Tip of the Day
Yes, you're busy, but you can still squeeze in a workout or a healthy meal between stops, phone calls and meetings. Whether it's a 15 minute walk between meetings or a long training run with your dog, make daily fitness a priority.
Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
You consume energy in food and drink, which your
body uses for fuel. Your total daily energy expenditure is your total fuel usage. If you consume more energy than you expend, you'll put on fat; and if you expend more energy than you consume, you'll burn fat.
Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat, so the scale doesn’t change even if your body is. Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster.
Hanging Leg Raises:
Hang from a chinning bar with an overhand grip; hands
about shoulder width apart. Bend your knees and lift legs to
your chest or as high as possible. Be sure not to swing. This
exercise works legs, hips and abs. Try for 1 minute
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. Walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either. Even the very fit can get a good workout from walking. Doing a brisk walk can burn up to 500 calories per hour. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk.
Front Dumbbell Raises: Works the front head of the deltoids. Stand with a dumbbell in each hand, held slightly away from you against the front of the thighs. Keep knees and elbows slightly bent. Lift one weight out and up until it is at shoulder height. Lower dumbbell and repeat with the other arm. Breathe in before you start and blow out as raise your arm. Try for 1 minute.
Lying triceps extensions:
Lying with your back on a bench and hold a barbell or dumbbells above your chest at arm's length, keep your upper arms rigid and lower the bar or dumbbells slowly until it is almost touching your forehead. Raise the bar or dumbbells back to the starting position. Repeat. Try for 1 minute. Breathe in on the way down and blow out as you raise the weight.
If you are really serious about changing your diet, losing (or gaining) weight and improving your health, you will find that keeping a food diary is key to your success. You can keep track of the foods you eat every day in a food diary notebook. Note the portion sizes and write down the calories you eat every day. Add up the number of calories you eat each day and your total for the week. If you need to lose weight, decrease the number of calories you need to eat each week by 500. By eating 500 fewer calories each day, most people will lose about one pound per week.