The 80/20 Rule of Fitness and Nutrition by Omar Carlo


A Healthy Life…

In the fast paced world we are all living in with our false sense of security and the hypocritical need for immediate gratification, there is hidden in plain sight, the secret to a healthy and well balanced lifestyle.

Ever since the time of our most ancient ancestor, there exist the golden 80/20 rule that basically dominates all areas of our lives. In business, family, health and nutrition this rule must be followed to achieve harmony and balance. Unlike the popular belief of the need to get into extreme exercise routines, yo-yo or super crash diets; the secret to harmony and good health is to follow an 80% nutrition and 20% activity or exercise program. Instead of submerging yourself into a rigorous exercise regime, we should think about adopting a balanced, nutritional diet with the right supplements, vitamins and minerals, meal replacements, healthy snacks, etc. Let’s not make the mistake of skipping meals or even worse not having the most important nourishment of the day which is of course, breakfast. Eating at least five well balanced meals a day it’s a must. Stay with a healthy breakfast, follow it with a simple morning snack; have a hearty lunch; an afternoon snack and close the day with a healthy, balanced dinner. If needed, a small snack before bedtime is also recommended. Yes, that is five to six meals per day!

Meal replacements are totally fine. Shakes, bars, protein cookies, etc, are all options as long as you have the right source. Choose wisely, not all manufacturers are reliable. Anything can be said in advertising. Obtain your supplements from reputable companies that have a track record of results; but most of all make sure you like these replacements so that you can have the freedom to improvise and vary recipes with mix and match flavors to create customized meals that satisfy your palate. If you don’t like it, you won’t stick to it, and that’s true for any program.

Our meals should be filled with flavor, color and fun. If we use the opened, curbed and closed hand rules to visualize portions, we should be able to eat just the perfect amount.  An opened hand of fruits and vegetables, a curbed hand worth of protein and the amount of carbs you can fit in your closed fist. Keep this in mind when you think of portions and you will knock out the stress of calorie counting and measuring. Remember, stress can sabotage even your best efforts.

In regards to exercising and physical activity, make it interesting for you and find a good support system, like close friends, families or exercise buddies. Group fitness is not only the new trend, but it has proven to be the best in  keeping one motivated and consistent.  If you’re not the gym type, find a fitness group in your area that fits your interest. Walking, running, cycling, Zumba, whatever maintains your motivation.

Try to exercise at least 3 times a week and don’t attempt to do too much to start any exercise or fitness program. Find your level of activity and make small progressions towards your goals. Use caution and common sense; it’s always a good idea to check with your doctor before starting any new or increased physical activity.

Don’t try to show off or compete with anybody. Use others only as a visual goal-setting and motivation, not to set extreme or impossible goals (I’ve got to lose 100 lbs. in a month) which will most likely discourage you and push you to quit faster.  Make sensible, achievable goals. Take it one day at a time. Have fun and enjoy the ride. At the end of the day, it’s all about incorporating simple, better habits towards a new and healthy lifestyle.

Always remember the 80/20 rule. Wishing you the best of success!