Get Active Your Body Needs You!: Simple and Easy Step By Step Guide to Better Health and Fitness
by Bob Lloyd
GRAB A COPY HERE: https://evolveglobalpublishing.com/show-book/B01E0RWGMS
- The Importance of an Active Lifestyle for Australians: This book passionately argues for Australians to adopt healthier lifestyles by emphasizing the importance of regular exercise and good nutrition. It ties this message to a sense of national pride, suggesting that being active is inherently Australian.
- Achieving Holistic Well-being: The author, Bob Lloyd, argues that true health encompasses physical, social, mental, and moral well-being. He encourages readers to strive for improvement in all areas, suggesting that a balanced lifestyle is key.
- Overcoming Excuses and Maintaining Motivation: Lloyd tackles common excuses for not prioritizing fitness and provides practical advice on staying motivated. He emphasizes the importance of setting realistic goals, celebrating small victories, and developing a positive attitude.
Key Ideas and Facts:
- The Active Person: Lloyd defines the "active person" as someone who incorporates regular exercise, a balanced diet, and a positive attitude into their daily life.
- Exercise Prescription: The book provides practical advice on designing a personalized fitness plan, including information on target heart rate, training zones, and choosing enjoyable activities.
- Stages of Fitness: Lloyd outlines different stages of fitness progression, highlighting that it takes time and consistent effort to see significant results.
- Nutrition: While acknowledging the vast and often confusing world of nutritional advice, Lloyd offers simple, common-sense guidelines for healthy eating, emphasizing whole foods and mindful consumption.
- Cardiac Risk Factors: The book stresses the importance of understanding and managing cardiac risk factors, highlighting the multiplicative effect of multiple risks.
- Ageing and Over-the-Hill Syndrome: Lloyd challenges the notion that age dictates fitness levels and encourages readers to maintain an active lifestyle throughout their lives.
- Weight Loss: The book emphasizes sustainable weight loss through gradual calorie reduction and increased activity, discouraging crash diets and promoting a balanced approach.
Notable Quotes:
- "Good health is nothing more than your birthright! But to be healthy, you have to live healthy."
- “Don’t Excuse Yourself, Exercise Yourself”
- "Th is book is more than yet another ‘how to exercise and eat better for a healthy life’ paperback. Bob Lloyd rather blatantly weaves his version of what it means to be an ideal Australian, complete with a set of values and morals, into his activity/nutrition message." - Foreword by Barry Tuddenham
- “Use your brain, not your taste buds to select your diet”.
- “Never give in, Never give in, NEVER GIVE IN!! Go on; try it, go on; try it, GO ON; TRY IT!!”
Overall Impression:
This book provides a passionate and practical guide to achieving a healthier lifestyle. While the strong Australian nationalistic tone may not resonate with all readers, the underlying message of taking responsibility for one's health is universal and timeless. The book's strength lies in its straightforward approach, offering achievable steps and encouraging readers to embrace a more active and fulfilling life.
Get Active Your Body Needs You!: An FAQ
1. Why is it important to be physically active?
Physical activity is not just about being sporty; it's crucial for everyone's well-being. It offers numerous benefits like:
- Improved physical health: Reduces the risk of heart disease, stroke, obesity, type 2 diabetes, and some types of cancer.
- Enhanced mental health: Decreases stress, anxiety, and depression while improving mood and sleep.
- Increased energy levels: Boosts your metabolism and oxygen intake, making you feel more energetic throughout the day.
- Better self-esteem: Achieving fitness goals can significantly improve your self-image and confidence.
2. What are the stages of getting fit, and how long does it take to see results?
There are distinct stages when you embark on a fitness journey:
- Stage One (Weeks 1-4): You might feel worse than before as your body adjusts to the new demands.
- Stage Two (Weeks 5-12): Your body starts adapting, energy levels increase, and you feel more motivated.
- Stage Three (Weeks 13 onwards): Permanent physical and mental changes occur, including increased endorphin production, leading to a natural high and pain relief.
It typically takes three months for lasting changes to manifest.
3. What constitutes an "active" lifestyle?
An "active" lifestyle encompasses more than occasional bursts of activity. It involves:
- Aerobic Activity (3-5 times per week): Engaging in activities like brisk walking, jogging, swimming, or cycling for at least 20 minutes, elevating your heart rate to your training zone.
- Daily Exercise (15 minutes per day): Incorporating stretching, toning, and strengthening exercises into your routine.
- Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, complex carbohydrates, and lean protein while limiting unhealthy fats, sugar, and salt.
4. What is the F.I.T.T. principle, and how does it apply to exercise?
F.I.T.T. stands for Frequency, Intensity, Time, and Type, serving as a guideline for designing an effective workout:
- Frequency: How often you exercise per week (ideally 3-5 times for aerobic activity).
- Intensity: How hard you're working during exercise, measured by heart rate or perceived exertion.
- Time: Duration of your workout (aim for at least 20 minutes of elevated heart rate).
- Type: The kind of exercise you choose, ensuring variety to challenge different muscle groups.
5. I'm not a "sporty" person. Can I still be active and achieve good fitness?
Absolutely! Being active doesn't require athletic prowess. Find activities you genuinely enjoy, like dancing, gardening, or taking brisk walks in nature. The key is consistent movement that elevates your heart rate and challenges your body.
6. I'm concerned about my weight. What's a healthy approach to weight loss?
Sustainable weight loss involves a two-pronged approach:
- Calorie Deficit: Consume fewer calories than your body burns. Aim for a gradual reduction of 500-700 calories per day for a safe and steady weight loss of 1-2 pounds per week.
- Increased Physical Activity: Engage in regular exercise, especially aerobic activity, to burn extra calories and boost metabolism.
Avoid crash diets, as they are often ineffective and potentially harmful.
7. How can I stay motivated to maintain a healthy lifestyle?
Staying motivated can be challenging, but these tips can help:
- Find an Exercise Buddy: Working out with a friend provides support, encouragement, and accountability.
- Keep a Fitness Journal: Track your progress, including your workouts, diet, and how you feel. Seeing your accomplishments can be highly motivating.
- Set Realistic Goals: Aim for gradual improvements rather than drastic changes.
- Celebrate Your Successes: Reward yourself for reaching milestones to stay positive and motivated.
8. What are the core values of a "Fair Dinkum Aussie," and how do they connect to health and well-being?
"Fair Dinkum Aussie" values extend beyond fitness to encompass a holistic approach to life:
- Respect: Treating everyone equally, regardless of background or differences.
- Responsibility: Taking ownership of your actions and choices, including those related to health.
- Honesty: Being truthful to yourself and others, especially about your fitness journey.
- Caring: Showing kindness and compassion, fostering supportive relationships that contribute to well-being.
- Friendly: Being approachable and inclusive, creating a positive and encouraging environment.
- Fair: Acting with justice and equality, ensuring everyone has the opportunity to achieve good health.
These values promote a sense of community and shared responsibility for well-being, creating a more supportive and encouraging environment for everyone to thrive.
