There’s no such thing as a perfect body.  We all know this even as we sometimes try to achieve one.  By the same token, there’s no such thing as the perfect diet or the perfect workout.  But we do know there’s a diet and exercise blueprint we can all follow that gives us the best odds for longer, better quality lives.

The best news is you get to fill in the specifics.  You and I can be following the blueprint to the letter and still not eat the same exact foods or do the same workouts.  Fitness is not one-size-fits all.  Which explains why not all diets or workouts achieve the same results for everyone.

To illustrate this blueprint, here’s what one week looks like in the life of a fit person:

The Truly Balanced Diet

Calories (how much?): In the simplest terms, to avoid body fat increase, she aims to consume calories equal to the amount of calories she expends each day.  To achieve this without obsessing over calorie counting, she’s mindful of what she’s eating and how much she’s eating.  She’s learned to recognize when she’s truly hungry and when she’s full.  She understands what a proper portion size of any given food looks like.

Macronutrients (what proportions?): She understands proteins, carbohydrates and fats are the three macronutrients that every human being needs to function and thrive.  She doesn’t want too much or too little of any of them.  She needs about twice as many carbohydrates than proteins and fats combined in a day and aims to consume approximately that proportion of each at every meal and snack.  Here’s what she knows about foods that make up each category:

• Carbohydrates: All fruits, all vegetables (including corn, potatoes), all grains such as oats, rice, quinoa, farro; foods made from whole wheat, barley or rye grains such as breads, cereals and pastas.  {Some grains & produce naturally contain small amounts of protein & fats, respectively.  Sugars & sweeteners like syrups & honey are carbohydrates but have little to no nutritional value and, as such, are known as empty calorie foods.}
• Proteins: Meats; fish; eggs (also naturally contain fats)
• Fats: Plant oils (canola, olive, coconut, walnut, avocado); fish oils; butter; animal fat
• Total Macronutrient Foods: Dairy/milk products, legumes (beans & peanuts), all nuts & seeds contain all three macronutrients

Maximization of Micronutrients (what foods?): Micronutrients are vital vitamins, minerals and other healthy substances (such as fiber) contained in all foods derived from both plants and animals.  She maximizes micronutrient consumption by eating a wide variety of whole produce, grains, meats, fish, eggs, dairy, legumes, nuts and seeds throughout the day.  At the same time, she avoids processed versions of these foods such as juices, processed meats and cheeses and products made from non-whole flours because she knows micronutrients have been stripped out of them and nutritionally deficient sugars and unhealthy fats (industrial & hydrogenated oils) added.

Minimization of Empty Calories (promoting a positive relationship with food): Our fit lady understands there’s room for small amounts of low-nutrient foods in a healthy diet.  She knows that depriving herself of these when she craves them will only cause her to view healthy foods as punishment and make her crave treats all the more, increasing the likelihood she’ll overconsume them at some point.  So, she occasionally allows herself items like soft drinks, alcohol, fried foods, ice cream and pastries knowing she can consume them in modest portions without negatively affecting her health.

A Truly Balanced Exercise Plan

In one week’s time, our fit woman will:

1. Cardiovascular Exercise: She’ll accumulate 150 minutes of moderate intensity (brisk walking pace) or 75 minutes of vigorous intensity (running pace) cardiovascular exercise or an equivalent amount of a combination of the two each week.  She knows that any bout of walking, hiking, running, cycling, elliptical, cross-country skiing, skating/rollerblading, dancing, steps/stairs, climbing, jumping/hopping, rowing/paddling or swimming that lasts at least ten minutes continuously counts toward her goal, even if it isn’t part of a structured workout.  She also knows that some workouts geared toward flexibility or strength, such as fast-paced yoga or Pilates, can count as cardiovascular training as well if it raises her heart-rate continuously for at least ten minutes.
2. Strength Train: She performs weight bearing resistance exercise that targets all the major muscle groups of her body including upper body, core and lower body two or three times per week.  This can be accomplished using body weight or external weight resistance.  She knows that increasing her muscle mass will help keep her body fat from increasing and reduce the risk for injury in her activities of daily living, particularly as she ages.  She understands that strength workouts are best done every-other-day to optimize muscle strength and bone density.
3. Flexibility and Balance Train: She stretches all the muscles she’s worked at the conclusion of each of her cardiovascular and strength workouts.  Additionally, at least one of her workouts has a balance training component.  A yoga or martial-arts based workout will naturally incorporate balance training.  In lieu of that, performing some of her strength training on a single leg or on an uneven surface would train balance as well as strength.
4. Rest: At least one day will have been set aside to refrain from any exercise beyond normal daily activities.  She ensures that she gets seven to eight hours of sleep every night.

I’ve refrained from stating specifically what our fit lady is eating or doing for exercise because the specifics are irrelevant.  As long as we’re staying within our balanced diet parameters and fulfilling the cardio, strength, flexibility, balance and rest goals, it really doesn’t matter what we’re eating, what we’re doing for exercise, when we’re exercising or how long each workout is.  Meeting these goals as many weeks as possible is our best path to a healthy lean mass to fat mass ratio, reduction in the risk for lifestyle diseases and the promotion of good mental health, physical strength and endurance – an ideal week in a fit life.