Diet and Exercise. They are the inseparable twins that are seen and heard everywhere. You can't have any sort of effective weight loss or fat loss without incorporating both into your daily regimen.
This article is going to focus on the exercise aspect. We're not talking about power-lifting or marathon running, but exercise for the common man or woman.
My wife and I had joined a gym last September, but I had not stepped into the place until almost December. Why, you ask? I was afraid of the soreness and stiffness that accompanies the first several weeks of beginning an exercise regimen. Fear of pain kept me away.
Even my own disappointment at the condition of my body was not sufficient to overcome my fear of starting to exercise. After this past Thanksgiving, however, I weighed in at an all-time personal high. It was shocking, at least to the point that it inspired me to begin working out.
My fears ended up being unfounded. I faithfully take R+ Alpha Lipoic Acid (http://www.ralapure.com), which (among many other things) aids in circulation, and my muscles never really got sore at all.
I'm happy to have avoided the pain, but the whole experience got me thinking... it was fear that kept me away. What is keeping you away? For many people, fear may not be the issue. It may be that joining a gym is not convenient, too expensive, too difficult, or simply beyond their abilities.
I began to look around for recommendations of an exercise regimen that is easy enough for nearly everyone, and yet effective enough to facilitate a meaningful weight loss. Surprisingly, there is plenty of information to suggest that walking for a half an hour each day can do incredible things in a very short amount of time.
But... what if you can't string together 30 uninterrupted minutes to go for a walk? The answer is simple... buy a pedometer.
The website DiabetesInControl.com (http://www.diabetesincontrol.com) published a study that proves you can achieve significant health benefits from simply walking briskly for 10,000 steps each day.
So, what can walking do for you? More than you might imagine. Walking helps to control body weight, blood sugar and levels of cholesterol. Walking at a brisk pace can burn around 300 calories an hour.
The folks at Diabetes In Control assembled a group of diabetics to participate in the 10,000 Steps A Day program. Each one was given a pedometer and asked to work toward increasing their daily steps until they reached 10,000 per day. At the beginning, the average person was taking 3,100 steps per day, so they had to increase by a significant, but not impossible amount.
After just three months, they saw significant improvements in blood glucose, weight, body fat, cholesterol, and overall fitness. Here are some of the average results:
LDL Cholesterol went from 114 to 98
Blood Glucose went from 182 to 153
Total Cholesterol went from 191 to 159
HDL (the "good" cholesterol) went from 36 to 48
Triglycerides went from 220 to 159
Average weight loss: 4.1 pounds
The study concluded with the following comments: "Over 15 patients reduced their medications, 6 eliminated some of their medications. 3 patients were able to get off all of their medications. Most lowered their blood pressure and had more energy. The average weight loss was 4+ lbs and everyone agreed to make the program as part of their lifestyle." Wow, that's pretty amazing stuff!
If you can walk for about thirty minutes at a good pace, you'll find you are at or near the 10,000 step goal. If you can't afford thirty straight minutes, here are some ways to increase your steps each day.
1. Park at the back of the parking lot. You'll spend less time looking for the "right spot" and avoid door dings too!
2. Avoid the elevator and escalator. Stairs are usually an option, so take them instead.
3. Shop alphabetically. Don't loop through the aisles, checking things off your list as you go. Alphabetize your items and go from point to point.
4. Get a post office box near your home. Walk to retrieve your mail each day. Walk your outgoing mail to a community mailbox, post office or mailing center.
Most importantly, though, get yourself a pedometer and begin to keep track of your steps. See if you can't get yourself up to 10,000 steps a day. You'll appreciate the results if you do!
Michael Callen is the author of the Weekly Weightloss Tips Newsletter (http://www.ccwebgroup.com/tips) and the Chief Technology Officer for http://www.WellnessPartners.com, an online retailer of dozens of health and wellness products.
The gastric bypass procedure isn't for everyone, but those who've... Read More
Zero Calorie Diet Sodas: Good Or Bad For Weight Loss?Calorie-free... Read More
In the old West tricksters sold a snake oil to... Read More
All Diets Are Based on the Same Premise: Eat Less... Read More
REDUCE YOUR WEIGHTNow you are not very far from losing... Read More
Weight Loss Axiom Number ThreeInsulin and GlucagonThese are the two... Read More
Taming the See Food Eat Food ResponseWhat happens when you're... Read More
Although the big push for fad diets has died down... Read More
Weight loss is never easy. Although this is stating the... Read More
Hoodia Gordonii a cactus plant found thousands of miles away... Read More
Are you concerned about the lack of exercise your child... Read More
The people of earlier times depended on the rich resource... Read More
Weight training combines building muscle tone and working the cardiovascular... Read More
Fasting, when done properly, can be a basic part of... Read More
What to Do with the Leftovers?Okay, tell me if you've... Read More
Visualizing and Declarations are today's topics.Visualize what you want as... Read More
Cellulite is a recent addition to the English language. In... Read More
On a little island half way in between Guam and... Read More
Have you ever seen an overweight rock climber or yoga... Read More
Good health is an invaluable bliss and you cannot simply... Read More
Getting enough of the good fats will help you lose... Read More
As of the writing of this article, May 16, 2005,... Read More
Did you know that being successful with losing weight starts... Read More
Hundreds of products on the market today claim to be... Read More
With the rise of obesity and the increasing incidence of... Read More
Are you weighted down with delusion, depression and on the... Read More
When it comes to weight loss, most of us would... Read More
The Atkins Diet Seems To Never Go AwayFad diets come... Read More
Ever notice how your best friend can lose weight on... Read More
Fat Loss Tip #2) Drink More WaterI know, I know,... Read More
FINDING THE PERFECT DIETArriving at the Perfect Diet is no... Read More
Fat burners have become very popular in today's society, especially... Read More
The general approach for treatment of obesity is to suggest... Read More
A reader recently wrote to ask why I don't include... Read More
Now that everything from a tan to pantyhose comes in... Read More
Yes it's true- and so unfair. As we get older... Read More
Adaptation is the most important concept I teach. The human... Read More
Many of us have tried losing weight in the past... Read More
Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More
Gaining up to 20 pounds over four years can significantly... Read More
What is the link between Hispanics and obesity? Are people... Read More
Have you ever stepped on the scale after a week... Read More
For the past several years one subject has been coming... Read More
Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More
The most common and popular diet fad over the past... Read More
We know that children are becoming obese at an alarming... Read More
If you have a protruding abdomen, loose skin as a... Read More
All of the things we tell sick people so that... Read More
Did you say there's a way I can eat what... Read More
I have put off writing a motivation article because of... Read More
Ever thought of, known someone, or gone on a diet?... Read More
Millions of people spend billions of dollars, hoping to achieve... Read More
Let me ask you a personal question. As you read... Read More
Lose Weight - Grab A GlassIn childhood, we heard it:... Read More
Have you heard about it lately? Everywhere you look, women... Read More
Low Carb diets have become as popular as apple pie... Read More
Glycemic index ranks different carbohydrate foods depending on their potential... Read More
"I'm too busy!" "I'm always on the run." "I... Read More
There is no question that having a massage makes you... Read More
Losing weight and going on a diet can be quite... Read More
Every day you walk down the street it is becoming... Read More
How to Break the Weighing HabitFace it, if you weigh... Read More
You've decided it's time to lose some weight. A lot... Read More
Hannah was distressed that, with all the inner work she... Read More
Speculating on the scientifically proven memory unreliability, the memory specialist... Read More
How to Estimate How Many Calories You Can Have and... Read More
Weight Loss |