Posts Tagged ‘exercise’
Everyone’s motto at the beginning of the year seems to be “this is the year I finally ____”. Sadly, most people never reach their goals, whether their goals focus on eating healthier, exercising more, weight loss, or just working on overall health.
P90X • Atkins • Boxing • CrossFit • Weight Watchers• Running • Vegan
None of these exercise programs or “diets” will work out for most people. Why is that? More often than not, there is only ONE thing that is stopping them from seeing success. One thing.
You can hire the best personal trainers and nutritionists in the world. You can be given the best exercise regime and meal plan that is perfectly designed just for you based on your specific goals. None of it will work out for you unless you actually use it. None of it will work unless you are consistent with it.
My advice to you:
• Choose an exercise program that will work for you. Consistently work out. It doesn’t matter if it’s six days a week or three days a week…are you consistent with your exercise program, or do you just give up after a week because you aren’t seeing results? Be consistent and you will see results.
• Eat healthy foods that you enjoy eating. I realize that you may want the occasional treat, and that’s OK. Just remember this: One bad meal doesn’t make you fat…just like one healthy meal doesn’t make you skinny/healthy/fit. Consistently eating bad will make you gain weight, and consistently eating healthy will make you lose weight and keep it off!
Consistency is one of the most important pieces to the puzzle for achieving long-term success.
I think that this card is kinda mean…or maybe it’s just that the truth can hurt sometimes.
…what do you think?
“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~Mike Adams
We only have one body, we might as well take good care of it. I suggest learning how to read food labels so you can avoid toxic ingredients, and learn how to cook food at home. In addition to providing your body with the nutrients it needs, start an exercise program and stick to it. Living a healthy lifestyle doesn’t mean eating well and exercising until you reach weight loss or a particular goal. Living a healthy lifestyle means you eat healthy and exercise regularly because this is just what you do. It’s a way of life. Living a healthy lifestyle will yield positive results.
Eat real food. Exercise regularly. Problem Solved.
If you’re primary fitness goal right now is to lose weight (fat), it’s time to listen up!
The “Fat Burning Zone”
Years ago, many fitness experts believed that if you wanted to burn the most body fat, you need to just do moderate intensity exercises for long periods of time. It’s true that exercising in certain heart rate zones will allow you to burn more calories from fat in a workout, but we know that moderate intensity endurance workouts isn’t the only key to fat loss, otherwise every long distance runner would have very low body fat – which just isn’t the case.
The body will burn more calories from fat during low to moderate intensity exercises (Zone Two: 80% – 85% of Heart Rate Max). However, you burn more calories overall in higher intensity exercises (Zone Three: 86% – 90% of Maximum Heart Rate), which is what matters most when it comes to losing excess body fat because of the fat you are able to burn during and after the workout.
During the workout: If you were to burn 250 calories an hour walking, 60% of those calories burned are fat, that would mean that you would burn 150 calories from fat. If you were to burn 950 calories an hour jogging or running, 40% of those calories burned are fat, then you would have burned 380 calories from fat. As you can see, the lower intensity workout isn’t the most effective workout for overall calorie burn and ultimately, fat loss.
After the workout: You don’t need to exercise in high intensity workouts for long periods of time to see results. The wonderful side effect of utilizing higher intensity workouts is that your body is actually burning most of your calories from fat after you are done exercising, because of the body’s increased metabolism.
How To Reduce Body Fat
It all boils down to this: If you want to reduce excess body fat, you need to understand “The Law of Thermodynamics”. You need to expend (burn) more calories than you consume (eat and drink) to lower your overall body fat.
One of the best ways to burn more calories overall is to increase the intensity - not the duration - of your workouts, since it will boost your body’s metabolism and allow it to burn more fat throughout the day.
I know it’s exciting to finally learn about what you need to do to see the results you’ve always wanted, but first – it’s important that you understand how you can effectively utilize your Heart Rate Zones during your workouts to maximize your results. I highly recommend that you consider a workout program such as Interval Training, that will allow you to workout in multiple heart rate zones.
It has also been shown that if you split up your training into two sessions of equal time in a day, you will experience even more calories burned (through increased metabolism after the workout), compared to doing just one training session in a day. This means that two 15 minute workouts that include high intensity training is more effective than one 30 minute workout with high intensity training. If you can split up your workouts to twice a day, then go for it. Otherwise, exercising effectively once a day will still provide the results you are looking for.
If you want to see results, it’s all about consistency and never giving up.
Benefits of Exercising At Work
If you exercise (and eat healthy), you’ll know that exercising actually increases your energy rather than diminishes it. Studies have shown that those who exercise have additional energy and cognitive function – both valuable qualities to have while on the job.
Many of us sit all day at a desk job – myself included! – and may need a little bit of additional exercise throughout the day to help wake us up! Additional benefits include getting the blood flowing, boost your metabolism, and aide with overall fat burn. Sounds like a win-win for you and your employer!
Here are some quick exercises where you can easily burn some extra calories throughout the day while still getting your job done at work.
Bike to Work
If you live close enough, why not ride your bike to work? You’ll exercise your glutes, quadriceps, hamstrings, and calf muscles on your way to work – which is more than you’ll ever exercise while you drive a car to work.
Don’t want to sweat before work? I don’t blame you! I suggest leisurely riding your bike to work, so you don’t work up too much of a sweat, or you can just consider bringing in a change of clothes for when you arrive to work.
While sitting at your desk all day, you can try using an exercise ball to sit in, rather than a chair. By sitting on an exercise ball, you’ll strengthen your abdominal and back muscles and have improved posture. It’s an easy move that will help burn extra calories, without even realizing it!
You can find plenty of ways to get some extra walking in throughout the day. Do you have multiple printers in your office? Every time you need to print something, make sure to print your work at a location that is further away from you. What about parking your car at the far end of the parking lot? If it’s decent weather outside, you can also just take a walk around the building during a break or during your lunch. You’d be surprised how much every little bit of extra walking really adds up in your overall calorie burn for the day!
Oh. My. Gosh. The stairs are a fantastic way to burn some extra calories throughout the day! I work in a three story office building, so I choose to use the stairs – rather than the elevator – every chance I get! I currently sit on the third floor, so I use the stairs to get to the break room and the restrooms on the first floor! I definitely get to feel those muscles burn all throughout the day.
Going up and down the stairs targets your glutes and hamstring muscle groups, and I suggest taking advantage of any break that you are allowed by going up and down the stairs at your office. You only need to do this for 5 minutes at a time, for may two or three times throughout the day. I have learned that you may need to limit the intensity of this workout, since you don’t want to sweat too much – you are still at work, after all.
A lot of us sit all day long in front of a computer – so when you are able to, try to find time to stand up in your cubicle or office. You burn about 50% more calories by just standing up, compared to sitting down. Even if you can only stand for a couple of hours each work day, the extra calorie burn will definitely add up in the long run (plus, it helps you stay more alert!).
You don’t need coffee – you just need to exercise a little! Don’t believe me? Just try these exercise just once and you’ll know what I mean!