that unwanted weight
Do you need to loose some extra
Learn about eating healthy and
the right kind of exercise to loose those unwanted pounds.
Check your fitness
level It's always wise to ask your doctor's
advice before starting any kind of exercise program. At the very
least, have your pulse and blood pressure checked, and get your
doctor's approval for the sort of program you have in mind.
Make an exercise
Don't just jump out of bed one morning and jog your butt off.
Sit down and make a realistic plan
Find an exercise
Exercising on your own requires huge self-discipline. Make it
easier for yourself by finding a friend or neighbor to exercise
with. Alternatively, or in addition, join an exercise class that
is right for you. But don't allow yourself to be pushed into something
that is too strenuous.
Types of exercise
Walking is great. No expertise or equipment is required, you can
do it anytime and it's free! What's more, provided you do it regularly
and for long enough, walking can be just as beneficial as any
of the more vigorous activities (like jogging etc). GO on a nature
walk, try to stay away from the HWY polution.
How to start
Take a 10 minutes walk, twice a day. Gradually
extend yourself. Walk every day, Walk longer, Walk faster,
Walk and swing your arms at the same time. Walk up one or two
gentle slopes.Walk up steeper slopes. Ideally
Aim to walk briskly (swinging your arms) for 30 minutes, each
day. This should include at least one reasonably steep slope.
Please note: This may take you several months to achieve, so don't
be in a hurry. Remember, exercise is for LIFE!
For most people, especially those who are very overweight, swimming
is even better than walking.
How to start and then extend yourself. It
is better on your body to exercise in the water.
Similar to walking, start by going to the pool twice a week for
a gentle 15 minute swim. Gradually increase the length of your
swim, and your work rate while in the water. Aim to build up to
about 30 minutes a day, or 45 minutes twice a week.
Your aim is the same as for walking or swimming. Start with a
short easy routine - 10-15 minutes per day and gradually work
up to about 30 minutes a day. Gradually increase your work rate,
without ever straining yourself. If jogging, please invest in
a good pair of running shoes that offer cushioned support.
or Aerobics classes
These classes can be great fun. Moreover, many fitness centers
offer a variety of classes to suit a variety of fitness levels.
Definitely worth checking out!
Exercise at home
If you can't get out, or if the weather is bad, organize an indoor
exercise routine for yourself. You can do floor exercises or arobics
from a video.
An easy exercise
& stretch plan
Head and neck circles
Stand up straight. Without moving your shoulders, slowly move
your head and neck in a wide circle. Do this half a dozen times.
Stand up straight with legs apart and both arms stretched straight
out in front of you, at chest level. Without moving your hips,
swing your arms (parallel to the floor) as far to the left as
you can - and then to the right. Do this 20 times.
Stand up straight with legs apart and arms at your sides. Without
moving the rest of your body, circle your left arm backwards.
Repeat this with your right arm. Do this half a dozen times.
Stand up straight. Place hands palms down on the front of your
thighs. Keeping your legs straight, lean forwards and slowly slide
your hands down your legs, as close to your ankles as possible
without straining. Then move them back up your legs and finish
by holding your arms straight up above your head. Repeat this
half a dozen times.
Stand up straight, with legs apart and arms at your sides. Without
moving your legs, slowly bend sideways to the left, allowing your
left hand to slide down the side of your leg, as far as possible
without straining. Slowly return to the start position and repeat
on right hand side. Do this half a dozen times per side.
Stand up straight with your weight on your right leg. Place your
right hand on a chair or table, for support. Swing your left leg
forwards and backwards, in a pendulum motion. Do this 20 times,
then repeat the exercise with your right leg.
Sit on the floor with your legs stretched straight out in front
of you. Place your hands on the top of your thighs and slide them
down your legs as far as possible without straining. Return to
the start position and repeat 10 times. Keep the whole exercise
as slow and as relaxed as possible.
Lie on your stomach with your legs straight and your arms by your
sides. Slowly lift your left leg off the floor, as high as possible
without straining. Do it slowly - do not jerk your leg upwards.
Then slowly lower your leg. Repeat the exercise with your right
leg. Do this half a dozen times, per leg.
Running on the spot
Stand up straight with arms relaxed. Run on the spot for 2 minutes.
As you do so, try to keep the whole of your upper body as relaxed
as possible. Allow your arms to bounce freely at your sides.
Dance to music
As an alternative to running on the spot, put on your favorite
CD and get moving! But avoid jerky movements. Try to move easily
without straining your muscles. Warning!
Never overdo exercise! Exercise shouldn't
be a temporary fad. It should be something you do for life.
Counting Calories man