Is Exercise "Key" To Losing Weight?
Exercise is a big part of losing weight, but I don't mean you have to sweat it off. You can lose weight without any exercise just by maintaining a proper diet. But if you don't do some exercise half the weight you lose will be muscle. It happened to me, so if you want to look like a pear then don't exercise. But if you want to look like you did when you actually weighed 30 pounds less, then you want to do some upper body exercise besides walking.
Generally, the oldest fat on your body is the fat that's the hardest to get rid of. But muscle will eat up fat, that's why people go on high-protein diets to lose weight. If you build enough muscle, the muscle will eat up the fat just to maintain. In another post I wrote that a stunt man that had the "perfect body" would cut back in the off-season but when he was getting back in shape for a movie he would eat protein and good fats to bulk-up for his role. If you're going to build muscle you need to eat or have some fat so the muscle can grow. The more muscle you have the more fat your muscle will eat. That's how a bodybuilder reaches his goal.
So, we know we need some exercise but most of us live in a cold climate, so what do I do in the winter? There are plenty of ways to be active in fall and winter, even if the weather turns cold. You can stay in shape and have fun while you're at it. Here are some ideas: Indoors Go for walks at the mall with a friend. Local schools and churches may have indoor gyms where you can walk. You may want to buy a pedometer from a sporting goods store. You can use it to count your steps. This will help motivate you to walk more. Get some hand weights or stretch bands to use at home for resistance exercise.
You can get fit while you watch your favorite TV show or listen to music. Try doing a little more each week. Use cans of food if you don't want to buy weights. Buy or rent an exercise DVD, or borrow one at the library. If you have an MP3 player, you can download audio routines from the Internet. This can be a fun way to stay in shape at home. Take the stairs and fit in walk breaks whenever you can. This will give you extra activity, even on a busy day. Do active housework like sweeping, mopping, vacuuming, doing laundry, or washing the windows. You can stay active while you keep your home looking good. Join a gym or health club. You can use machines like treadmills, stair-climbers, or exercise bikes. Try a fitness class or a new indoor activity, like dancing or water aerobics. Many cities have community centers that offer affordable fitness classes. Get involved in sports leagues in your community or at work. Many cities offer indoor sports like basketball, volleyball, indoor soccer, or swimming.
Outdoors rake leaves or do other yard work. Bundle up, and take the dog for a walk. This can help you make walks part of your daily routine. Shovel snow. This can be a great winter exercise. But if you have heart problems or other health concerns, be sure to ask your doctor if shoveling snow is okay. Overdoing it can put dangerous strain on your body. Try a new winter activity like skating, cross-country skiing, or snowshoeing. When you do outdoor activities in less populated areas, be sure to plan ahead. Let people know where you will be, and take the right gear for the conditions. Dress for cold weather If you plan to be active outdoors, wear clothes that fit well and keep you warm and dry.
For protection, it's best to wear: A warm hat. If it's very cold, you also may want to wear covering for your face, such as a scarf. Layers of clothing to keep you warm. Wear waterproof outer layers to keep you dry. Clothing made of wool or polypropylene. These will keep you from losing body heat even if the fabric gets wet. Don't wear cotton. Wool socks and waterproof shoes. Socks and shoes should fit closely but not too tight. Mittens rather than gloves. This way, your fingers are together so you can roll them into a fist for warmth. Check with your doctor before you start a new activity if: You have heart problems or other health issues. You have not been active in a long time.
Be sure to stop and call your doctor if you have chest pain or feel dizzy during any physical activity. If you have breathing problems like asthma or COPD, ask your doctor before being active in cold weather. To stay safe, try to do your walking and other activities when it's light out. Use your lunch break, or do family activities when the kids get out of school. If it's dark out, walk with a partner. Stay active and watch your diet and in time your weight will decrease; give it time. Don't weigh yourself every day and don't get discouraged.
Generally, the oldest fat on your body is the fat that's the hardest to get rid of. But muscle will eat up fat, that's why people go on high-protein diets to lose weight. If you build enough muscle, the muscle will eat up the fat just to maintain. In another post I wrote that a stunt man that had the "perfect body" would cut back in the off-season but when he was getting back in shape for a movie he would eat protein and good fats to bulk-up for his role. If you're going to build muscle you need to eat or have some fat so the muscle can grow. The more muscle you have the more fat your muscle will eat. That's how a bodybuilder reaches his goal.
So, we know we need some exercise but most of us live in a cold climate, so what do I do in the winter? There are plenty of ways to be active in fall and winter, even if the weather turns cold. You can stay in shape and have fun while you're at it. Here are some ideas: Indoors Go for walks at the mall with a friend. Local schools and churches may have indoor gyms where you can walk. You may want to buy a pedometer from a sporting goods store. You can use it to count your steps. This will help motivate you to walk more. Get some hand weights or stretch bands to use at home for resistance exercise.
You can get fit while you watch your favorite TV show or listen to music. Try doing a little more each week. Use cans of food if you don't want to buy weights. Buy or rent an exercise DVD, or borrow one at the library. If you have an MP3 player, you can download audio routines from the Internet. This can be a fun way to stay in shape at home. Take the stairs and fit in walk breaks whenever you can. This will give you extra activity, even on a busy day. Do active housework like sweeping, mopping, vacuuming, doing laundry, or washing the windows. You can stay active while you keep your home looking good. Join a gym or health club. You can use machines like treadmills, stair-climbers, or exercise bikes. Try a fitness class or a new indoor activity, like dancing or water aerobics. Many cities have community centers that offer affordable fitness classes. Get involved in sports leagues in your community or at work. Many cities offer indoor sports like basketball, volleyball, indoor soccer, or swimming.
Outdoors rake leaves or do other yard work. Bundle up, and take the dog for a walk. This can help you make walks part of your daily routine. Shovel snow. This can be a great winter exercise. But if you have heart problems or other health concerns, be sure to ask your doctor if shoveling snow is okay. Overdoing it can put dangerous strain on your body. Try a new winter activity like skating, cross-country skiing, or snowshoeing. When you do outdoor activities in less populated areas, be sure to plan ahead. Let people know where you will be, and take the right gear for the conditions. Dress for cold weather If you plan to be active outdoors, wear clothes that fit well and keep you warm and dry.
For protection, it's best to wear: A warm hat. If it's very cold, you also may want to wear covering for your face, such as a scarf. Layers of clothing to keep you warm. Wear waterproof outer layers to keep you dry. Clothing made of wool or polypropylene. These will keep you from losing body heat even if the fabric gets wet. Don't wear cotton. Wool socks and waterproof shoes. Socks and shoes should fit closely but not too tight. Mittens rather than gloves. This way, your fingers are together so you can roll them into a fist for warmth. Check with your doctor before you start a new activity if: You have heart problems or other health issues. You have not been active in a long time.
Be sure to stop and call your doctor if you have chest pain or feel dizzy during any physical activity. If you have breathing problems like asthma or COPD, ask your doctor before being active in cold weather. To stay safe, try to do your walking and other activities when it's light out. Use your lunch break, or do family activities when the kids get out of school. If it's dark out, walk with a partner. Stay active and watch your diet and in time your weight will decrease; give it time. Don't weigh yourself every day and don't get discouraged.
Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
If you really want to lose your body fat look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.
Comments