By Jeff Rustein
As we grow older it seems that we are in a constant
battle with our waistline, The older we get the harder it is to
lose weight.
Many of us have tried various fad diets which may take the weight
off in the short run but undoubtedly it comes right back. In fact.
over 95% of dieters will put the weight back on plus an extra
five pounds.
Diets Just don't work. The key to permanent weight loss is through
exercise and proper nutrition through behavior modification.
When we diet were losing fat and also muscle. This decrease in
muscle mass will cause our metabolism to slow down. so we are
unable to burn as many calories. As we age this naturally begins
to occur. After our mid 20s our metabolic rate decrease& by
approximately five percent per decade. One explanation for this
is that our muscle mass decreases and our body fat increases due
to inactivity. We get caught up in our work and spend our leisure
time in front of the TV instead of taking care of our bodies.
Being overweight in one of the major causes of hypertension, high
blood pressure, certain types of cancer and an overall lackluster
feeling.
As many dieters know, the weight is going to come back faster
and faster the more you diet. Whether you're eating pre-packaged
foods, diet shakes. or grapefruits and water, you're not going
to be able to stay with it forever without going crazy. When you
see that chocolate cake you won't be able to just have one piece
you're likely to cat the whole thing. It's a vicious cycle.
There to good news. Something can break this cycle--exercise.
in order to lose weight we must create a caloric deficit, that
is. we must expend more calories that we are consuming. This is
done through exercise and proper nutrition, not fad diets. Through
exercise we are able to burn calories and add muscle. For every
pound of muscle we obtain, an extra 350 calories per week is burned
in order to sustain this. We'll be using up extra calories even
while we sleep.
Aerobic exercises, such as walking and jogging. are excellent
ways to bum calories. Always begin with a warm-up period of 3-5
minutes. gradually reaching your target heart rate. (Me is 60
to So percent of your maximal heart, which is estimated at 220-age.
For example. if you are 60 yrs. old your target heart would be
96 beats per minute through 128 beats per minute.) Always start
at the low end of your target heart rate. Exercising in this range
for 15 through 20 minutes will allow for fat reduction to occur.
A cool down of 3 to 5 minutes is recommended as this allow* for
your heart rate to gradually return to normal.
Remember, consult your physician about any exercise program you
are considering.
In order to shape and tone our bodies we need to do body shaping
exercises. This will add muscle and firmness to our physiques.
Many women tend to deposit fat around their thighs and buttocks,
while males tend to put fat around their stomachs.
Here are a few exercises that can help tighten these areas.
Outer thigh lift: Lying on your right side with your hips and
ankles in line with your shoulders, slowly lift your left leg
as high as possible, hold, then return to the starting position.
Do 10 repetitions and switch sides.
Inner thigh lift: Lying on your left side with your hips and ankles
in line with your shoulder. right knee is bent to 90* angle. Slowly
lift your left leg as high as possible. hold, then return to the
starting position. Do 10 repetitions and switch sides.
Abdominal crunches: Lying on your back with knees bent and hand
behind your head, slowly curl your shoulders up. pause, slowly
lower to the starting position. Do 10 repetitions.
You will notice that you will be much more conscience of the foods
you're eating when you exercise. Since you'll be taking care of
your body you won't want to fill it up with junk foods.
It is best to eat three well balanced meals and two nutritious
snacks in between. This will help eliminate the binge eating that
often happens when meals are skipped. Try to drink plenty of water
and eat high fiber foods since this will give you a full feeling
without adding extra calories.
The key to any exercise program is to get proper instruction.
A competent personal trainer will make all the difference.
Jeff Rutstein is president of Custom Fitness, a
one-on-one personal training company. Jeff has a degree from UMass
/ Amherst and is a certified personal and weight training instructor.
Visit his website at http://www.customfitness.com and/or e-mail
him at [email protected].
