protein per pound of body weight. Although I believe one is satisfactory. You then need to calculate your fats. For this, you should eat 0.3 - 0.5 grams of fat per pound of body weight. I would suggest not going below 0.3 grams as it may have severe side effects. The remaining amount of calories in your diet will be carbs. This can be simply done when you remember that protein and carbs are four calories each, and fat is nine.


With your calories and macros planned out, all you have to do now is find foods that fit those restrictions and plan your meals accordingly. You should also make sure that the foods you eat fulfill your body's micro-nutrient requirements. Micro-nutrients are an often disregarded part of diet, but they play a major role in your body's health and recovery.


Congrats, you have now learned how to simply become physically fit. Remember that the most important thing on your physical fitness journey is consistency. Make sure that your regime is sustainable and enjoyable so that you can stay disciplined and see a true, long-lasting transformation. At KBH Health And Wellness, we understand the importance of a holistic approach to well-being. We encourage you to embark on your fitness journey, not only for the immediate benefits but for the lifelong advantages it offers. Whether you're just starting or looking to take your fitness to the next level, we're here to support and guide you every step of the way. Your health is your most valuable asset, and getting in shape is a powerful way to nurture it. Start today, and experience the transformational impact of a healthier, happier you.


Stay tuned for regular blog posts, insights, and community engagement that will uplift, inspire, and guide you toward the vibrant life you deserve. Thank you for being a part of the KBH Health and Wellness family – together, we'll thrive!

Yours in health and wellness,

Kenneth

Founder, KBH Health and Wellness











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