The 4 by 3 food and exercise plan is designed around the simple premise of improving insulin sensitivity and aerobic fitness or maximum volume oxygen capacity (VO2 max) of your teens mind and body.
Whilst this may sound quite complex, in essence it is very simple. Put in its most basic form, it simply means increasing cardiovascular health by short bursts of extreme energy; three or four times in a five to seven minute time frame over four separate days. The other three days are the semi fasting days, hence the 4 by 3 food and exercise terminology.
The buzzword doing the rounds these days is “Intermittent Fasting,” but as previously explained; our Healthy fast and feast plan evolves from this Nations earliest inhabitants, the original Hunter Gatherers.
So the extreme energy bursts are done 4 days a week, followed by keeping a constant movement regime and trying to avoid any reasons for sitting down for extended periods of time on the other 3 days. It is the sitting down that kills us prematurely.
Are we losing our hunter gatherer instincts ?
As man evolved from the hunter gatherer to a more socialised and sedentary lifestyle, life up until midway thru last century involved hard work and constant physical activity.
The advent of socialist regimes with more and more government departments, where bureaucracy piles upon bureaucracy and where hard work and exercise diminishes accordingly; the life of the sitting worker has insidiously crept upon us.
These desk jobs have gone on to become one of the more dangerous aspects of our life and more people are dying by doing nothing other than “sitting on their bums.” The advent of the computer age has further exacerbated this inactivity amongst the young.
When there is no exercise to increase the metabolic rate, the storing of fats and insulin within the body and muscles goes on unabated. It can be reversed however simply by changing some daily habits.
Instead of sitting on the train on the way to work, reading the newspaper or an e-reader. Perhaps try standing and moving muscles, stretching legs and gently arching the back. Even just the action of holding on to the support rail and balancing in the swaying train, helps to increase the metabolic rate and burn calories.
Taking the stairs instead of the escalator, walking one or two blocks to the next bus stop!! Parking your car at least 500 m away from the train station or getting up and moving around from your desk every 30 to 45 minutes can burn up to 500 calories a day.
Any low impact exercise is still calorie burning and is easier and more gentle on the Bod, such as our 4 by 3 food and exercise plan and doing some leisurely to brisk walking.
Mum, Dad and the 4 by 3 food and exercise plan 4 Kids
The importance of the 4 by 3 food and exercise plan is that it is easy. Especially now in our computerised world where many children sit for hours at a time with no exercise at all, this is now more relevant than ever.
It is becoming evident that many behavioural conditions can be modified and even controlled by a correct and healthy diet with adequate exercise that has been implanted early in life. This still all comes down to Mum and Dad.
Just as the home environment is where a child’s dietary habits start, it is also where the blueprint for adequate fitness and healthy activities throughout the day and indeed the week and the rest of a child’s life is implanted.
Just as an elite athletes body performs by muscle memory, so too the brain’s memory of those early active sporting years stays deep within the mind forever. So parents it is up to you as to how long your children live, (after you have gone); by the choices you made for them in their formative years.
Replace junk food kids with Sports mad kids
It is not too late for children who may have got off to a bad start with a bad diet and who could be considered to be overweight, to easily reverse the situation. In fact it is very easy and almost too laid-back to incorporate this low impact and easy to do 4 by 3 exercise plan!!
It does not entail gut busting long hours of pounding the pavement. Here we will go into a short explanation of how easy these exercises are, but just a little hint; they are intense for a short period of time. But stick at it and the results are guaranteed.
The most obvious point to start, is to analyse correct dietary procedures and eating habits. A selection of the correct foods have already been covered in the Healthier tips section of this site. So let’s get down to it.
Have a medical checkup with the family GP before embarking on the 4 by 3 food and exercise plan
First, cutting out junk foods is essential and important for sustaining stable blood sugar levels in a young fast growing body so that the metabolism supports peak Neuro-muscular activity whilst performing exercises and hand eye co-ordination sports and tasks.
Secondly, discuss this exercise plan with your family doctor and have your childs weight, blood pressure, blood sugar and cholesterol levels checked and recorded.
Now the Exercise is the Simple part
The Full 4 by 3 food and exercise plan with meal tables and Exercises are in the Paid Version
If you would prefer to try the Free Ebook then simply Click Here
CONGRATULATIONS on a fantastic start to a life of “Healthier Tips.”
Have another medical checkup
Discuss the improvements that this simple exercise and dietary plan achieves and discuss the results with your family doctor. Now compare your childs weight, blood pressure, blood sugar and cholesterol levels and be prepared for a pleasant surprise and a proud child to hug and congratulate.