Now the days are getting longer and the nights shorter, the magic number 21 comes into play. Why 21? Well, 21 December is considered the longest day of the year in the Southern Hemisphere.
Also, scientific studies show it takes 21 days to make or break a habit. Either start your exercise program now or stop those bad habits now. Twenty-one days will show you great results.
Twenty-one percent or below is also considered a good number to have as maximum body fat on the adult male. One can lower one’s body fat by eating a low fat diet consisting of less than 21 percent of the daily nutritional intake in the form of fats and fried foods etc. Now that doesn’t mean eat 21 chips per day or drink 21 beers .There are 21 good foods that we should include in our diet so let’s get started.
Blueberries are great antioxidants and so are strawberries. The rule is the redder the better. Add two kiwifruits a day to your diet. They have been proven to reduce high blood pressure and supply more vitamin C than any other fruit and are also considered an excellent fat burner. Carrots, celery, ginger, watermelon and mint make a great summer drink so place them in the blender with a little ice. Let’s add some bee pollen, lecithin and wheat germ and we are on a roll. Now there are 10 more foods to go so let’s get started in the protein department, considered the building blocks of muscle and body.
Lean beef mince, chicken, turkey or veal are excellent sources of protein. Don’t forget that egg whites are still considered the best source of protein. Try a shake made with whey protein -“ one large scoop usually adds about 21 grams of protein. Now we have five to go so let’s introduce non-fat tofu, lentil beans, tuna, salmon and trout and we have 21.
Let’s also add 21 minutes of a good cardiovascular exercise following your resistance training. Don’t be stuck on one machine. Do a different cardio machine every 21 days.
Remember the FITT principle when training. F stands for frequency -“ train 21 days in a month. I is for intensity -“ try to program the cardiovascular machines to reach a minimum level of 21. T is for time -“ no less than 21 minutes of exercise -“ and T is for type of exercise -“ change machines every 21 days.
Now remember how it was when you hit 21 years of age? How good did you feel? Follow those simple steps and be 21 all over again.
Now that you have followed the 21 game, reward yourself with a nice martini made of 42 Below vodka, divide that in half and you have 21.
Introducing Professor, Dr Marc Eisman B.S, D.C., Health and Fitness Guru U.S.A.
Dr Marc Eisman graduated from Cornell University Deans List in 1975 with a Bachelors Degree in Biology and Life Science. He later obtained a Doctorate in Chiropractic graduating Magna Cum Laude from Cleveland Chiropractic College in Los Angeles, California.
Dr Eisman served as a lecturer in Microbiology and Public Health and Chiropractic Philosophy and later attained an Associate Professorship at Southern California College of Chiropractic. Dr Eisman taught Rehabilitation and Physiotherapy for eight years whilst maintaining a very successful private practice in Beverly Hills, West Hollywood and Sunset Strip, California. Dr Eisman served as the Managing Director of Beverly Hills Rehabilitative Associates for several years before migrating to Australia. He was later promoted to Clinic Director and Assistant Professor. Dr Eisman has published many articles pertaining to health and fitness. He served on the Board of Fitness New South Wales, Gold’s Gym Advisory Board, and participates in research in conjunction with ACON and University of Southern California. He presently resides in Sydney with his long-time partner Dr Stephen Matthews.
Email: [email protected]