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How To Get Started With Exercise: The Magic Pill Of Your Weight Loss Program
Dieting? The Real SecretYour Non-Conscious Mind is 98% of your full power. Your Inner Knowing is about 986,743 times more powerful than your non-conscious mind ..... In a previous article, I mentioned the weight loss mantra of
"Eat Less... Move More" and I wrote about how to choose the diet
plan that could help you eat less. In this article I will
discuss the "move more" part of the equation.
Starting and maintaining an adequate exercise program really is
the "magic pill' which will jump start your weight loss program
and make it easy to maintain your new weight after you reach
your goal.
If you are not exercising on a regular basis, check with your
Doctor first, he or she can give you guidance on what types of
exercise would be safe for you to start with. Start small, doing
just a little is far better that doing nothing.
Almost without fail, those who lose weight without including
exercise, take a lot longer to reach their goal, they are also
the ones most likely to regain all of the weight they lost and
possibly even more.
What are the excuses for not exercising?
Can't afford expensive equipment... there are many exercises
that require no equipment.
Can't afford to join health club... there are many exercises
that do not require belonging to a health club.
Don't have time...y ou can exercise in small time increments, as
little as 5 minutes at a time, 5 or 6 times a day, while not the
preferred method, can still be effective.
Possibly the easiest, least expensive and one of the most
effective exercise programs is simply walking. Nature gave us
all of the equipment we need, all you need to add is a good pair
of walking shoes, and the determination to improve your health.
You don't have to start with a long walk or a fast walk. If you
are not walking now, no matter how much you start with will be
more than you were doing. If you are really out of shape, maybe
only 5 minutes is all you can do at once, that's okay, do 5
minutes today, 6 minutes the next day and so on.
Here are some easy ways to start walking more, without thinking
about it:
Park at the back of the mall parking lot. Park a few blocks away
from work, or get off the bus a few stops early.
Use the stairs instead of the elevator or escalator. You should
shoot for 20-30 minutes as a minimum and really as long as you
have time for. You should try to get up to about a mile in
twenty minutes, this will be brisk enough to get you breathing
faster and start burning calories. if you can't carry on a
conversation, you are walking too fast.
Here are some of the health benefits that a walking program can
deliver:
Walking conditions your heart and lungs, helps your body use
Tips For Weight LossFor a healthy body, it is very important to have ideal body weight. Try to reduce your weight ..... oxygen efficiently. Helps reduce weight by burning fat and
building muscle. Burns almost as many calories as running, but
is much lower impact, therefore it is much easier on muscles and
joints. Helps relieve stress, contributes to better sleep and
overall wellness. Boasts the lowest drop out rate of any form of
exercise, you are more likely to stick with it.
If you find that you get bored with walking, make a game out of
it... how far is it to the next city or town from you? Keep a
mileage log, when you have walked that distance mark it off on a
map, by the time you get all of the way across the your country,
you will probably have reached your weight loss goal, and be
much healthier to boot. Listen to music or the news as you walk.
If the weather gets cold where you live you may want to invest
in a tread mill.
In addition to aerobic exercise, most programs should include at
least some light weight lifting. Recent tests have shown that
senior citizens who participate in some type of strength
training or weight lifting program, have fewer broken bone, have
more flexibility, are in better overall health, and live longer,
there must be a message there. If you are starting a weight
lifting program or strength training, it is very important that
you follow correct form find a coach, or invest in a book or
video to show you the proper technique. Shop at Mega Fitness -
Living With Your DietRecently, I was reading about a diet plan where you throw everything out of your pantry. Although this sounds like great news for ..... the Exercise Equipment Superstore! for books and videos. Or for
a complete web-based program for women, check out the very
popular Denise Austin Fit Forever site.
For extensive information check this site:
ACE Get You Moving The American Council on Exercise (ACE) is a
nonprofit organization dedicated to promoting the benefits of
physical activity and protecting consumers against unsafe and
ineffective fitness products and instruction. For more
information on ACE and its programs, call (800) 825-3636, or go
to their Web site.
Which is best, aerobic exercise or weight training? Whether
you're trying to lose weight, get into shape, or just stay
healthy, both types of exercise are important for different
reasons. Aerobic, exercise conditions your heart and lungs,
helps lower cholesterol and blood pressure, and improves your
endurance. Weight, or strength, training helps prevent the loss
of muscle, and helps build new lean muscle that burns more
calories by improving and keeping your metabolism going. Loss of
muscle occurs naturally as you grow older. With strength
training, you'll stay strong, and maintain good posture.
Tips for maintaining your exercise program:
Try to get in 30 minutes of aerobic exercise three to five times
a week, and 20 minutes of weight lifting two or three times a
week.
Set aside a convenient, consistent time. Some people prefer
early morning, an added benefit of early morning workouts is
they tend to burn more fat calories. Others find that evening
works best.
Do exercises that you enjoy, walking, swimming, biking, weight
lifting, circuit training etc. are all great for your weight
loss program.
Stick with it... it takes 21 days in a row of doing something,
to form a new habit.
After you've reached your weight loss goal, keep up the exercise
program, this will enable you to easily maintain your weight
loss, with the added benefit of a healthier and less stressed
you.
To Your Health
Jim Newell
About the author:
Jimmie Newell is the webmaster for http://www.To
YourHealth101.com, a health & wellness website, featuring
editorials, tips, information and links addressing many of the
health issues of today.
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