 By Elena Voropay It is a well-known fact that exercise is one sure way to make you fit, help lose unwanted kilos, and prevent numerous diseases. Even if you think that you are already getting enough exercise daily, consider that numerous researches show that most people generally underestimate how much they eat, and overestimate how much they exercise. Besides burning calories, physical movement will boost your mood and curb appetite. Don't be discouraged by lack of time or energy - any bit of exercise counts. It doesn't have to be strenuous hear-pumping and sweat-dripping exercise class with your gym instructor. In fact, moderate intensity activities, such as walking, are the best predictors of consistency. Shift from the 'all or none' principle, where you think that it's either going high-intensity or do nothing at all. Focus on how good exercise makes you feel rather than how much energy you burn or how you would like to look.
Build muscle
As you get older, your resting metabolic rate drops because you naturally lose muscle mass. Muscle is the most active metabolic tissue in your body. The more muscle you have, the more calories you burn, even when you are not exercising. Your body has to work hard to maintain your muscle tissue, that is why it needs more energy to supply blood, oxygen and nutrients to every muscle cell. Boosting muscle tone will strengthen your body and your mind, improve your self esteem and confidence. The easiest way to tone up your muscles is to train against resistance, namely with free weights or weight training machines. Resistance training leads to increased calorie burning for up to two hours after the workout is over. Strength training for 30 minutes three times a week over a period of 12 weeks increases the number of burned calories by 15 percent. That means that on average you could burn additional 200-300 calories per day while resting, sleeping or watching TV. Besides, training with weights helps you to lose soggy and flabby fat while gaining firmer and denser muscle. Pick up your dumbells or get on resistance machines three times per week and train your entire body - legs, chest, back, arms, shoulders and stomach. Make sure your weights are heavy enough to make the 15th repetition almost impossible to complete and complete 3 sets for each muscle group.
Fidget and Move Around More
It may sound a little radical, but moving around and fidgeting more can help you lose weight without even knowing it. Mindless acts such as crossing and uncrossing legs, keeping back straight to maintain posture, stretching and standing up or hiding your remote control and getting up to change TV channels may greatly contribute to the number of calories you burn during the day. Researchers at the Mayo Clinic in Rochester, Minnesota classified these activities as Non-Exercise Activity Thermogenesis (NEAT) and found their subjects to burn 33 percent more calories than more sedentary people. This translates into burning additional 330 calories per day for every 1000 calories consumed. So, simply move more like a child, make your body and mind active. It may take a while to make it a habit, but the benefits of feeling and projecting energy will speak for themselves. Other easy moving solutions to incorporate into your daily life may be least demanding but most beneficial. Park your car further away from your destination and walk the rest of the distance. Forget that lifts and escalators even exist and take the stairs. Give your upper body a workout by carrying your own shopping bags instead of rolling trolleys or carts that usually don't function properly. Walk twice around the block during your lunch break, before grocery shopping, and after dining out. Instead of eating that extra snack take a brisk stroll and you will feel refreshed. Another great suggestion is to use a pedometer for counting steps throughout the day. Set a goal for yourself, like walking 5000 steps a day, and aim at constant progression.
Do Your Cardio
Since your ultimate goal is to lose fat, you need to burn it for energy. Fat, or adipose tissue, from the body can only burn in the fire of oxygen - this means that the cottage cheese on your hips and thighs must be supplied with a lot of O2 in order to be used as fuel. The only way to do it is through aerobic work. And if you are inspired and determined to get in shape for summer, simple walking is not going to cut it. Do cardio at least three times a week using intervals where you mix up the intensities from very high to low. Several studies have shown that women lose the most fat and burn more calories with cycling through intensities. Running, cycling, rowing or stepping are all excellent forms of cardio. Push yourself to go as fast as you can for one minute, then gradually slow down for two minutes. Repeat as many times as you wish. Interval training will surely get your heart pumping getting the most oxygen to your fat stores.
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