THE QATSPY® Quapaw Aviation Tiger Sports & Performance Reporter
By: Charles W. Boatright, President of THE QATSPY®
HAPPY & A PROSPEROUS NEW YEAR TO YOU!– Time is the most Precious Commodity We have in Life; because of its Bearing/Impact on Our Lives. Those that appreciate the value of Time and what it provides are those that can make the most of Time.
Here’s the best piece of advice that I can give you for reaching two of your New Year’s Resolutions, of losing weight and getting into better shape. In a span of two weeks you are going to either make a commitment to stay with and persevere toward your New Year’s Resolutions or ditch them totally until next year.
You are going to have to use time to determine two important parts of your health and fitness- ONE 15- minutes to reach and maintain your Target Heart Rate (THR); and TWO- Time when you eat your meals.
One of the most significant means of gauging our success in life is how efficiently we can accomplish a certain task or objective in a certain span of time. Timing is everything when it comes to your health and fitness. Not only for you to achieve your New Year’s Resolutions, but more importantly the time to raise your heart rate and the time you eat your meals. These are very important factors to your success.
Have Time of Your Life for Your Health and Fitness
So you just made two of the most popular New Year’s Resolutions, to lose weight and to get into better shape. But time can be your biggest alley or your biggest opponent. It is based on how you use your time to improve your health and fitness.
Even our health is measured by time in our heart rate (beats per minute) or how many times we can perform reps during our workout sessions. Time also impacts our eating schedule.
Reach Your Target Heart Rate to Achieve Your Health and Fitness Goals
I use time to measure my workouts in order to get my heart rate up to a certain level, called Target Heart Rate (THR), over a period of 40- minute during my routine workout session that I do 6- times a week in my home gym.
Your Target Heart Rate (THR) is easy to figure based on your age- Take your age and subtract it from 220, then take 80 percent of that figure, for your THR. You want to reach your THR for at least 15- minutes during your workout sessions. For example, I’m 66- years old in this photo, so my THR = (220-66) x 0.80 = 123 beats per minute during my BRAC (Basic Routine Aerobic-Cardio) workout period, this is the first 20- minutes of my workout, shown above.
So why is THR is important to your fitness workout, the THR is when your body can burn that stubborn belly (or subcutaneous) fat and Visceral fat that is more dangerous to your health and fitness. I enjoy riding my bike and walking as part of my workout in lieu of running. I ride my bike due to my four (4) knee surgeries and hip replacement. I was medically discharged from the U.S. ARMY due to these injuries.
Bike riding is an excellent element to include in your normal workout session. But if you want to see an impact on your health and fitness, you will need to reach at least your Target Heart Rate (THR) while riding. For best results from your workout, you will need to reach your Optimum Heart Rate.
A leisure bike ride is enjoyable, but you will not achieve the health rate and level of fitness you need to meet your New Year’s Resolutions. You will need to reach at least your THR during your bike rides and doing other aerobic-cardio and strength training for a minimum of 15- minutes.
As part of my MELIORA DIET & FITNESS Program, I have what I call the MACS (Metabolic Aerobic-Cardio Strength) Fitness component. In the lead up to my bike ride element. I want to reach my Metabolic THR with my aerobic-cardio and strength training as noted in my video below before my bike exercise.
Turbocharge Your Health and Fitness
I have both a stationary bike and a mountain bike that I use as a major part of my fitness program for 20- minutes. My stationary bike allows me to monitor my heart rate while I’m exercising, see below my heart rate.
When I’m riding either one of my bikes, I want to turbocharge my bike ride by reaching what I call my Optimum Heart Rate (OHR). To reach my OHR, I don’t take a percentage of my age minus 220. I just figure my OHR based on 220-66= 154 beats per minute. But you will need to check with your doctor before you start this or any fitness program or Diet!
Below was an AB Challenge that I did after a photoshoot we did in our hangar on December 21st, 2023. Remember, I’m 66- years old. If your New Year’s Resolution was to lose weight and get into better shape, the MELIORA DIET and MACS Fitness provides another time element. Well how about achieving both your health and fitness objectives, and how about dropping years off the age of your skin, as well. That is time we all would like to have back, or least, looking years younger, if not decades younger.
Now for the Major Part of Reaching Your New Year’s Resolutions
DON’T MISS THIS IMPORTANT FACTOR about your Health and Fitness!
Eighty percent (80%) of your weight lost and getting into better shape will be your DIET! So, before you spend long hours per week working out in your gym, consider another time factor of WHEN (between 9 a.m. – 6 p.m.) and WHAT (DAC score of your food at or below 3.25) you eat.
Our bodies operate based on Circadian Rhythms where your body functions best like sleeping patterns. This type of Circadian Rhythms applies to your diet. Our body maximum time its metabolizes our food is at 2 p.m. We need to use the 5-2-4 Meliora (Latin term for better and improve) for a diet program to lose weight and get into better shape. five hours before 2 p.m. and 4 fours after 2 p.m.
You can turn your body into a Turbocharged calorie-burning juggernaut just by deciphering nutrition labels to determine food that is at or below a DAC score of 3.25; and eating between 9 a.m. – 6 p.m.
I Dropped more than my Weight and my Age
Below are results from my last physical on August 30, 2023 at age 66:
Blood pressure- 115/61
Blood Glucose- 109 (Non Fasting)
Total Cholesterol- 158
Waistline- 28.50″
Weight- 148 Lbs.
BMI- 18.75
There aren’t many diets out there on the market that will allow you to turn in numbers like these above, especially an age-defying diet. I’m not on any medication of any type to have numbers like this.
Reach Your New Year’s Resolution by purchasing The MELIORA DIET & FITNESS Program, Below:
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