Friday, June 15, 2012

Simple Exercises Melt Body Fat

That’s right. If you want to slim down and reduce your body fat, rather than decreasing your food intake, focus on the amount of exercise you do.

A recent national study was done using two age groups of sedentary men. These men basically sat at an office desk for the majority of their day and did not exercise.  One group was in their 20's and the other over age 65. It was interesting to see the striking relationship between lack of physical activity and fat. What they learned, and this won’t be a surprise, is that the most sedentary men had the most body fat regardless of their age.

Despite the government’s attempts to set standards for the daily recommended amount of calories needed for the average person; it does not match up to the current calories needed for the body’s daily energy needs.  

You do not need to join a gym.

Now leading experts recommend that people who want to lose weight simply start increasing their physical activity. This does not mean you need to join a gym or even purchase exercise equipment. It simply means being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), These are all things that more effectively burn calories and reduce body fat. Did you know that by standing while working on your computer rather than sitting, will allow you to burn an additional 100 calories? Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home. Amazing!

One report showed that 60% of Americans are trying to lose weight at any given time, spending approximately $30 billion a year on diet programs and products. A national panel recently sought data to determine if any commercial diet program could prove long-term success. What they found was exercise was the key component in maintaining a long-term goal weight.

Being seriously overweight and particularly obesity predisposes an person to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat. The typical American does not read labels to determine if a food item loaded with the wrong types of fats or a high sugar/carbohydrate amount. Even small amounts of exercise like 10 minutes in the morning, 10 minutes at lunchtime and 10 minutes in the evening will help your body burn more fat and help you get started.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.
Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive outlook about yourself and life. And the best news of all…it’s still free! If you live in a climate where winters keep you indoors a lot; find an enclosed mall, put on your thinking cap and find ways to exercise at home.

The length of time you walk is more important than how fast you go in order to lose weight. Walking at a moderate pace yields better results with less soreness - leading to more miles and more fat worked off on a regular basis. High intensity walks on alternate days help will condition your system. When you are losing weight and incorporating a walking program, the good news is you are not required to walk an hour every day. Mix it up with one day week when you walk at a moderate pace for at least 45 minutes.

If you want to be healthy and enjoy your goal weight, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting and being inactive.

What are your favorite exercises to do when mother-nature keeps us indoors?


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