How is it that three different people can get on the treadmill for thirty minutes four times per week and have different results? What is it that makes the difference? Now beyond factors such as diet, weight, gender and age there is also the factor of heart rate. Your heart rate is very important in the case of calorie burn. This means depending upon set factors you must determine what speed you need to walk at or pace yourself at and for how long in order to enter into the burn.
It is a true case that no matter what, so long as you are moving around (being active) you are absolutely and positively going to be burning calories naturally. The question of importance, are you burning enough to achieve optimal results?
Calorie expenditure is what you must pay close watch to. We know the old rule, "calories in" must equal "calories out" in order to maintain your current weight. In other words if you consume 2500 calories in the course of a day with no activity, you can pretty much count on gaining 3 pounds within that one day. But through daily activity we combat such weight gain through calorie burning. We do some of that naturally by simply existing. Our body naturally burns calories even while sitting because it takes energy to sit, to lay down, to get up, to move around, to walk from one place to another etc.
While we burn enough naturally to probably reduce that three pounds to perhaps 2 pounds gained for the day, that is with those who have a sedentary lifestyle it is not enough to maintain our current weight and a far cry from being able to lose it. So what do we do? Well for starters if we are in the mode of gaining or being unable to lose the weight we simply look at the two culprits and they once again are intake (calories per day) and output (energy used). I would first suggest intake. A smart calorie reduction plan would be the first and most obvious way to combat the issue if you ask me.
So hypothetically if 2500 "calories in" can "easily" and "readily" translate to 3 "entire" pounds then clearly 1250 calories in, means 1.5 pounds instead of three and that my friend is 50% of the battle in your favor. Because at this point we are slowing down the effects of how much you are gaining and battling at once. Now realistically it would be pretty stressful on the body to just snatch away what the body is accustomed to so the idea would be to wean the body off of its food addictions by first reducing it by 25% as oppose to 50% so let's look at dropping about 625 calories per day for a couple of weeks to get our tummies adjusted to less food without having acid attacks on the inner parts. Rome did not pop up over night, so neither will any lifestyle change that we embrace pop up over night. In order to be successful we need to think "training wheels" before we ride the Harley. My recommendation is to simply drop 625 calories for two weeks okay. Once you do this, then you can go for adjusting the types of foods you introduce to your body. Now if you are in love with greasy and junky foods, there is a problem. Weight loss is not just about the hope for form and fashion it's should also be for the fitness and wellness it offers as well. So by the time you arrive at weeks 3 and 4 the goal will be to start by changing the oils you prepare your foods with. Instead of frying sauté in olive oil and other healthy oils and go for some steaming and broiling and baking recipes, you will find that whatever you can enjoy fried, you will find equal if not more satisfaction in the flavor that broiling and boiling and steaming and tossing can give. This will help with re-engineering your organs trust me. So week one and two, we handled reduction, week three and four we changed the game in our preparation of foods and finally during weeks three and four I would offer that removing sugary drinks would be extremely helpful. I said all that to say that this means coffee with no sugar, herbal tea with no sugar or try stevia or blue agave to add the sweet taste. Rev up on water which is the power punch that will fight weight on your behalf so take full advantage of this agent. Drink plenty of it, at least half your weight in water each day. Start out at least by ensuring eight 8ounce glasses of water per day. You will note that I made no mention of exercise until now, but worry not, during week one through two the only thing I want you to do is listen to music that is upbeat at least 2 hours during the work day and two hours after work. Believe it or not it gets the heart pumping, the attitude refreshed, the confidence going, and the energy on set to go. Now week three and four, I only ask that you incorporate dancing at home to music. That means come in the house with an upbeat spirit. Begin dancing around and singing to the tune. Dance while cooking and cleaning, dance your way to the bathroom, bop a bit in the shower or bath, even dance in bed a little. Do what you must do to get up and shake your groove thing. Just become alive in the music. Even in your car, turn on upbeat music and dance in your spirit and move your body to the music and enjoy life and activity. Not so bad, you'll see and you will thank me for this. Because by now you have eliminated 625 calories per day, reduced fried food intake, replaced bad oils with good oils, eliminated sugary beverages and increased your water intake and now you are shaking the weight in a light-hearted and fun manner in a matter of a month. You Go!
Okay month 2 is upon us, notice that I never mentioned weighing in or measuring your body parts. I did this on purpose, we often get caught up in measuring which can be a total drag and it can kill our attitudes when things don't meet our expectations. When it comes to lifestyle change it is never about what we as humans that want to look good focus on which is weight and size but more about wellness, fitness and lifestyle. We want to gradually become a different person and that begins on the inside, period. That also means that it's a process and we must allow the process fair game in order to stick. So take your time and get it right and the benefit will be weight loss but the focus will be wellness overall. We will weigh-in but not in month one but at the end of month two. I do expect the weigh in before beginning but after that, hide the scale and the tape. Fair enough? So what happens now for the new found dancing machine? Well this is where we go into combat with scheduled physical activity but my suggestion is that you shake it up with variety to make it interesting and plan it, make dates to do a variety of sports that spell fun, adventure, new encounters and diversity. Here is a list of ideas that spell burn baby burn.
Fun Stuff:
· Swim: Do laps or sign up for water aerobics, its fun
· Aerobics: DVD, or sign up for a class at a gym or local YMCA
· Dancing: Zumba, Aerobics, Hip-Hop, Shaun T, Tie Bo, Go to a Club and Dance the night away
· Outdoors: Bike ride, Roller Skate, Skateboard, trampoline, hike, run, jog, walk, or even stroll
· Soccer, Volleyball, Basketball, who cares if you miss the hoop, shoot anyway
· Ride a Horse here and again, Ski, Rock Climb, Fly a Kite it has to be fun, hey try Frisbee too
· Walk the Dog, run and play with him, play catch with him
· Grocery Shopping: Spend One hour pushing that cart
· Mall Shopping: Walk for an hour before shopping in the mall
· Gardening: Do it for 60 to 90 minutes
Around the House:
· Got steps? Get to stepping
· Got Laundry try basket squatting
· Got Dishes, dance while washing them, use the pots to work your arms
· Watching TV sit up and down repeatedly during commercial breaks
· Paint a room in the house, that roller brush will give you a work out
· Wash your car by hand inside and out, that will give you a work out
· Cut your own grass, that will seriously give you a work out
· Pick up the sticks on your lawn, it works
· Pull weeds this works too
· Take the trash can out of your kitchen and put it in the garage extra effort does the job
· Dust the baseboards in every room in a day
· Wash the walls in every room in a day
· Iron your entire wardrobe in a day, great burn believe me
There are so many things you can do to get a work out and get things done at the same time and a typical schedule would be something like this
Monday: Walking outdoors or Zumba classes or DVD
Tuesday: Bike-Riding or Stair Stepping at home or outdoors
Wednesday: Yoga, or Aerobics or Shooting Pool, Golfing or Roller Blading
Thursday: House Cleaning, Laundry and Squatting or Dancing around the house
Friday: Dancing go out, or take a class, even consider karate or MMA
Saturday: Shopping and a Massage
Sunday: Television Time and Commercial-sizing or Shout and Dance and Run at Church, make sure its sincere!
If all else fails, join a gym and show up at least three times per week, after all this is month two and you are conditioned for increased activity. By the way by now you should be able to reduce your caloric intake to the 1250 and really get some results. On the last day of the last week of week four, weigh in and measure up. I know there's a brand new you to brag about. Be sure to come back and share. At that point I would suggest weighing in once per week and I do mean one set day only. Try to weigh in the same time each time, preferably in the morning before meals. You have a new lease on life and success is yours for the long haul.
Best!
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