09-03-2011, 05:51 PM
There are several factors that contribute to excess fat. I'm going to list some of them. The more of these address the better, but you will see some improvement if you just focus on a few.
The single biggest thing you can do is to have a good diet. Lots of vegetables, sufficient vitamins, appropriate levels of dairy, healthy proteins, minimal excess oil and sugar, and getting enough grains.
The next thing to work on is aerobic exercise. Running, swimming, walking, biking, jogging, jumping rope. For aerobic exercise, you want to aim to do about 30 consecutive minutes of exercise. Do any of these things for 30 minutes. If you can't do it for 30 minutes straight, start with 10 minutes and gradually work your way up. This week do 10 minutes of running, next week do 15, week after that do 20, etc. until you come up to 30 minutes per session. You want to get in at least 5 sessions a week. You could start out with running ten minutes a day, three days a week. Second week, do 15 minutes a day, four times a week. Third week, do 20 minutes a day, five times a week. 4th week, 25 minutes a day, five times a week.
Two important points here. The first point is that the harder you work, the more you lose. You want to be sweating and breathing hard the whole time you're exercising. If you are just kind of floating in the water and wading around, you aren't exercising. Aim for feeling effort being put into it. It may take you a day or two to get used to feeling this. Don't over exert yourself, but you need to work if you want a return. The second point is that you want to keep a consistent workout program. If you slack off after a few weeks because you start to see an improvement, it's only a matter of time before you start gaining that weight back.
The third factor in weight loss is anaerobic exercise: weightlifting. Muscle burns fat. The more muscle you have, the more fat you burn even when you're not exercising.
Fourth factor in weight loss: sleep. Make sure you are getting enough sleep. It's that simple.
Fifth factor: stress. Do what you can to minimize stress. If a major stressor is your weight gain, then working on it through diet and exercise will reduce this stress just because you know you're doing something about it.
Six factor: environment. If you live or work with a bunch of people who have poor diet, never exercise, don't sleep enough, eat too much junk food or drink too much alcohol, smoke, and complain all the time, then you are in an environment that will get in the way of your goal to lose weight. Make friends with people who exercise and diet. Maybe you can set a goal to run a 5k race two months from now. Make friends with someone who will run with you, then you can run your 5k in two months. This will give you many benefits: better health, smaller gut, a new friend, and a sense of accomplishment in finishing a race.
I've only given you a brief description of what you can do. If you want more information, I strongly recommend you check out Body By Design, written by Kris Gethin, on Amazon.com. Your local library may have it, or you can shell out ten bucks for the book. Personally, I think this book is amazing. It goes into much greater detail than I have here and it covers the same factors I mentioned above.
The single biggest thing you can do is to have a good diet. Lots of vegetables, sufficient vitamins, appropriate levels of dairy, healthy proteins, minimal excess oil and sugar, and getting enough grains.
The next thing to work on is aerobic exercise. Running, swimming, walking, biking, jogging, jumping rope. For aerobic exercise, you want to aim to do about 30 consecutive minutes of exercise. Do any of these things for 30 minutes. If you can't do it for 30 minutes straight, start with 10 minutes and gradually work your way up. This week do 10 minutes of running, next week do 15, week after that do 20, etc. until you come up to 30 minutes per session. You want to get in at least 5 sessions a week. You could start out with running ten minutes a day, three days a week. Second week, do 15 minutes a day, four times a week. Third week, do 20 minutes a day, five times a week. 4th week, 25 minutes a day, five times a week.
Two important points here. The first point is that the harder you work, the more you lose. You want to be sweating and breathing hard the whole time you're exercising. If you are just kind of floating in the water and wading around, you aren't exercising. Aim for feeling effort being put into it. It may take you a day or two to get used to feeling this. Don't over exert yourself, but you need to work if you want a return. The second point is that you want to keep a consistent workout program. If you slack off after a few weeks because you start to see an improvement, it's only a matter of time before you start gaining that weight back.
The third factor in weight loss is anaerobic exercise: weightlifting. Muscle burns fat. The more muscle you have, the more fat you burn even when you're not exercising.
Fourth factor in weight loss: sleep. Make sure you are getting enough sleep. It's that simple.
Fifth factor: stress. Do what you can to minimize stress. If a major stressor is your weight gain, then working on it through diet and exercise will reduce this stress just because you know you're doing something about it.
Six factor: environment. If you live or work with a bunch of people who have poor diet, never exercise, don't sleep enough, eat too much junk food or drink too much alcohol, smoke, and complain all the time, then you are in an environment that will get in the way of your goal to lose weight. Make friends with people who exercise and diet. Maybe you can set a goal to run a 5k race two months from now. Make friends with someone who will run with you, then you can run your 5k in two months. This will give you many benefits: better health, smaller gut, a new friend, and a sense of accomplishment in finishing a race.
I've only given you a brief description of what you can do. If you want more information, I strongly recommend you check out Body By Design, written by Kris Gethin, on Amazon.com. Your local library may have it, or you can shell out ten bucks for the book. Personally, I think this book is amazing. It goes into much greater detail than I have here and it covers the same factors I mentioned above.
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