So we are finally here. The thing you fear the most. You get exhausted just by looking at people exercising. You think it’s hard, boring, and a waste of time. The times you have exercised didn’t give you any noticeable results.
When losing weight exercise is said to be around 20-25%. I think that is just pure theoretical. In a perfect world, eating a good and balanced diet and exercising on a daily basis surely would make everybody healthy and fit, but we people are very complex. In order to lose weight and maintain our goal weight we have to be motivated. Make ourselves motivated. For me, developing my weight loss mindset, exercising has been a major part. Way more than 20-25%.
Stop making excuses not to exercise
Getting started is the hard part. If you never have been exercising I’m sure you have lots of excuses not to start. It’s too boring, it costs to much to buy a gym membership, you don’t have time, you have a sore this or sore that that, you are stuck with the kids and so on. You must first find something that you like to do otherwise it will be difficult to make exercising a habit. The best exercise is the one you do! Try to make a schedule how often and when to do it, and try not to deviate from that schedule.
The thought of running miles and miles on a treadmill maybe isn’t that appealing. Get outside instead and start walking. It could be a great habit for you to walk for 15-20 minutes every morning before going to work. This summer during my vacation I forced myself up from bed as good as every single day to walk for about 50 minutes. That included quite a lot of negotiation with my bad self in the beginning. To stay in bed seemed so much better, but I whipped my sorry ass out of the bed and into to running shoes. Getting outside in the sun, putting on some good music or a good audio book, suddenly felt way much better than being a lazy lie-abed. I got into a routine and I felt good about myself doing it. I could get home after that and with a clean conscious eat a tasty breakfast.
I started to walk longer and longer and I kept doing it for the whole summer. I often got out with my friends or my wife. If you want to be social and meet friends, you don’t have to sit in a cafe or at home. Why don’t take a long brisk walk together instead? Who can you call today to ask if they want to join you tomorrow morning for a brisk walk before work?
The winnings of exercise are many
- Gives you energy and makes you more alert
- Makes you fresh, lively and healthy
- Gives you a feeling of elation
- Makes you relaxed
- Dampens depression and prevents it
- Suppresses cravings like sugar craving
- Makes you proud of yourself
- Cleans your lymph system due to increased deep breathing
- Sweating increases the lymphatic flow which cleans out more toxins
- Improves you immune system
- Lowers the risk of diabetes, heart disease and cancer drastically
- Lowers blood pressure and blood fats
- Increases you metabolism
- Releases dopamine in the brains “reward center” which makes you feel energized, and gets you addicted to it :)
Do you need more reasons to start exercising? I’m sure there are more, but this should be enough.
Challenge yourself and raise the bar
Just find something that you like to do. Be consistent with it. Make a plan and stick with it. Develop the necessary routines. Get up, get out, get moving. No excuses. Take it easy in the beginning and make a plan that you know that you will be able to follow. If you make a too demanding exercise plan, you probably will find lots of reasons to cheat one, two, three times and suddenly you skipped it all in favor for the latest TV-series. You have to find a good balance – not to easy (you have to challenge yourself a little) but not to demanding. Raise the bar little by little. When you start to feel comfortable with for instance running one mile, extend your route to a two mile track and stick with that for some weeks. Keep pushing and challenge yourself.
The more you do the easier it will get and you will feel better and better about yourself. Push yourself to do more and more. Get a journal and keep track of your trainings and your progresses.
As I said I think exercise is much more than 20-25% of your weight loss when it comes to the mental aspects, your mindset. Get out running, being in the gym doing TRX training, interval training or something else, pushing yourself knowing it’s gonna render progress, is a great feeling and when you see the results you freak out!
Ready for some serious fat-burning exercises?
You are looking for the fastest way to lose weight while exercising, right? What is the best fat burning exercise? Walking in all the glory, it’s a good start when you haven’t been exercising for a long time and haven’t built up the strength in knees and back. Walking is very refreshing for your body and mind, but it’s not the best workout to lose weight.
Forget about spot-burning belly or thighs. There is no such thing, even if TV-shop does a jolly good job trying to convince us that. If you are looking to lose fat fast you should do high intense interval training (HIIT) that involves large muscle groups. High intense aerobic training will increase the calorie expenditure and boost your metabolism. One sweet thing about this type of exercise is that the burning of calories stays on a high level for hours and hours after that you have stopped exercising.
The key is to get the heart rate up
Interval training is when you work very hard for a period of time (the longer the better), rests for 50-100% of that time and then start over again. This makes the exercise more effective and you don’t have to do it for a very long time. The high intense part should be to the point of fatigue, and as for as long time as possible. Sounds great fun, doesn’t it? ;-) I recently put up a punching bag in the garage. Beating that up for 30 seconds makes your heart bounce. Rest for 15-20 seconds and repeat this procedure 7-9 times. You don’t have to go many rounds with the sandbag before you feel pretty exhausted. Put a picture of your dictator-like boss or your nagging husband above it and it gets self-motivating ;-)
Building up your muscles with strength training have many benefits. It increases the metabolism as the bigger muscles needs more energy and will burn calories even when resting, the bone health is improved, it gives you strength and better balance, coordination and posture. When your looking to lose as much body fat as possible you should try activate large muscle groups, not isolated muscles. The more muscle fibers you utilize, the more lean muscle tissue you’ll develop, which will really boost your metabolism.
I promise you that if you start to exercise, you’ll be wanting more and more of it, and it will give you motivation as you will see results after a while. It’s quite hard to get a car rolling by hand, but once you’ll get it rolling it’s quite easy to keep it moving. You just have to get momentum in your exercise and it will be easy for you. Just make a plan and follow it. You can find a good made-for-you exercise program online or ask someone at the gym for tips. There are lots of people there who are eager to help you find the right kind of strength training exercises. They will probably be flattered that you ask them for advice, as they think they must have done one or two things right as you ask them.
Exercise does a good job suppressing cravings, and another aspect is that if you have been out walking, running or been to the gym it’s easier to say no to unhealthy food. You don’t wanna “undo” the exercise you just did, do you?