Losing Weight the Sensible Way!

You have probably heard it over and over again that losing weight is one of the first steps to address because high blood pressure and obesity, or being over weight are usually linked. There are thousands if not millions of articles that discuss it, giving tips on how to lose weight.

If it`s becoming a bore then you probably haven`t achieved it yet, and that is a bore.

And no wonder! If you keep looking at those ultra slim super model pics that are featured along with those articles, then I am not surprised you find it boring. It`s not very encouraging, and that goal of super slim, if that`s what you really want to achieve, seems just miles out of reach for many of us.

You will achieve better results to losing weight if you make it a goal to reduce just a few inches at a time. Notice I didn`t say a few kgs/lbs! When you don`t see that scale pointer dropping for days it can be very soul destroying, especially when you`ve slogged so hard on the treadmill, and ate nothing but salads for what seemed like an eternity. The scales can lie! Yes! While you have been doing all that exercise the fat is being replaced by muscle and muscle is heavier than fat. But if you measure your progress, the visible evidence will have you smiling like a Cheshire cat.

OK, take a fresh start. Get out the measuring tape and measure your hips, thighs, waist and chest. Investing in a good fat monitor is worth the few dollars or pounds too. The regular readings can show how much fat you are loosing even if you don`t see it on the weight scales.

Note down your measurements and then plan some light, fat loss workouts. The best exercise for fat loss is the type that burns the fat quickly with the least effort. That does not mean you get lazy, but that you are not killing yourself doing exercise that leaves you exhausted or could harm your joints.

Strength training, or resistance training is very good for quick results, and young or old can exercise.

Even if your not obese, losing a few pounds is a part of that lifestyle change you need to achieve better health, so join in.

Some Resistance Training Exercises for Losing WeightYou can do some gentle exercises indoors using dumbbells, an elastic exercise band, an exercise ball, anything that can generate resistance. Even your own body can act as a restraint to help build and tone muscle and burn off fat.

1.Chair Stand

For trimming and strengthening the abdomen, hips, buttocks and front thighs, put a chair up against the wall, and sit half way so that your thighs are half on and half off. Cross your arms on your chest to keep them out of the way. Now with your feet flat on the floor and slightly apart, and your back straight, try and lift yourself up off the chair without using your arms. Do this very slowly and then slowly sit back down again. Repeat the exercise 10 times.

2. Dumbbell Squat

You achieve the best fat burn from working the muscles of major limbs, so this dumbbell squat is a good starter for losing weight and easy on the joints. It will work the muscles in the buttocks and front thighs.

Hold the dumbbells in both hands with palms facing inward and arms straight down your sides. Keeping your back slightly arched and feet shoulder width apart, bend your knees slowly as if you were going to sit down but only up to about 8 inches, all the time keeping your arms straight. Then slowly return to the standing position. Repeat 10 times.

3. Bridge

Now for the back thigh muscles and back. Lie on a floor mat on your back with bent knees and feet flat on the mat. Place your palms on the mat too, next to your thighs. Now you must raise your hips and buttocks as high as you can with a straight back, and then lower them, but don`t rest back on the mat. You need to do this about 10 times before you finish in the lying position again.

These are just 3 of the exercises found in the special health report, Harvard Medical School – Strength and Power Training: A Guide for Adults of All Ages.

A note of caution:

Make sure you warm up before doing any exercise. You can do this by gently marching on the spot or using an exercise machine for cycling or rowing

Please be sure to consult with your doctor first before endeavoring to try any exercise for losing weight.

Did You Know…?

When you work the larger muscles, you raise your metabolism, helping to burn the calories while you sleep!