As most of us know, to really see results in weight loss, a sensible
diet and exercise must be combined to achieve maximum results. Some of us believe
that exercise alone will make us thin. We rush off in our brand new sneakers and
try to exercise our butt off. What happens? Does that "spare tire" disappear?
No. So we give up. Others believe that simply cutting out fat in our diets will
create that "to die for" body often seen on television and in magazines.
The truth is that both factors are crucial. Although aerobic exercise is extremely
healthy, it does not help the average person to lose weight, unless combined with
a weight loss diet. Here we will give some simple exercise tips and advice for
those on the quest to lose weight, tone up, and improve health.
get into an exercise routine gradually or you will burn out quickly or even injure
yourself. Try something that is easy for beginners such as regular, steady walking.
Breathing heavier can help you to be healthier, and even a short walk will give
your heart and lungs and major leg muscles a good workout. Try to walk 5 minutes
a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks
until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen
each walk by 3 minutes, or walk faster. This gradual increase will unquestionably
increase your chances of sticking with it.
Another tip is
to exercise in shorter bouts rather than committing yourself to 40 minutes per
day, which can be very difficult to squeeze into a busy lifestyle. Try to find
10 minutes three or four times a day instead. Park your car further than you normally
would or take a walk on your lunch break. Do some quick step exercises while dinner
cooks. Make the exercise fit your lifestyle.
Easy Ways to Incorporate
Exercise into Your Lifestyle:
with your kids! Play some kind of game requiring physical movement. They will
love you for it, and you will benefit in more ways than you can imagine.
are a great way for weight loss "newbies" to begin exercising. Low impact
is best for beginners and is considered the safest level of impact as far as injury
in a message board to gain and give support from others.
a journal of your exercises and foods you eat.
track of your measurements - inches as well as pounds. There is nothing like seeing
your progress on paper.
(weight-bearing or non-weight-bearing) - You can dance in a health club, in a
nightclub, or at home.
Workouts (non-weight-bearing) - Exercising in water helps you feel flexible, strong,
at less risk of injury, and refreshed.
Stretching makes you more flexible (to help keep you from getting hurt), makes
you feel relaxed, improves your blood flow, and keeps your muscles from getting
tight after doing other exercises.
your abs while sitting at your desk. When you exhale, pull your stomach in, pushing
the air out. Pull your stomach in tightly and a little quickly, and then let it
out naturally while you breathe air back into your lungs.
will never regret going to the gym, only that you didn't go.
any part of your body, even for a short time, can make you healthier.
Some of you may
only be interested in exercising in order to lose weight. If so, here's some advice.
No exercise can help you to reduce fat. Exercise builds muscles and can reshape
your body. It does not eliminate fat. If you exercise while dieting, you will
reduce the 'plateau' effect of dieting and thus maintain your rate of weight loss.
But only for as long as you keep exercising. Physical activity uses up excess
calories that otherwise would be stored as fat. The higher our metabolic rate,
the easier it is to lose weight. In this way, exercise helps to overcome the 'plateau'
effect. Muscle cells are 8 times more metabolically active than fat cells. So
the more muscle you have, the less fat you have and the easier it is to lose weight.
If you don't follow a sensible weight loss diet while exercising, you will not
lose weight. Although abdominal exercise is great for strengthening and tightening
the abdominal muscles, it does not help the average person to lose weight, unless
combined with a weight loss diet. So eat sensibly, exercise, and you should see
the pounds drop off.
Focus on the benefits.
Exercise is good for mental health as well as your emotional well-being. Another
way to motivate yourself is to go ahead and change into your exercise clothes,
even if you think you don't feel like exercising. Most of the time, you'll go
ahead and break a sweat since you're dressed for the occasion. It is also important
to avoid over-exercising. If you feel yourself struggling for breath, you are
working too hard. Slow yourself down or decrease resistance. You don't want to
have to forfeit tomorrow because you pushed too hard today. Exercise is by far
the easiest way to improve your health. It helps us live longer, it makes us feel
better and it makes us happier.
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