Losing Weight- It Can Be Easy

   By now we all know that exercising and eating right are vital in order to lose weight, maintain your weight, and stay healthy, but what we sometimes overlook is the way we are exercising. Many people have the idea that doing 1000 crunches are going to magically make you skinny and toned. Well, that's simply not the case. Doing crunches strengthens your ab muscles, yes, but they do not remove the fat that is covering them up. So, in order to shed the fat and show off those ab muscles we must run, sprint, bike, swim, etc. If you are just starting out then I suggest you just start out walking. Walking is a great way to burn calories and over time it will burn fat. Try to aim for about 10,000 steps a day. Take the stairs instead of the elevator and park way in the back at the grocery store, it sounds silly, but it really can work! The fastest and most effective way to lose fat is running, especially sprinting. Sprinting can be pretty tough to sustain a solid pace, but as long as you are jogging in between your sprint bursts you are on the right track. This is called High Intensity Interval Training (HIIT), it is by far the most effective, enduring way to lose weight, but it pays off in the end, BIG-TIME. Doing this for about an hour five days a week is extremely good. Keep in mind that if you can't handle a full hour that's okay, you will build up to it! Everyone moves at their own pace and as long as you stay consistent with your workout and slowly increase the amount of time you will be on your way to running that elusive 5K that you always dreamed about. 



     Another vital exercise you need to do is Strength Training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with Strength training is more effective than cardiovascular training alone in getting rid of abdominal fat You can do resistance training with free weights, exercise machines or resistance bands. Strength training is one of my personal favorites because of the quick burning and sweating feeling you get. You may think that isn't a very good feeling, but once you get past the first few weeks and start seeing the awesome results of that burning and sweating you'll know what I mean. When first starting out you don't want to start lifting 250 pounds worth of weight. Not only will you not be able to lift it, but you could seriously injury yourself. 5-10 pounds of weight is the best starting point. Using weights is also great when you are walking, try using 2-3 pound hand weights when walking though. Doing squats with those weights in your hand is a very good form of strength training.  If you don't have that p90x machine, don't worry about it. There are plenty of other ways to ramp up the resistance training. Like, push-ups, jumping jacks, chin-lifts, leg-lifts, burpees, and just simple bench pressing, remembering not to overwhelm yourself with too much weight. Don't ever forget to drink lots and lots of water and stretch the muscles that you will be working out before and after the work-out, it's worth it.  Water is very vital to your diet and so is vitamins. Centrum vitamins are great supplements to take after your breakfast in the morning, you can get these at vitaminemporium.com. I'll go into more detail about the diet portion of your weight loss goal in my next blog. Dieting is about 85% of losing weight so stay alert for my next blog for crucial information that WILL help you.