Posts Tagged ‘exercises’

Build Body Strength to Lose Weight

Strength or resistance training exercises are a sure and effective way to lose weight.  Not only do you lose the weight by burning the fat, but you also tighten and strengthen the muscles, shape up and improve the head to toe wellbeing of your body.  Here are some great points to remember that make it worthwhile to consider strength training in a weight lose programme:-

  • Aim to strength train all body muscles and not just the problem area.  Total wellbeing is best achieved by balancing your exercise regime to include the whole body and the benefits will be evident.
  •  Aim to have periods of rest during exercise to avoid fatigue or injury.  The body needs the periods of rest for it to realise the effects of the exercise.
  •  Be persistent. If possible draw up a training programme and aim to stick to it.
  •  Remember weight is often gained over a period of time and so it will take some time before results begin to show.  The temptation is to do too much and to expect immediate result, this will only result in frustration and demotivation.
  •  Have a goal on paper and in mind, then tailor your exercise regime towards that.  Be aware that different goals will necessitate different exercise regimes, for example if you want to lose body fat you would need a different training regime to muscle toning or a person wanting to maintain a certain body weight.

Remember that sensible eating, exercise and rest remain basic aspects of any successful weight lose programme.

 

 

 

 

 

Getting More Practical – Activities Around the House to burn Calories

Many people find it difficult to set aside time for exercise.  There are however great fat burning exercises that you can do in the course of your daily routine around the house or at work that will enable you to burn fat; it need not be one continuous 30 minutes or 1 hour session, but a few minutes here and there will add up to a a sizeable number of calories burned.  Here are just a few examples, be creative to come up with many more suited to your situation.

Burn calories working in and around the house:

1.  When mixing, instead of using the electric mixer, why not do a vigorous hand exercise and bit that mixture with the spoon.  This is a good workout for the upper and forearm and shoulders.

2.  Hand-washing small items and then wringing them yourself gives your hands a good workout.

3.  Give the windows a vigorous clean. Wipe down the doors – the movements are great for stretching the underarms and back and sides.

4.  Give the rugs a good shake and the whole body shakes!

5.  Giving your kitchen a vigorous sweep and mop will clean off dirt and burn off calories.People working

6.  Run up the stairs at every excuse and see how many trips you make up and down the stairs.

7. Take time to handwash your car and see how many calories you burn with the various positions you take in the process…

8.  Take a shower instead of a bath, the standing position and the various washing acts are great exercise movements.

9. Tidying up cupboards, re-arranging furniture are all great workout activities

10.  Give your fridge and shelving a good scrub and the stove and all that shelving – by the time you are done you will feel you have done a bit of a workout.

Take housework as opportunity for a workout.  If you can invest in a pedometer, its great to give you an indication of the distance walked and calories burned.  Keep an activity schedule  and write down all the activities, you will be surprised at how much workout you have done without going to the gym or setting aside workout time.

Reference

Shields A,  (2008) Sport England, 365 Ways to Get Fit, London, Collins and Brown

New Year’s Perennial Challenge, “How Can I Lose Weight?”

Year after year, come new year, there is a zeal to lose weight, gyms are packed, meals are missed, crash diets are embarked upon, various levels of fasting take place – all in the spirit of wanting to loose weight and loose it  f-a-s-t.  Taking drastic measures is often extremely difficult to keep up with; with luck one might manage a few days or at best weeks, then the old routine creeps in and its all back to square one.

The trick is not to take drastic measures, looking at your habits on a daily basis I think is the best starting point, from the time you wake up to the time you go to bed, a critical analysis habits of your habits may give a good indication of habits you may adjust without doing anything drastic and unsustainable.  For example, what time do you wake up?  Perhaps if you get up 15-20 minutes earlier you could do some stretch exercises and sit-ups before taking a shower. What do you drink first thing?  Drinking water first thing is beneficial to cleansing the system and adding a squeezeof lemon juice is particularly benefial.   What about your eating habits, do you take time to chew , what is your plate size? can you squeeze in a good walk – perhaps parking the car further or walking to a bus stop further away,… all these are small changes you can make and see the weight going down – definitely.   For many more practical tips – 101 tips on how to lose weight, check out this link.