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| If you have tried every diet on the planet , every exercise program from the latest fitness guru and repeatedly failed to achieve your weight loss goals you probably need a “check up from the neck up.” Dr. Mégane Fabre
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177 WAYS TO REDUCE AND BURN CALORIES
CONTENTS
INTRODUCTION
ATTITUDE
TAKE ACTION
DIET
EXERCISE
YOUR DESTINATION
EXCERCISE
Well, you knew it was coming, didn’t you?
We’ve discussed at least 55 ways to adjust your eating habits. Some of the
tips we covered will help your metabolism burn extra calories, but the bottom
line is that you still need to burn more calories than you consume if you wish
to lose those extra pounds.
The dawn of the Information Age has given us
more labor- saving devices than any other period in history. Along with this
knowledge we have settled into a more sedentary lifestyle.
Taking a little trip back in time can really
open our eyes. A typical day for your great grandmother began long before the
sunrise. She was usually the first to awaken so she could have a hearty
breakfast on the table for the rest of the family.
She would probably stoke her range with wood
brought in the previous evening. Unless one of the children was old enough to
be charged with the task, she would put on her coat, scarf and gloves and trek
out to the barn to milk the cow, stopping on her way back to gather eggs from
the chicken coop, home-cured ham and sausage from the smoke house, cheese (that
she had made herself) butter (that she churned) and potatoes from the cold
storage cellar.
Returning to her kitchen with her collection
in tow, she would prepare a breakfast that most likely consisted of ham, sausage
and eggs fried in lard she had rendered, biscuits, gravy made from the leavings
in the frying pan, flapjacks, whole milk and strong coffee.
That picture can pretty much turn your veins
to instant concrete!
Bear in mind that after her pre-dawn
preparations she would spend the remainder of her day, sweeping, dusting,
polishing, scrubbing clothing using hot water that she boiled herself, hanging
the laundry out to dry, tending her vegetable garden and often toiling in the
fields with the men.
The comparison between your great
grandparents is not so much what they ate, as how they used the calories they
consumed. Life was hard. Normal physical activity usually burned off the
calories they consumed. They worked hard and ate hearty and, yes they did have
a shorter life expectancy.
Today we eat foods that are processed and
contain more fat and chemicals than nutrition. To top it off, we also live
sedentary lives. Unlike grandma’s hearty breakfast we are more likely to grab a
cup of coffee on the run. We rush to an office, only to spend the next 8 hours
sitting in front of a computer screen, just as you are doing now.
Getting a handle on your diet is just the
first step toward losing weight and living a healthier lifestyle. In order to
tame the weight loss beast, you MUST change your physical habits as well as your
eating habits.
You don’t necessarily have to exert yourself
as if you were training for the Olympics, but you definitely need to learn how
to burn off more calories than you consume. Once you have accomplished that,
you can step in to a regimen to maintain your ideal weight.
Before you begin a fitness/exercise program,
you need to know what you want to accomplish. Use the information in the
chapter on “Where To Begin” to determine your ideal weight. Once you have your
plan firmly in place (we will discuss this further in the next chapter) you can
begin to incorporate the following tips.
101. Always warm up before beginning
your exercise activity using smooth and fluid movement. The purpose of the warm
up is to minimize discomfort and prevent injury and loosen up your muscles for
the exercise to come.
102. Begin with a couple of deep
breaths, inhaling through the nose and exhaling from your mouth.
103. When you plan to walk or run, do
just a few hundred yards at a slower walk or a gentler jog.
104. Use the cool down routine in the
reverse of the warm-up, gently slowing down. This will enable your breathing
and heart rate to return to normal.
105. Learn to listen to your body and
differentiate between good pain and bad pain.
106. Never exercise on a full or empty
stomach.
107. Drink plenty of water to reduce the
chance of dehydration. Experts usually recommend 16 ounces either one or two
hours before exercising.
108. Always use stretching routines.
These are not just for jocks and fitness gurus but should be used by everyone.
The older you are, the more important this becomes as you can help retain
flexibility and good range of movement for all your daily activities.
109. When warming up and stretching, use
the movements for five to ten minutes. This will help to loosen your muscles.
110. Do not bounce when warming up with
stretching as you can cause tears in your muscle fibers.
111. To increase your flexibility, hold
each stretch for fifteen to twenty seconds or longer.
112. Be sure you stretch lightly during
warm up to prevent stretch reflex. This is caused by over using a cold muscle.
113. Breathe slowly and evenly
throughout your warm up.
114. If you have a tendency to become
stiff, take a hot shower or bath before beginning your warm up.
115. Breathing is extremely important
when exercising as your body need to process oxygen that will transfer from your
lungs through the bloodstream to the muscles that are being worked. Normal
breathing is shallow meaning that the air is not reaching deep into the lungs.
This can tighten neck muscles which can cause stiffness and pain in the neck,
shoulder upper back and chest.
116. Always inhale before you lift,
exhale as you lift and inhale as you lower the weight for maximum benefit.
117. Turn everyday activity into
exercise. Try balancing on one foot without support while putting on your shoes
and socks.
118. Forget about the elevator and use
the stairs.
119. Take the stairs two at a time.
120. Instead of shoving your chair, lift
it bending your knees and keeping your back straight.
121. Hide your remote control and get up
and down to change the channels.
122. Walk your dog and keep pace.
123. Take a Frisbee along and play in
the park with your dog.
124. Park in the furthest parking space.
125. Instead of sitting in the stands
while watching your kids play at a ballgame, try pacing the field instead.
126. Clean your house (changing bedding
is great exercise!).
127. Take a brisk ten minute walk each
morning, afternoon and evening.
128. Plant a vegetable garden. You’ll
have all that terrific food to eat and exercise in the process!
129. Learn how to snorkel.
130. Learn a new dance.
131. Join a gym.
132. Join a lunch hour aerobic class.
133. When exercising, use a
multi-purpose squat to improve strength in the lower body. This will strengthen
all of the major muscles of the lower body including hamstrings, quadriceps,
calves and gluteals.
134. Use balance training exercises to
help in performing daily living and activities. Try a one-legged balance
exercise by standing on one leg for 10 to 15 seconds, switching legs and
repeating the process for three to five sets.
135. Jump in place with feet together.
Touch the left and right heels alternately in between jumps with both feet.
136. Target the triceps with a bench
dip. Seated on a bench, grasp the front edge with your hands shoulder-width
apart. With your heels on the floor, extend your legs straight out from your
body. Move forward until your hips are off the bench. Lower the hips slowly
toward the floor then press up to a full extension of your arm without locking
your elbows.
137. Try a bent over row to target the
latissimus dorsi, teres major, posterior deltoid, trapezius, rhomboids and
biceps. While standing, begin with your feet shoulder width apart. Bend the
knees and flex forward at the hips. Tilting the pelvis slightly forward, engage
the abdominals and extend the upper spine to add additional support. Hold a
weight or bar beneath the shouders with your hands approximately shoulder width
apart. Flex your elbows and lift your hands toward the sides of your body.
Pause and slowly lower your hands back to the starting position. Be sure to
keep your shoulders stationary.
138. A simple shoulder shrug can help to
strengthen your back. Stand erect with dumbbells or other weight in each
hand. Lift your shoulders toward your head by elevating your shoulders and
slightly retract and roll them back. Pause for a moment then return to the
starting position. Make certain that you do not rock or use your legs and keep
your knees slightly bent. A variation on this exercise is to do one shoulder at
a time.
139. Another exercise to strengthen the
back is a scapular retraction. Begin with your feet shoulder width apart and
your pelvis tilted and slightly forward. Engage your adbdominals so you can
maintain neutral spine. Flex forward and hold dumbbells extended down and away
from the body. Flex the shoulder blades together, pausing then slowly
returning to the start position. Avoid bending your elbows and vary the
exercise by using a single arm at a time.
140. Remember to keep it slow. Perform
all exercises slowly. Spend two to five seconds in the lifting phase of an
exercise and four to six seconds in the lowering part. If you move too quickly,
you won’t get the muscle strengthening benefit of the exercise and you could
hurt yourself.
141. Work up to the point where you can
do three sets of each exercise, with five to 15 repetitions of the exercise in
each set. Don’t rest within the sets, you can rest briefly between each set.
As the work becomes easier ad weights or increase the number of repetitions you
do.
142. Bicycling gives a great whole body
exercise. Begin with short jaunts around your neighborhood. Each day widen
your travels until you are able to bicycle for at least a mile.
143. Exercise should give you additional
energy. If you are excessively exhausted after exercising you have overdone it.
144. Again, listen to your body. If you
experience a feeling of nausea or faintness, your efforts may be too intense for
your body or you aren’t spending enough time on your cool down process.
145. Your rate of breathing will
increase while exercising but you should still be able to carry on a
conversation. If you can’t talk and walk or talk and lift at the same time,
your pace is probably too intense. Cut back and lighten your weight load.
146. While you may experience some next
day soreness when you begin, exercise isn’t supposed to hurt or leave you
feeling stiff. Devote more time to warm up and cool down exercises as your body
adjusts.
147. Being overweight, your knees may
not be strong enough to support you. If you experience pain, then shorten (or
eliminate) your walks, jogs or bicycling and concentrate on strength building
sessions to build up your muscles and tendons.
148. If you have been sedentary, you may
experience lower back pain when you first begin to exercise. This is because
your hamstring muscles have shortened. When you walk or exercise the shortened
hamstrings pull on the buttock muscles which in turn will grab your lower back
muscles. If your abdominal muscles are not strong enough to assist in
supporting your lower back, you will definitely feel it. To get rid of the
pain, include abdominal strengthening exercises with your warm up and cool down.
149. If you get a headache, cramps or
heart palpitations, or feel dizzy, faint or cool while exercising, consult your
physician.
150. If you have an infection such as
bronchitis, put off exercise until all is normal again.
151. If you just have a cold or the
flue, wait until all symptoms such as fever, have been gone for two days before
you exercise again.
152. Walking is the aerobic exercise of
preference if you are over 60. This is because when you walk, the pressure on
your joints never rises about 1.5 times your body weight. Jogging, dance or
step aerobics can put as much as four times your weight or more on your bones.
This is wonderful for younger people, but can put too much strain on the more
brittle bones of the elderly.
153. Start your walking exercise by
timing yourself. You don’t want to become too tried to make it back home.
Check your watch when you begin, and walk around one block over and over until
you get a little tired. Check your watch to see how long you have walked.
That’s the length that your walks should be for the first week or two. Be sure
to turn around and head toward home when half the time is up. If you get tired
on the way home, stop, rest then walk some more.
154. Maintain the same level of exertion
for your entire walk. You will be asking your heart to work hard (but not too
hard) for your entire session. Your heart gets the biggest benefit from a
sustained workout. If you come to a hill, slow your pace to maintain the same
level of exertion that you had on flat ground.
155. If the temperature is hot or humid,
your workout will seem harder. Adjust the speed and intensity so that you stay
at the appropriate exertion level.
156. If the temperature soars over 95°F
with 80% humidity, limit outside exercise to no more than 30 to 45 minutes.
157. Establish a rhythm to your exercise
routine. Using music can help you to do this. The rhythm helps you perform
each repetition within a set with the same gusto! You can also use the tape or
CD as a timing reminder if you check the playing time before you start.
158. Be kind to your feet. Exercise in
shoes that were designed for the job or you are giving an open invitation to
aches, pains and even stress fractures in your feet and legs.
159. Pick the right kind of shoe.
Walking or running shoes absorb the shock of your stride. This is thanks to a
slightly elevated heel that also helps to prevent injuries to the leg muscles
and tendons.
160. Tennis and other types of athletic
shoes absorb the impact of sideways movement and quick turns.
161. Women who typically wear high heels
should avoid flat tennis type shoes because the sudden shift in foot position
could cause strain.
162. Buy new shoes often. They may last
for years, but looks are deceiving. They will lose their shock absorption
within just a few months. If you walk fewer than 25 miles a week a new pair is
in order every four to six months. If you walk more than 25 miles a week, they
should be replaced every two to three months.
163. Examine the patterns in your
existing shoes and/or take them along when shopping for new ones. Your wear
patterns might help the salesperson pick out the best pair for your feet.
164. To get the best fit, wear or bring
along the same kind of socks that you will be exercising in. In case your feet
swell during the day, plan to shop in the afternoon
165. After your warm up, exercise for
more than 30 minutes per session if you want to lose weight. Otherwise, three
10 minutes sessions per day will protect against disease and a healthier
lifestyle.
166. Wear loose fitting clothing that
breathes well. You can use layers of clothing to stay warm and dispel
perspiration and heat.
167. Avoid drinking coffee, alcohol or
other diuretics before or while you exercise.
168. If you are a morning person,
exercise after you have been up and about for at least 10 minutes. While
sleeping, sometimes fluids can pool throughout your body even in disks in the
spinal column, ligaments and muscles. If you get up and immediately begin to
exercise, the accumulated fluids can cause major injury such as a herniated
disk.
169. Avoid exercise right after eating.
Both your intestinal tract and your muscles will need extra blood to function.
The conflicting needs of each system may leave you with cramps or a feeling of
nausea or faintness. Give you body two hours to complete its digestive duties.
170. If you have diabetes, avoid
injecting insulin into a muscle that will soon be used for exercise. Working
muscles process insulin differently than nonworking muscles.
171. Learn how much activity is required
per hour to burn calories. For instance, one hour of bicycling at 6 miles per
hour burns 240 calories; at 12 miles per hour, you will burn 410 calories.
Jogging at 5.5 miles per hour burns 740 calories but at just 2 miles per hour
more at 7 miles per hour you will burn 920 calories.
172. Walking at just 2 mph, burns 240
calories; increase it to 3 mph and you are burning 320 calories and at 4.5 mph
you are burning a whopping 440 calories! *Note that this is based on a healthy
150 pound woman. A lighter person burns fewer calories, a heavier person burns
more.
173. Walking need not be a chore. Visit
your local museums and art galleries spending time browsing the exhibits. Not
only will you add additional exercise with the walk, you’ll improve your mind!
174. Eating a handful of raisins (about
1 ounce) approximately 15 minutes before your workout can significantly lower
free radicals and the damage they cause. Raisins are rich in antioxidants.
175. In addition to your daily workout
here is a simple exercise to do while sitting at your desk, driving or watching
television. While seated with back straight, pull your abdominal muscles
inward, and lift your chest and rib cage as you inhale. Hold that position four
to six seconds then release slowly as you exhale. Repeat eight to 12 times.
Try doing this while driving. Change your rear view mirror so that it can only
be seen when you are sitting straight. Just changing your mirror can help you to
remember to sit up straight.
176. Here is a quick way to tone up your
buttocks while standing. Squeeze muscles in both cheeks tightly, hold the
contraction for two seconds. Relax for two seconds then repeat eight to 12
times.
177. Need to strengthen your calves?
Stand on a telephone book, a block of wood, a step or a curb. Face toes in the
direction of the spine of the book. Hang heels over the edge opposite the
spine. For better balance while trying this outdoors, hold a railing or a
signpost on at curb. Keeping your back straight, push up onto the balls of your
feet while counting for two seconds, hold for another two seconds, and then
count for four seconds as you lower yourself back down. Tighten up your
abdominals and buttocks to help stay balanced.
YOUR DESTINATION
I’d like to leave you with a few thoughts
that may help you on your weight loss journey. At the beginning of this report,
we discussed how the words we speak are very powerful and how those words create
an attitude.
How often have you used the term, “my
weight?” You may have made the comments like these:
“When I lose my weight. . . .”
“My weight doesn’t let me. . .”
“I can’t . . . . because of my weight”
Do see a common thread throughout these
statements? Can you make an educated guess at how many times you have said one
of them or something similar?
From our earlier discussion, you probably
already noticed the “negative” affirmations . . . when . . .doesn’t . . . can’t.
. . Read them again more carefully. Do you see the other critical factor in
each statement?
Each of those statements re-affirms that you
“own” your weight. Therefore, each time you make that comment not only are you
re-affirming your current weight, you are pronouncing to the world that you are
not willing to let go.
Using a personal pronoun is powerful stuff,
because not only are you claiming ownership, you are training your subconscious
mind to believe that you can’t let go.
Starting today . . . right now . . . this
very minute, make a conscious decision that you no longer accept ownership of
excess weight. You are not what you weigh. You are a unique human being and
entitled to all the gifts that this life has to offer.
Now pull out pen and paper and begin your
affirmations.
*********
DISCLAIMER: This information is not
presented as being from a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not
FDA approved they must be accompanied by a two-part disclaimer on the product
label: that the statement has not been evaluated by FDA and that the product is
not intended to "diagnose, treat, cure or prevent any disease."
*********
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