Our bodies are machines. They need to be fuelled, well oiled and maintained to operate efficiently. They are designed to move and be active so it is very important that we use them as they were intended.
From my own experience, exercise has been the main contributing factor which has enabled me to get to where I am today. The nutritional side of it is important but you can only achieve so much with calorie control alone.
When I committed to losing the weight, I knew that I had to commit to exercise too. Little did I know just how much I would grow to love it and how it would play such an important and enjoyable role in my everyday routine.
EXERCISE
Lay the foundations first - when you start, don't push it too hard. If your body is not accustomed to exercise, give it a gentle introduction and make sure you ease yourself in gradually. If you make things hard for yourself too soon, you are more likely to not enjoy it and give up. You are also more prone to injury, especially if you are carrying lots of extra weight as this puts pressure on your ligaments and joints. Your muscles, cardiorespiratory system and mind set need to adjust permanently, give them a chance. I started by gentle gym work, cycling and walking.
Walking: the most natural thing a bipedal does - walking is highly underrated. I lost around 130 pounds of my main bulk by walking. It is free to do, easier on your body, it builds fitness gradually and is fantastic for conditioning. Incorporate hills into your routine. Hill walking is excellent for strengthening your legs and pushing you into the cardio fat burning zone.
Core exercising - As I have mentioned in previous posts, a strong core is integral to not only improving posture but aiding your work out sessions. The core incorporates all muscle groups around the trunk of your body so your tummy, sides and lower back. Doing sets of crunches whilst watching TV gets you off the sofa, burns calories and will pay dividends eventually.
Variety is the spice of life - keep things varied and interesting, don't stick with one type of training but vary your activities. By varying what you do, you
keep things interesting and you are less likely to tire or bore of your regime. Badminton, tennis and squash are all sports I played at least once a week, alongside my other activities.
Patience is a virtue - Rome was not built in a day. It took a few months before I saw a real difference in my shape but, when the changes do start happening, they happen fast. Remember that those muscles nestled under and excess fat are being worked and will respond. You will see the benefits, you need to stick with it and bide your time.
The day or rest - you must take at least one day off a week (ideally more to begin with) to allow your body some rest and healing time. Rest is important for muscle repair. If you over train, you will burn out or injury yourself.
Never exercise within one hour of eating - if you eat a meal and then train within an hour of that meal, indigestion and stitch will become you constant companions. Let your food digest before you start training.
Eating protein after a work out session will aid in muscle repair so get those cans of tuna at the ready!
Stay hydrated - Our bodies lose a lot of water whilst we are training. Dehydration leads to poor performance and electrolyte depletion during exercise so keep a bottle of water handy at all times. Energy drinks do contain some of the electrolytes we need so it is ok to have one of these after a session.
Monitor your heart rate - one of the most useful gadgets I use is a heart rate monitor. There are many on the market now that are affordable and it is important to know which training zone your heart is in.
To read more about cardio training zones, see below:-
http://www.heart.com/heart-rate-chart.html
Resistance work - weight training is crucial to overall conditioning and strength. Weight training can sound like a daunting prospect but, for the purposes of weight loss, low weighted dumbbells and high repetitions are the way to go. Please see my November post entitled 'weight circuit training plan' for more information.
Set yourself a challenge - fitness serves as a benefit in all our lives but setting yourself a goal enables you to stay focused and stick with it. Whether it be a timed walking challenged, a long distance bike ride, 5k running race or mountain climb, goals provide something tangible to work towards.
Schedule your workouts into your day - we lead busy lives and it is not always easy to find time. Pre plan what you are going to do through the week, have your kit to hand before work so you haven excuses not to go out and do a session when you get home.
I hope these tips have been useful. I hope that anyone reading this realises just how beneficial regular exercise is not only for body, but mind too.
R xx
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