Get Fit Faster with This One Easy Rule
November 2nd 2009 23:07
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By RealAge
Search The deceptively simple path to a fit bod begins with the easiest activity in the world: walking.
Every get-fit plan should start with a basic 30-minute daily walk for 30 days. It will prime your body for the muscle-toning and stamina-building exercises you need in order to go from couch potato to hot tamale. Cheat or skip this simple step and you run the risk of injuring yourself and falling off the fitness wagon.
First Things First
According to RealAge expert Mehmet Oz, MD, an out-of-shape muscle is deficient in two things: tiny powerhouse factories (called mitochondria) that generate juice for your workouts, and contractile proteins that give the muscle strength. And walking for 30 minutes a day -- or for 10 minutes three times a day -- for a month replenishes mitochondria and contractile proteins, so your body will be ready and able to build on your fitness routine.
Easier Exercise Measures Up
Search How much do you need to sweat? Probably not much, if you're eating right.
When people looking to lose weight eat more waist-friendly foods, low-intensity exercise has about the same impact as hard-core workouts on the amount of weight lost.
Combo Plan
Exercise alone won't entirely cut it if you're trying to lose serious weight. People who combine exercise with a low-calorie or low-fat diet lose more weight than the exercise-only crowd.
High vs. Low
But how do hard-core workouts compare with more moderate ones? Both high- and low-intensity exercise lower systolic (the upper number) blood pressure and triglycerides. But one of the big benefits of high-intensity exercise? Lower blood glucose levels; they don't drop as much with a less heart-pumping workout.
All About YOU: 6 Diet Boosters for the New Year
Is your New Year's resolution to lose a few (or quite a few) pounds?
Most diets focus on one thing: pounds lost. Why? Because we really, really want to look good, fit into those slim jeans, and have flatter abs and thinner thighs. But this year, tweak your resolution a bit. Resolve to eat right and exercise so you feel better, not weigh less. Old Think: I'm going to lose weight this year. New Think: I'm going to feel better -- and younger -- than ever this year.
All About YOU: 6 Diet Boosters for the New Year
Is your New Year's resolution to lose a few (or quite a few) pounds?
Most diets focus on one thing: pounds lost. Why? Because we really, really want to look good, fit into those slim jeans, and have flatter abs and thinner thighs. But this year, tweak your resolution a bit. Resolve to eat right and exercise so you feel better, not weigh less. Old Think: I'm going to lose weight this year. New Think: I'm going to feel better -- and younger -- than ever this year.
Eat daily: 9 handfuls of fruits and veggies; 1 ounce of nuts; whole-grain breads and cereals
Eat three times a week: Fish (salmon, mahimahi, tilapia, catfish, flounder)
Eat weekly: 10 tablespoons of cooked tomato products
Drink daily: 64 ounces of water; 2 glasses skim milk; glass of wine
Take daily: multivitamin; aspirin; omega-3 fatty acids
Eat sparingly: Processed foods with trans fat or saturated fats; white foods (bread, rice, simple sugar, cream sauce); products with high fructose corn syrup.
I'm not sure what Aspirin is doing there, exercise with care, ask your doctor, or just don't take it, I wouldn't unless it is medically prescribed. katyzzz comment
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