- Exercise & Fitness
Tips On Exercising & Maintaining A Healthy Weight
America is bigger than we’ve ever been before. Have you been out to eat at a restaurant lately? They give you enough food for 3 people or more! Portion sizes are ridiculous! It’s time to get off the couch, start making better food decisions, and get healthy!
Becoming a healthier person is not easy. You need to want to do it for yourself. We’ve all seen shows such as “The Biggest Loser” where people go on the ranch and lose tons of weight, pulling double digits in one week. That’s awesome that they have that opportunity there, but lets be realistic; while working a full, or even part time job, and then coming home to do house duties, and have a life, there’s no way you can fit 6+ hours of exercise into your schedule. What that means, though, is that you need to make the time you do have count! Even if you’re really swamped one day and only have 20 minutes to do something, it’s so much better than nothing! Don’t tell yourself it’s only 20 minutes and you’ll get nothing done, start moving! Too often we talk ourselves out of exercising because it’s easy to. Take the challenge and start talking yourself into it.
What Do I Do?
Often people use the excuse that they don’t know what to do or their routine before didn’t work. Try again. There are so many things out there to do today it’s ridiculous. There are a bunch of exercise DVD’s and classes you can take at the gym. Insanity, P90X, Yoga, Aerobics, Kickboxing, Ultimate Frisbee, Volleyball, Soccer, Tennis, Step Classes, and Racquetball are all choices you can make while choosing an exercise program. To find out what you need to do to get the weight off is know a little bit about your body. Figure out what your body fat percentage is, as well as your target heart zone. Learn how many calories you need to cut each day from your diet to lose weight. There are so many tools on the internet that you can use to figure these things out, just click on the links to get help.
Lifting? Cardio? Both?
The more you know about your body, the easier you’ll be able to design a plan. For example, do you have a fast or slow metabolism? Do you like running? Jumping? Lifting? You need to ask yourself these questions. If you don’t like to lift, you’ll be less likely to complete the lifting day in your program. Programs such as Insanity and P90X lay everything out for you, so you don’t need to choose. It’s important that you try to do lifting and cardio combined in your workout routine. You are more than likely to see results when doing both. The cardio will be burning your fat, and the lifting will be burning fat and creating muscle. Try doing both at the same time if you can, or alternate the days you do each one.
When people hear that word, it’s almost as if they cringe. They think no more cookies, cakes, candy; the good food. Wrong. Yes, it does mean you need to cut junk, but you can reward yourself here and there. In fact, it’s good to reward yourself once a week with a small treat, such as a cookie after dinner. Or a miniature piece of candy. To go through complete withdrawal just makes you want to indulge, ruining everything you worked for. So go ahead, reward yourself! As far as your regular diet goes, you need to check with a Doctor or Physician for this. Adding protein to your diet will help maintain the muscle you build, while helping to burn the fat. Basically, come up with a calorie number, cut out your junk, eat more vegetables, and don’t go over that number.
- Write down what you eat. It will pain and shame you to write down that you ate that bowl of ice cream. Also, write down what you do for exercise. You’ll be proud to see what you’ve accomplished, and how you keep improving each week.
- Take a day to rest. Your body needs rest too. Don’t exercise really hard for days and days straight. Take one day of rest every 7. You can still go for a walk, or do something light, but don’t do your regular strenuous routine.
- Don’t swear on the scale! Use your body fat percentage as a general guide of losing weight. Just because you are 5’ 7” and weigh 160 pounds, doesn’t mean you are overweight. If your body fat percentage is where it should be (http://lowcarbdiets.about.com/library/blbodyfatcharts.htm), then don’t worry what the scale says. Muscle weighs more than fat.
- Get moving for at least 30 minutes a day. The more you move, the more calories you burn. If you have a desk job, get up every 15 minutes to move around. Walk to the water fountain or down the hall. Just get up!
- Don't have junk food in the house. It makes it easier to eat!
- Always eat breakfast! It's proven that people that eat a healthy breakfast tend to weigh less and have a healthier body!
Now go get moving!