|
Exercise
It's not that hard. Just do anything at all. New studies are showing that exercise not only helps the body, but it actually helps your brain work better and improves your mood.
Start off with 5 minutes per day, 3 days per week, of any sort of activity; walking, running, swimming, sports, weight lifting, yoga, stretching, anything. Any movement at all helps release toxins from your tissues, burn unnecessary fat, and get your blood moving. You don't need to spend 3 hours a day in the gym to be in shape.
If you exercise for 5 minutes per day, three times per week, you will gradually and naturally work up to longer periods of time. Eventually you will enjoy exercising for 30 minutes or more every day. It cannot be a burden for you to take care of your body or you will never succeed. You must truly appreciate how important your body is.
Once you have attainted a level where you enjoy physical activity, we recommend several different kinds of exercise.
Cardiovascular
Anything that gets your heart racing for at least 30 minutes. The most common things are sports, running, biking, or cardio machines at the gym - whatever is most enjoyable for you.
Weight Training
For shaping your body, strengthening your tissues and ligaments it's important to do some weight lifting. We're not trying to become Arnold Schwarzenegger here, just move your muscles a little. Just enough to put a little strain on your muscles is fine.
Yoga
Yoga is quite possibly the best thing you can do for your body. It's not just something that Monks do in India. These are exercises that have been refined for thousands of years and now are so perfected, that simple movements can have drastic positive effects on your mental, physical and spiritual wellbeing. We recommend the following videos for simple Yoga instruction. It's not hard and don't worry if your not flexible. Neither were we. You have to crawl before you walk.
Weight Loss Tips
Joining a weightloss group. Many people find that group work, with regular weigh-ins and sharing of experiences, can help motivation.
Formulate a personalized plan. Map out the next few months with target weights, days off from your diet, and rewards for progress.
Find a goal for your weight loss program. Aim for an event such as a summer holiday, wedding or similar event to aim for, that would motivate you to lose weight.
Learn your own weaknesses. People drive past fast food resturants everyday and are tempted to buy something unhealthy. An easy way to overcome that temptation would be to find a nutritious on the menu and only allow yourself to buy that.
Avoid going too long without food. Many people, when they do go too long with out food, overeat when they finally have the chance.
Don't weigh yourself more than once a week - more often you won't see any improvement and just get disillusioned.
Don't be over ambitious - a loss of 2 lb or max 1 kg a week is the most you should expect.
Anticipate the hurdles and falls. If you know you are going to go away for a weekend, for example, prepare tactics for eating out, anticipate a slight gain in weight. Mentally prepare yourself to get right back on target as soon as you return.
All dieters have good and bad days. Mentally plan out small treats or tactics to cope for when life is being unkind to you.
Visualize success. Set a reward for you that will motivate you to achieve it.
|
