Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.
Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.
Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.
Strength training will even elevate your level of endorphins which will make you feel great. It is also a great antidepressant and helps you sleep better.
1) Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns. Visualization can help to fire neurotransmitters throughout your body to make the feat possible. Spend a few minutes every day to creating your ideal body image. See yourself slim, healthy and fit.
2) Make water your beverage of choice. Drink at least half your body weight in ounces per day. Eliminate soda and juices. Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.
3) Weigh yourself daily. Yes daily!! It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.
4) Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.
5) Add half hour of exercise 6 days per week. Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog… no excuses, just do it!!! And you will feel better as exercise kicks up endorphin, the feel good chemicals.
6) Have a large breakfast, high in lean protein. Add fruit and veggies.
7) Add 2 large salad with vinegar and little olive oil. Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.
8) Try spacing out your meals. Have 5 or 6 small balanced meals spaced 3 hrs. apart. You will eliminate overeating and hunger pangs. Sit down while you are eating and focus on eating. Shut off the TV, close the book, don’t read the mail. Distractions can lead to overeating.
9) Exercise!! Find activities you like and make the time. 30- 40 minutes per day of combination of strength training and cardio.
10) Get plenty of rest. Try to sleep 7-8 hours every night. You will feel better and have more control at the dinner table. Taking a cat nap in the afternoon works wonders!!!
Balance falls into the same category as flexibility and core strength. Our bodies need these to properly function, though it seems as though it isn’t a major priority to most people. Core strength works as an anchor for your body and helps maintain balance. Core exercises such as sit-ups or using a balance board will strengthen your core while improving your balance.
One legged exercises will also improve balance as you are focusing on strengthening your leg muscles. Tai chi is believed to improve flexibility, balance, cardio respiratory fitness, muscle strength, and endurance. Stretching is a wonderful way to improve balance and motion. Stretching a few times a week will improve balance, especially with a set of light weights.
Vision is a huge aspect in balance. Have you ever noticed it easier to balance when you have your gaze fixed on a particular area rather than looking all over? Vision works with the proprioceptive systems to maintain balance and prevent many falls. You can start by just standing up tall and closing your eyes without moving. Over time, combine a narrow base of support with some-leg balances while closing your eyes. This will definitely improve your balance.
Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out. Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.
Here is a workout to try: “A” for beginners, “B” is a bit higher intensity
Cardio- A-Walk for 15- 20 minutes B-Jog of run for 20- 30 minutes
A- 10 pushups standing against the wall or on your knees on floor
B-10 military pushups
A- 15 squats B-15 jump squats
A- 10 Modified Jumping jacks B- 15 jumping jacks
A&B 10-15 bicep curls
A&B 10-15 abdominal crunches
Repeat strength training 1-4 times depending upon your level of fitness
Always check with your doctor before starting an exercise routine!
1) Add half hour of exercise 6 days per week. Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.
2) Have a large breakfast, high in lean protein. Add fruit and veggies. Check out my Quick and Healthy recipe link for ideas!!
3) Add 2 large salads daily with vinegar and little olive oil. Go easy on the oil as it is high in calories and fat, but it is necessary and healthy part of any nutrition program.
A pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
These are a few workouts if you’re interested in using the pool to get some exercise:
Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.
Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.
Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.
Eat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients; nutrient-rich plant foods contribute to overall health. If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.