Most people will try a hundred different fad diets, at least as many nutritional supplements and even all sorts of wacky alternatives. But, getting them to exercise can be a real challenge - and exercise is the key to successful weight loss.
It's an inescapable fact that proper diet has to be accompanied by an age-appropriate, regular exercise program if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to keep the body healthy.
There's no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.
Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury and reduces the motivation. Take baby steps!
Instead, start with some light weight training, using 5, 10, then 20-pound weights. Curls, squats and other exercises are simple and you'll soon graduate. Gradually add a 10-minute jog and increase slowly by 10 minutes every few weeks, as you feel comfortable. Once you hit an hour-long run, you're into the serious workout category.
If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don't let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don't be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff. Consider a personal trainer to develop a routine specific to your needs - and to work with you and keep you motivated. Being held accountable by someone else is a great motivator.
In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you'll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.
As you get into the routine, you may or may not actually lose weight. If you're not obese but merely overweight, you may not see much loss. As you reduce fat deposits, the difference can be made up by gains in muscle mass, which weighs more than fat. Don't pay much attention to early losses, they may well be due as much to water loss as anything else. Use a measuring tape, or even how your clothes fit, as a guide in addition to the scale. You may see plateaus on the scale but continued loss of inches.
As you reduce excess body fat and tone muscles, you'll experience many side benefits beyond a more attractive body. You'll feel better overall, be more energetic and should experience a heightened mood.
Feel good about it. You worked hard for the results.
