How to maintain Maintaining Fitness

Overall fitness requires a bit of diligence and dedication on the part of every individual to pay attention to the body, levels of activity and nutrition that creates optimal performance, in children and adults. Maintaining fitness does not happen by accident, but requires effort when it comes to taking care of your body on a daily basis.

                       Exercise

o        Anyone who wants to remain fit should exercise on a daily basis. This doesn't mean you have to spend two hours at the gym pumping weights or running around the track for miles and miles, but maintaining an adequate amount of exercise on a daily basis. Usually, about 30 minutes of cardio (walking, jogging) a day, in addition to your regular work or home schedule should suffice.

Weight Lifting

o        This doesn't mean you have to be a bodybuilder to be fit. However, weight-bearing exercise is essential for both men and women, especially aging women. Weight-bearing exercises help prevent bone loss and encourage joint strength, which is essential for those predisposed to osteoporosis (bone loss).

Adequate Nutrition

o        Eating a well-balanced and nutritious diet is essential for overall fitness. Diets low in saturated fats and sugar are ideal. The FDA recommends at least 45-65 percent carbohydrates (breads, starches), 20-35 percent unsaturated fat (nut oils, avocados) and 10-35 percent protein (meats, beans, fish) depending on your gender, height and current weight.

How to Train for a Woman's Fitness Competition

Instructions

o        1

Make dietary changes. Most fitness competitors will agree that diet is one of the most crucial elements to a competition-ready physique. Many competitors make changes to their diet 6 to 8 months in advance and really reign in their eating several weeks prior to the contest. To achieve this leaner physique, increase protein and fiber intake. Eliminate unnecessary sugars, white flours and all junk food. Increase water intake to promote healthy body function and fat loss.

o        2

Crank up the cardio. Cardio is an imperative part of the leaning out process. Specific types of cardio will be more effective at burning fat while still maintaining muscle mass. Intervals and resistance-based cardio both help increase caloric burn without consuming muscle for energy. Avoid long consistent cardio sessions like marathon running, which deplete muscle for fuel as you run.

o        3

Increase your intensity during weight training. Weight lifting and resistance training mold the muscles and lean bodies that win fitness competitions. Certain weight training workouts are especially effective for adding muscle while burning fat. Do high-intensity weight training, with heavy weights but a decreased number of reps. This burns more calories and elevates metabolism for longer periods than a high rep exercise with lower weights.

o        4

Learn how to pose. Poses held during competition have a large impact on how the judges view each competitor. Practice poses prior to the competition to become comfortable with the variety of poses and improve balance. Work on a front pose, side pose and back pose. Be careful to focus on posture and holding the pose for a certain length of time.

o        5

Put it all together. The final presentation at the competition not only integrates your diet and exercise changes but also your exterior appearance. This includes makeup, contest suit, tanning and stage presence. All of these items should be carefully planned and practiced prior to the show to ensure that you have a cohesive theme that most confidently reflects your physique. Choose a contest suit that is not only flattering but brings attention to your most dominant muscle tone.