Fitness

Lifestyle

"Health and good estate of body are above all gold, and a strong body above infinite wealth."

Ecclesiasticus 30:15

Hebrew Israelites are a royal priesthood and a holy nation.

We are the examples and rolemodels for the nations


We are disciplined and active people.

We eat and drink with wisdom

We keep our body healthy, strong, fit and beautiful

We do not accept laziness, excuses and overweight in our lives


Below you will find a Body Mass Index (BMI) chart. It will show you if you need to loose weight or gain weight. This index is a basic indicator. Your BMI must be between 19 to 24 (green). In that state you are most fertile and healthy.

YAHUAH wants you to be in your best shape.

When you look at the chart first search your height (leftside vertical of the chart). Then look at the chart and search for your weight (topside horizontal of the chart).


Your BMI must be between 19 to 24 (green).


Your BMI is just a basic indicator.


What you must also check is if you have:


a natural flat stomach (flat without having to pull in)

thick tight thighs

thick tight hamstrings 

thick tight glutes

you can do a cardio exercise for at least 30 minutes without going out of breath

you can do at least 10 pull ups (men)

women at least 5 pull ups

you can do at least 10 push ups (men)

women at least 5 push ups

and you are flexible in stretching.


Than you are healthy


Spirituality is also; taking good care of your body


1Cor.6:19-20

What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?

For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's.

Also keep in mind that there are 3 body types. To be succesfull you need to train and eat according

to your body type. Which one are you?


1. Endomorph: gains fat and muscle very easy, very difficult to stay lean

how to train: do 30 min. cardio exercises every training, training time 60-120 min, 5-6 times a week, only with heavy weights, 10-12 reps

how to eat: 60% proteins, 30% carbs, 10% healthy fats, drink 2-3 liters of water a day



2. Mesomorph: gains fat and muscle easy, but you can also loose it easy

how to train: do 30 min. cardio exercises 2-3 times per week, training time 60-120 min, 4-5 times a week, only with heavy weights, 8-10 reps.

how to eat: 60% proteins, 30% carbs, 10% healthy fats, drink 2-3 liters of water a day



3. Ectomorph: gains fat and muscle very difficult, easy to stay lean

how to train: cardio exercises not needed, only train with heavy weights,

6-8 reps, maximum training time 45-60 min. train maximum 3-4 times a week

how to eat: 50% carbs, 30% proteins, 20% healthy fats, drink 2-3 liters of water a day

Also eat the full range of vitamins and minerals daily

modest holy fitnes skirt

modest holy swimdress: Yes it really is a swimdress!

modest holy swim outfit

Modest Workout routine for women wearing calve/ankle length skirts


train lower body with heavy weights

4 sets of 6-12 reps per exercise (mass building and toning)


front squats

back squats

bulgarian lunge

leg extension

leg curl

deadlifts

single dumbell squats

seated pistol squats with dumbells

seated squats with dumbells

goodmornings with dumbells

knee height step ups

lunges with dumbells

calve raises with dumbells


train upper body with light weights

4 sets of 30-40  reps per exercise (toning)


push ups

pull ups

biceps triceps shoulders with dumbells