To achieve the weight loss of fitness walking, you need to master the correct way to have quality, quantity take each step:
First, our lives, every step of the work, go to the bathroom a few steps to make use of; Resolutely give up the elevator and down stairs; Breaks, lunch break not just stroll outside Time thinking about: I walked every step of the way is to exercise.
Secondly, will deal with posture, to lumbar back up, 10 toes of both feet toward walking directions, to toes with each step, every step of the muscles of the whole body involved as much as possible, to bomb people feeling.
Third, hitting in the exercise must be: timing, quantitative, set strength. Stimulate sustainable as a movement will regulate the body so that the body’s own State of “valve” full opening, protection exercise gains.
Regularly means you’re going to “aerobic fitness strides exercise”, you have to be to be scheduled. At a fixed time every day to walk, your body will go to the memory, will follow the adjustment, and thus play a role in the control of blood pressure, blood lipids, blood glucose, blood viscosity and erythrocyte quality, etc.
So-called quantitative means of exercise are relatively fixed, for example walk 3 km or 30 minutes a day. Settle down this time, to go the distance or time.
Scheduled strength is strength to be fixed, but the strength is not the bigger the better, while the medium to.
IV, pulse of the master standard during walking exercise: x1.8 basis based on the underlying pulse x1.4~ pulse, pulse is the best security for your campaign}.Fifth, the best walking exercise time is from 15:00 to 21:00. Especially in the blood is not normal, blood sugar is not particularly stable or already suffering from diabetes, or heart patients should choose this time.
A tight training muscles: seat state of the upper body straight, legs straight and close. The first step first the right leg plate in a straight left leg. Re-use both hands to lift the leg, and as close as possible to the body;
Slowly count to 5:00 to the squat, so thigh and leg was bent at right, squat like horse training; Then count to 10 o’clock to slowly get up, slow and bottom clamping, thigh to push the body stands straight, Maintain the position after 10-15 seconds to relax, and back to the left leg, according to the individual circumstances can repeatedly do, are subject to less fatigue.
Regular leg walk freely, take the stairs more and take less elevator, occasionally wear low shoes, cosmetic leg really helps.
Do special jogging exercise
Get Slim With Atkins Diet Plan
The Atkins’ diet has been a craze for a couple of decades. Here’s how you can gain from it.
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All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.
Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.
One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.
Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.
While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.
The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.
The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.
The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.
The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.
Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.
Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.
Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.
Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.
By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.
Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.
Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.
Happy dieting and hoping to see slimmer and fitter readers.
5 Healthy Suggestions to Help You Lose Weight – and keep it Off
The reason why so many weight loss methods only seem to provide a short term fix and do not deliver a long term solution is because in order to stay with a diet or exercise programme, you have to really enjoy it. Not only that, but it has to be safe as well. Fad diets, celebrity promoted exercise programmes and weight loss pills and potions will help you to shed a few pounds, but as soon as you start to eat “normally” again, the weight often returns.
So here are 5 genuine suggestions to help you lose weight, which almost anyone can do, without excluding your favourite foods from your diet or spending every spare minute of your time in the gym.
Realistically, any weight loss program will take time. Diets which promise you instant results are either not being completely honest or are simply uninformed. At worst, they may be downright dangerous. As a suggestion, set yourself a realistic target and then follow one single weight loss programme for one month. Don’t weight yourself every day as your weight can fluctuate on a daily basis. I suggest you weigh yourself once a week to check your progress. If you are not losing weight in proportion to your target, first check that you are following the programme correctly. In the meantime, try the following suggestions to help burn off the calories.
Walking is an ideal form of exercise. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process. With any exercise, start slowly and build up over a period of time. Your leisurely stroll will soon turn into a brisk walk and 30 minutes transform into an hour of excellent cardiovascular exercise!
A second ideal form of exercise is to get on your bike! I suggest you consult your Doctor BEFORE starting on any strenuous exercise to avoid causing any undue stress on your body, but cycling is a great form of exercise and is great fun. You may chose to cycle to work instead of taking the car, if this is possible, which also helps the environment. If you are fortunate enough to live in rural area, cycling enables you to enjoy the scenery often missed when you are behind the wheel of a car.
The next time you have a choice, take the stairs instead of an escalator or lift. This is a fantastic weight loss exercise which you can fit into your daily routine without even noticing the extra effort. Something as simple as walking up a couple of flights of stairs every day can make all the difference where weight loss is concerned. The next time you go to the supermarket, park in the middle of the car park and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.
Do not cut out all of your favourite foods from your diet, but eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, all foods if consumed excessively will certainly halt any attempt at weight loss. Cutting out the foods you enjoy will cause cravings and may lead to binge eating. So there is no reason to cut out your favourite food when a conservative amount of the things we love can still have a place in our lives, including during times when you are focusing on losing weight.
One of the major reasons people give for failure to lose weight when on a diet, or for never actually starting is TIME. Whatever exercise routine you decide to adopt it is imperative that you set aside a certain time each day to do it. Some people decide to get up an hour early to go for a walk, jog or cycle ride. It’s a proven fact that people who set a routine are much more likely to stay with it and find success than those who simply exercise only when they have time.
The secret to successful weight loss is:
know what you want your ideal weight to be
prepare a realistic eating and exercise plan to achieve it
make a commitment to yourself to take consistent action to achieve your plan
think of ways to make losing weight fun such as walking, jogging or cycling with a friend
do not give up – you can overcome any obstacle in your way to achieving your perfect weight
Remember, before you begin any weight loss or exercise programme, please consult your Doctor to ensure that you do not damage your health.