It's christmas time and I'm getting fat...?!
Question: Anyone got any suggestions on how I get into shape in this cold weather??
Answers: Anyone got any suggestions on how I get into shape in this cold weather??
There are a number of ways to lose weight over the holidays. But you need to ask yourself what your long terms goals will be. Do you want to lose weight? Or to build up strength? For weight loss without exercise, reduce your food portions and make sure you are eating a well balanced meal each day. Stair climbing, walking and jogging are just a few aerobic exercises that can help you to lose weight. But you need to be aware that many people who seek to lose weight without building muscle will lose not only fat but muscle mass as well. The loss of muscle then decreases the body's metabolism which means you will not require as many calories. If the body exceeds the number of calories required to keep itself going, you will gain weight. So weight loss without exercise often becomes a never ending cycle.
If you are looking to build muscle while losing fat, you will want to get involved in some form of strength training. This would be weight lifting using free weights, machines or lifting your own bodyweight. Strength training is most effective if performed for at least 30 minutes three times per week. As you continue exercising, over time you will develop more muscle. This is beneficial for fat loss because muscle increases your metabolism so you will burn fat. Muscle also takes up less space so you will take on a much slimmer appearance.
In order to reap the benfits of strength training you will need to eat 4-6 small meals each day spaced three to four hours apart. Make sure that each meal contains proteins, fats and complex carbohydrates (high fiber vegetables and fruits). Eating properly will keep your metabolism high. It's also important to drink adequate amounts of water, 64 oz is recommended. Water is a natural purifier/detox agent, speeds up metabolism and provides a sense of fullness thereby reducing hunger pangs. You may also drink green tea, the thermogenic (fat burning) effects of this beverage are beneficial to fat loss. Finally, getting a good night's sleep will help you to lose weight. Getting a restful sleep reduces stress on the body and creates a sense of peace and well being. Stress hormones that are associated with weight gain maybe triggered by a lack of sleep. So if you sleep well, you will feel livelier and more alert to start your day.
Some people do better with reduced food intake whereas other people do better with physical exercise. Other people incorporate both into their lifestyle. You need to find out what works best for you and stick with it. Nothing worthwhile ever comes to us easily.
Remember that it is always important to consult with a physician before starting any fitness/nutrition program.
"Living Fit, Healthy and Happy" is your first stop for reliable advice on physical fitness, exercise and nutrition. Our public access database is regularly updated with articles written by physicians, scientists and trainers who are committed to helping people lead a healthy lifestyle. Videos from HealthiNation, Reuters and the Associated Press are provided to give you sound and reliable information that will educate you on ways to help your family to start a healthy, fit and happy lifestyle.
http://www.livingfithealthyandhappy.com
watch Fit TV if you have it and work out in your living room, or get some excersise videos and work out. Or get a jump rope (they are very cheap at the dollar store) and jump while watching TV
jumprope for cardio and lift weights to help increase your lean muscle mass which will up your metabolism.
First stay away from all the Holiday sweets, no cookies, candy, fudge... blah, blah... IF you do indulge, do so in MODERATION!! ONE SERVING! That way you dont overdo it.
Also try working out... you can put on some music and dance for 30 minutes, or do some heavy cleaning, even rent/buy a few fitness DVD's and do them in your living room.
Key to losing weight... BURN more calories than you comsume!!