Wednesday, September 28, 2016

Beginner's Fat Loss Program: Easy To Follow Program For Results!

Beginner's Fat Loss Program: Easy To Follow Program For Results!
By Shannon Clark
Last updated: Apr 25, 2016

If you're a beginner looking to get started on the road to fat loss, this is your best place to start. Here's an easy-to-follow plan for fast results.
Possibly the most intimidating thing for any beginner is simply getting started onto the path of healthy eating and proper exercise. Once you're over that hump and an action plan is in place, then you'll find that your main focus turns instead to maintaining motivational levels and ensuring that you stick with that program.

Having the program in place though needs to be the primary focus initially since it's going to guide you down the path to your goals. Here is some information to get you started.

WHO YOU ARE AND WHAT GOALS YOU HAVE
You're someone who might have dabbled in the gym many years ago but have taken an extended time off or someone who has never even set foot inside the gym for a workout. You're new to many of the concepts of what a proper program consists of and are like a sponge, soaking up new information.

The primary goal you want to focus on at this point is fat loss. You might have some desire to also work on building your muscular strength, but that will come down the road once you've stripped off the extra layers you've packed on over the years and are starting to feel leaner. You want a plan that's going to be easy to follow and will get you results quickly.

YOUR SOURCE OF MOTIVATION
Motivation for fat loss can come from a number of places. Perhaps your doctor has instructed you to drop a few pounds because of your current risk for diseases or other negative health impacts. Or, maybe you have finally had enough with your current body weight and have decided to take action to reduce your weight down to where you feel comfortable.

Some people are also primarily motivated by the thought of having more energy after losing weight and getting active, so this could be something else at play for you. Finally, others simply want to look better.

Whatever your source of motivation is, it's important at this stage to pinpoint it and always keep that in the back of your mind as you progress along.

YOUR NUTRITIONAL PROGRAM
As a beginner, what you want to mostly focus on right now with your nutrition program is making small changes on a continual basis to help improve your overall diet. If you attempt to completely overhaul your entire menu, removing all the foods you typically eat and replacing them with chicken, rice, vegetables, and other standard '100% healthy fare', you might find it becomes too much and you're overwhelmed.

Instead, incorporate in more of those healthy foods, while reducing back on your unhealthier choices. As time progresses, start tilting the scale more in favor of solid healthy food choices, while limiting the processed, refined, and higher calorie items. This slow elimination process will be much more doable for you than trying to quit cold turkey.

One thing you do want to start doing at this point is making yourself more aware of the total amount of calories you're taking in on a daily basis. While making healthier choices is incredibly important, if you're still eating too many of those healthy choices, you're not going to achieve your goal of weight loss.

Find an online calorie calculator and start plugging in the foods you typically eat. Then get your measuring cups out and start finding out exactly how many servings you are eating in a normal meal (do not skip this step because serving size will make a dramatic difference on fat loss).

Do this for about two weeks until you gain a better understanding of your total calorie intake. At the same time, try and educate yourself about how many grams of carbohydrates, protein, and dietary fats are in the common foods you eat as well.

In terms of your calorie intake to shoot for to get fat loss happening, aim for about 12-13 calories per pound of body weight if you're active and 10-11 calories per pound of bodyweight a day if you're not. This is a simple way to estimate your fat loss daily calorie requirements.

Out of those calories, you want to aim to get about one gram of protein per pound of body weight. So, take your current body weight in pounds and multiply by four (the number of calories that are in one gram of protein). This is how many total calories each day should come from protein foods.

Rest of article here

Tuesday, September 27, 2016

Re-post from 9/26/16

Exercise: yard work
Comments:
Time : 8 AM-10 AM
impact: medium
calories burned: 566
pulse: 96
length of time: 2 hours

reflections and comments:  The above plan is what I will fill out in the exercise blog.
explain plan: This is a great exercise for the mind as well.

The above sample plan will be tomorrow.

How to formulate or to answer an exercise plan:
1. Research & decide your routine type and exercises.
2. Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
3.Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
4. Increase the weight on week 5 and drop the reps back down to 12.
5. Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains.
6. If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.
7. Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range.
8. Start a Diet.
9. If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk
10.  Optional Supplementation

Source:
http://www.wikihow.com/Make-a-Workout-Plan

Monday, September 26, 2016

Formulate an exercise plan

Exercise: yard work
Comments:
Time : 8 AM-10 AM
impact: medium
calories burned: 566
pulse: 96
length of time: 2 hours

reflections and comments:  The above plan is what I will fill out in the exercise blog.
explain plan: This is a great exercise for the mind as well.

The above sample plan will be tomorrow.

How to formulate or to answer an exercise plan:
1. Research & decide your routine type and exercises.
2. Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
3.Write out each exercise's specific sets, repetitions (reps) and if you're advanced, time delay.
4. Increase the weight on week 5 and drop the reps back down to 12.
5. Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains.
6. If you want to build as much strength and tone as possible, however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.
7. Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range.
8. Start a Diet.
9. If you're a skinny bloke, this doesn't matter too much, however if you do not minimize sugar intake and fat , you will gain what bodybuilders refer to as dirty bulk
10.  Optional Supplementation

Source:
http://www.wikihow.com/Make-a-Workout-Plan

Sunday, September 25, 2016

11 Ways to Indulge Your Spine By Stephanie Burke (Exercise tips)

 11 Ways to Indulge Your Spine
By Stephanie Burke | 8/31/16

1. Make exercise a lifestyle

Exercise is essential when it comes to maintaining a healthy spine—and it can also aid in the rehabilitation of your injured spine.

See Low-Impact Aerobic Exercise

You don’t need to be an expert in physical fitness to indulge your spine with regular exercise. A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can go a long way toward distributing nutrients into your spinal discs and soft tissues, accelerating your healing process, and keeping your discs, muscles, ligaments, and joints healthy.

Low-Impact Aerobic Exercise
By Peter F. Ullrich, Jr., MD, Orthopedic Surgeon (retired)

Benefits of Aerobic Exercise

Reconditioning through aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undertake aerobic exercise to condition the back will benefit in several ways:

They have fewer episodes of low back pain, and will experience less pain when an episode occurs.
They are also more likely to stay functional (e.g. continue working and carry on with recreational activities), whereas those patients with chronic low back pain who do not engage in aerobic exercise are more likely to experience the gradual loss of functional capabilities.
It is easier to control weight or lose weight, decreasing the stress placed on the spine structures and joints.

An increased production of endorphins after 30 or 40 minutes of exercise can combat pain. These bio-chemicals are the body's natural painkiller, and frequent release of them can help patients reduce their reliance on pain medication.

Endorphins can elevate mood and relieve symptoms of depression, a condition common in those with back pain or a back injury.

Types of Low-Impact Exercise

There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.

Walking. In general, walking for exercise is very gentle on the back, and walking two to three miles three times per week is very helpful for patients. Walking also has the advantage of not requiring special equipment (except a good pair of shoes suitable for walking) and it can be done inside or outside, in almost any location, including at home on a treadmill.

Stationary bicycling. For those patients who are more comfortable seated rather than standing, biking or stationary biking may be preferable. Bicycling or 'spinning' classes have grown in popularity over the last decade as more people realize the benefits of this lower impact form of exercise. There are several upright and recumbent (reclining) bikes that can be purchased for home use, and many come with programs preloaded so that patients have a good variety of sessions from which to choose.

Friday, September 23, 2016

Results 9/23/16

Exercise: walking
Length of Time: 12 minutes
Calories burned: 95 calories

That is all for today.

Thursday, September 22, 2016

Dance workout


Keaira LaShae is the young woman whose dance exercise I have been dancing to this morning.  I felt great after I danced the best way I knew how.  Maybe I should dance more often.  I realize that dancing does indeed burn a lot of calories, but I have learned that I do not have the energy to dance for an hour.  I would love to dance for that long, but I am not sure if I could do so right now.  Tomorrow, my goal is either to rest or to walk.  I plan to also wear my watch then just in case.  I am doing fine today.  I have decided to give credit to exercising from this said video.  Maybe walking and dance as well as lift weights are what I should be doing for now.  Today, I danced for a little over 10 minutes and burned 127 calories, which isn't a bad thing for a beginner.

Wednesday, September 21, 2016

Taking a long look at myself...that is my goal

Tomorrow, I plan to actually exercise.  I promise myself that my posts will mostly not contain anything dealing with failures and procrastination.  The power lies within myself.  It took a while, but I finally realize it for myself.  Tomorrow, I plan to dance before morning with my headphones on. I don't dance as much as I used to, but I can always learn.  My plan is to exercise daily and see what lies ahead of me.  Working out and eat well are difficult for me.  However, living with what I am living with are even more difficult.  Right now, since I am overweight and don't usually exercise, I will start out at 10-30 minutes once per day....for now.

Time: 6:00-7:00 AM

1700 Calorie Plan (sample)
Breakfast: 350 calories
Snack 1: 300 calories
Lunch: 500 calories
Snack 2: 150 calories
Dinner: 300 calories
Snack 3: 100 calories

The problem with this sample plan is that I am supposed to consume less than 200-250 calories. Consuming 300 calories is too much at least for me.  Lunch should be feasible, though more than 500-600 calories per much is quite a lot.  Each meal, breakfast and dinner, are usually smaller calorie wise than lunch.   It could be the same amount of calories, but dinner is usually a smaller meal than even breakfast.

Edited  1700 Calorie Plan (sample)
Breakfast: 400 calories
Snack 1: 150 calories
Lunch: 500 calories
Snack 2: 100 calories
Dinner: 490 calories
Snack 3: 60 calories

Both diet and exercise are very important.  That is why I realize I should focus on both diet and exercise.  I also have to keep in mind that this is an exercise blog.  I have my own goals in mind.  My plan to lose between 5-12 pounds a month.  That would be about 9 + months for me to lose 102 pounds.  The truth is, I never had to lose this much weight before, so it bummed me out.  I needed and still have to work and work, but at least it will be worth it.  I don't think that I have had taken a long look at myself, but I will.

Monday, September 19, 2016

Repost from 9/17/16

Make conscience choices to exercise
Yesterday, I have chosen to take a break or rather make a break entry because I was too tired. Sometimes, it gets that way.  I wonder if exercise is a good treatment from that as well.  I noticed that I feel differently whenever I just move.  I am not a good dancer, at least not like I once was.  I would like to know if I could learn again.  I am still inspired by the infomercials that I watch often, usually on a daily basis.  Just now, I have been having thoughts about what is okay and I realize that the power is in my hands.  This is true, even with exercise.  I wanted to make a purchase of some dance videos.  Ironically, many of them are free.  I can make the choice of dancing or not dancing.  Either way, the choice is mine.

With exercise, there are times when I wonder with exercise, what I prefer, to be shot or to get stabbed.  It is silly, but I didn't realize how much I hate exercise and found it drudgery.  There has got to be a way that I don't find it drudgery.  On the other hand, should it fun or something I like?  The problem is, I have no idea what exercise I would like to do.  Should I dance for 10 minutes?  Should I life weights for 15 minutes?  What is most beneficial to me at least for now, walking for 15+ minutes?  Walking would be good, but it doesn't seem to interest me much.  Yet, I walk every single day of my life but I have taken walking for granted.  I don't anymore.  I have a list of things or goals or ideas or ground rules that I have decided to follow to making a plan.  I realize that I have a lot to think about, or so I?

Here are the exercise choices that I have?
Dancing, Walking, Lifting weights

Problem areas: Abs, upper arms, weak core, inner thighs

Ground rules or guidelines (to reiterate)
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.          
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

Benefits to exercise:
Exercise
Time period
Per day
...anything else

Saturday, September 17, 2016

Make conscience choices to exercise

Yesterday, I have chosen to take a break or rather make a break entry because I was too tired. Sometimes, it gets that way.  I wonder if exercise is a good treatment from that as well.  I noticed that I feel differently whenever I just move.  I am not a good dancer, at least not like I once was.  I would like to know if I could learn again.  I am still inspired by the infomercials that I watch often, usually on a daily basis.  Just now, I have been having thoughts about what is okay and I realize that the power is in my hands.  This is true, even with exercise.  I wanted to make a purchase of some dance videos.  Ironically, many of them are free.  I can make the choice of dancing or not dancing.  Either way, the choice is mine.

With exercise, there are times when I wonder with exercise, what I prefer, to be shot or to get stabbed.  It is silly, but I didn't realize how much I hate exercise and found it drudgery.  There has got to be a way that I don't find it drudgery.  On the other hand, should it fun or something I like?  The problem is, I have no idea what exercise I would like to do.  Should I dance for 10 minutes?  Should I life weights for 15 minutes?  What is most beneficial to me at least for now, walking for 15+ minutes?  Walking would be good, but it doesn't seem to interest me much.  Yet, I walk every single day of my life but I have taken walking for granted.  I don't anymore.  I have a list of things or goals or ideas or ground rules that I have decided to follow to making a plan.  I realize that I have a lot to think about, or so I?

Here are the exercise choices that I have?
Dancing, Walking, Lifting weights

Problem areas: Abs, upper arms, weak core, inner thighs

Ground rules or guidelines (to reiterate)
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

Benefits to exercise:
Exercise
Time period
Per day
...anything else

Wednesday, September 14, 2016

Today's reflection for 9/14/16

My plan is to perform 30 minutes of strength.  I plan to keep that promise.  The problem with exercise is that however I focus too much on the time.  I just wish that I could just have fun and just enjoy exercise.  Lately I have been using free weights and while it is quite the workout, I have a long way to go into saying that my main problem area, my belly has fully gone down.  I spent most of the night ill.  That was due to my binge eating last night.  My goal is not to fail to plan.  I have made another decision.  It is too not beat myself up when things don't go my way.  I had or still am struggling with a black and white thinking that has caused me to go one step forward and two steps back.  I will make a mistake, but with mistakes, I can learn from them.  If anything, being honest with myself is the best policy. 

Tuesday, September 13, 2016

Today's reflection 9/13/16

Since yesterday, there hasn't been much more that I needed to add.  However, I did in fact burn 180 calories, which was quite helpful in reference of consuming more calories than I have planned to.  I have learned that with exercise, come better portions.  I have so far been lifting free weights in the morning.  I plan this daily because anything can happen.  Weight lifting and strength training furthermore hasn't been so vigorous however.  But using heavier weights can and prove beneficial. 

Monday, September 12, 2016

Reflecting on today's habits and what I can do to remedy that..

Today, I have learned that one cannot out-exercise a bad diet.  That is a lesson that is much needed. Though I have lost a pound since last week, I wonder if I have not binged yesterday would I have lost more.  That is okay.  I lost a pound and that is okay.  I feel better already and so far, that is also what counts.  I plan to continue to lift weights.  I might even add some more exercises to my routine.  I look forward to exercising more and lifting more weights.  My motivation to exercise is myself. My desire is to be healthy and not consider myself lazy.  For years, I feel like I am lazy and have been putting myself down for a long time now.  That is something that I wish to change.  Today was a day that I did not eat healthy or exercise.  While I could say that was a mistake, I could finally say that this is a lesson well-learned.  

Sunday, September 11, 2016

Exercise schedule for 9/12/16


Friday, August 5, 2016
Things to Consider
Consider schedule for week.
Consider how much time to exercise.
Consider what exercises I am able to do.
Consider the time of day when to exercise.
Consider my mindset period.
Consider my health.
Consider if I am in need of equipment for said exercise such as shoes or weights.
Consider the length of the actual exercise.
Consider if I am able to exercise that long.
Consider why I think exercise, in my mind, is still somewhat drudgery.
Consider what my own motivation is to exercise.
Consider my emotional and physical state during exercise.            
Consider how I am supposed to gauge how much work I have done.
Consider my results and not forget to log them.
Consider the number of times to exercise per day

I plan to consume a maximum of 1200 calories per day, which is
300 calorie breakfast
350 calorie lunch
300 calorie dinner
first 150 calorie snack
second 100 calorie snack
That is what, at least I plan to do.  I rounded the number of calories.  However, I tend to consume
200 calorie breakfast
300 calorie lunch
275 calorie dinner
first snack 180 calories
second snack 150 calories
third snack 95 calories

Tomorrow, I have an appointment, which means that I will have to consume a smaller, yet healthier breakfast.  I have an appintment at 8 am, which will mean that I will have a snack between 7:00 since I weigh myself between 6:30 am and 9:00 am.  Different days, however, will mean a schedule that I will have to make daily.  Right now, I can only do a few minutes.