Are you surprised, discouraged or perhaps even amused by those before and after diet ads that show people miraculously transformed in a matter of months? Well, while some of them are legitimate some are often not. I say they are not legitimate not in the sense that they didn’t work but rather how they go about it.
What they fail to mention is that often the models are tanned, pulling in their stomachs more than they were at first, and have their wardrobes slightly adjusted. That’s what gives them that ‘polished’ look. Even if these things were not done there would be noticeable results I’m sure. My point? It is possible!
Then you often have the crash diet pictures where the models are often clothed. While harder to tell, it is probable that most of these people have
tried to lose the weight without any kind of physical activity whatsoever. If you could see them unclothed they generally would look like a smaller version of what they were before.
Most of the cases that I just mentioned in the second example are the ones who are more likely to put the weight back on than the ones who exercise. The more you put into it the more you get out of it. The less you change your lifestyle, the less you get out of it…
While I’m not saying you’ll always have to exercise as much or even at all, it will help tremendously when starting out. What you want is the fastest, safest changes you can manage so you can get on enjoying life! Not too fast though, as with your eating program you want to be comfortable and enjoying what you’re doing. First you want to get into some kind of cardiovascular activity. This will
help the greatest in burning fat.
Here’s a sample beginner program that you can try:
Week 1
Day 1- walking-20 minutes
Day 3- walking-25 minutes
Day 5- walking-20 minutes
Week 2
Day 1- walking-25 minutes
Day 3- walking-20 minutes
Day 5- walking-25 minutes and so on…
Keep this up until you are satisfied with yourself and/or your time
constraints. You don’t have to necessarily walk either. If you have or prefer a stationary bike for example you could use that. Second, yu need some type of resistance training. This will help you burn more calories at rest and will also help to shape your body so that you will create the illusion of a slimmer person by widening your shoulders and your outer thighs. This will help make your waist appear smaller.
Again, here is a sample program:
Monday
• Pushups, as many as you can for 3 sets. Side laterals, 3 sets of 15 repetitions
Wednesday
• Lunges, 15-20 for 3 sets. Rowing, 3 sets of 15 repetitions
Friday
• Bicep Curls and Tricep Presses, 3 Sets of 15 repetitions
You can do abdominal crunches as well after each workout. Try three sets of 20-25 but do not use any resistance. You don’t want your waist any thicker! Incase you don’t know, a repetition or rep for short is one performance of an exercise and a set is a group of repetitions. You can rest a minute or so between sets, usually when your breathing returns to normal. To warm up before your exercises just stretch whatever muscle groups you are working and/or do some light cardiovascular activity for 5 minutes. This will get your blood flowing and your muscles warm. Since you are not training heavy or for really big muscles there is less risk of injury. Any kind of resistance will do. You can use free weights, machines, soup cans, or rubber bands. Whatever is available to you and most convenient. Remember that pretty well anything will work if you use it! There! Doing this program will ensure you greater success than if you didn’t exercise at all. Since I mentioned some of the benefits elsewhere in the book
I won’t go through them again.
More Encouragement
What? It’s dinnertime? Hmmm, try a grilled chicken sandwich or maybe a few extra lean hamburgers. Remember, just watch what you put on these things! That’s what will get you in the end…literally!
Studies show that it takes around 21 days to develop a habit. Before that happens I’m sure you’ll find these things relatively enjoyable if you stay focussed and not stray too far away. I know you will look the same tomorrow (and even the next day) but remember it’s not what you do in one day that makes the difference but what you do over and over again. Losing weigt is based upon the same time principles as gaining weight. It takes time, even though one might be easier than the other might. Accidents happen, we’re all human. The point is to just get back on your bike and keep riding! And in 21 days you will notice a difference, whether on the scale or in the mirror! When you are on a maintenance program you won’t have to do a fraction of what you are doing now. Keep that in mind to look forward to!
