Being physically active has so many health benefits. So if you are thinking you can’t possible fit 30 minutes or more of exercise into your daily routine, these tips from Johns Hopkins can help.
If finding enough time to exercise seems too much to contemplate, remember that any exercise is better than no exercise and small steps are the key to eventually making larger changes in your habits. What this means is that you shouldn’t forgo exercise altogether just because you can’t find the time or energy to exercise for 60 minutes a day — even 30 minutes of exercise on most days of the week offers significant health benefits. Here are some strategies you can try to increase your amount of physical activity:
Exercise tip 1 Replace sedentary activities with more active ones. For example, instead of watching television while sitting on the couch, take a walk while listening to a book on tape or talking on your cell phone. Or at least try doing some calisthenics while watching your favorite show.
Exercise tip 2 Look for stolen moments throughout your day to add activity. Climb the stairs instead of taking the escalator, walk instead of taking your car or public transportation, do a lap around the mall before you start shopping, and return your cart all the way back to the supermarket instead of leaving it in the nearby cart bay.
Exercise tip 3 Buy a pedometer. This step counter will help you assess how many steps you’re taking per day. We and other experts recommend 10,000 steps a day (equivalent to about 5 miles), although most people walk much less than that. Start off by tracking the number of steps you take on a typical day. Then, try to increase your step count by 500–1,000 steps every 2–3 weeks. Keep a record of your step counts and reward yourself (not with food, of course) when you reach your goal.
Exercise tip 4 Consider activities such as tennis, golfing, fishing, and dancing. These activities can be enjoyed well into later life and add a social element to exercise.
Exercise tip 5 Plan for exercise every day. Mark out 30 minutes or more a day for physical activity and stick to it as if it’s an important meeting or appointment. Individuals who become habitual exercisers are those who make physical activity a priority.
Calories Burned During Moderate vs. Vigorous Activities
*People who weigh more than 154 lbs. will burn more calories per hour and people who weigh less than 154 lbs. will burn fewer calories per hour when engaged in the activities listed here. Source: Dietary Guidelines for Americans, 2005.
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When it Comes To Effective Weight Loss – More is Not Better in Every Instance!
The fact of the matter is when it comes to weight loss, in some cases more is great and in other cases more isn’t better, and in still other instances more will hurt your weight loss efforts. Today we are going to deal with one aspect of more is not necessarily better, particularly when it comes to aerobic fitness and permanent weight loss!
Aerobics is undeniably one of the most effective methods for losing weight in a fast and effective manner. Aerobics used to be thought of as jumping around in a studio to snappy music or running for hours on end! You either joined a program and jumped around for 30 to 60 minutes a night, a few nights a week, usually in high-impact ecstasy, or you laced up the New Balance or Nike running shoes and headed out the front door and into the great unknown, usually to huff and puff your way around the block and limp back home…at least at first!
The reality of aerobic fitness, particularly as it relates to weight loss is very different from the truly American mindset that usually goes like this:
“If 30 minutes is great, 60 minutes is fantastic, and 90 minutes will be amazing!”
NOT!
The mindset of “more is better” permeates much of Western thought and our bodies simply reject it. In fact, if we use this weight loss strategy, our bodies will rebel, usually by way of muscle strain, stress fractures, and overtraining syndrome….complete with fatigue, malaise, and the runs (and I don’t mean up a hill!).
Interestingly, it has been demonstrated time and time again that less is actually a more efficient strategy when it comes to aerobic fitness and weight loss. The reasons are myriad but the one we are interested in here has to do with our body’s way of handling any sort of aerobic exercise.
Let’s say you are about to begin your weight loss program and you do not want to adjust your diet, you like to eat and that’s all their is to it…so you figure you’ll jump on the treadmill or the recumbent bike for a few more minutes or you’ll walk or run for an extra 30 minutes.
WRONG!
Here is how your body works:
1) The first 10 minutes or so gets your body warmed up and your heart rate into the target range (we will get into that in a subsequent article).
2) The next 20 minutes are of maximum benefit, in terms of aerobic benefit and for fat burning purposes.
3) The next 20 minutes and every 20 minutes thereafter there is what is called “diminished returns.”
4) Warm down, light stretching and so on.
That’s it! Simple as that. Pick your poison, so to speak!
Here’s why:
1) The first 10 minutes is simply a warm up and the whole purpose is to get your body warmed up and your heart rate into the target zone. The warm up will get blood and oxygen to the muscles so you can exercise efficiently and effectively without injuring yourself.
2) The next 20 minutes is the period when your body achieves maximum benefit; and, this is true regardless of the exercise you are doing. It varies a tiny bit depending on your fitness level but the first 30 minutes, including the warm up, is when most of the weight loss and aerobic benefit is achieved.
3) Every 20 minutes after the first 30 minutes, again including the 10 minute warm up, will yield less of an effect. This is called the point of diminished returns. In reality, every 20 minutes you continue exercising aerobically results in less gain until you would actually begin to go into debt, meaning your body would begin to pay for your efforts by literally tearing itself down to continue to fuel your effort. This is similar to what happens with marathoners once they hit “the wall” at approximately 20 miles in a race. Of course, the reasons are more complex but diminished returns is part of it…that and the body simply runs out of fuel.
4) Always make sure you stretch and warm down. Don’t simply stop, pack up, and leave the gym or run into the house…take the time to stretch and allow your muscles to cool down. This is for a number of reasons, including the more your stretch, the better you will feel the next day, less soreness too!
Ultimately, walking is the best overall aerobic exercise for a number of reasons. Walking is low impact, it can be done almost anywhere and by anyone, and it is the least expensive form of fitness. All you need to begin walking for weight loss and aerobic fitness are the clothes on your back and a decent pair of shoes.
When it comes to the latter, I cannot stress shoes enough! Shoes are crucial. We will deal with equipment in an upcoming post but if you have started your 30 Day Weight Loss Challenge, make sure you are wearing the proper shoes or you can derail the entire program. I suggest New Balance (there are several and 1906 are best) or Skechers Shape-ups. If you are planning on jogging at some point or exercising in the gym, the New Balance are a better buy, simply because they are more of an all-around shoe.
So remember, more is not better, less is! Think about the diminishes returns when walking, running, rowing, biking or whatever. Does that mean you won’t benefit from a 60 minute walk?
NO!
But remember, the first 30 minutes are optimal and, with each subsequent 20 minute interval, there is less benefit. 20 minutes, including warm up, 3-4 times a week will be more than enough to start. If you are really gung-ho, go 5 or 6 days a week. But take a day off, allow your body to rebuild, and be consistent.
Good luck with your weight loss goals and tomorrow we will discuss the personal assessment and journaling, also key to your weight loss and aerobic fitness success. Remember, we are working on a lifestyle change and it takes all the components working together over a period of days, weeks, months, and even years to create a new you. But if you stay with it, the results will be amazing!
John
John P. J. Zajaros, Sr., “Coach Z”
216-712-6526
Skype; johnzajaros1
johnz@ultimateweightlossplan.com
PS, DON’T FORGET THE FREE EBOOK ON NUTRITION AND TRAINING! JUST SUBSCRIBE BY FILLING IN THE BOX IN THE RIGHT CORNER AND YOU WILL GET IMMEDIATE ACCESS TO SOME GREAT TIPS AND WONDERFUL OVERALL RESOURCE!
Day 1 of The Ultimate Weight Loss Plan Challenge! Stay with me for 30 days and you will transform yourself into a totally new you. You will lose weight and inches!
As mentioned in the last post, a funny thing happened on my way to neck pain, back pain, and sciatica relief…weight loss!
There are millions of websites, blogs, and fitness gurus claim to have the answer to weight loss, the secret no one else has. The reality is actually quite different, the keys to weight loss are not a secret, they are literally steps away.
I have trained athletes on and off for 30 years. Many of the athletes I’ve worked with have gone on to achieve great things and accomplish most, if not all of their personal, athletic, and professional fitness goals. I have also helped more people, men and women simply interested in getting back into shape and shedding a few pounds, than I can count with their fitness programs. Many of my clients have achieved remarkable results following a few simply and straight-forward strategies.
Of all the weight loss strategies available today, I am often asked which one is the simplest and easiest to follow, day in and day out. The answer is always the same…walking!
Over the years I have come to call it my “bipedal weight loss” strategy but it still comes down to one thing, walking equals weight loss.
“Bill’s” Weight Loss Lesson: Walking the Dog!
Years ago, I watched a friend of mine go from morbidly obese to thin, literally before my eyes, simply by walking his dog each and every night. I liked “Bill” a lot and he was so heavy I just knew he wasn’t going to make it past 40, much less all the way to retirement. His kids and mine played together and it was tough, as a friend, to broach the subject of his weight with him. I struggled with it every time I saw him. Then, one day late in the spring, I noticed Bill was walking his dog around the neighborhood. Bill and Sandy, his dog, would pass my house every evening. In no time at all, he began to lose weight, a lot of weight! The results were amazing. Not only was Bill losing weight, Sandy was too. I was so excited for him, he was melting before my eyes.
Why Did Bill Decide to Lose Weight?
It seemed to me that Bill had simply reached a point at which he had had enough. I talked with him about it and he confessed that he just got to the point where he knew if he didn’t do something he would be dead in less than 10 years. The information he provided me validated what I assumed, the pain of his life had become worse than the pain he would have to endure to reclaim his life!
Interestingly, Bill said once he made the decision, the rest fell into place and then it became a habit, after that it was easy.
He and Sandy started looking forward to their walks and in the course of a few months his waist had vanished, he was into a 34 waist and his blood pressure was an amazing 122/78.
The Irony of Bill’s Story
The ironic thing about all of it was I had provided the same sort of advice to strangers for years but when it came to approaching my friend, it was so difficult, I failed to take action. In essence, I had let him down. Bill and I talked about it later and he agreed that it had to come from inside him, that if I had simply brought up the subject of his weight and how to lose it, he would have been offended. Regardless of how he got there, it was wonderful to see him take charge of his life and it was exciting to watch him transform before my eyes.
My Personal Weight Loss Plan and the Motivation Behind It: Neck Pain, Back Pain, and Sciatica
Significantly, when it came time to get a handle on my own weight problem, and my neck pain, back pain, and sciatica, I knew the first step necessary in dealing with both excess weight and the back pain was weight loss. I had also been advising people for years about the benefits of aerobic exercise, before witnessing the amazing weight loss and physical transformation of Bill, and afterwards.
Aerobic Exercise and Walking for Weight Loss
In my opinion, walking is the best all-around aerobic exercise you can possibly to for weight loss and for neck pain, back pain, and sciatica! The thing about walking as a weight loss and chronic neck, back, and sciatic nerve pain treatemt and relief strategy is that anyone can do it. Not only can anyone do it, but it can be done almost anywhere and with a minimum of equipment or gear. Yes, the proper shoes and socks are necessary, and we will deal with the proper gear in an upcoming article and video, but there is no fancy workout aparatus or equipment equipment to buy. Additionally, there is no membership to purchase and you can build each day upon the one before, in a constant and consistent manner, what Tony Robbins refers to as CANI!
CANI! Constant and neverending improvement!
Weight Loss, Pain Relief, and Accountability Partners
So, I started walking, little dog and all! Bill’s dog was a big dog! Almost every dog I have ever owned has been a big dog. But in this case my walking partner, my accountability partner (and we will cover the need to an accountability partner, as well), is a little Puggle named TuffGuy. He is every inch a tough guy, little dog syndrome and all. But he is a constant companion on my walks and makes them a bit more fun. And, TuffGuy keeps me going on the nights when I would just as soon stay home…accountability partners are a must!
Walking, Weight Loss, and Results…Fast!
Anyway, I walked and the results cam quickly, as I knew they would. In no time I was down two pants sizes and purcahsing new belts. I measured myself, rather than weighing, because weight loss is not an accurate gauge of success, the tape is! Today I purchased 2 pair of Levis in a size 36. I haven’t been a 36 inch waist in almost 20 years. Even when exercising, my waist never seemed to break 38″. Now, I am losing inches, measuring to track my results every couple of weeks, and feeling better than I have in years.
Walking, Weight Loss, and Pain Relief
The neck pain, back pain, and sciatica is a thing of the past! I have lost weight to be sure, inches of course, and I have experienced real and lasting neck pain, back pain, and sciatica relief. I couldn’t ask for more!
Other Weight Loss Strategies
Have I used other strategies along the way?
Yes!
Once I reached a certain point, I integrated other weight loss and pain relief strategies into my overall weight loss and neck pain, back pain, and sciatica relief program…but walking is what literally and figuratvely put me on the rodd to success. If it worked for me, it can work for you.
How to Begin Your Weight Loss Walking Program
Begin by walking a few minutes each day, build slowly and consistently over a period of days, weeks, and months. In no time, you will look and feel like a new person.
Want proof?
Go back to the videos I made at the first of the year on YouTube and compare them to the most recent ones.
Enough said?
Begin your bipedal weight loss strategy today, whatever time it is, and you will be a new person in short order!
We will cover the next step in your ultimate weight loss plan tomorrow!
John
John Zajaros, “Coach Z”
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com
PS, Sign up for the newsletter, to be published in mid-November, and receive a free copy of Mike Geary’s excellent ebook “Training & Nutrition Insider: Secrets for a Lean-Body!” The book is 65 pages of awesome content guaranteed to assist you with your weight loss goals.
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