Weight Management
You want to lose weight but without the pain involved! This can seem a tall order but with the right knowledge it can be achieved.
Learning how to keep yourself motivated is the key to your success. There are three important areas that have to be looked at exercise, nutrition, and strength training (i.e. toning)
Exercise
A realistic goal when losing weight is 1 lb. of fat per week. 1 lb. of fat equals 3500 kcal. Walking for an hour burns roughly 270 kcal. Therefore you would need to do 2 hours of walking a day to lose that 1 lb. of fat from exercise alone. That is not realistic for most people. The most important benefit of exercise is not the amount of kcal that you burn but the release of seretonin in the brain. This is the feel good feeling that you get from exercise. When you feel good you tend to eat healthier and therefore you also tend to lose more weight.
Exercise motivation
To exercise regularly you need to be motivated. To be motivated you need to enjoy the exercise that you are doing. Start off with some gentle exercise and slowly build up your fitness. This in turn will help build your confidence. Measure your success by the regularity of your training not by the intensity. Higher intensity training will come when your body is ready for it. When this time comes you will know. Continually ask yourself am I enjoying this? If the answer is no then why is that the case. Am I pushing myself too hard? Do I have unrealistic expectations? The same principle applies when going to the gym. Learn more exercises for variety of training and lower the intensity so that it becomes more enjoyable again.
Nutrition
Dieting equals sacrifice and is the toughest way to lose weight. Eating regular healthy meals is a much more positive way of thinking. Try not to leave more than a 3 1/2-hour gap between each meal. This stops overeating at meals, keeps your metabolism ticking over and prevents the end of the world feelings you can get from low blood sugar levels. Do not beat yourself up if your good intentions go awry. Say to yourself where did I go wrong? How can I prevent it from happening again? Think of your lapse as an opportunity to get it right the next time.
Strength training (toning)
Muscle mass and strength tend to decrease with age. Without strength training adults typically lose 5lbs-7lbs of muscle every decade. A pound of muscle needs roughly 250 Kcal a week just to maintain it. Put on a few pounds of muscle and it will speed up weight loss and also give a more toned look. Lose it and you could be looking at weight gain and loss of strength. Muscle tones and strengthens first. As you lift more weight you start to build muscle. If you only want to tone up then you do not increase the amount of weight you lift. Weight training can also improve bone density, reduce blood pressure and can improve posture.
Keep motivated and everything will fall in to place. Forget ‘No pain no gain’. Just go out there and enjoy yourself!
Learning how to keep yourself motivated is the key to your success.There are three important areas that have to be looked at exercise, nutrition, and strength training (i.e. toning)
Keep motivated and everything will fall in to place. Forget ‘No pain no gain’. Just go out there and enjoy yourself!
