Finding the motivation to exercise on a regular basis is difficult. It becomes even more difficult when you feel as though exercise will not give you the results you want. You exercise to lose weight and to enhance your body. If the effort you have to exert to exercise will not help you achieve your goal, your ambition plummets. And if you suffer from a poor body image or low self esteem, your motivation evaporates. So instead of exercising and striving to attain your objective, you give up.
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Diet is a word that brings shivers down the spine and hunger pains to our stomachs. But a diet should not deprive you of nutrients and provoke anxiety attacks. The word diet actually refers to your regular daily eating habits. Significantly reducing your caloric intake can have an adverse affect on your metabolism. This is especially true if you reduce the calorie intake suddenly. Sometimes people refer to this as a crash diet.
Dieticians use the crash diet technique to help underweight people gain weight. It’s true! The sudden drastic reduction of calorie intake will slow the metabolism. Underweight individuals are instructed to crash diet for several days and then encouraged to eat regularly immediately following. The body believes it is in danger of starvation and stores everything the body eats as fat. The result is weight gain!
So instead of starving yourself and suffering the resulting weight gain, try this for thirty days and see what happens. Everyday, make sure you drink 5 eight ounce glasses of water. (Do not count vitamin waters that are colored and not clear.) Substitute water as your drink with meals to help ensure you meet this requirement. Also, when you feel the urge to snack, drink a small (4oz) cup of water first.
After a few days, you may begin to notice you are not as hungry anymore. And drinking the water may prevent you from consuming multiple high calorie drinks. After 30 days, you should find you have lost weight and developed a new way to reduce your hunger without starving. But make sure you do this everyday for the full 30 days.
Alternative forms of cardiovascular exercises are extensive. The benefit is that you can find a variety of exercise programs to create or add to an existing exercise program. Realistically you could probably participate in a different form of cardiovascular exercise each day of the week. Or, you could change your exercise routine every two months to avoid a plateau and not repeat the same cardio program twice in a year.
One such program is T’ai-Chi Ch’uan. If you haven’t already ascertained from the name, T’ai-Chi Ch’uan is a form of Martial Art. It has been in existence for some three hundred years. The name translates to grand ultimate boxing. T’ai-Chi Ch’uan is considered an excellent low intensity workout program.
T’ai-Chi Ch’uan is utilizes a series of kicks, hits, and throws. The premise of T’ai-Chi Ch’uan is that it promotes good health by lowering blood pressure, reducing stress, and improving coordination. It is also credited with promoting a harmony of the body and mind and encouraging higher body awareness. The benefits of the program are extensive and worth considering if you are seeking a new cardio exercise program to try.
The Fastest way to lose weight
There is no miracle weight loss solution. Every body is different. Metabolisms vary by person and the way your body responds to exercise can differ also. So unfortunately, an exercise program that works for one person does not guarantee it will work for you. But the main premise is the same. You have to burn more calories than you consume each day. And you must exercise to accomplish this. Also, the longer you adhere to an exercise program, the more responsive your body becomes. It will increase your metabolism.
If you really want to lose weight, commit yourself to a 90 day program. You must abide by a regular schedule to reap the rewards. Plan your exercise program in advance. If you determine your schedule (i.e. the number of days, the type of exercise, and the amount of time you will exercise), you will be more likely to adhere to the program. Below is an example schedule you could follow for the first month:
Week 1-4:
Sunday: 2 mile walk-try to complete it in 30mins
2 sets of 8 crunches
Monday: 2 mile walk- try to complete it in 30mins
2 sets of 8 bicep curls w/ 2-8lb weights (Choose one that provides resistance but not actual pain. It should be difficult)
Tuesday: Break
Wednesday: 2 mile walk- try to complete it in 30mins
2 sets of 8 squats holding one 5 to 10lb weight in both hands.
Thursday: 3 mile bike ride- try to complete in 30 mins
2 sets of 8 dips on chair or stairs.
Friday: Break
Saturday: Take a Yoga or Pilates class or follow a video.
After the first month, increase the miles and the repetitions. You can substitute with a new cardio exercise. You can add more weight lifting exercises to each day. The key is to increase the intensity. You want to continue to improve your strength and endurance.
After the third month, your body will be slimmer, stronger, and you will see improvement.
Now that the Holiday season is upon us many of you will find yourselves choosing between enjoying the multitude of delicious treats or adhering to your diets. One option will allow you to enjoy the many gatherings you will attend, but then suffer from guilt and self loathing later. The other option may give you a small feeling of triumph, but you may probably feel resentful and irritable at missing out on one of the best parts of the season. It is the classic catch 22.
So what can you do? Either way, you end up unhappy. The answer is simpler than you might expect. The key to weight loss requires a healthy diet and exercise. Exercise is the main component. You must burn more calories than you consume. So if you want to enjoy a few holiday treats, go right ahead. Do not overindulge, but enjoy the treats in moderation. A few treats will not hurt you. Just make sure to make time for exercise.
Nothing in life is free, right? Well, the cost of indulgence is a little extra exercise. Increase the time you spend exercising each day by ten to fifteen minutes. Or add an extra day to your exercise program. If you don’t already exercise, now would be the perfect time to start. Time is limited during the season with so much to accomplish, but aren’t you worth spending time on? By exercising 4 to 5 days per week for as little as 30 minutes a day, you can enjoy those special holiday treats without regret.