After Part 1 and Part 2 this is the part 2 of our Diet and Weight Loss Program.
In the first two parts of this series, I discussed the importance of avoiding fad diets, starvation diets and gimmicks when trying to lose weight. In the last of this three part series, I will discuss the importance of moderate exercise in helping you not only achieve your weight loss goals but maintaining them for the rest of your life!
Crucial to raising your metabolic rate and therefore losing weight, is a moderate exercise program. You do not need to run or kill yourself with endless cardio exercises, exhausting, "boot camp" style fitness regimens or aerobic classes that leave you drained.
Depending on your level of fitness and how far over your target weight you are will determine the level of exercise.
There is one thing to remember when exercising to burn fat: You need to do some type of activity that will raise your heart rate to what is known as your "target zone". This is the number of beats per minute you want your pulse at for a continuous session of 30 minutes.
How Do I Figure My Target Zone?
Here is how to know what your target zone is:
Subtract your age from 220
Take 70% - 80% of that number
This figure is your target rate, the number of beats you want your pulse to be at for 30 minutes.
For example, if you are 40 years old, you would subtract 40 from 220. This gives you 180 which is your theoretical max heart rate. 70-80% of 180 would be 126-144 beats per minute. You want to have your heart rate within this "target zone" to achieve maximum results.
But I'm So Out Of Shape I Get In My Zone Just Walking Slowly!
Don't worry! If all you can do is walk at a snails pace to get to your target zone, just do it! Trust me, in a short amount of time you will be walking faster to get to that target zone. It's not about huffing and puffing and sweating to where you are soaked. It is about putting your body in an aerobic state. You should be breathing moderately heavy but comfortably and sweating lightly.
The easiest way to start a cardio/aerobic program is by simply walking! No equipment is needed other than a comfortable pair of shoes. Try to commit just 30 minutes, 5 days a week. If you're fortunate enough to own a pool, you might want to incorporate that into your exercise program as well. Keep in mind however that swimming is very strenuous and unless you are already in good shape, it is hard to swim for 30 minutes.
Another key to fitness, long term benefits and to further raise your BMR is weight training. The benefits of training with weights has been proven. Now I know many of you, especially women, have concerns, fears and questions about weight training. Women especially have always said to me, "I don't want to get big and muscular". My answer is very simple: You Won't!
The problem with the images that we all see of bodybuilders is that the novice person thinks that if they lift weights they will look freakish like this. The reality is that the professional bodybuilders you see on tv and in the movies are all, to a man (and woman), living a lifestyle of exercise, nutrition and most importantly, steroids, that none of us would adhere to. Even if we desired it!
Training with weights will help build lean tissue (muscle). This in turn will help you burn more calories 24 hours a day! For women, it will help tone your legs, arms and butt. Clothes will fit better and you will feel better. For men, it is easier to build a little muscle due to their testosterone and this can result in a nice V-shaped torso and overall appearance boost.
If you have access to a gym, see if you can talk to a trainer and get some advice on the types of weight lifting you need to help you burn more fat.
I hope this three part series has helped dispel some myths about weight loss, dieting and nutrition. We all want quick results when it comes to fitness but the reality is that you must stick to this as a lifestyle. You didn't get out of shape overnight, it took years. The good news though is that it will be quicker to get back in shape!
