The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to eliminate the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.
The program mainly requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It's highly suggested that you first visit your doctor for a health check before starting any weight loss program.
It's important that one should be positive enough to work for the results, when starting on any weight loss program. Some people get impatient easily but long-run effects are guaranteed as long as one sticks with the weight-loss plan at hand.
Stretch, stretch and stretch a few more. A little stretching is needed before actually doing those exercises and working out those muscles, in order to avoid any injury or soreness in your body.
Also trying too hard isn't advisable for anyone. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it won't be much of a challenge.
The first day of the program requires a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you've taken that first step to a weight loss program that could work to your advantage.
By the 2nd day, it's good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week.
On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is advisable, in addition to a good stretch. This lag time should be used wisely though to clear up any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, don't be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If you are able to stick to the program by this first week, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they couldn't see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
Saturday, August 30, 2008
12 Quick Tips to Boost Your Metabolism
A lot of people are interested in increasing their metabolism, and they would give a lot for that matter. Having a high level of metabolism enables one to maintain fat burning and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.
The metabolism of a person is affected by several factors, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, activity levels and personal diet. Metabolism slows due to the following:
loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several methods to fire up one's metabolism:
1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and throw fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
For strength training:
- Increase the amount of repetitions of a particular exercise.
- Add the level of resistance
- Utilize advance exercise techniques if possible
For cardiovascular training:
- Insert intervals between exercises
- Perform cross-training and combine the exercises
- Add up on resistance and speed
2. Eat breakfast. The breakfast is the most important meal of the day and a lot of people are ignoring this fact. Surprisingly, the ones who eat breakfast are thinner than the ones who don't. Metabolism can slow down substantially if breakfast is taken during mid-morning or if one waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week would stabilize blood glucose.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.
10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.
11. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when a bit much is consumed.
12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.
The metabolism of a person is affected by several factors, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, activity levels and personal diet. Metabolism slows due to the following:
loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several methods to fire up one's metabolism:
1. Build up on lean, mean body mass. It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and throw fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
For strength training:
- Increase the amount of repetitions of a particular exercise.
- Add the level of resistance
- Utilize advance exercise techniques if possible
For cardiovascular training:
- Insert intervals between exercises
- Perform cross-training and combine the exercises
- Add up on resistance and speed
2. Eat breakfast. The breakfast is the most important meal of the day and a lot of people are ignoring this fact. Surprisingly, the ones who eat breakfast are thinner than the ones who don't. Metabolism can slow down substantially if breakfast is taken during mid-morning or if one waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week would stabilize blood glucose.
4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.
10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.
11. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when a bit much is consumed.
12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.
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