what are the 5 health-related components of fitness?

So you’re there, you’re reading all this information on social media and elsewhere about your body image and all the reasons you can’t seem to get the things you want. Body image and muscle building. However, you know you should do this for yourself and maybe you really should—but how the hell do you do it?

According to a recent survey*, more than 72% of women in the US have struggled with body image. But let’s back up here.

Are you a woman, age 30 years, and your girlfriend tells you she’s a size 26, yet? Is that normal?

It’s nothing to do with her appearance, but more to do with her inconsistent eating habits.

You could start by just eating you know what.

From the Week Over Diet

Eating According to your current body size doesn’t actually seem to go very far. You could take a 1,000-calorie weightlifting class but you wouldn’t really benefit a lot from it because you didn’t gain that much weight in a short period of time.

However, one diet definitely does.

If you take away the caloric needs of your body, you could actually look terrible. That’s because if you lose a bunch of weight, you also have less energy.

Remember that article on Where to Lose the Most Weight?

“Calories–but actually, more importantly, its heart rate–have something to do with fat burning. And again, why even lose weight if the rate of fat burning will be worse?”

If you can’t lose weight right?

If you can’t get the muscles to come out, no one can tell you what to do and that’s where abs come in. So, let’s work on both of these!

Do More Cardio

There are so many studies on how walking and running help with fat loss (they don’t, by the way.)

But the most applicable walking and running study comes from the Swedish study “Atrodynamics of Walking”, which has been published in the journal Obesity.

Walk more but you might feel a little sore and feel you want to sit down on the couch on most days. No problem.

The best part about this study is that they measured the amount of energy you lost on a walking test. With that, they could track your every step and whether or not your walking helped you lose weight.

To measure your activity level, they used a 3-day average on running to come up with your total energy


Okay, so maybe there’s a little cheating going on here, but good for them!

They also monitored your walking time after sitting for a few minutes. If they run you across the street, they measure your oxygen need.

Then, they sync that amount of oxygen you use for exercise versus your working daily hours. (It’s like 4 minutes for exercise at 7:00 a.m. or 7:00 p.m.)

So, they also measure your baseline metabolic rate.

The more you walk, the less you consume after sitting down. You don’t really see a difference in your level of energy because there’s a pretty big wind differential between that and walking.

But when your office is close to the apartment, you probably walk a bit anyway. If you’re working from home, you don’t need to double your walking number, so it only seems like you’re walking more on the weekends.

The final thing you want to do is remember that 60% of the energy is burned while the walking is happening. If you’re spending just 20 minutes out walking that’s 6 hours of your body being burnt.

I’ve seen it myself!

That’s basically 30-40 minutes of exercise in one sitting and that’s what you have to choose between working from home or working from your couch!

How many hours can a person work between working from home and having a gym membership? Pretty much, not very long at all.

Working out less than 30 minutes a day will cause you to have fewer hours of work on your most efficient day of the week.


If you could cut your caloric requirement to eating only meals, you would actually gain weight but you wouldn’t lose as much during training.

Since those foods tend to be higher in calories, you would actually eat more when training.

As said before, the best way to lose weight is to exercise. So, how do you do that?

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