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Diet and Exercise – Prepare Yourself Beforehand
July 4, 2009 | Leave a Comment
Diet and exercise can not be separated when you aim for a long term healthy weight loss. There are weight loss programs that don’t including exercise in the process such as Grapefruit Diet or Cabbage Soup Diet, but usually those programs only aim for a fast short term weight loss. If you do have planned to start a long term healthy weight loss program, which obviously will include exercise, there are a few things you should know beforehand:
1. Sweating is not a tool to measure your exercise; there are people who will tell you that you have enough exercise when you are sweating a lot. You shouldn’t listen to what they said; sweating is only your body’s way to cooling itself, not an indicator that you have burned enough calories. The best way to do it is by set up a target or using a schedule.
2. Weight training is an important part of exercise; when you are trying to burn calories by exercising, cardiovascular exercise and weight training are the best. While cardiovascular exercise such as jogging or biking are considered the fastest way to burn calories, do not ignore weight training. A person with more muscle gain from weight training will burn more calories throughout the day even when doing nothing.
3. If you are a women, doing weight training will not make you bulky; some women are afraid of this issue and thus skipping weight training. Don’t worry, this is just another myth since most women don’t have enough testosterone (male hormones) to become bulky. If you are training and your body really become bigger fast, try reduce your meal portion and weight you lift, then increase the repetition.
4. Do not over do it; while it is good to exercising on regular basis, you don’t want to over do it. When you exercise, you are damaging your muscle a bit. Your body will repair this damaged muscle over time with good rest and nutrients, but if you keep up the exercise session without giving your body a chance perform a repair, it will end up harming your body and your progress. A good healthy exercise only consist of 3-4 sessions per week.
5. If you are not used to exercising, do a low intensity cardio; advanced method such as High Intensity Interval Training (HIIT) is a good way to obtain fast weight loss, but it can be hard for you since it combine high intensity with lower intensity training, thus put much stress in your body and make it harder to regulate appetite. Low intensity exercise such as walking or light jogging is indeed can’t burn much calories, but it will burn more fat for fuel and it put less stress in your body, make it easier to regulate appetite.
6. Start your exercise by walking; most people with sedentary lifestyle may be found it hard to begin with all the heavy exercise such as weight training or the HIIT; sometimes even jogging is still too hard for unfit people who didn’t used to any physical activity. Walking allowed you to workout at a steady and consistent pace, which is required to burn fat effectively, and it can be done while chatting with friends or shopping. Get used to walk and try to increase the duration before you move to the more advanced exercise.
7. Eat before start your exercise; do not start your exercise with empty stomach, foods are required to provide the energy for your muscles to work efficiently, even if you perform exercise early in the morning. Eat small meal such as toast, oatmeal, or fruits one to three hours before exercise.
8. Create a target for your exercise; when you are doing the same exercise over and over again, your body will get used to the activities and make it less effective. Create a target by checking your progress and measure your heartbeat. If it is outside of your targeted zone, increase the level a bit.
A healthy long term weight loss is impossible if your diet doesn’t include a good portion of exercise. Pick your diet program carefully, make sure it is also contain a good healthy exercise.
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