The first week
1st Day: Take a long walk and stretch
The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
2nd Day: Upper body workout
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week.
3rd Day: Brisk walk
On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
4th Day: Good rest
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset.
5th Day: Take ten minute walk
The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
6th Day:
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
Tope Asaolu
Monday, January 19, 2009
How One Week Exercise can Reduce Your Weight
In this article, I am going to show you how to remove excess fat in your body through my one week plan. f you want to get result, practice all that is written there, otherwise nothing will be achieved. Of course, it is always advisable to visit your doctor for a check up before embarking on any weight loss program. Before we start the program, I want to first of all prepare your mind with this habit that you must imbibe, they are:
1. Be focused and dedicated
Success comes in life through focus and dedication, so is it with weight loss too, be prepared to loose that weight and be dedicated to the programme so that you can achieve your set objective.
2. Have a goal
Your goal in this programme should be clearly spelt out. You want to loose weight right? Then write down the amount of pounds you want to use.
3. Be positive
It is important that you develop a positive attitude towards weight loss. It is possible for you to loose weight, don’t do it to try, be conclusive that you can loose that weight and it will work for you as long as you stay put to the weight loss plan you are currently undergoing.
4. Be moderate
It is not advisable for you to work too hard on a weight loss plan. You must be moderate. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
Now having prepare you for the programme, let’s get started.
1. Be focused and dedicated
Success comes in life through focus and dedication, so is it with weight loss too, be prepared to loose that weight and be dedicated to the programme so that you can achieve your set objective.
2. Have a goal
Your goal in this programme should be clearly spelt out. You want to loose weight right? Then write down the amount of pounds you want to use.
3. Be positive
It is important that you develop a positive attitude towards weight loss. It is possible for you to loose weight, don’t do it to try, be conclusive that you can loose that weight and it will work for you as long as you stay put to the weight loss plan you are currently undergoing.
4. Be moderate
It is not advisable for you to work too hard on a weight loss plan. You must be moderate. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
Now having prepare you for the programme, let’s get started.
6 Advantages Of Loosing Weight
Loosing weight is not that easy but it has a lot of great benefits. Among the benefits are:
1. It reduces the pain of osteoarthritis
Osteoarthritis is a condition of chronic breakdown of cartilage in the joints; it usually occurs after middle age. Now, how does this relates to weight loss. When you are overweight, your joints in your knees, hips and lower back would exert double effort to carry you throughout your waking, walking and moving life. This could cause tension and stress on these joints which can result in Osteoarthritis. But when you shed those weights, it decreases the load these joints carry thus eliminating the pain.
2. It prevents type 2 diabetes
Diabetes type 1 and 2 are caused by being overweight which puts one’s life in danger because of the complications its brings.
If you are diabetic already, you can walk, jog to help get your blood steams moving as well as loose those unnecessary pounds. You can also exercise regularly to help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity.
3. It prevents heart diseases and stroke
Overweight people have a higher risk of contracting heart disease and stroke which can lead to chest pains and sudden death. This is due to high levels of blood fat and cholesterol in their blood stream. Heart disease and stroke has been known to cause disability and death in both men and women around the world. So if you reduce your weight, it could positively decrease the chances of you having these diseases.
4. It prevents high blood pressure
Being overweight can cause high blood pressure. But when you reduce the fats in the body, it reduces the fat that blocks the blood tissues, thereby reducing the pressure within the veins. This subsequently improve the blood pressure.
5. Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
6. It reduces sleep apneaSleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. This could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
Tope Asaolu
1. It reduces the pain of osteoarthritis
Osteoarthritis is a condition of chronic breakdown of cartilage in the joints; it usually occurs after middle age. Now, how does this relates to weight loss. When you are overweight, your joints in your knees, hips and lower back would exert double effort to carry you throughout your waking, walking and moving life. This could cause tension and stress on these joints which can result in Osteoarthritis. But when you shed those weights, it decreases the load these joints carry thus eliminating the pain.
2. It prevents type 2 diabetes
Diabetes type 1 and 2 are caused by being overweight which puts one’s life in danger because of the complications its brings.
If you are diabetic already, you can walk, jog to help get your blood steams moving as well as loose those unnecessary pounds. You can also exercise regularly to help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity.
3. It prevents heart diseases and stroke
Overweight people have a higher risk of contracting heart disease and stroke which can lead to chest pains and sudden death. This is due to high levels of blood fat and cholesterol in their blood stream. Heart disease and stroke has been known to cause disability and death in both men and women around the world. So if you reduce your weight, it could positively decrease the chances of you having these diseases.
4. It prevents high blood pressure
Being overweight can cause high blood pressure. But when you reduce the fats in the body, it reduces the fat that blocks the blood tissues, thereby reducing the pressure within the veins. This subsequently improve the blood pressure.
5. Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
6. It reduces sleep apneaSleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. This could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
Tope Asaolu
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