Tag Archives: get healthy

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

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

Strength training/toning:

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!

Add Healthy Fats to Your Diet

Add Healthy Fats to Your Diet..here’s why..

Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables d6ae4a3b99eb526615eeaef1a888171f_5pkqappears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

So  grab some of these healthy fats, add greens and tomatoes to enjoy a nice change.  You should never get bored with salads either because there are so many options and recipes out there as well!

For Quick and Healthy Recipes and to visit my website click below:

http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

Drink More Water!

Drink More Water!

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Many experts suggest drinking eight 8 oz glasses per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink more water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.

Water will not only keep you energized, water can help keep your skin looking youthful.
Make water your beverage of choice!

I Blog for “Bob” (and others who need motivation)

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Several months ago I began to training a man, let’s call him“Bob”. When we met he weighed 263 pounds on a 5’6” frame (he is rather big boned!). His body fat percentage was 38.4%
Bob is an accomplished businessman who doesn’t have time or energy to take proper care of himself. He travels often. He spends time at airports and hotels where he wasn’t eating the most nutritious food. Then there are the business lunches and dinners which require, according to Bob, steak, wine, sometimes even dessert and after dinner drinks. Weekend golf with clients during the warm weather can involve poor choices such as hotdogs for lunch (“that’s all they offered”, he said) and maybe cocktails on the course.
Lifestyle and poor food choices zap Bob’s energy. In the early morning, which would be a perfect time for him to exercise, he’s tired. Lots of things on his mind: family, his workweek, making travel arrangements….he doesn’t sleep well. He often complains of aches and pains, lower back, shoulders and legs.
He does exercise with me once or twice per week when he is in town.
I asked “Bob” if I sent him a daily email to remind him to eat healthy, to exercise, to stretch, to meditate, etc., did he think that would help him to get on the right track? He responded “Yes, I think it would help me.”
Well I am thrilled to report that by sending “Bob” a daily message he has a weight loss of 30 pounds and has dropped his body fat down several points as well. He’s eating clean, nutritious foods. He’s stronger, leaner and much fitter. He’s planning on taking up biking again, a sport he enjoyed and raced in when he was younger. He has set a new goal to drop down to 195 pounds in a reasonable amount of time.
Congratulation “Bob”! I am here to help you on your journey!
Happily, I Blog for Bob 🙂