Sorry, there’s just no way around it, if you want to get in shape you have to eat well and get a lot of regular exercise. A pill isn’t going to do it all for you. Of course, you want to optimize the results you get from your exercise routine and these exercise tips will help you do just that.
Before you start an exercise program make sure that you talk to your doctor. This is particularly important if you’re really overweight and haven’t spent much time working out or if you have some underlying health problems. Ask your doctor what you need to do to modify an exercise routine so you can work around those issues.
Here are some exercise tips that you should keep in mind and you will get more out of your workouts:
1. If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down.
2. If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you’ve gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself.
3. Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good, and it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down.
4. This one goes along with number 3, do several types of cardio exercises. Don’t allow your body to get too used to a certain routine. You should change your workout routine at least every 6 weeks or so. This will really maximize your results. Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur, you guessed it, when you do the same movements over and over again.
5. When you do weight training (and everyone should, yes, even women) don’t make the mistake of going too fast when you do a repetition. Many people go so fast that they are actually allowing momentum to do most of the work for them. This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement. Not only will you get the most out of the exercise you will also lessen the chances of injuring yourself.
6. You may not hear this one too often, but if you are in a time crunch and you can’t really do a full workout (some cardio and weight training) and you have to pick one or the other, choose the weight portion of your workout. Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last you long after your workout is over.
I hope you have found these exercise tips to be helpful. To really be successful in your workout routine, it’s important that you find something that you really enjoy doing and then just stick with it.
We are heading into the summer season and you know what that means, getting out of doors to the park or the beach in shorts and swimmers so eating healthy is going to start getting a little easier to do. To help you stay on track try some simple ‘tricks’.
There are many things you can do to make sure you eat better besides just your foods. Remember too, that it’s not just about eating healthy, it’s also about how much exercise you get. So, if you know you are going to splurge on your holiday meal, or just on a Friday night, you can ‘undo’ some of the bad side effects by working a little harder. So if you normally spend 30 minutes in the gym, you may want to do a little extra.
Another great strategy is to simply get right back up on the wagon if you fall off. Every day is a new beginning to your weight loss efforts. One day here and one day there isn’t going to completely undo all your hard work, as long as those ‘slips’ do not happen too often.
So, what should you eat? Well, to a degree that will depend on you and your overall health and whether or not you have any underlying health concerns. If you do, you may want to talk to your doctor to help you set up a healthy diet plan.
For the most part, though, a healthy diet will consist of eating mostly natural foods. Try to stay away from eating too many processed foods. Many people will go to the store and pick up a bunch of frozen ‘diet’ dinners. This isn’t really all bad except that whenever you eat prepared food there are usually a lot of preservatives and sodium in them. It is always better to make your dinner from scratch using only fresh ingredients.
To take it up a notch try to eat only organic foods. There are more and more organic stores popping up all around the country, I live in a very small town and we even have an organic food store.
When you eat foods like rice, pasta or bread stay away from the ‘white stuff’. White bread, white rice and regular pasta do not add anything to your diet but they can add a lot to your hips. Instead eat whole wheat bread, whole wheat pasta and brown rice.
Do not underestimate the number of calories that are in fruit juices either. Many people will think that they are getting some helpful fruit into their diet by drinking fruit juices, but in many cases they are adding hundreds of extra calories a day.
One last tip, drink enough water. Most people in this country are actually dehydrated. A good rule of thumb is to remember that by the time you feel thirsty you are already dehydrated. It is recommended that you drink half your body weight in ounces of water everyday.
Eating healthy does not have to be a chore. Some simple daily changes in your diet can have a huge impact, for the good, on your health. Start small and you can build up from there.
Want to know the secret to losing weight and getting in shape? It’s easy, eat healthy exercise and just generally take good care of yourself. It’s not rocket science and it’s not a new concept. Today we are all looking for the ‘quick fix’. We’ve gotten kind of spoiled with science coming to the rescue and making everything easy. The truth is that it doesn’t have to be overly difficult, but it will take some time and a little effort on your part.
If you keep doing the same things you’ve always done, than you won’t lose weight. It will take some time to change habits, but it can be done. Just be realistic in your outlook and be willing to give it some time and you’ll be where you need to be sooner than you may have thought.
I have a friend who wants to lose about 80 lbs. and she’s got the best attitude I’ve ever seen in someone who is trying to make lifestyle changes. She understands that it will take some time, she’s not set herself up for failure by having unrealistic expectations. Too many people decide a few weeks before their class reunion or that holiday party that they want to lose weight. They don’t give them self enough time and they don’t reach their goal so they give up and never lose the weight they want to lose.
of course, all the positive outlook in the world won’t do you any good if you don’t eat properly. Before you start on your new eat healthy exercise routine, make sure to talk to your doctor. Sure this will be good for you but if you have any underlying health issues you need to make sure that you are doing things the best way considering your needs.
Eating healthy requires you to lower your daily caloric intake. The exact amount you need to take in every day will depend on many variables such as your age, your gender and the amount of activity you get every day. That doesn’t necessarily mean exercise, just how much you ‘move’ on a daily basis.
Once you’ve figured out what your caloric intake needs to be you should figure out a food plan. For the most part you’ll want to keep things as natural as possible. Stay away from highly processed foods.
When it comes to eating breads and cereals remember to stay away from ‘white ‘foods. White breads, white rice, etc are loaded with unhealthy carbs. There are virtually no health benefits from eating those types of foods. Try instead to eat more high fiber, whole grain breads and brown rice, those offer some nutritious benefits.
Keep your red meat to a minimum. If possible try to eat a few non-meat meals every week. When you do have meat, just make sure to have boneless, skinless chicken, only lean red meat, when you eat red meat. Fish and other types of seafood like shrimp are also very good sources of low fat protein. Eating plenty of fresh fruits and vegetables as well as drinking plenty of water throughout the day will help keep you in great shape.
So do the two step process for staying in shape: eat healthy – exercise. It works, just go for it.