Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Thursday, April 29, 2010
Monday, April 5, 2010
Stop Exercising And Start Playing
Have you ever berated yourself because you didn’t exercise yet again today? Have you felt that creeping guilt in the back of your mind when you climb into bed knowing you didn’t follow through on your workout plan?
Well, it’s possible that you are not at fault. You may just be acting like a normal human being.
Take a moment to imagine how it feels to be…
1) In a hot, sweaty gym full of people who are grunting through their routines, sweating all over the equipment, and strutting their bodies around in front of the mirrors.
OR
2) Rounding a curve in the trail with a light breeze gently caressing your skin in the soft evening air.
How about the difference between…
1) Running around an oval track gasping for air and feeling your lungs burning.
OR
2) Racing up and down a soccer field fully challenged by the game and having a blast with your friends.
It’s not difficult to decide which choices would be more enjoyable to most people. Our culture has taught us to suffer as we exercise. “No pain, no gain” has been the mantra for years.
The only problem is that for most people, “pain” is not a daily choice we’re willing to make. The natural human tendency is to do things that are fun, things that feel good. Forcing ourselves to do miserable exercise routines goes directly against our own nature.
An easy way out of that trap is to play more. Find ways of moving the body that are wildly fun or rewarding to the soul.
Dance around your house. Take a nature walk. Fly a kite. Go to the park with the kids and play some tetherball.
Make the choice to move every day because it’s fun and feels great. Choose to move because it make you feel healthy and strong and vibrant. You’ll find you’re getting a lot more “exercise” without even thinking about it in that way.
Life is meant to be an enjoyable journey not an endless round of suffering. Choose to have more joy and you’ll feel the difference in your body and in your spirit.
Well, it’s possible that you are not at fault. You may just be acting like a normal human being.
Take a moment to imagine how it feels to be…
1) In a hot, sweaty gym full of people who are grunting through their routines, sweating all over the equipment, and strutting their bodies around in front of the mirrors.
OR
2) Rounding a curve in the trail with a light breeze gently caressing your skin in the soft evening air.
How about the difference between…
1) Running around an oval track gasping for air and feeling your lungs burning.
OR
2) Racing up and down a soccer field fully challenged by the game and having a blast with your friends.
It’s not difficult to decide which choices would be more enjoyable to most people. Our culture has taught us to suffer as we exercise. “No pain, no gain” has been the mantra for years.
The only problem is that for most people, “pain” is not a daily choice we’re willing to make. The natural human tendency is to do things that are fun, things that feel good. Forcing ourselves to do miserable exercise routines goes directly against our own nature.
An easy way out of that trap is to play more. Find ways of moving the body that are wildly fun or rewarding to the soul.
Dance around your house. Take a nature walk. Fly a kite. Go to the park with the kids and play some tetherball.
Make the choice to move every day because it’s fun and feels great. Choose to move because it make you feel healthy and strong and vibrant. You’ll find you’re getting a lot more “exercise” without even thinking about it in that way.
Life is meant to be an enjoyable journey not an endless round of suffering. Choose to have more joy and you’ll feel the difference in your body and in your spirit.
Friday, April 2, 2010
Smart Strategies for Successful Weight Loss
While those focusing on weight loss are eating less, they are not necessarily eating better. Regimens restricting certain foods or using extreme low-calorie diets often don't work in the long run because they are difficult to maintain and don't provide the body with the variety of nutrients it needs.
How do you lose weight and keep it off without extreme measures? Here are some tips:
* Understand your motivation to eat. Many times stress, fatigue and dehydration are disguised as hunger pangs. Ask yourself if you are overwhelmed, thirsty, bored or truly hungry before reaching for a snack.
* Plan your meals. You don't have to map out an entire menu, but think about what you can eat for lunch and dinner beforehand, so that you aren't grabbing something on the go because you're hungry and it's time to eat. Cook meals ahead of time to have on hand at the end of a long workday.
* Keep your immune system strong. When dieting, it's important to keep your immune system healthy by providing your body with essential nutrients. A health drink called NuVim is a new product that helps maintain a healthy immune system, according to its manufacturer. Tested and proven effective in 19 clinical studies, NuVim also helps with muscle flexibility and athletic performance. The drink contains the antioxidant vitamins A, C and E, along with B-12, zinc, calcium and essential amino acids.
* Find subtle ways to cut calories. For instance, switch from drinking 2 percent milk to skim, or let diet soda or unsweetened tea take the place of regular soda. Low-fat and low-sugar versions of condiments like cream cheese, butter, dressing and jam also make a difference without sacrificing taste.
* Exercise as much as you can. Few people are able to lose weight and keep it off without exercise. While it may seem impossible to fit yet one more thing into an already time-starved calendar, exercising for at least 30 minutes three to four days a week is a must. Working up to an hour, four to five days a week, should be a goal.
How do you lose weight and keep it off without extreme measures? Here are some tips:
* Understand your motivation to eat. Many times stress, fatigue and dehydration are disguised as hunger pangs. Ask yourself if you are overwhelmed, thirsty, bored or truly hungry before reaching for a snack.
* Plan your meals. You don't have to map out an entire menu, but think about what you can eat for lunch and dinner beforehand, so that you aren't grabbing something on the go because you're hungry and it's time to eat. Cook meals ahead of time to have on hand at the end of a long workday.
* Keep your immune system strong. When dieting, it's important to keep your immune system healthy by providing your body with essential nutrients. A health drink called NuVim is a new product that helps maintain a healthy immune system, according to its manufacturer. Tested and proven effective in 19 clinical studies, NuVim also helps with muscle flexibility and athletic performance. The drink contains the antioxidant vitamins A, C and E, along with B-12, zinc, calcium and essential amino acids.
* Find subtle ways to cut calories. For instance, switch from drinking 2 percent milk to skim, or let diet soda or unsweetened tea take the place of regular soda. Low-fat and low-sugar versions of condiments like cream cheese, butter, dressing and jam also make a difference without sacrificing taste.
* Exercise as much as you can. Few people are able to lose weight and keep it off without exercise. While it may seem impossible to fit yet one more thing into an already time-starved calendar, exercising for at least 30 minutes three to four days a week is a must. Working up to an hour, four to five days a week, should be a goal.
Thursday, March 11, 2010
"Losing Weight? - Go Herbal"
These days, there is a great need for overweight Americans to lose those excess pounds. Being healthy would not only lead them to have a healthier lifestyle but it will also literally lighten their load, and improve their overall well-being.
There is a long list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills - there are even soaps which claim to help you lose pounds while you bathe.
One other available option to shed off those unwanted pounds is to go herbal.
Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.
Here are some herbal weight loss options that you might want to consider:
1. Herbal weight loss products
There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products.
Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have side effects because of non-extensive research on the effects of these products.
Here are some ingredients and chemicals which make up some herbal weight loss products that you should watch out for, as they might have harmful effects to your health:
> Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out.
> Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level. However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.
> St. John's wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching.
Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and research about the effects of the product itself before going for these herbal dietary pills.
2. Organic food.
In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees believe that consuming organic goodies help their bodies as well as the environment.
A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products.
3. Green Tea.
Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat.
This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea.
These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine.
3. Caffeine.
Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn.
4. Immortality Herb
This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits:
> increases healthy blood flow
> reduces artery blocks
> aids healthy blood pressure
> increases the rate of fat burning
5. Apple Cider Vinegar
There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:
> weight loss
> improved cholesterol level
> improved high blood pressure
> helps prevent rheumatoid arthritis
There is a long list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills - there are even soaps which claim to help you lose pounds while you bathe.
One other available option to shed off those unwanted pounds is to go herbal.
Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.
Here are some herbal weight loss options that you might want to consider:
1. Herbal weight loss products
There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products.
Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have side effects because of non-extensive research on the effects of these products.
Here are some ingredients and chemicals which make up some herbal weight loss products that you should watch out for, as they might have harmful effects to your health:
> Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out.
> Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level. However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.
> St. John's wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching.
Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and research about the effects of the product itself before going for these herbal dietary pills.
2. Organic food.
In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees believe that consuming organic goodies help their bodies as well as the environment.
A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products.
3. Green Tea.
Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat.
This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea.
These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine.
3. Caffeine.
Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn.
4. Immortality Herb
This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits:
> increases healthy blood flow
> reduces artery blocks
> aids healthy blood pressure
> increases the rate of fat burning
5. Apple Cider Vinegar
There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:
> weight loss
> improved cholesterol level
> improved high blood pressure
> helps prevent rheumatoid arthritis
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