18 Dec 2015 Ten steps to a new (lighter) you
by Karl Lenser
Not only are we in the midst of the Christmas/New Year season, but we are in the thick of the “Resolution Season.”
Many individuals resolve to make some type of change in their lifestyle that will enable them to live better and be happier. Despite these great intentions and plans, many of the health and fitness resolutions fail, and only a small percentage actually succeed.
There are many reasons why resolutions end up in failure. Lack of planning and a true lack of commitment are a few common causes. Another common fault with many is the failure to establish realistic and simple goals.
But let’s not dwell on the negatives! Here are 10 EASY steps that may help you with your weight loss and overall health. The formula: More Exercise and Less Calories Consumed = More Energy and Less Fat.
1. Set a weight loss goal that is realistic. Think “Common Sense/Healthy Loser” vs. The Biggest Loser. Losing 1 to 2 pounds per week is healthy. Be the Biggest Winner by losing weight the safe and healthy way.
2. If possible, go to a fitness center and get your body composition measured. This will tell you how many pounds of body fat and muscle weight you have. This information can help establish a realistic weight (fat) loss goal. The fitness staff will be able to use a formula to produce this target weight that will be based from a body fat percent that is healthy for you.
3. Know your calories! Read food labels. There are 3,500 calories in a pound of fat tissue! To lose 1 pound of fat, you need to negate 3,500 calories through exercise and caloric cutbacks. Negating 500 calories per day theoretically will yield a 1-pound loss per week.
4. Dedicate AT LEAST one hour of exercise per day! This can be done in chunks of time such as 2 x 30 or 4 x 15 minute sessions. Remember that the more time you invest in movement/exercise, the more calories you burn.
5. Utilize a food and exercise journal. Recording your calories ingested and expended is very helpful in the process of losing extra weight.
6. Perform cardio exercises six days per week if you are really serious about losing. Walking, jogging, cycling, swimming, Zumba, Jazzercise, etc. three days per week is helpful for risk factor reduction and is beneficial for your health. However, for serious weight loss folks, you need at least an hour of cardio activities per workout.
7. Muscle is your friend when it comes to fat loss. Go to a weight training class or get with a trainer to help you set up a circuit in the weight room. Thirty minutes three times a week is very helpful! Muscle makes your metabolism run faster. Excess fat slows down your metabolism. You want your “idling speed” to run fast 24/7. Losing fat and gaining muscle will help!
8. Intensity is another critical part of the exercise plan that many folks ignore or just don’t think about. Don’t be afraid to challenge yourself to walk faster, add some weight to the weight stack, increase the resistance on the elliptical trainer or raise the elevation on the treadmill to 3 or 4 or 5. Don’t become a victim of the SOSO Syndrome: Same Old Same Old. Gradually increase your workout intensity so you reduce the chances for injuries.
9. Variety. Mix up your routine so you don’t become stagnant and bored with exercise. Try a new class or add another cardio machine.
10. Try to find something you like to do and enjoy. If you don’t truly enjoy the activity, you won’t stick with it!
A Conway resident, Karl Lenser is the director of wellness programs at Hendrix College. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].
