Knowledge is Power!
The first thing most people do when they want to lose weight is diet, this alone however is not enough if you want unfailing weight loss. Just changing your eating habits will not do, you must incorporate some form of exercise in order to rid yourself of body fat. The facts are that in order to lose 1lb of fat you need to spend 3,500 calories. Therefore if you only cut down on your calorie intake you can see how it would be almost impossible to lose weight on a consistent basis. You will lose weight initially but then when the weight loss stops what happens? Yes it's back to square one and the weight piles on again (and more in most cases).
Exercise is our friend. Bold statement but it's true. If you have not exercised for a long time or you have a lot of weight to lose and exercise makes you quiver at the knees then think about this... Walk more, as easy as that! Walk more. You don't need to go rushing to the nearest shoe store for some running shoes or gym shoes; you can start anywhere and at any time. Walking is a cardiovascular exercise that you can increase on consistently. You may be surprised what it can lead to, for example I couldn't walk very far due to me being obese, but after only 6 months of walking (the first walk being ½ mile, about 15 minutes for me and I thought I would die) I walked a full 26 mile marathon for charity. What an achievement that was and the weight was coming off, as well as my body (all 48 years of it) toning up too.
You may have enjoyed some type of exercise before and would like to go back to that. If the only thing that has changed in your life since you last exercised is weight gain then you may be pleasantly surprised how easy it is to get back into shape. Always seek the advice of a professional or your doctor to ensure you are well enough to exercise, most likely they will be overjoyed that you have decided to 'move your body'.
As walking is a cardiovascular exercise you should try and walk at a pace that gets your heart pumping, i.e. you can feel you're working but could still hold a conversation. The more times you can do this in a week the better, but aim for 5 decent walks of at least 30 minutes. If you find it hard to fit 5 walks or exercises into your daily life then be clever and organize your daily tasks around these. To be blunt it you can't find the time for these walks then make sure to find the time to be ill in the future. Sorry but true.
If you need to break your cardio workouts into chunks to fit around your life then you could do this by walking to the store instead of driving (if it's safe to do so), walking to school or work, walking up the stairs instead of taking the elevator. There is usually a way to get a walk in; after all unless you have a disability it's what as humans do daily. (Or should do daily).
If time is a real issue then break your exercise down into bite size chunks, e.g. do 15 minutes in the morning and 15 in the evening or even boost your weight loss by doing an exercise DVD before your dinner, (bet that would make you eat a healthy dinner too). Play with the children in the garden, a bit of skipping would soon get your heart pumping, and think how happy the children would be to see you jump around with them. There are so many ways to incorporate exercise. Whatever it takes, you will be very pleased with the results.
Women tend to avoid weights thinking that lifting any type of weights will lead them to bulk out. NOT SO, you would need to be pumping iron for hours a day and use drugs to do this. Lifting weights builds lean muscle tissue. It also steps up your metabolism, again helping you to slim and your metabolism continues to burn calories even when your body is at rest; now that I like. Another benefit or having lean muscle tissue is that it actually takes up less space that fat, this is why you become more streamlined and toned. Aim to do some simple weights 3 times a week. A model session is below.
Think about building a base by aiming to understanding the basics-lunges, squats, pushing, twisting and pulling. The exercise below should be done once from top to bottom and then repeated twice. Do this in the comfort of your own home as you do not need anything other than a sturdy floor. If you do not have a medicine ball or dumbbells use a couple of cans of beans, not a problem.
Squats - 10 to 20 repetitions
Leg lunges - 8 on each leg
Pushups from your knees 10 to 15 repetitions
Assisted Pull ups - 10 repetitions
Medicine ball or dumbbells - 10 repetitions per side
For full explanations of these exercises, simply Google them and all will be explained.
Once you feel your fitness level have increased then you should add more to the routine to challenge yourself.
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