Greetings one and all!
If you missed the blog prior to this you may want to take a look, as they are sort of related, but not a prerequisite for your success on shedding the unwanted pounds. First, I will mention that there really is no “easy” quick fix when it comes to losing weight. I am going to give you the facts and you can go from there. If you have any questions or want to pursue in detail some other options for weight loss, you may contact me as the information is provided on this website.
I have a masters degree in Exercise Physiology and a minor in nutrition and have been guiding people for years on successful exercise and weight loss programs. I’ve found that keeping it simple and realistic is the only way to do it and have a favorable long term benefit. We are going to treat it like a science because it is and believe me there is no magic formula, there are other ways to lose weight faster, however, it has been shown time and time again to be completely ineffective in the long run as well as unhealthy to say the very least!
The Facts :
3500 Calories is = to 1 pound of Fat
(In other words you have to burn 3500 calories to lose just one pound)
You only burn approximately 100 calories for every mile you walk, run, dance, crawl, whatever you do, because calories loss is affected by time. Same amount of calories are burned whether I walk 1 mile or run 1 mile simply due to the fact that it takes twice as long or more to walk that mile than it does to run that mile!
So now if I were to combine the two, diet and exercise let’s see if YOU can formulate a program that will work for you!
Here is an example:
I am going to cut 300 calories out of my diet everyday for 1 week!
( two chocolate chip cookies that I eat everyday that I do not need or the butter that I put on bread that I should never eat… you get it! It is the little things that add up!
Now I am going to walk 2 miles every day for one week! SIMPLE and it takes about 30 to 40 minutes of your day!
The calculation goes as follows:
300 calories deleted from diet for 7 days = 2100 Calorie deficit
200 calories burned from walking 2 miles a day for 7 days = 1400 Calorie deficit
I am going to get a job as an accountant! NOT … Just trying to add a little humor here!
The grand total for one week is equal to 1 pound of fat loss!
Now you can play with these numbers and figure a program that works for you, for instance maybe you would rather walk 3 miles and eliminate 200 calories per day from you diet! Either one will yield same results!
PEOPLE – THIS IS DOABLE ! TRUST ME ON THIS ONE!
According to the American College of Sportsmedicine a 1 to 2 pound weight loss per week is safe and generally tends to stay off over time. Just FYI the ACSM guidelines are the bible for exercise physiologist and physicians. Just a note that I must add that if you are over the age of 50, (uugghhh) just saying for no reason, as I am 49 now for the third year in a row, and I am so glad that I don’t have to worry about 50 anytime soon, you should consult a physician prior to beginning an exercise program if you have been sedentary for any length of time and /or never exercised!
I am going to say this as I am extremely passionate about EXERCISE, and what it can do!
If you have never exercised, please make it a way of life if you plan on having any quality of life when you are older. I cannot emphasize enough the importance exercise has on your body and the ability to heal and ward off sickness. I have witness miracle after miracle with exercise programs and they need not be time consuming or difficult JUST MOVE JUST MOVE JUST MOVE
IF YOU LIKE TO DANCE – DANCE- MOVE CONTINUOUSLY FOR 30 MINUTES TO AN HOUR A DAY WITH YOUR HEART\ RATE APPROXIMATELY 40 – TO 80 % OF YOUR MAXIMUM HEART RATE AND YOUR LIFE WILL CHANGE! (you can email me for this or just google how to find the target heart rate for exercise)
Over time I’ve seen it kick diabetes, cancer, mental illness, you name it.. I consider it a panacea! IT WORKS FOLKS!
IF YOU WOULD LIKE ANY INFORMATION OR HAVE COMMENTS, LETS ROLL! I CAN BE REACHED AT THE CONTACT INFORMATION LISTED ON THIS WEBPAGE!
PLEASE GIVE US YOUR STORIES AND OR INSIGHTS WHATEVER YOU HAVE TO SAY ABOUT DIET AND EXERCISE, WE WANT TO HEAR IT ( SEE IT) AND OPEN UP DISCUSSION!
Now for the most important part of the weight loss /exercise program, my friends! I could not just end things so matter of a fact (ly) so here goes!
Do NOT forget to go and grab some fabulous athleisure gear! Seriously, this alone is MOTIVATION people! If your not going to spend your dollars on designer dress, then feel great about getting in shape and take a look at what is out there to help you style it up for your very own favorable fateful dreaded EXERCISE PROGRAM!
Just remember ONE THING: ONE CAN ALWAYS SAY (@$$#$E%E%^#%) (EXPLETIVE) THIS P R O G R A M and……..
BECAUSE THE MOST VALUABLE INFORMATION I’VE APPLIED TO MY LIFE HAS BEEN THIS LITTLE ADAGE
YOU MUST ALWAYS LOVE WHAT YOU DO AND DO WHAT YOU LOVE!
WE CAN DO IT!