Fitting Exercise into Your Life

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

Calories Burned Per Hour for a 154-lb Person

Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (less than 10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180
Running/jogging (5 mph) 590
Bicycling (more than 10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440

*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.

Posted in Nutrition and Weight Control on July 9, 2008

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!

Weight loss is only one way to measure the overall effectiveness of your weight loss program!

One of the least accurate measures of fat loss, and it is fat loss and not weight loss that should be of primary concern as we set out to “lose weight” is the scale. The most accurate measure is the tape measure!

Beginning a weight loss program entails having an accurate picture of your starting point, not only to gauge the overall effectiveness of the program but to give you incentive along the way. Nothing will keep you going quite like looking at a before and after shot and seeing a real difference, even if you haven’t achieved your final goal yet.

Interestingly, statistics have demonstrated time and again that people who fixate on daily weight fluctuations (per the scale) have a much higher drop-off and drop-out rate than people who measure with a tape every ten days to two weeks. If you want to stay with your weight loss program, focus on losing inches, not pounds. The weight loss indicated by the tape will be inches related to fat loss, rather than absolute weight loss…which may be difficult to quantify.

Part of the reason weight loss is difficult to measure with a scale is that as you become physically active, you may gain muscle or, at the very least, your muscles may undergo what is called hypertrophy, meaning they get bigger or, in some cases, they simply become denser, more compact, and thus heavier. If the muscles get bigger or denser, meaning healthier, they will weigh more, thus offsetting the absolute weight loss, yet indicating a real fat loss.

There are other measures for establishing overall body fat beyond the scope of this article. However, if you are set on getting an accurate measure of body fat percentage, your local hospital, one with an advanced sports medicine center may be able to accommodate you. The most common, least accurate measure is the skin fold test, hardly worth the trouble, but you can get a skin fold test at most health and fitness centers.

The way to begin is by measuring yourself at the:

1) Neck
2) Shoulders and chest
3) Chest under the arms
4) Upper waist at diaphragm
5) Mid-waist at the navel
6) Hips across the buttocks and pubic bone
7) Upper thigh
Mid thigh
9) Lower thigh (just above the knee)
10) Calves
11) Ankles

Then repeat the measurements every ten days to two weeks, no sooner than every week. Make sure you measure yourself at the same time each day, on the same day of the week, if possible.

Then take a photo array of yourself:

1) Front
2) Sides
3) Back

Make sure pictures are full length and waist up, with good lighting. If possible, take video as well.

The measurements, pictures, and video will be a better overall representation of the effectiveness of your weight loss program than the scale and will keep you motivated long term.

Finally, once you have all your measurements and your photos, put them in a journal and record your daily exercise regimen and everything you put in your mouth each and every day. Then, add the measurements and images (if you wish to) to a spreadsheet, so you can lay the results out in front of you…a highly effective way to gauge overall progress.

The success or failure of your weight loss program depends upon a number of factors, including the template you begin with; and, that includes measurements and photos. Make sure to lay the proper groundwork, get the foundation right, and don’t worry about the scale…measure and take pictures (and video), and you will be successful in losing weight and keeping it off!

An aside: This post expands upon the previous post and video. I had a number of emails from people who wanted clarification, so I hope this is helpful.

John Zajaros, “Coach Z”
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Don’t forget to subscribe to our newsletter (the right side panel) and get your copy of the free ebook on nutrition and training tips!

The Ultimate Weight Loss Plan: Journaling and Assessment
The Scale versus the Tape!

If you began with us right away on the first day of our Ultimate Weight Loss 30 Day Challenge, you are walking or engaged in some other form of aerobic activity (e.g., running, biking, rowing), you also know about diminished returns in aerobic exercise and making the most of the first 30 minutes, 10 in warm up and 20 at your target heart rate, in your aerobic exercise routine; and, you have cleaned out your refrigerator and your pantry.

Now that we are through the first 3 days, we need to take the next step in a successful weight loss program, and that’s the physical assessment.

The physical assessment needs to be both visual and and written. Significantly, many people who begin to lose weight hop on the scale daily. Weighing yourself every day is the kiss of death for a successful weight loss program!

I know what you do, I did the same thing for years! You weigh yourself naked the first thing in the morning, you may even wait until after weighing in before drinking or eating anything. And, to top it off you may even make a short “pit stop” to the “potty” before the ultimate moment! Some people even exhale! Yup!

Does that about paint the picture? Of course it does! I’ve been there, we’ve all been there. The thing is? It’s about the absolute worst thing you can do.

Follow the steps in the video below. Get a journal and write down everything, your measurements, your observations, your pants and belt size, etc. I use a spreadsheet so I can lay everything out in front of me and watch the progress. Whatever works for you is fine, but like the commercial says, just do it!

John

John Zajaros, Coach Z
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Make sure you sign in for the newsletter and the drawing! You will also get a 65 page ebook complete with everything you need to have to supplement what you learn here…as far as diet and training tips go. And, it’s awesome and totally FREE!

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!

I have been helping people lose weight for years and there is one universal truth, no two people are alike when it comes to weight loss.

What works for one person may not work as well for the next individual trying to lose weight. However, when people talk about weight loss, they usually get very simplistic and say things like “eat less and exercise more!” Many reply, “If only it were that simple!”

Well, it is…and it isn’t!

The fact is, weight loss can be incredibly easy or incredibly difficult, depending on a number of factors, and we will cover most of them in depth over the next 30 days.

By now, if you started on day one, you have started to walk, you may have even thought about buying a dog…if you don’t have one already! No
kidding, a dog is an excellect accountability partner, and you need one. I will get into accountability tomorrow but for today I want to talk about the eating part of weight loss. And no, I am not talking about a diet! I am talking about a shift in thinking, a new way of conducting your life…so you don’t have to diet, just change how you do things.

For today, all I want you to do is to go through your cupboards and get rid of all of the junk food, all of it! Get rid of the chips, the pretzels, the cookies, the ice cream, the sugar-ladened cereals, the pop (soda-even the diet soda), Kool-aid, the high fructose and sucrose juices, particularly the ones with 0-10% juice, the booze (all of it), and everything else in it you can find that is even remotely close to being in the junk food category.

Yes, I know that may mean you are throwing away money. Would you rather have it around your waist? Because that’s where it is going if you don’t get rid of it.

Once you have gotten rid of the junk, resolve to never allow it back in your house again. Don’t get me wrong, there is nothing wrong with an occasional treat, in fact I recommend it. but if you bring anything like that into the house, make sure vit is on a limited basis and is usually done as some kind of reward for a goal accomplished or a level of fitness achieved. If you use treats in that way, they are fine and may even help to keep you on track, you won’t be quite so apt to run out and binge if every once in a while you reward yourself for reaching a milestone of some sort.

Once you’ve gotten rid of the junk, go shopping!

This time make a list of the fruits and vegetables that are on sale and that are your favorites. Go to your favorite grocery for fruits and vegetables, there is always one known for their quality and selection…go there and go wild!

Stock up on the fruit and vegetables you enjoy and begin to train yourself to snack on a piece of fruit or a ready cut and cleaned veggie you have
already for you in the fridge. Anything you do to make things easier, particularly during the first days and weeks of a weight loss program, will help you stay on track. Oranges, grapes, and melon are great for the sweet tooth. Some kinds of melons actually take more calories to digest than are in them, this is also true of certain vegetables. But for now, simply get the ones you enjoy and we will play with the choices during the upcoming 30 days of your weight loss challenge.

That’s it for Day 2!

Clean out the cupboards, and the refrigerator, and restock with the kinds of fruits and vegetables you enjoy. As you begin to walk and change your eating, you will be amazed at how soon, and how fast, the weight loss commences.

John Zajaros, “Coach Z”
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, By now you should have subscribed to my newsletter, the next edition will be out in the next 10 days or so. You will also receive an amazing resource immediately upon confirming your subscription, a resource for getting the ultimate results from diet and training by one of the foremost experts in the field.

The Ultimate Weight Loss Plan: Begin With Walking

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.

PPS, If for some reason you don’t get a copy of the book when you sign up for the newsletter, Murphy’s law and all, just contact me at the email or Skype address above and I will get it to you immediately!

The 30 Day Walk Away from Neck Pain, Back Pain, and Sciatica Also Helped Me Lose Almost All of My Excess Weight!

Let me tell you how I was able to accomplish a profound weight loss, an amazing weight loss…what I refer to as the “ultimate” weight loss! I have been able to experience a serious drop in weight and, more importantly, a drop in inches in a very short period of time!

First, let me provide a little background.

I have trained top-caliber amateur and professional athletes for almost 30 years. Along the way I have also had the good fortune to help many “regular folks,” some of my favorite people because they are doing it because they want to and not for the recognition that comes with top-level competition…they were just doing it to better themselves. My “favorites” would go through their entire day (or start out their day early in the morning) by dragging themselves into the gym and then working out in order to achieve their personal goal or goals.

Most of my weight loss clients were interested in:

1) Getting into better shape

2) Losing a few pounds

3) Increasing their energy level

4) Improving their standard of living (their overall well-being or “wellness”)

I always admired them for their determination and their commitment. In spite of everything else going on in their lives, they made it to the gym anywhere from 3 to 7 times a week, week in and week out, sometimes for years. Not only did they transform their outward appearance, many transformed their lives! It was an exciting thing to witness and be a part of.

So, when I was recovering from a catastrophic illness and several back surgeries, 14 back surgeries to be precise, I knew deep down inside that I had the knowledge to help myself. After all, I had helped thousands! So, it was simply a matter of getting up the courage to take that first step, to make the decision and then commit myself to begin working.

Once the decision was made to help myself, I knew the rest would fall into place…I just had no idea how fast it would happen, how rapid the weight loss and the transformation would be!

Over the next 30 days I am going to take you step-by-step through the entire weight loss process:

1) The template I used for measurements and other data

2) The personal assessment I employed

3) The journaling I did along the way

4) The shoes I wore (and still wear)

5) The workout clothes I wear and why

6) Even the precise workout and dieting strategies

And a whole lot more!

Over the next 30 days you are going to be introduced to a low-impact, high results way to transform your life in as little as 20 minutes, 3 times a week!

Want to do more?

What results faster without overtraining?

Stick with me and you will have a complete template to a new and amazing life…and weight loss will be the beginning!

By engaging in what I call the Ultimate Weight Loss Plan, you will discover a whole new you…in just 30 days!

Coach Z
John Zajaros
Skype: johnzajaros1
coachz@ultimateweightlossplan.com

PS, Do you want to get a jump start? This is just one component but it is a key weight loss tool and a wonderful overall fitness program. I will be referring to it a length over the next 30 days. Is it required? No! But it will be extremely useful and if you are serious about transforming your life, it is a small price to pay! BTW, it is also 100% guaranteed!

Out pops the little bundle of joy, but now comes the real task losing weight after pregnancy. How do you get back into shape, and trim away the 30-plus pounds put on in the last nine months? Most likely, it won’t be quick or easy. Especially considering the fact there’s a newborn baby who will be wreaking havoc on your schedule. It will take patience, and equal parts exercise and healthy, not necessarily less, eating for optimal weight loss after pregnancy.

Before formulating a plan, there are a couple things you need to consider. Whether you’ve chosen to breastfeed and whether you received a Cesarean section during delivery will both affect the capabilities and options that you have in post-pregnancy weight loss plans.

Most women lose more than 10 pounds (4.5 kilograms) during childbirth, including the weight of the baby, placenta and amniotic fluid. Water retained will follow in the days after. What’s left to deal with is the fat stored during pregnancy.

It will take up to six months to lose that excess fat. Losing a pound a week is the most reasonable goal. Anything more might prove to be unhealthy. Whether breastfeeding or not, good nutrition is ultra-important. It’s just as important that you eat healthy after pregnancy as it is during. Good nutrition is not cutting back; it is doing the best with the things you eat.

A good diet is going to include the things that are good for you. Eating fruits and vegetables and five times daily is the best place to start. Fruits and vegetables, along with whole grains, will be the best sources of fiber. Additionally, they help keep you full longer. Good examples are apples, pears, citrus fruits and whole grain bread. Along with fiber, it’s imperative that your diet contain the necessary amounts of protein and dairy. Skinless poultry, beans and lean cuts of pork and beef all provide protein. Zinc, iron and B vitamins are also good sources for protein. Low-fat dairy products such as skim milk, low-fat cheeses and yogurt are nutrient-rich choices of dairy products.

Eat smaller portions and don’t skip meals. Trade the traditional meals for scaled-back, smaller ones. Avoid the temptations of junk food. If not keeping them around is the only way, then it’s the best way. As a rule, it’s best to eat only when you’re hungry. If you choose to breastfeed, it will take an extra 500 calories a day. That makes the intake for a breastfeeding mother about 2000 calories per day.
Just as the new mom has to watch her nutritional intake during and after pregnancy, she also has to engage in an intelligent, individually tailored exercise routine. If the wrong program is implemented too soon, damage may be done and overtraining is a real possibility. Vigorous exercising may be harmful and should be avoided until after the first visit with the OB-GYN. Gentle exercise may be commenced within days after returning home from the hospital. Start slowly and begin light. Walking, stationary cycling, and swimming are all good starter workouts. Break up your exercising sessions throughout the day. Only when stamina improves should workouts be lengthened to more than 20-30 minutes in duration.

Once again, a new mother should hold off beginning any sort of vigorous exercise routine until after the first doctor’s visit following childbirth. Once the physician gives you the green light, begin slowly, usually following the advice of a trainer or a specifically designed program made just for you. For mothers who delivered by a Caesarian-section, exercise must be supervised and medically approved to assure you do not do unnecessary damage to the surgery site. Until the stitches have healed, only walking and light and gentle stretches should be attempted. In most cases, this will include the first 4-6 weeks after the birth of your new baby. In all cases, wait until the doctor gives the go-ahead, no matter how anxious you are to regain that figure you had before the pregnancy.

As with exercising, dieting should be supervised by your physician. Listen to your body, as noted in a previous article by this author on this topic, Rome wasn’t built in a day. It will take time and patience but the results will come. Provided you engage in regular, aerobically-based exercise on a daily basis, 20-30 minutes and increasing slowly to 45-60 minutes as time permits, weight should drop off at a fairly consistent rate. It will take patience and time, but keeping a healthy lifestyle will be well worth it. Once the weight comes off, simply continue the exercise program, you will keep your newly found figure for as long as you continue to live a healthy lifestyle.

For breastfeeding mothers, be sure to feed your baby prior to working out, there are many reason for this, some fairly obvious. When possible, involve the baby in the routine. Going for walks, even jogs, with the appropriate stroller, will keep the baby near and provide fresh air and sunlight for mother and baby alike. Remember, drink plenty of water before and during workouts, hydration is extremely important, particularly if breastfeeding. If at any time you experience pain, dizziness or shortness of breath, stop exercising immediately and consult your physician.

Exercise and proper dietary habits will go a long way toward returning you to the size you were prior to the pregnancy. Additionally, the increased activity will hasten the weight loss, so you do not have to starve yourself to drop a few dress or jeans sizes. Be consistent and do not over do your routine, it is the fastest way to burn out and over-train, either of which will ultimately lead to a loss in enthusiasm and, ultimately, quitting. Remember, start slowly and eat properly, not less and you will see the results in the mirror and on the tape measure in no time!

In the meantime, should you wish to get started on a diet, the ones listed below are among the most popular in the world right now. Any of these, as well as our sponsors to your right, may be excellent weight loss vehicles for you. Ultimately, it is about personal preference and determination. A well though out diet and exercise program works best and we suggest the best of both worlds below!

Here is an awesome resource and guide to begin your weight loss program, and it is available at no charge!

1) The Fat Loss Secret

2) The Master Cleanse Secrets 10 Day Diet, Beyonce dropped 20 pounds with this diet!

3) And, the best selling weight loss program in the world!

Professor John P. J. Zajaros, Sr.
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

How to Lose Weight After Pregnancy: Weight loss, Exercise, and Diet – Rethinking and Reshaping

Home and Facing Reality: Weight loss goals and results, fast!

You are home from the hospital after delivering this precious new life and suddenly the bliss of motherhood leaves you after you look at your new self in the mirror. Your hormones are raging and you try not to throw the toothbrush holder at the mirror or start saying words only a sailor or a trucker would say. What happened to that gorgeous body? Can it be fixed? Can this body look beautiful again?

Yes! We have the technology, we can rebuild you!

A little 6 Million Dollar Man or Bionic Woman joke. Or am I showing my age?

If you have given birth to a child, these thoughts and others have probably crossed your mind. But what can you do about it? And how are you going to make time to do get back into the size you were before Little Johnny or Little Suzie came along?

In this article you will learn how to safely lose the extra weight through a simple menu plan and a 20-minute aerobic cardiovascular exercise plan that will get your body back in the clothes you want to be in. Eating healthy is also vital to your weight loss strategy, whether you are breastfeeding or not. Listed below is a simple menu that is delicious, easy, and healthy. You will find the recipes at the end of the article.

Healthy Breakfast Meal

One Hard Boiled Egg
One Piece Wheat Toast
With ½ teaspoon Margarine and ½ teaspoon honey (optional)
½ cup Winter Fruit Salad
½ cup skim milk

Healthy Morning Snack

½ cup Trail Mix
Bottle Water

Healthy Lunch

Chinese Five-Spice Chicken Salad
Herbal Iced Tea

Healthy Afternoon Snack

Almond Butter with Sliced Apples
Bottle Water

Healthy Dinner

Grilled Salmon
Steamed Broccoli, Squash, Carrot Medley
½ Baked Potato topped with Black Beans and shredded Low-Fat Cheddar Cheese
Herbal Iced Tea

Healthy Dinner Snack

½ cup Low Fat Vanilla Yogurt or one small piece of deli turkey
Exercising is something you need to make time to do as a new mom. First of all it gives you time away to do something for yourself. Second exercise will give you more energy to take care of your sweet little baby. Thirdly exercise will send happy endorphins to your brain so you will be more relaxed and have will calm you down in the evening so you can sleep better. Listed below is a simple 20 Minute Cardio program that you can keep up with whether you go to a gym or workout at home.

There! Now that you have a sense of how to begin to approach diet change, a shift in focus not an actual diet, per se, we will begin to integrate an aerobic program into your daily routine.

The 20-Minute Treadmill Cardiovascular – Aerobic Fitness Plan is just what the doctor order! This is an interval plan that has helped many women with getting back into shape. The person that came up with this particular plan is physical therapist, and it works. This plan is for all levels of fitness and for new moms, as well as moms looking to reclaim their figure after a period of time after the birth of their child or children. After 4 weeks, you will want to increase the incline and speed levels of the treadmill. This plan is a great cardiovascular workout because it not only works to increase your heart rate, but it also is a great work out for your legs and buttocks. Additionally, any aerobic program engaged in properly will increase basal metabolic rate (BMR) and keep your “calorie furnace” burning long after the exercise routine is done for the day.

Minute Incline Level Speed
1 3 2.0
2 3 2.0
3 4 2.5
4 5 3.0
5 3 2.0

6 4 2.0
7 5 2.5
8 6 3.0
9 7 3.5
10 4 2.0

11 5 2.5
12 6 3.0
13 7 3.5
14 8 4.0
15 5 2.5

16 6 3.0
17 7 3.5
18 8 4.0
19 9 4.5
20 6 3.0

Keep in mind that Rome wasn’t built in a day, and neither will you be!

At any point in this routine, if you have had enough or cannot carry on a conversation, meaning you have gotten completely winded, stop. Aerobic means with oxygen and if you are winded, you are in an anaerobic state. While anaerobic exercise has its place, and we will introduce you to it in the near future, we are focused on aerobic exercise in stage one. Additionally, if you are unable to get access to a treadmill, a brisk walk, as mentioned in a previous article, will more than suffice, particularly in stage one!

The Recipes suggested as a starting point for stage one are as follows:

Recipes for Simple Menu Plan

Four Fuji Apples, chopped
Four Boss Pears, chopped
4 Clementines, peeled and seeded
1 cup dried Cranberries
1 cup Currants or Raisins
1 cup chopped Pecans
1teaspoon vanilla extract
¼ cup orange juice

In a medium sized bowl, add apples, pears, clementines, dried cranberries, currants or raisins, chopped pecans and vanilla extract; toss until blended. Add juice until all fruit is covered.

Serve in small dishes.

Yield: Four-Six (4-ounce) servings

Chinese Five-Spice Chicken Salad

1package Tyson Chicken Tender strips
½ teaspoon Five Spice blend
½ teaspoon Garlic
½ teaspoon Sea Salt
½ teaspoon Onion Powder
½ teaspoon Black Pepper
Smart Balance Oil or margarine
2 cans Mandarin Oranges pieces, drained
½ cup sliced almonds
Salad Mix
¼ cup Cherry Tomatoes, cut in half
¼ cup shredded carrots
Store bought Low Fat Oriental Dressing

In a medium bowl, add chicken and spices; toss. In a medium sized skillet, add oil or margarine. When the pan is hot, add chicken and cook on medium heat for 10 minutes or until done; cool chicken and cut in small pieces for the salad.

In a separate bowl, add salad mix, cherry tomatoes, carrots, and mandarin oranges; toss and add to dinner plate. Add chicken pieces, and almonds on top of salad mixture. Drizzle with your favorite low fat oriental dressing.

Diet is more about eating healthy than eating less, as noted in “How to Lose Weight After Pregnancy – 3 Easy Steps to Post-Pregnancy Weight Loss:

http://ezinearticles.com/?How-to-Lose-Weight-After-Pregnancy—3-Easy-Steps-to-Post-Pregnancy-Weight-Loss&id=2176798

Combined with the dietary suggestions and exercise program mentioned above, the article mentioned above will provide an excellent jumping off point and it will be no time at all and the sailor’s vocabulary will be replaced my the gorgeous, new you looking back at your from the other side of the mirror. In the coming weeks we will take you into stage 2, and the totally new you!

For further information and an intelligent program of diet reshaping and rethinking, educating you on how to eat and exercise after pregnancy, one guaranteed to yield results fast:

http://www.SkinniestYou.com

Next, we will cover Stage 2 and 3 more completely.

Professor John P. J. Zajaros, Sr.
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com