Losing Weight without starving yourself – Part 4
EXERCISE AND WEIGHT LOSS
Even with those “miracle” diet pills, you still cannot lose weight without increasing your physical activity. Exercising in some form will help to burn calories that can be converted into fat and extra weight. This is why you need to devise an effective workout plan that will fit into your abilities and interests.
Most people don’t really like to exercise. For them, it seems too much like work. And it is work, but it doesn’t have to be tedious work. There are ways to exercise doing things that you love to do.
First, you need to choose an activity that you enjoy. Do you like riding your bike as the sun sets in the sky? Maybe swimming is more your idea of fun. Even a good round of golf can be a great form of exercise – but only if you leave the cart in the cart barn!
Once you find that activity, you need to pursue it at a minimum of three times a week for at least 30 minutes at a time. The more you exercise, the more calories you will burn, but you don’t have to be fanatical about it!
Start slowly then increase your level when you feel stronger until you are at a point where you think you are at a high level of intensity. It’s OK to rest at intervals to recharge your batteries, but get back up to that level again until your workout is complete.
The ideal exercise plan is going to involve some form of aerobic exercise sustained for 30 minutes at a time. This could be in the form of an aerobic class or something as simple as taking a walk. This will get your heart pumping effectively so that your body can burn the calories that you have consumed!
When should you do this type of workout? Believe it or not, there is a best time to perform your cardio workout for best results.
We want to tell you that the important part about exercise is that you get out and do it! No matter when you exercise, you will burn fat and calories as long as it’s a good workout. But to get the maximum benefit, try exercising in the morning before you eat your first meal.
Early morning aerobic exercising on an empty stomach has three benefits over working out later in the day.
First, your levels of stored carbohydrates and muscle are at a low when you first get up in the morning. This is because during the night, your body is burning any calories that were consumed at dinner the previous evening by performing bodily functions that occur even while we sleep.
As a result, you’ll wake up with lower carb levels and lower blood sugar levels which is the optimum environment for burning fat instead of carbs.
How does this work? It’s actually quite simple. Carbohydrates are your body’s primary and preferred energy source. When this source is in short supply, your body must tap into its secondary energy resource: body fat.
If you do your exercise workout after eating, the body will burn off the carbohydrates you’ve consumed first. It’ll take a little longer to get to that fat you need to burn.
A second benefit to doing exercise in the morning is called the “afterburn” effect. You’ll not only be burning fat during your workout, but that fat burn will continue on even after your workout is finished. How?
An intense session of cardio can keep your metabolism elevated for hours afterwards. Exercising at night won’t give you that extra metabolic lift because once you go to sleep, your metabolism drops dramatically once you become sedentary. When you sleep, your metabolic rate is slower than at any other time of the day.
The third reason for doing early morning exercise is more emotional than anything else. Your body’s endorphins are elevated when you exercise. It lifts your mood and gives you a sense of accomplishment that will likely stay with you all during the day.
That being said, exercise is something that many consider a tedious chore. We tend to procrastinate and put off doing something we consider to be less than enjoyable. If you commit yourself to morning workouts, you’ll have “gotten it out of the way” freeing your mind from having to do it later. This can create guilt and stress and affect your whole day – don’t let it! Plus, you are more likely to blow off exercising later in the day because you are tired or just don’t feel like it.
You might find it difficult to get up and exercise first thing in the morning. Not everyone is a “morning person”. So how do you motivate yourself to get up and get moving?
First, remember that you are trying to lose weight. You have a goal that you are trying to achieve. That should remain in the forefront of your mind. If you stay focused on your goal, the motivation should come.
Think back to a time when you tackled a difficult task and finished it. Remember how great you felt afterwards. Completing any challenge can give you a “buzz”. When that task is physically demanding, that “buzz” is both psychological and physiological. That’s because your body releases endorphins into your system.
Endorphins are opiate-like hormones that are hundreds of times more powerful than the strongest morphine. Except for endorphins are made by YOU, not a laboratory. Endorphins create a natural high that can make you positively euphoric! Endorphins can reduce stress, improve your mood, increase your circulation, and relieve pain.
This “high” you feel is partly psychological too. When you get up early and get your workout done, you’ll feel a sense of completion that will kick start your day and get it off on the right foot! You will have a sense of completion and accomplishment that will stay with you throughout your day. You’ll feel happy and less stressed when you know that this difficult task is already behind you and you can enjoy what the day has to offer you!
So, you know that exercise is essential to any weight loss program, but what kind of exercise should you do? What kind of exercise is best? We’ve already said that you should choose something you love to do so that exercising doesn’t seem so tedious, but maybe you’re wondering whether or not you should get into the gym and lift the big weights or simply take a walk to get your aerobic exercise in.
There really is no cut and dried answer to this question. Whether you want to bust out the old Tae-Bo tapes, plunk down a bunch of money on a treadmill, or just put on some music and do some leg lifts on your living room floor, the important thing is that you do exercise.
Let’s look at the calorie burning that occurs in certain types of exercises.
The numbers below reflect the number of calories you burn for 20 minutes of participation in different exercises. We should all aim to take 30 minutes of moderate exercise 5 days a week. This can be a mixture of all types of physical activity, anything that makes you slightly out of breath and raises your heart rate slightly.
This table doesn’t only show values for organized exercises, but also for more enjoyable pass times, like walking, dancing and gardening – which many of us enjoy to do.
ACTIVITY
CALORIES
Leisurely walk
80
Dancing
120
Cycling
160
Running
325
Aerobics
140
Weights
140
Cleaning
125
Driving
35
Swimming
100
Tennis
120
Rowing
378
Golf
118
Circuit Training
260
Skipping
100
Gardening
160
Skiing
130
Mowing The Lawn
125
Fishing
114
Basketball
258
Bowling
108
Riding a Horse
255
Walking Downstairs
210
Walking Upstairs
300-500
Roller Skating
315
Having Sex
350
Almost any activity can be a fat burning activity – as you can see from the above chart. Yes, even having sex can burn calories! However, keep in mind that the number given above is for 30 minutes of activity!
Generally, men tend to burn more calories during sex than women do, but if you’re going to incorporate some love making into your workout regimen (and we hope you do!), be an active participant – don’t just lay there and think you’re burning calories.
ONE EXERCISE ROUTINE
So here are a few suggestions for some exercises you can do at home. The best part about exercising at home is that you can do these exercises even while you watch television. No need to give up your favorite programs to get active, just get on the floor and try this workout:
Jumping Jacks – 1 minute
Squats – 15 to 20 times
Push-Ups – As many as you can
Jog in place making your foot hit your butt – 1 minute
Superman – lay flat on the floor on stomach with hands stretched out to the side. Lift legs and chest off the floor and hold for 30 second – 15 to 20 times
High Knees – jog in place lifting your knees as high as you can – 1 minute
Lunges – feet flat on the floor, step forward with alternating feet – 15 to 20 times
Torso Rotation/Twists – 20 times each direction
Side Bends/Reaches – 20 times each direction
Wall Sit – Squat against a wall with your back flat on the wall – sit as long as you can hold it
And that’s it! Do this every day and feel the benefits.
TONING EXERCISES
Need some more exercises? No problem! Here are three exercises that can be used to tighten thighs, buttocks, and stomach areas.
Outer Thigh Lift – Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides.
Inner Thigh Lift – Lie on your left side with your hips and ankles in line with your shoulders, and your right knee bent at a 90 degree angle. Slowly lift your left leg as high as possible, hold, then return to starting position. Do 10 repetitions and then switch sides
Abdominal Crunches – Lying on your back with your knees bent and your hands behind your head, slowly curl your shoulders up putting your chin to your chest. Pause then slowly return to starting position. Do 10 repetitions of these.
Of course, these are toning exercises that will help target problem areas. One problem area many women have is cellulite in the thigh area and other places. Here are some exercises to perform that will help those cellulite areas.
EXERCISES FOR CELLULITE
Lying on your side, do 10 repetitions of each of the following exercises:
Bring both knees forward so your hips are at a 90 degree angle. Straighten your top leg out in front of you while maintaining the 90 degree hip placement. Lift the top leg slowly up about three feet off the ground and then lower.
Straighten both legs so your body is in a straight line. Tilt your hips forward slightly. Lift your top leg about three feet off the ground then lower.
Put your top leg out in front of you on the ground. Move your bottom leg forward slightly. Lift the bottom leg 8-12 inches off the ground and down.
Repeat all three exercises on the other side.
On your elbows and knees, do 10 repetitions of each of the following exercises:
Extend one leg straight back with your toe on the ground. Lift that leg up to the ceiling and then back down. Switch legs.
Lift your knee off the floor. Extend that same heel back and up so that your leg is pointing toward the ceiling and then bring the knee back into you. Switch legs.
From a standing position, do 10 repetitions of the following exercises:
Start with your feet together. Step out in front of you in a lunge position. Touch the ground with the opposite hand. Come back up and step to the starting position. Switch legs.
Put one foot on a step or prop that is 12-18 inches high. Slowly step up and down with the other foot. Switch legs.
You can increase the intensity of this workout by going through it more than once or increasing the amount of repetitions.
WALKING FOR WEIGHT LOSS
Exercises are good for your workout program because they help tone flabby muscles while also burning calories. But aerobic exercise is best to burn fat. A great way to get an aerobic workout is to walk.
Walking is the easiest and most effective exercise we can use in our workout routine. But you need to know more than one foot in front of the other to get the most from walking as aerobic exercise.
Because of how the body draws on fat stores versus other stored energy sources, the first thing you need to do is increase the time you spend walking. While we’ve said that 30 minutes of exercise is good for fat burning, when you walk, you really need to bump this up to at least 45 minutes, but ideally an hour.
Obviously, it might not be possible for you to fit an hour of walking into your busy schedule, but try walking every day allowing a few days for an hour and a few days at 30 minutes. Alternate them, however. If you walk an hour on Monday, walk half an hour on Tuesday, etc.
If you’re only going to be walking for 30 minutes, increase your speed. A leisurely stroll isn’t going to give you that aerobic workout that your body needs, so step it up a bit. But don’t overdo it. If you can’t talk and walk, you’re over-exerting yourself and you should back off a bit.
You can also introduce some type of weight for you to carry when you walk. This could be something simple like a small weight, or you can go to the pantry and pull out a couple of cans of corn! Keep them in your hands as you walk and move your arms back and forth in your strides. Adding weight will also help tone your arms – an added perk!
If you’re walking outdoors, perhaps in your neighborhood, take along a walk-man and play some upbeat music to keep you walking. Not only is it entertaining, it keeps you going as well!
And remember, that all walking counts – even if it’s during a shopping trip to the mall!
OTHER FORMS OF EXERCISE
There are all kinds of ways you can work exercise into your life. You can workout anywhere doing all sort of things.
Playing with children, for example is a great way to get some exercise. When you get down on the floor and play “horsey”, you are giving yourself a heck of a workout – and it is fun for the kids!
Throw a ball around in the backyard and really get into it! Jump on a trampoline, or just play tag! Exercise like this not only give you the physical benefits, it can remind you of the joy of youth and put a real smile on your face!
At work, take the stairs instead of the elevator. When you park in a parking lot, park as far away from the door as possible so you have to walk further.
Use your imagination and you will find ways to exercise almost anywhere!
Many people love the idea of being in a gym surrounded by sweaty people who are lifting weights and using the stair-stepping machine. If this is what you like, by all means, get into the gym.
Weight training gives you the opportunity to sculpt your body by pushing your muscles toward working harder than they normally would.
We suggest that you get the advice of someone in the gym like the trainer or owner to give you some exercises to start out with. They will be the experts in the field for you and will know what works when you’re just beginning a weight training program. They can also help guide you when it’s time for you to “step up” your regimen.
Aerobics classes are another great way to get a terrific workout. You can find classes like these in many, many places, but mostly in gyms and workout studios. Keep in mind that there will be a fee to take these classes, but it might very well be worth it to have the camaraderie that comes with other people sweating along with you!
We highly recommend looking into taking water aerobics. Exercising in the water has so many benefits. You have less stress and strain on your joints, plus the natural resistance of the water will work your muscles more than if you were taking a class “on land”.
Water aerobics can be done by just about anyone – young and old alike. It’s a great alternative to strength training and you won’t have the problem of excessive sweating that many of us just hate! You’ll get an amazing workout and it’ll be fun too!
Many people – the Hollywood elite included – are beginning to advocate Pilates as a very effective weight loss method. This exercise regimen was developed in the early 20th century, but has just now come to global popularity.
Pilates is more than exercise program, it is based on the principles of many different types of movements. It takes some of its movements from yoga, acrobats, stretching, and more. Plus, Pilates concentrates a lot on the mind as an exercise tool.
We can’t tell you how to do Pilates because it’s so involved. That would be a whole other book to write! But there are many helpful tools out there that can help you with a Pilates program if you think that the route you want to go. Look for online web sites, videos, and classes in your area. Once you learn the basic movements, you can then practice them on your own!
So now we know about exercising in order to lose weight, but let’s get back to the most important hurdle in trying to lose weight – the food!
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