Importance of Exercise
Exercise and nutrition always go hand in hand for optimal health and general well being. Exercise increases your metabolism, the process of burning calories obtained from food. Exercise, especially aerobic exercise, plays a major role in the weight management process. Of course, one should not just rely on exercise for weight loss and overlook the power of balanced nutrition. Exercise and balanced nutrition complement each other by increasing each other’s effect synergistically.
With moderate exercise, the blood circulation is improved and that results into proper distribution of the nutrients to all the body organs for their proper growth. Exercise also helps the body with the elasticity of the muscles. A lack of exercise may result into tissue injuries, such as pain in the lower back, neck and shoulder areas. Lack of exercise due to the busy and stressful lifestyle in the western world is the second biggest factor leading to weight gain and obesity, after excess calorie and fat intake. Therefore, cutting down on total calorie and fat intake, incorporating moderate exercise in daily schedule, and consuming a diet balanced in macro and micro nutrients would lead to a healthy weight management.
How much physical activity do adults (18 to 64 years of age) need?
Below are the exercise guidelines for adults from Center for Disease Control and Prevention:
Adults need at least:
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, and
• muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Here is the good news: 10 minutes at a time is fine.
We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.
Now, here is the type of exercise you can easily do during your day to lose unwanted weight. Give it a try:
1. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
2. Find the farthest parking spot when you go out shopping in the mall or grocery store and walk back.
3. Instead of taking elevator or escalator next time, challenge yourself with taking stairs.…
Importance of Exercise
Losing fat and unwanted weight need not be a boring chore if you know how. In fact, it can be “stupidly simple”. If you have been depriving yourself of all your favorite foods and forcing yourself to work long, hard hours at the gym every other day, then it is time to rethink your strategy. You need to feel good doing what you do and the best way is to keep things simple.
Here are some simple ways for you to burn more fat and lose more weight:-
1. Get hydrated – drink more water
Water is the essence of life. Without h2o, the chemical name for water, life ceases. But in what way is water related to losing weight? The answer will surprise you. When you don’t drink enough water, you get thirsty. But your brain finds it hard to differentiate between thirst and hunger and you will get the impulse to over eat!
This theory was supported by a study by Dr. Brenda Davy, associate professor of human nutrition, foods and exercise at Virginia Tech. It showed that people who drank two glasses of water 20 to 30 minutes before every meal lost weight more quickly initially and lost significantly more weight than those who didn’t.
Water also raises your metabolic rate. This is excellent for faster fat burning. You can also detoxify your body with water. As you know, the food you eat contains lots of by products called toxins. These are harmful to your health and can even retain fat and other substances in your body. Detoxification helps remove unwanted toxins, waste and fat from your body!
2. Don’t stay hungry
Even though the late Steve Jobs had said in one of his famous speeches – “Stay hungry, stay foolish”, this advice does not apply to losing fat and weight. Here’s why: hunger results in binging and over eating which results in unwanted fat accumulation.
So you should always eat foods that can keep you full for a longer time. Food that have a high fiber content can do just that for you. you must include foods such as lentils, legumes, nuts, apples, peas, etc in your daily diet. These weight loss friendly foods not only suppress your hunger but also keep your digestive system functioning healthily.
3. Walk the talk
You don’t have to hit the gym three times a day in order to burn those unwanted fat. Incorporating walking (brisk is better) or climbing stairs into your daily routine will do just fine.
A very simple way to achieve this is to park your car a few blocks away from your office (if you drive) or alight at a bus stop further away from your home or office. This will literally force you to walk and burn those extra kilos while you enjoy the scenery.
In addition, you can also take the stairs instead of taking the lift. Climbing is also a good way to burn off extra fat, just make sure the stairs are well ventilated and safe before you try this.
As you can see, you can lose weight and burn fat without having to put in hard hours at the gym and restricting yourself to a boring diet. This does not mean that you can go and eat like pig. No, I am not suggesting this. You do need to watch your diet and eat sensibly but remember that you don’t have to treat yourself like a prisoner.
Besides the above three pointers, you may also want to supplement your diet with herbal fat burning supplements because these can help you burn fat even more efficiently. You can find some useful recommendations and free resources in my author box below.…