So far I've written about everything leading up to this point and what I'm doing myself in my efforts to lose weight- but I'm up to that second stage where I've relapsed for the 100th and last time. I know others are still at that first step though, or are maybe even further say.. a quarter of the way to their goal..closer? Well, my goal was to lose 40 kgs, I've lost 30, so I suppose I'm in a position to give a little advice, at least how to get everything started.
First things first, what are your strengths? Have you dieted with small successes before but exercise is where you falter? or maybe you already exercise and its diet that is the problem? Whichever it is for you, pick your strength and focus on that and then Research! What kind of diet would best suit your lifestyle? what kind of body are you hoping to gain? These are all things that need to be considered.
Exercise: There are so many different forms of exercise, they vary in intensity, results and time, and what suits one person might not suit you which is exactly why you should try them all! or at least as many as you can until you figure out, hey I really like the challenge that running/walking provides or wow I feel so much more now that I swim!
Good first timer exercises:
Maybe you don't feel comfortable going to a gym?
These can be done at home or around your local area
- Walking/ Running
- Swimming
- Workout dvd's (like gym classes in your living room! These can also be done at anytime, any day, for as long as you feel comfortable- you can make it harder as your fitness increases, its completely in your control)
- Skipping
- Self directed floor exercises (These could be a mixture of sit ups, push ups, lunges, squats, tricep dips, leg lifts, there are thousands of exercises like these for toning specific areas of the body and they are literally all over the internet- a youtube search can provide visual examples if needed)
My top five workout dvd's, tried and tested by yours truly.
- Zumba (The original set is best for beginners, Zumba Exhilarate is great when your fitness has increased and you want a harder workout).. I personally attribute most of my weight loss to these dvd's.
- Yoga and Pilates for beginners (these can be found in many stores such as Target and Kmart, even your local grocery store!)
- Kettlenetics (These are a cross between a strength and cardio workout, very good all rounder.)
- Cardio Ballroom with Julianne hough (A slightly more advanced dance based workout, but definitely effective once you have repeated it a few times and can get into the rhythm).
- Jane Fonda- Abs, Buns and Thighs (Excellent toning exercises with a touch of cardio).
If you are not averse to gym's or group training, these can be equally if not more effective. Many gym's offer a variety of classes (cycling, boxing, Body Jam, Body Pump and other les mills programs) which are excellent for those of us who find it hard to self motivate.
Diet, Now I can't offer an incredible amount on this, however I have found calorie counting very useful in the past. The amount of calories we each need per day varies depending on how active we are, our weight and our metabolism (How fast we digest food and convert it to energy). The recommended daily caloric intake is 2000 per day, but this is only a guide, you may need more, or like me, considerably less than this. To find out how many calories should be your limit for the day, right out a hypothetical healthy meal plan for 1 day, then research the calories in each food you have included (google is a gift from the diet gods) and dont forget to take into account portion sizes! Say this comes to 1200 calories, and on an average day perhaps you eat approximately 1800, adhering to this new limit will give you a caloric deficit where you could potentially lose weight. Diet, like exercise is about trial and error, research, try new things and workout what works best for you.
* To calculate the calories in food from the nutritional information on the back of a box divide the Energy (kj) by 4.2. For example, a 250ml glass of milk could contain 900 kj according to the label, 900/4.2 = 214.3 calories per glass.
FIND WHAT WORKS FOR YOU AND KEEP DOING THAT!
The most useful article for dieting I think I have ever read: http://www.bodytrans.com/newsletters/bodytrans_newsletter_09-2003.htm <--- Cope and Paste If You Like Actually Achieving Your Goals.
* Tired? Ask your pharmacist about multivitamins, they sincerely help you feel at your best even when you are not. Malnourishment can make you overeat other food (generally junk food) to compensate.
* Worried about having loose skin? I use Palmers Cocoa Butter to tone my skin (in particular- my arms), regularly moisturising your whole body (once a day, easiest done at night before bed) can significantly help with circulation, relieving that loose puffiness we all get on our under arms, torso and thighs.
One last thing, work times, school, responsibilities, these are all things you need to manage and work around, but if you want to be healthier, look better, whatever it is for you, you have to find the time. I personally despise working out in the morning, and will only do that if I'm am going to a specific gym class, but more often than not I work out at home, at night for around 1- 1 and a 1/2 hours before bed. This works for me, as it is the only time the T.V is really free so I can just pop in a dvd or whatever I want. The point is- find your time.
One last thing, work times, school, responsibilities, these are all things you need to manage and work around, but if you want to be healthier, look better, whatever it is for you, you have to find the time. I personally despise working out in the morning, and will only do that if I'm am going to a specific gym class, but more often than not I work out at home, at night for around 1- 1 and a 1/2 hours before bed. This works for me, as it is the only time the T.V is really free so I can just pop in a dvd or whatever I want. The point is- find your time.
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