Maximizing for Health and Longevity

There are to things we all know about the relationship between exercise and longevity:

  1. Exercise can increase your life expectancy.
  2. Exercise can drive back cognitive decline more than anything.

There are best exercises for every goal – whether it be stress reduction, better skin, a stronger stomach or a healthier heart. For lasting weight loss, movement in conjunction with good eating habits and consistency will always be the staple.

No doubt, the hardest part is just getting started but once you get past that, you’ll notice a difference between your expectations and reality. The other 23 hours of the day is where it goes all wrong.

Look at your food.
Seriously, go look at it, that’s where our health starts. Whatever goes into our body is reflected on the outside… sooner or later. The trick is to eat foods that fuel the development and retention of lean muscle, while minimizing added sugars and unhealthy carbs.

If your focus is on weight loss, the make-up of each pound lost is typically 3/4 fat, 1/4 muscle. The best way to protect and prevent loss of lean tissue is to eat roughly 1 gram of lean protein per-pound of  Lean Muscle Level (LML), every day.

Here’s the reality: 1 lbs of chicken breast = roughly 139 grams of protein.

If your LML is 139 lbs and you only ate chicken, you would need to eat 1 lb of it throughout the day. That’s a lot of food.

Take a peek at where you’re at now by keeping a food journal for 4-6 weeks. During the first two weeks, identify any gaps in protein then fill the hole.

In addition to gaps in protein, you may or may not recognize gaps in necessary vitamins and minerals your body needs for fuel — but you’re not alone. The average adult in the U.S. consumes only about 30% of the daily recommendation.

And that’s why most physicians recommend a multi-vitamin and fish oil. 

Consider all of these options when you make your food decisions and of course, minimize unhealthy carbs and added sugar. Don’t overlook closing gaps with dietary support.

Movement.
Movement is the reason a person at the age of 65 can still touch their toes. Walk a full round of golf pain free. Dance at their kids wedding and be there to watch their grandkids take that first step. Movement is life.

Nutrition can only take you so far. You cannot keep up your lean muscle mass without proper strength training. And high levels of lean muscle mass increase your metabolism, which in turn, helps you lose weight and keep it off.

It also keeps you heart healthy and your body ache free.

Koko has a system that specifically targets development of lean muscle mass and an outlet where functional training can keep you moving like you should so you can look great, feel strong and do all the things you love, longer.

The fountain of youth is here and the equation is simple.

Exercise + Right Nutrition = A long and healthy life.

-Nick Konarski
COO & Master FitCoach, Koko FitClub

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