Exercise, The Key To Losing Weight
Exercise is the key to losing weight and keeping it off. The worst thing that you can do to your body is to go on a low calorie diet. Research has proven that they not only don't work but they can be detrimental to your body. This is because your body's response to a low calorie diet is to go into "starvation mode." In this, your body slows down the metabolism in order to burn fewer calories and minimize weight loss. This is just the opposite of what you want to happen.
Most dieters repeat this pattern over and over which causes the "yo-yo" effect. With the yo-yo effect you lose the weight fast, but as soon as you resume a somewhat regular diet you put back on the pounds you lost plus some. That is because your body still thinks that it is starving.
In order to combat this you must implement an activity program into your daily routine to keep your metabolism from shutting down. This will maintain and increase your muscle mass and will increase the enzymes needed to burn fat. It will also increase your cells' responsiveness to insulin, and help your body cope better against stress.
Activity is essential to keep you functioning properly. I know a man who retired from his job 18 years ago. He retired to his recliner and today he cannot walk to bathroom without assistance. He cannot stand or sit in a straight back chair for more that 5 minutes at a time. The Doctor told him that all of his muscles had atrophied, but he weighs 230 pounds. It is a very sad case that could have been avoided if only he was more active.
Why Should I Exercise?
Exercise will not only help you to lose weight, it will also keep you at your maximum health and relieve stress. When you get frustrated at work, or your family is driving you crazy, go out for a walk. You will be amazed at how much better you feel.
When Should I Exercise?
If you can find a specific time of day to be active, it will become part of your daily routine. Plan when to work out, be it in the morning or late afternoon or at lunchtime. It does not matter when you do it, as long as you do it.
What Is The Best Type Of Exercise?
If you are a beginner, walking is your best choice. Begin by taking short walks, 10 or 15 minutes at a time. Then slowly build up to 30-60 minutes a day. Do this for at least 4 days a week. I like to take my CD player and walk to Meatloaf's "Bat Out Of Hell". This is a great soundtrack that really gets me moving. You might prefer something different. But try it with your Walkman or MP3 player. It takes your mind off of the work out, and the time flies.
How Long Should I Exercise?
If losing fat is your objective , then 30-60 minutes per workout is your goal. But start slow and work your way up. Remember the tortoise, slow wins the race. Begin with 10 minute workouts, and work up to your goal. This will prevent injuries, which can foil all of your attempts. As your stamina increases so will your will to work harder. Be careful and don't over do it. You won't lose any more weight by working out for 60 minutes a day instead of 30.
Other Workouts That You Need
In addition to walking, you need to incorporate some sort of aerobic activity into your routine. This type of activity increases your heart rate and makes you breathe harder. This puts more oxygen into your blood stream which helps you cells work more efficiently.
Swimming laps, Aerobics, Dancing, Bike riding, Jogging, and Tennis are all forms of aerobic activity. Start slow and work up to a full workout. You will feel the difference.
Putting More Exercise Into Everyday Life
If you are serious about starting an exercise routine you need to make a permanent lifestyle change. Try to think of ways to incorporate activity into your daily routine. The more you move the more calories are burned. Also remember the old adage "Use It Or Lose It" The longer you remain inactive the more your cells build fat and your muscles atrophy.Once this happens it is almost impossible to regain your previous strength, especially if you are older.
Some Good Activities To Contemplate
When watching TV, get up during the commercials and move around (dust the bookshelves, do some stretching).
Do your own physical work outside (mow the lawn, wash the car, pull the weeds out of the flower beds).
On family outings make some of the activities walking or some physical effort.
When my husband goes shopping he parks in the far side of the lot and walks to the store.
Home Equipment
Think carefully about what kind of equipment to invest in. A treadmill or stair stepper is always a good choice. It is always there and can be used when the weather is too bad to go out. You can also watch TV while you work out.
A good second choice is a rowing machine. Rowing machines provide a total body workout. Legs, arms, back and abs are all used to row. Ans there is no strain on your knees or back
My third choice is a stationary bike. This item will give you a good aerobic workout without putting too much strain on your knees and back. It will get your heart and lungs working, and get all those great little enzymes into your bloodstream.
If you want to weight train, try out a bow-flex machine. Its stress bands will give you a total body workout and help to build muscle mass.
Motivation is key to a good work out. Exercise is not easy to incorporate into your lifestyle, but it is essential.
Here are some tips to keep you going strong.
Get Moving
Today intelligent people are not asking themselves whether they will start to exercise, they are asking when can I start to exercise. You can and do benefit from a moderate exercise routine. It can be painless and it will benefit you.
One of the most common goals of exercise is to lose weight. But exercise also helps all of the systems in your body function properly.
So just don't sit there in front of your computer, get up and go take a walk around the block.
Motivation
1. Find someone to work out with. If you have someone waiting for you it will motivate to to go out and do it.
2. Set Goals! Frequent success keeps you focused and motivated to continue.
3. Reward yourself. Make the reward contingent on achieving a goal. If your goal is to lose weight, reward yourself after you lose 5 pounds(now you can have that piece of chocolate you have been saving).
