How Much Sleep Does A 4 1/2 Year Old Need Eat, Sleep and Play to Be Young and Fit

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Eat, Sleep and Play to Be Young and Fit

People have never been fatter, sicker and weaker than they are now. Whenever I travel to the US I am amazed at how many people are fat and grossly out of shape. Canada is getting there too, but seems to be about a decade behind. I was at Walmart here in Calgary the other day and I was literally worried about western civilization.

Why are fat kids now drinking porridge while their parents are loading their shopping carts with cheaply processed poison? Obesity and diabetes are epidemic in North America. Why? Unfortunately, the common response to obesity seems to be drug use and then surgery as a last resort. It’s driving me crazy!

The solution to the obesity epidemic is so simple and free that I don’t see why it’s even a problem. Look, I was fat too, and after a little reading and self-discovery, I never struggled with my weight again. All we have to do is look back before our world changed and conspired to make us fat and weak for profit. Take a look back at how people lived before 30% body fat was considered normal.

Before the Industrial Revolution:

Eat

People ate unprocessed foods. They ate a lot of grains, but their grains were actually healthy, and they were eaten to fill a hungry belly more than anything else. There was a desire for meat, and there were always vegetables next to them.

Don’t listen to anything you ever see on TV about food, especially supposed health food. If it comes in a package and contains some chemicals, it is not healthy or natural, despite what Kelloggs and General Mills would have you believe.

I am a big supporter of the paleo diet and as a result I think you should only eat what nature has provided for humans for thousands of years.

Eat this:

* natural or organic meat

* tons of vegetables

* some fruit

* nuts

* natural full-fat yogurt

* berries

* fish, especially fatty omega-3 fish such as wild salmon

Do not eat this:

* grains

– don’t believe the hype, even the most natural grains are full of phytoestrogens and phytates that actually block nutrient absorption

* milk

– it’s basically chemical sugar water that’s so far removed from what comes out of a cow that I don’t think anyone should drink it

* anything processed (in a package or cover)

* of course alcohol

* sugar

– supports cancer in the body and actually nourishes cancer cells

*maize

– it’s a grain, not a vegetable

– corn derivatives like high fructose corn syrup are killing our children with obesity and resulting diabetes

I should mention that nobody is perfect when it comes to good food, especially me. The goal is to stay as true to the natural diet as possible, so that if you screw it up at a party, you won’t end up in a diabetic coma.

Sleep

Before television and computers, you know what people did after dark? They were sleeping! They slept about 10 hours a day compared to our current norm of 5-7.

In fact, sleep is so important to weight loss and physical health that preventing it was a popular torture method for the Soviets. Your body needs sleep to recover from damage and stress, so you repair yourself. Forget late-night TV and go to bed early. You will lose weight and feel better almost immediately.

Did you know that Cuban Olympic weightlifters slept 9 hours a day and then took a 3 hour nap? I was based on Dan John’s site. They did this to recover from the stress of training and to maintain weight to remain competitive in their class. I actually tried it a few weeks ago and have never felt better. It was amazing!

Exercise/Game

Imagine a world without cars. A world where if you needed to cross a city, you actually went there, even if it took a few days. Maybe you rode a horse instead, but that’s still pretty physical. Not to mention that they actually had to physically work every day to survive. From hunting to building to carrying things, humans burned some serious calories just by living. Today people sit on their bums all day and then they can go to the gym for an hour or so before going back to sitting. If you’re not moving 8 hours a day, you’re not sedentary, so stop thinking your 3x a week gym schedule should lead to weight loss!

You have to train hard and often to be really physically fit. Unless you are an elite athlete, you should vary your activities as much as possible. I recommend six days a week of good solid activity and one day a week of pure rest. Our lives are incredibly sedentary, so six days a week of varied activity won’t be too much if you sleep and eat right. Before you surf to a website that tells you it’s okay not to exercise often and you can have abs, remember that exercise can be fun. It doesn’t have to be hard work. Here is some direction:

* Sprints, 1-2 times a week

* Lift heavy things 3 times a week

* Lift light things for high reps, 2-3 times a week

* Long slow cardio, hiking or biking, not running, 1 time per week

* Play, 1-4 times a week

– do sports, play in the jungle gym, just have fun with your workouts!

* Go up the stairs

* Walk or bike to work

* Go for a walk at lunch time

* Find excuses to exercise without exercise!

To summarize, being healthy and looking healthy is really simple.

Eat a diet consisting of natural foods that are high in nutrients and low in empty calories.

Get as much sleep as possible, 10 hours is a good start. Just turn off the breast tube and go to sleep! Maybe even bring your husband there with you a little early 😉

Exercise hard and often, but make it fun. Join a sports team, go hiking with your significant other, and don’t be afraid to lift some iron to maintain your muscles. Vary your activities so you don’t get bored and walk around.

In short, do the exact opposite of what all fat people do and you’ll look and feel great.

Original article source: http://kettlebellplanet.blogspot.com/2010/05/eat-sleep-and-play-to-be-young-and-fit.html

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