Exercise.
Fat people hate that word, don’t we?
Don’t think that just by cutting your
calories that you will lose weight, when you lose weight by dieting alone,
muscle is the first thing to go.
Most fitness experts agree that the way to
burn fat is through sustained aerobic exercise, preferable four to five
times a week for a minimum of 20 minutes. When I started my weight loss
journey, I couldn’t do this. I could barely do 5 – 10 minutes four or five
times a week. As you exercise, it will become easier and more enjoyable to
you. You will start to grave the feeling that you get after you have busted
your butt for an hour and you know that your doing great.
We have such a narrow mind when it comes to
exercise. You say that word and people automatically think of running, push
ups, set ups and pain. I use to think of pain mostly because of the old
saying “no pain, no gain;” well, that old saying is bullshit; excuse my
French.
You don’t have to be in pain to gain the
benefits from exercise. Exercise is very hard for me to write about because
it’s such a broad topic. Exercise can be anything, any type of movement.
If you like to shop, then go shopping for
the day. Go to a local mall and just walk around shopping. You will eat less
and you will be moving; moving is the key. The best way to stick to exercise
is to find something that you like to do. This is where getting your mind
right comes into play again. We don’t exercise because our mind tells us
that it’s going to hurt and then we start making excuses; I’m too tired is a
huge excuse.
Here is a fact that I have learned;
exercising gives me energy. I can be tired and then I start riding my bike
and when I get done, I’m hyped up and no longer tired. This is proven and
there is medical evidence to back it up, but I’m not going into it because
it will only bore you and honestly, I don’t understand a lot of it. All I
know is that when I’m done exercising, I feel great.
I started riding my exercise bike, but I
could only ride for about 5 minutes. I weighed 412.8 lbs. and had not moved
a lot for a long time, so it was very hard. I didn’t want to do it, I didn’t
like it and my mind gave me all types of reasons for not doing it.
I kept pushing myself and making myself do
it and each time I would push myself a little longer. Now I’m up to riding
my bike for 1.5 hours in the evening. I actually look forward to it, which
is something that I never thought would happen. I make riding my bike fun. I
pull the bike in front of the television and watch a few shows or play some
Playstation 2 and before I know it, I’m done. It actually helps to push me
further because I’ll be in the middle of a game and will want to finish it,
so I continue to exercise. I have placed my Playstation far enough away from
the couch that the only way I can play it is to be sitting on my exercise
bike. Sometimes you have to force your self to exercise, but it’s worth it.
Television can be an alley or an enemy on your weight loss journey.
The bike takes care of my cardio for the
day. Every other day I lift weights. At first I didn’t lift weights because
muscle weighs more than fat and I was trying to lose weight, but with
research, I realized that I was wrong. Muscle burns fat, so therefore, the
more muscle you have; the more fat you burn. Cardio is great to get your
heart rate up and burn calories but the great thing about working out with
weights is that you continue to burn fat while you’re sitting on the couch
or lying in the bed. I usually ride my bike to get my heart rate up and burn
some calories, then lift weights to keep my metabolism burning fat while I
sleep. This may work for you and it may not, the key is to find what works
for you by trying different things.
Variety is huge when it comes to exercise,
no one wants to do the same thing over and over, you get bored and
frustrated and you quit. I have a few workout DVD’s, I recommend “The
Biggest Loser Workout”; I have include my own review of the DVD on this
page. I also have a Tae Bo DVD along with an air filled punching bag. I even
bought an actual punching bag so I could exercise and relieve stress. There
is nothing better than taking all your frustration out after a long day at
work.
In the summertime I play tennis, basketball
and walk. You don’t have to be an athlete to play sports. My fiancé and I
played tennis and I weighed around 360 lbs. at the time. You don’t have to
be good at something to do it; we both are terrible at tennis. You don’t
have to go out and get into a basketball game and run a full court press to
get some exercise, just get a basketball and go out by yourself or with a
friend and just shot some hoops. Just shooting and chasing the ball will
give you plenty of exercise.
You can go to the gym if you want but
personally, I have chosen not too. I understand how hard it is for a fat
person to go to a gym full of skinny people. You think people are watching
you and making fun of you. I invested some money into a few pieces of
equipment and it’s just as good. You don’t have to spend thousands on
equipment though. My mom bought my weight set for $50 as a Christmas
present. Tell your family and friends that your trying to be healthier and
to get you some type of exercise equipment for Christmas and birthday
presents instead of that tie that will hang in your closet for the next
year. Check newspapers and even your local Wal-Mart will have some exercise
equipment.
I realize that women may not want to lift
weights and look like a body builder, but you too can benefit from weight
lifting, instead of lifting for strength, left to sculpt your body. You can
find some great workouts on the internet and in Women’s Health that are
perfect for you. Always remember that the more muscle you have, the more
calories you will burn. Muscle burns 40 calories per pound per day just for
maintenance. Put on 5 pounds of extra muscle and you will burn 200 extra
calories a day. This is one of the reasons it’s easier for men to lose
weight than women.
Another type of exercising that you can try
is dancing. You don’t even have to know how; just turn some music up and
dance around the house for 30-minutes, you will be surprised how many
calories that will burn and you will feel great afterwards, of course, if
someone walks in on you, you may be a bit embarrassed.
Getting your mind right is a huge part of
exercising. If you tell yourself that you can’t do it, then you will not be
able to do it. If you tell yourself how much you hate it and how easier it
is just to sit back on the couch, then that is what you will do. You have to
talk yourself into exercising and the more you exercise, the more you will
like it and the less you will have to argue with yourself about doing it.
You have to force yourself to understand that you will not lose weight
without exercise, even those little diet pills, that some of us have taken,
say (in small print) – “with exercise and a healthy diet”. So if you have to
eat healthy and exercise for those little pills to work, why exactly do you
need them?
Get up and get moving.