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Is Exercise Alone Enough?

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Exercise is one of the best forms of preventive medicine for the human body.  Maintaining a regular exercise regimen helps our bodies rejuvenate by flushing out toxins, increasing bone density and improving body composition.  Starting a fitness program is a great step in living a healthy lifestyle, but to get the most out of your time and effort in the gym, exercise must be met with proper nutrition.  The feeling of working hard but not seeing the results is discouraging.  Achieving desired, long-term results can only occur by exercising AND eating healthy.

Our bodies depend on a balance of carbohydrates, fats, proteins, vitamins, minerals and water to maintain optimal function. The keys to healthy eating are adequacy, balance, moderation and variety.

Adequacy – Consuming the appropriate amount of calories, fiber and essential nutrients needed.

Carbohydrates – 45% – 65% of daily calories
Fat – 20% – 35% of daily calories
Protein – 10% – 35% of daily calories

Balance – Selecting items from multiple food groups: grains, vegetables, fruits, legumes, meats and dairy.

Moderation – We like to use the 80/20 rule – making clean food choices 80% of the time and enjoying favorite foods 20% of the time. (But even enjoying your favorites should be done in moderation).

Variety – Consuming a variety of lean meats and fish, fruits and vegetables with different cooking techniques, and incorporating new flavors will make it easier to maintain proper nutrition.

Practicing the four keys to healthy eating in combination with regular exercise will help you reach your goals faster, and maintain them.  You will greatly decrease risk of obesity and developing chronic diseases such as hypertension, diabetes and more.  Be sure to check out our recipes and healthy tips to help you achieve your goals!

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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Health Tips

IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Health Tips

Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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