"I eat like a bird, why do I gain weight?" When someone says that, I ask them "What kind or a bird a sparrow or a vulture"? Studies showed that there is a direct correlation between a person being inactive and weight gain. Experts say that it is inactivity, not excess eating that can add excess body fat.
Losing excess bodyweight is simple as soon as one follows certain systematic procedures. You cannot, however, invent your own rules or follow the advice of the uninformed.
For instance, I recently talked with a woman who was following a well-known franchised diet plan. Her "diet consultant" recommended that she should not exercise while dieting.
Proving this thinking is erroneous are many articles in Medical Journals. They state that if one simultaneously attempts weight loss without following a properly designed exercise program, some or the lost body weight is muscle tissue.
Muscle tissue is dynamic tissue and provides the ability to fulfill daily activities as sitting, standing, and walking. It is extremely important to preserve as much of it as possible. If you exercise while dieting, you will not lose valuable muscle tissue.
Weight Management
Three components to weight control are interdependent and mutually supportive. They are (1. Diet (2. Exercises, and (3. Behavioral change and (4. A support system. Most experts recommend an intake of 1200 to 1500 calories daily. That amount of calories will pro vide the body with enough energy to allow all bodily functions to happen. Typically, less calories are not considered healthy for the average person.
The exact mix of carbohydrates, fats, and proteins in this 1200-1500 calorie vary. Generally, a healthy diet should be high in carbohydrates intake, low in fat and protein. Check with your physician for recommendations. Your diet should also:
I. Satisfy all nutrients needs except most energy needs.
2. Be acceptable to meet individual tastes and way of life.
3. Minimize hunger and low energy.
4. Be readily available and socially acceptable.
5. Favor the establishment of a lasting pattern of eating.
6. Be conducive to improvement of complete health.
Exercise
The following guidelines offer a result producing fitness program for dieters. I. Frequency: Three to five days per week.
2. Intensity: 40 to 85% of your maximum heart rate, depending on your present physical condition. Calculate maximum heart rate by subtracting your age from the number 220.
3. Duration: Up to 30 minutes (or as recommended by you health care provider) at a moderate pace, which allows normal conversation while exercising. Check with your physician or health care practitioner for recommendations.
4. Type of activity: Any activity maintained for a time, using large muscle groups in Rhymtic motions. Example: jogging-running, walking-hiking, swimming, cycling (stationary or on-road), rowing machines, or any endurance-type game activities, such as cycling (stationary or on the road), or any other endurance type activities you prefer.
It will take about three months to reach a maximal improvement in fitness. Then, you must continue to exercise and practice weight management to prevent your body from reverting, slowly but surely, to its previous, out-or shape condition.
Behavioral Modification and a Support System
Behavior change is the most difficult to master and the most complex of the three components; space does not allow an in-depth discussion or it here. However, here are some guidelines that work.
1. Keep precise records daily.
2. Eat roods you enjoy but know when to stop.
3. Enlist the support or friends and relatives.
4. Weigh yourself no more than once a day -morning is best.
5. Don't be so serious about it that you become disheartened if you "blow it" occasionally.
6. Don't expect to lose more than three pounds or more per week. That is much fat. Next time, you are al a meat counter, ask the butcher for three pounds or fat. Seeing believes.
7. Expect about a seven to ten day interval time before your diet kicks in and your weigh begins to drop. Do not abandon hope so soon.
8. If possible, divide your total calorie intake for the day into many small instead or three large meals.
9. Be patient! You can do it.
10. Set realistic, long-term goals.
Remember staying fit is a way or life. It calls for above average discipline, motivation, and patience.
Everyone that makes the commitment to lose excess body fat and to become fit, agree on one thing: Once you achieve wellness, you will never want to be average again.
You can and should do it.
Go for it.
Joseph F Mullen
Author/Consultant/Fitness Coach
www.joemullen.org
Joseph Mullen is the author of numerous books, national magazine and newspaper articles, with appearances on numerous radio and television programs.
A former owner of fitness and physical therapy centers, he is a former staff member of Nautilus SportsMedical Industries and former Regional Director of Northern California for MedX West.
He is the President of Fitness Therapy Publishing. His latest book is: The Da Vinci Fitness Code which is available by contacting him at joemullen.org@mac.com
Wood Dale Chicago prom limo .. Lockport Chicago limo O’HareTo say that Americans are obsessed with dieting is an... Read More
This past Christmas Season, as most of us stuffed our... Read More
As much as many of us who are over-weight do... Read More
In the battle to look good, there's a cosmetic treatment... Read More
Many people (especially on the net) claim that you can... Read More
Once in a while a good title comes along and... Read More
Yes Virginia, the fail-safe weight loss formula exists.It's so simple,... Read More
Being over weight is usually being 20 percent or more... Read More
Information About Weight Training Routines For BeginnersSo you need to... Read More
It is important that the public not only understand the... Read More
Do you know anybody who does not wish to get... Read More
It's been called the world's oldest medicine, the miracle fat... Read More
With this key, I GUARANTEE YOU WILL LOSE ALL THE... Read More
Get to the ROOT of the matter: If the plants... Read More
Causes of ObesityJust like there is no weight loss pill... Read More
One-size-fits-all diets don't work....but then you probably know that already.... Read More
To say that dieting rarely leads to sustainable weight loss... Read More
1. What is my BMI and how do I calculate... Read More
I am not a diet and fitness guru or an... Read More
Everyone from politicians to parents is talking about fighting the... Read More
Do you know this year Florida will go through a... Read More
Did you say there's a way I can eat what... Read More
In order to identify hunger, you must first understand what... Read More
An eating disorder is a life threatening condition that often... Read More
Natural Weight Loss Is PermanentOnly natural weight loss can be... Read More
Antigo wedding limo ..With summer completed and school back in session, it'll be... Read More
Would you run out of fingers, and maybe even toes,... Read More
Okay, so you've read some of these articles, done your... Read More
Exercising too hardThis is probably the most common mistake. As... Read More
The underlying principles of low carb diets are based on... Read More
Although many patients have few problems after bariatric surgery, there... Read More
Finally - you are alone. No one else is around.... Read More
We, as a society, are always trying to lose weight.... Read More
As I was saying in my past articles, others have... Read More
Now that everything from a tan to pantyhose comes in... Read More
For the past 20 years, the American public has been... Read More
Losing weight on hips and thighs has always been a... Read More
Cellulite ? a word most women are very familiar with.... Read More
Offer a woman the choice between a dress she likes... Read More
I wonder how much it is generally known that the... Read More
Losing weight quickly is not advisable as most of the... Read More
Here's a letter from my email:Dear Carol,I took your teleclass... Read More
Curb Hunger and Avoid The Costly BingeEveryone's been there -... Read More
Fats are always looked at as a negative in a... Read More
Low carb diets, though popular, have met with much controversy.... Read More
One of the most talked about topics in any political... Read More
WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness... Read More
The Liver The function of your kidneys is to filter... Read More
I just came back from three days in Las Vegas.... Read More
Weight loss programs often have big claims. Understand the "science"... Read More
Weight Loss |