Publication: Diet Buddy
Belly Bulge? Part-2 | |
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Diet Buddy - Monday, October 9, 2006
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Belly Bulge? Part-2
Hi there Buddies:
I hope everyone had a wonderful weekend and enjoyed the
nicer weather we've been having, finally. September most
definitely has been one of the chilliest, gloomiest and
rainiest months that I can remember, and I sure am pleased
that October at least seems to have some pleasant Indian
Summer days ahead.
I'm not ready for cold weather just yet and I'm hoping
Mother Nature just had her months mixed up. They do say,
"if you don't like something, change it," so hopefully next
year will bring a cross-country move away from freezing
temperatures for good. I have my fingers crossed!
To lose weight and keep it off, exercise has to become a
regular part of our everyday life - no ifs, and, or "but I
don't have the time" about it. If we don't make the time
to exercise we won't have the means to permanent weight
control. Once we realize this fact of life, we'll be on
the road to banning that bulge forever.
Last week we received some really great tips for reducing
that belly bulge we all would love to just make dissappear.
This week I'll continue with Part-2 in our never ending
battle of this bulge.....with some excellent tummy-toning
exercise tips, courtesy of Prevention Magazine.
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Get Moving !
- Increase activity throughout the day. "By reducing
sedentary behavior and increasing activity, weight loss
will come - and stay - for good," says diet expert James
O. Hill, director of the Center for Human Nutrition at
the University of Colorado Health and Sciences Center in
Denver.
You can make small changes in three areas of your day
that will lead to permanent pound removal. First,
replace some of your sendentary time (watching TV,
sitting) with movement. Instead of reading the newspaper
at lunchtime, take a walk for a half an hour. Next,
change the way you approach your time in motion -
vacuuming, digging in the garden, running errands. Dr
Hill recommends that you take the stairs instead of the
elevator to whittle away more calories. Finally, target
your daily planned exercise. Add an extra 15 minutes to
your evening stroll. These minor, almost unnoticeable
changes can add up to a gradual yet significant weight
loss over time.
- Learn to love resistance training. Increasing or
maintaining our lean body mass is a crucial component in
the weight loss game plan. The more muscle you have, the
more calories you burn, whether you're exercising or
sleeping. Weight lifting is a unique exercise in that it
enhances lean body mass. While aerobic exercises, such
as walking, jogging, and bicycling are important for fat
burning, they don't substantially increase lean body
mass. And as we age, that lean body mass tends to
decrease. Weight training should be done two or three
times a week, unless you target different muscle groups
on different days, in which case you can work out more
often.
- Learn the 80% solution. To increase muscle mass, you
need to do high-intensity weight training. That means
finding the weight that you can lift about 8 to 12 times
and no more. At that rate, you're lifitng about 80% of
your capacity. (If you lift a weight 25 times without
tiring, you tone muscles, but you don't increase muscle
mass.) It's fine to start with lighter weights to train
your muscles to get ready for heavier work.
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- Try dumbbells. To weight train, you don't have to buy a
membership in a fitness center or buy expensive home
gyms. To start out, buy a $20 set of dumbbells with
instructions and work out at home. You can see how you
like it without a big investment. If you're unsure how
to use your weights, seek instructions from a certified
health and fitness instructor at your local YMCA or
fitness club. As you progress, you may find fitness
centers great places to meet lifting buddies or learn
more about your new sport.
- Combine walking with weight training. To lose weight,
most people need to commit to at least 45 minutes to an
hour of low-density endurance training, such as brisk
walking, almost every day. So if you're lifting weights
one day, you should still try to get your walk in. (WE
know it's hard.) Unless you're a body builder who needs
to maximize her output in one area, you can do both and
enhance your weight loss program without harming your
body. To avoid fatigue, try doing one in the morning
and the other in the late afternoon or evening.
Stay Motivated !
- Keep a journal. Just like food diaries, exercise
journals help keep you motivated to do what it is you
want to do. Keep one for weight lifting to show your
progress, and another for aerobic activity. If you're
not keen on spending a full hour exercising continuously,
remember, it's the sum totoal of exercise you do in a day
that matters most, not whether you do it all at the same
time. Try for 15-minute sessions instead of one
continuous hour, if you prefer.
- Find some good videos. Ask your friends if they have any
favorite workout videos. Keep a collection around so you
can vary your workout from time to time to avoid boredom.
You can borrow videos from you local public library to
keep things interesting. Instead of a walk outside, go
inside and try some step aerobics, or polka or country
and western dancing. Just don't try to do the whole tape
the first day out. Ease into it, or you may be too sore
to get out of bed the next day.
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Strategies For Busy People !
- Do as much exercise as possible in the morning, before
work demands zap your time.
- Always include a vaiety of exercises - with a
recreational sport thrown in - to prevent you from
becoming bored.
- For pleasure and inspiration, try to find a group of
people to work out with.
- If you can't find a big chunk of time to exercise,
break up your workout into smaller chunks and spread
throughout the day.
- Choose on exercise that requires little more than a
change into shoes and shorts, such as jogging or
walking.
- Have an indoor exercise alternative in case bad weather
squelches your outdoor plans.
- If you're traveling, be imaginative and improvise in
your hotel room. Or find a nearby gym or park.
Now if we can just get it into out thick skulls that
exercise is an activity that needs to be a daily part of
our lives, like breathing, then maybe we can take advantage
of these smart exercise tips and get our bodies in gear
once and for all, and stay there. After all, we have
everything to gain, or lose, depending on how you look at
it.
Did You Know ???
That seventy-five percent of those who exercised in the
morning were still exercising a year later. Half of those
who worked out at noontime stayed with the program, but
only 25 percent of those who exercised in the evening
maintained their exercise regimen.
Next week I'll finish this trilogy of the Belly Bulge with
Part-3, "Secret Substitutions." For now, please take a
moment to visit our new Diet Buddy Forum and share your
success stories or struggles with fellow Diet Buddies at:
http://archives.gophercentral.com/Forum.aspx?fid=5
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional, any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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Question of the Week
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Questions...Comments...? email us at: Email Libby
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END OF DIET BUDDY
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