Wednesday, October 1, 2014
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Exercise
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Eating smarter
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Positive Outlook

By Brian W. Carter, Sentinel Staff Writer

Well, here we are, at the beginning of a new year and some of us are carrying extra pounds from the holidays. Everybody has made their new year's resolutions or made up their mind to "just do it," when it comes to losing the weight. To help you along the way, here are some ideas you can add to your "get fit" regime.

Exercise

Physical activity is a must when it comes to losing weight and getting healthy. There are so many exercises out there, which will add variety to your fitness routine. Running, jogging and walking will never go out of style and is a good way to burn calories and eliminate that stubborn belly fat.

Kickboxing is a great way to sculpt muscles and burn fat. According to some research, kickboxing can burn anywhere from 500 calories to over 800 calories in a workout. This is a great workout that involves the whole body toning legs, arms, thighs, butt and abs.

Picking up a martial art is another great way to get into shape. There are many types of martial arts like, Karate, Taekwando, Kung Fu and Capoeria . Picking up one of these arts will definitely help you lose weight, build lean muscle and increase, stamina, endurance and development a stronger cardiovascular system.

Mixed cardio can be any combination of aerobic workout. You can create a workout with jogging for 5 mins, then kickboxing for another 10 and include some Pilates or Yoga training for another 5 mins. It's about mixing up your workout so neither you nor your body gets used to the workout which will lead to burning more calories, and creating a well-rounded fitness level.

The best thing about exercise is it can be done in the convenience of your own home. There are a lot of DVD and home video programs that incorporate or use a lot of the exercises mentioned. If you're the type or person who likes to go to the gym or workout outdoors, then get to it. The fit body belongs to the one who's willing to work for it.

Diet

There a boat load of diets and plans out there, some are fads, some are jokes, some are very unhealthy and some actually work really well. If you are willing to try one of the thousands of diets out there, be my guest, but here a couple of suggestions.

You can lose up to 10 pounds by not eating after a certain time of the day. A lot of people gain weight from late night eating. You can break that habit by drinking a glass of water, hot tea or even brushing your teeth according to many nutrition sites.

You can cut calories in half by cutting what you eat in half. Many people have lost weight by cutting the amount they eat in half, for example, eating half a sandwich, or half a bag of chips or ordering a small fry instead of a large fry. These simple changes can make a big change in the long run.

Another way to lose the pounds is to reduce fast food and sugar intake. Fast food in notoriously high in cholesterol, fat and calories. Reducing these kind of foods to once a week or only on the weekends is a step in a better direction. To further help in dining at fast food restaurants are smart menu plans, which feature fruit and vegetable spreads in place of items like fries, and onion rings can help reduce your waistline. We all love dessert, but sometime we over indulge in this area too.  Having a sweet treat once in a while is ok, just try to have it in moderation. Fruit is also a good substitute when those annoying "sweet tooth" attacks happen.

Cooking at home is another great and healthy alternative to eating out. By cooking at home, you are better able to control the fats, sugars and sodium in your diet. Cooking at home also allows for more family time and allow for more creativity in the meals that you eat.

Positive Thinking

Having the right mindset and outlook will always be the driving force of an effective health plan. Try to maintain a positive outlook when trying to improve your health. It's good to remind yourself why you're doing this: to improve your health, physical fitness and overall well-being.

Setting goals is also a good encouragement when working out. It's good to keep track of your progress and to acknowledge when you've reached a goal point to you can set your next goal. Also, reward yourself when you've accomplished a certain goal. Whether it's shopping, eating at a new restaurant or a sundae, be sure to congratulate yourself when you've accomplished your goal.

Be sure to surround yourself with a positive support group and people will encourage to stick with  your fitness plan. Sometimes, for whatever reason, people can directly or indirectly sabotage us. You must be careful to keep yourself out of the temptation zone when trying to do better by your health.

Getting healthy can be a challenge and even more so when there's a lot of work to be done, but it's worth it. Stick to the plan and keep it simple. Remember that you are doing this for you and your health. Good luck and try to stay fit in the New Year.

 

 

Category: Health


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