Is your goal to lose weight? Whether you goal is 5 pounds or 95 pounds, you need to add exercise to your daily routine.
The way to reach your weight goal is to attend to you fitness level.
Oh, I can hear the groans.
The fact is, we are simply not active enough.
The fact is weight is based on calories "in" verses calories "out".
If you are gaining weight, you are eating more calories than you are expending.
If you are losing weight, you are expending more calories than you are eating.
It is difficult to lose weight by diet alone.
It is a little complicated, but let me explain.
Your body is used to a certain amount of food to maintain the current weight.
When you cut back on calories, the body thinks you are starving and goes into a conservation mode.
Your weight loss plateaus, you get frustrated and quit.
Don't quit, add exercise.
Regular exercise helps you lose weight and maintain a desired weight.
It strengthens and tones your body.
It help with agility and balance, which will minimize your fall risk.
It helps your immune system to fight infections.
Exercise lowers your risk of high blood pressure, stroke, heart attack and diabetes.
Regular exercise reduces stress and helps you to think clearly.
And, you feel energized.
Here are some points to remember when you exercise: get an exercise buddy, be consistent, listen to your body, start with walking, add weight training and stick with it.
Get an exercise buddy.
It can be difficult to exercise alone.
There are too many excuses that can get in the way.
You're tired, it was a bad day at work, your favorite TV show is on, or you get gabbing on the phone.
Get a girl friend to help you.
Go to the gym together.
You can meet at the local walking trail for lunch.
You both will have a much better chance of success.
First, be consistent.
Set a goal you can live with.
If you are not currently exercising, don't set a goal of 90 minutes of exercise 7 days a week.
That is a set up to fail.
Set reasonable goals.
You can start at 20 minutes 3 times a week.
Do that every week.
After 3 or 4 weeks, increase your time or the number of days you exercise.
You will want to work up to 60 minutes 3-4 days a week.
Listen to your body.
If you have not been doing exercise, check with your doctor or health care professional before you start your program.
If it hurts slow down, and modify your plan.
Getting a trainer can help you start your program at your level an adjust it accordingly as you become fit.
If you experience chest pain or shortness of breath see your doctor.
Start with something simple and doable like walking.
Can you walk 10 minutes away from your house of office? (That means you have to walk the 10 minutes back).
Can you do this 3 times a week? If you can't walk for 20 minutes, can you do 15 minutes? Can't walk? How about swimming? Many pools offer classes for water exercise that are very good.
Once you get into your routine, you will want to find ways to increase your exercise and intensity.
It is a great idea to add strength and weight training to you routine.
Strength and weight training build muscles.
Muscles burn more calories as well as adding tone to you body.
Stick with exercise.
It is you insurance card for feeling great, being fit, attaining and maintaining your healthy weight.
The way to reach your weight goal is to attend to you fitness level.
Oh, I can hear the groans.
The fact is, we are simply not active enough.
The fact is weight is based on calories "in" verses calories "out".
If you are gaining weight, you are eating more calories than you are expending.
If you are losing weight, you are expending more calories than you are eating.
It is difficult to lose weight by diet alone.
It is a little complicated, but let me explain.
Your body is used to a certain amount of food to maintain the current weight.
When you cut back on calories, the body thinks you are starving and goes into a conservation mode.
Your weight loss plateaus, you get frustrated and quit.
Don't quit, add exercise.
Regular exercise helps you lose weight and maintain a desired weight.
It strengthens and tones your body.
It help with agility and balance, which will minimize your fall risk.
It helps your immune system to fight infections.
Exercise lowers your risk of high blood pressure, stroke, heart attack and diabetes.
Regular exercise reduces stress and helps you to think clearly.
And, you feel energized.
Here are some points to remember when you exercise: get an exercise buddy, be consistent, listen to your body, start with walking, add weight training and stick with it.
Get an exercise buddy.
It can be difficult to exercise alone.
There are too many excuses that can get in the way.
You're tired, it was a bad day at work, your favorite TV show is on, or you get gabbing on the phone.
Get a girl friend to help you.
Go to the gym together.
You can meet at the local walking trail for lunch.
You both will have a much better chance of success.
First, be consistent.
Set a goal you can live with.
If you are not currently exercising, don't set a goal of 90 minutes of exercise 7 days a week.
That is a set up to fail.
Set reasonable goals.
You can start at 20 minutes 3 times a week.
Do that every week.
After 3 or 4 weeks, increase your time or the number of days you exercise.
You will want to work up to 60 minutes 3-4 days a week.
Listen to your body.
If you have not been doing exercise, check with your doctor or health care professional before you start your program.
If it hurts slow down, and modify your plan.
Getting a trainer can help you start your program at your level an adjust it accordingly as you become fit.
If you experience chest pain or shortness of breath see your doctor.
Start with something simple and doable like walking.
Can you walk 10 minutes away from your house of office? (That means you have to walk the 10 minutes back).
Can you do this 3 times a week? If you can't walk for 20 minutes, can you do 15 minutes? Can't walk? How about swimming? Many pools offer classes for water exercise that are very good.
Once you get into your routine, you will want to find ways to increase your exercise and intensity.
It is a great idea to add strength and weight training to you routine.
Strength and weight training build muscles.
Muscles burn more calories as well as adding tone to you body.
Stick with exercise.
It is you insurance card for feeling great, being fit, attaining and maintaining your healthy weight.
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