weight loss workout a daily habit, just like brushing your
some countries, people do a weight loss workout all day long.
work hard in the fields. They walk or ride bicycles to run errands.
They carry firewood or water. At one time most humans walked
miles every day gathering food. Nature designed us to move. Our bodies
need and want exercise. Without exercise we get fat and sick.
Today, many of us drive our car to work and sit at a desk all day.
and sit in front of the computer or television at night.
Do you walk a lot on your job?
Do you chase small children
around the house?
Every minute you are on your feet is part of your
weight loss workout.
But you may not be doing enough.
National Weight Control Registry (NWCR) reports that most of the people
who succeed permanently at weight loss do it with a low fat diet and
regular exercise. They also say that small changes in diet and exercise
not enough to
produce significant weight loss. Big changes are needed. NWCR says we
exercise for 60 - 90 minutes per day.
possible, exercise in
the morning. Studies show that people who exercise in the morning are
more likely to
stick with an exercise program. Fill your water bottle the
before. Lay out your shoes and
clothing. Put batteries in your radio or CD player. Have a
If mornings are too crazy for you, do your weight loss workout at a
time that fits your
exercise log as part of your weight
loss journal. If you have
been sedentary, start your exercise program slowly. Don't try
do too much too soon. Give your body time to adjust to the new demands
you are making on it. You want to avoid injury and excessively sore
muscles. They will discourage you and cause setbacks to
There are three types of activity that you
should include in your workout plan: aerobic exercise, strength
training, and stretching.
exercises are the
best fat burning exercises. Aerobic exercise gets your heart
and lungs working harder than
normal. It is exercise of moderate intensity that you can do
continuously without stopping for an extended period of
uses large muscle groups of the body. Aerobic exercises are ideal for
our weight loss
Walking is the best aerobic exercise for people who
have been sedentary.
Almost everyone can do it. But before you start walking
for weight loss, read these helpful tips.
After you are comfortable with your walking program, add
some weight training exercise to your routine. Use the machines in the
gym or use free
Work out with weights two or three days a week, not every day. Weight
builds muscle and muscle burns calories. The more muscle we have, the
more calories we burn.
training is also good for our bones. When we make our
extra weight, they grow stronger just like muscles do. Even people in
their 70's and 80's get stronger when they lift weights.
should not be afraid of strength training. Most of us don't
high levels of testosterone, so we will not bulk up like men do.
Stretching and balance
Walking and weight training can make your muscles stiff
and tight. Stretching is the final part of a weight loss workout.
Stretch after you exercise, when your muscles are warm. This
will help you avoid injury.
Learn a few
beginner yoga poses. Yoga will improve your flexibility
and sense of balance.
Some types of yoga are very strenuous. Before you take a yoga class,
instructor if the class is right for you.
you hate to exercise, you are not alone. But for permanent weight loss
and good health, you must exercise daily. The hardest part is getting
out of bed and putting on your workout clothes. Like changing
starting an exercise program is hard at first but it gets easier the
longer you do it. And you will love the