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 Exercise is an essential in life. Most people will certainly nod their
heads to this. Exercise is not only perfect for losing weight, it is
also good for keeping a reasonable body weight, for giving a boost on
the metabolic rate and also for burning those unwanted excess calories.
Exercise also revs up the heart and the lungs' machinery making them
more efficient in doing their natural functions.
1) Exercise Daily
What's easier, exercising three times a week or seven? It is far easier
to make exercise a habit if it is a daily one. If you aren't exercising
at all, I recommend starting by exercising a half hour every day. When
you only exercise a couple times per week, it is much easier to turn one
day off into three days off, a week off or a month off.
If you are already used to exercising, switching to three or four days
to fit your schedule may be preferable, but it is a lot harder to
maintain a habit you don't do every day.
2) Duration Doesn't Substitute for Intensity
Once you get into the habit of regular exercise, where do you go if you
still aren't reaching your goals? Most people will solve the problem by
exercising for longer periods of time, turning forty minute workouts
into two hour stretches. Not only does this drain your time, but it
doesn't work particularly well.
Exercise for periods longer than sixty to ninety minutes can change the
chemical state in the body which destroys muscle and causes fat content
to rise, according to James Villepigue and Hugo Rivera of the Body
Sculpting Bible for Men. The majority of improvement comes from the
final possible exertions, so doing more can often mean getting less.
3) You Have a Set Point, Acknowledge It
Drugged up by no-limits, self-help philosophy, many people get
frustrated when they plateau in their weight loss or muscle gaining
goals. Everyone has an equilibrium and genetic set point where there
body wants to remain. This doesn't mean that you can't achieve your
fitness goals, but don't be too hard on yourself if you are struggling
to lose weight or put on muscle. Acknowledging a set point doesn't mean
giving up, but it does mean realizing the obstacles you face.
Expect to hit a plateau in your own fitness results. When you expect a
plateau you can manage around it so you can continue your progress at a
more realistic rate. When expectations meet reality you can avoid
dietary crashes.
4) Eat Healthy, Not Just Food That Looks Healthy
Know what you eat. Don't fuss over minutia like whether your getting
enough Omega 3's or tryptophan, but be aware of the big things. Look at
the foods you eat regularly and figure out whether they are healthy or
not. Don't get fooled by the deceptively healthy snacks just pretending
to be good for you.
The basic nutritional advice seems to be:
Eat unprocessed
Eat more veggies
Use meat as a side dish, not a main course
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