Do you think of your Muscle Mass as a Raging FIRE?
December 17th 2007 21:17
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Build a Strong Foundation
Think of muscle mass as a raging fire. Toss on a log and it'll burn up pretty quickly. Similarly, put some calories in a toned body and they'll burn up, too.
Muscle is a major energy consumer for your body: If you add more muscle, you'll use more energy (calories) and store less fat. By regularly doing strength training, you create more muscle mass -- muscle mass that can help you burn fat.
Here's the YOU plan:
Do 30 minutes of strength/resistance training each week to build the proteins that make up muscle. You can do it in one 30-minute session, or split it up into two 15-minute sessions or three 10-minute sessions.
More: People tend to spend a lot of time working their peripheral muscles (like their upper-arm biceps or their calves), but efficient strength training comes when you work the big muscles that make up the core of your body -- your legs; your chest, shoulders, and back; and your abdominals. They're your foundation muscles -- the ones that tighten your belly, shrink your waist, improve your posture, and make you fit into your clothes better.
Want a little help sticking to your new exercise routine? Read this tip.
Attitude Adjustment
About to start yet another exercise routine?
Looking for ways to help stick with it? Make a plan. Set a few realistic goals, then create a backup plan for the days your efforts fall short. Take steps toward getting started, like buying a sleek new pair of walking shoes and a pedometer. And have confidence in yourself! You can do it.
What if the idea of exercising hasn't even crossed your mind? You're in the "precontemplation" zone, my friend. Your goal is to start moving into the nicer neighborhoods: "contemplation corner" (exercise has crossed your mind), "preparation plaza" (you're trying out different types of exercise), and finally, the enviable "action" and "maintenance" districts, where residents enjoy sleeker shapes and healthier bodies.
If barriers arise -- and they will -- pull out your backup plan. Home too late to go to the gym? Put on your nifty new shoes and walk around the block for half an hour. Too tired? Make a commitment to exercise for at least 10 minutes, no matter what. Anxious or depressed? If it's short-term, know that exercise is a great antidote for the blues. If it's chronic, get help. Feeling emotionally down day after day can undo the healthiest person. Getting relief will allow good habits to click back into place, including finding your fitness form again.
Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.
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Comment by katyzzz
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Hipnotherapy
Great article Katyzzz! very informative
Mis