So you think you know all there is to know about exercise and fitness? Well,
whether you or whether you don't, it's sometimes good to recap on the basics.
So here goes.
Many people join a gym to get fitter and to lose weight . However after
only 6 months almost half of those who have joined have quit, and of those
that have stayed 40 percent use the facility only once a week - to gain
benefit from exercise you need to workout at least 3 times per week.
In order to make sure that you're not one of the quitters, you should find
a health club that you like, and ideally it should be near your home or
place of work - the easier the access, the more likely you are to use it.
Once you've found a facility, make going a part of a typical day (either
go directly before or after work) and before long you have achieved your
goals e.g. weight loss, a toned body or increased fitness.
In order to lose weight you need to burn excess calories from stored body
fat. You can do this in a number of ways:
Each of the above activities should allow you to train at or above 70 percent
of your age predict maximum heart rate (APMHR).
- Continuous aerobic exercise
- Interval training
- Circuit training
- Playing sports etc.
The higher the percentage (e.g. 80 or 85 % of APMHR) the more calories you
will burn. So aim to include some harder work in your exercise plan from
time to time. Of course, if you work hard all the time, don't be scared
to work a little easier sometimes - you'll still be burning lots of calories
at a lower intensity.
Women usually shy away from resistance exercise in favour of aerobic work
in the belief that this is the best way to lose weight. However, if you
train with weights you will increase your muscle tone and this in turn will
mean you will lose weight faster!
How so? Well ... Muscle burns approximately 3 times as many calories as
any other body tissue. So put simply, the leaner you are the more fat you
can burn off.
If your goal is to lose weight, one of the worst thing you can do is starve
yourself (the worst being overeating!).
If you starve yourself your body is tricked into thinking that food supplies
are low. Once this occurs the body begins to hold onto as much fat as possible
because in the event of a famine the body uses body fat as its main source
of fuel. This makes fat loss very difficult and you will not see the result
The best cause of action is to eat little and often (up to 6 small meals
a day). This way the body thinks food is plentiful so it begins to burn
body fat freely. So as long as your are eating slightly less calories than
you need, you will lose weight at will.
Understand and know your vitamins. Some vitamins aid the regulation of glucose
from food. A lack of certain vitamins can mean that you are susceptible
to weight gain. Thus, aim to eat the daily recommended allowance (RDA) of
vitamins B1, B2, B3, B5 and C, as well as iron and calcium.
Get fit faster
Perform resistance exercises
How many calories should I eat?