My Best Way To Lose Weight

Healthy Weight Loss Program: Your Personal Exercise Prescription … 

A fat burning exercise prescription is a MUST for the long term success of any healthy weight loss program. Guidelines for healthy weight loss related to exercise and physical activity have been steadily improving over the last 20 years.

Along with the 1996 Surgeon General’s recommendations, the American College of Sports Medicine, the Centers for Disease Control and Prevention and the American Heart Association have all issued statements on the importance of regular physical exercise in a healthy weight loss program.

The diet industry also endorses exercise as a beneficial component in any healthy weight loss plan.

In fact, look at the disclaimers of any fad diet, special weight loss pill, or fat reducing fruit nectar and you’ll see where, in addition to the "unbelievable benefits" of their product, the practice of proper nutrition and consistent aerobic exercise are highly recommended to achieve optimal healthy weight loss results.

In other words, these companies are telling you that eating right and the incorporation of moderate aerobic exercise have more to do with the overall outcome of the healthy weight loss plan than does their "miracle pill".

Overview

1. Determine your age adjusted maximum heart rate (220 – your age = maximum heart rate)

2. Determine your optimum fat burning exercise heart rate range (maximum heart rate x .6 = minimum heart rate; maximum exercise heart rate x .75 = maximum exercise heart rate

3. Exercise for 30 minutes, 3 times per week, keeping your heart rat between 60% and 75% of your age adjusted maximum heart rate.

4. Perform the flexibility exercises listed below 2 – 3 times per week.

Exercise Prescription

Exercise, by definition, means purposeful movement. Although many kinds of exercise exist, certain exercises may not be necessarily therapeutic for you. Remember, an exercise prescription is just that; it’s a prescription. Very little benefit will be obtained with nonspecific, over the counter exercise programs. Your understanding of the purpose, principles, and adherence to each prescribed exercise technique will be essential to the development of a positive outcome.

The purposes of an exercise prescription are to:

1. Increase muscular flexibility
2. Normalize and balance muscle tone by increasing oxygen rich blood flow to the tissue
3. Integrate muscle activity
4. Restoration of functional movement
5. Restoration of functional muscle strength and endurance

The exercise principles listed below serve as a guideline for proper application. Study the principles carefully in order to maximize the effectiveness of your exercise program.

Exercises designed to improve flexibility should be performed several times per day. Each exercise should be held for 30-60 seconds to allow the tissue to elongate.

Exercise prescribed to improve strength, mobility, and endurance should be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a 90 second rest interval should follow each set.

Never hold your breath during exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome.

You may experience a slight ache or discomfort following your first or second exercise session. This is a normal reaction referred to as delayed onset muscle soreness (DOMS) and should go away in a day or so. This type of muscle soreness is not a cause for stopping your exercise program.

If the exercise reproduces a specific pain or makes an already existing pain become more widespread, stop the exercise and inform your physician immediately.

Allow yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with little attention paid to technique will be ineffective and will prolong your symptoms. If time becomes an issue, perform a few repetitions several times throughout the day.

Don’t be in a hurry to advance to more strenuous exercise. Remember that tissue adaptation to new forms of stress takes time. In some cases it took years for your condition to develop. It is unrealistic to expect that the condition will be resolved after just a few exercise sessions. Compliance with your prescribed program and patience will result in the desired outcome.

In combination with a healthy diet and nutrition plan, a fat burning exercise prescription is a necessary component of any healthy weight loss program.

Before beginning any healthy weight loss program, it is strongly advised that you consult with your physician.

By squidoo

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Resolving Issues On Fast Weight Loss by Nathalie Fiset,M.D. 

In a world where almost everything moves in a fast-paced environment, people no longer pay attention to ’slowly-but-surely’ strategies. Everybody wants everything in express, fast, easy, hassle-free, and convenient manner. Even in losing weight, people who are suffering from obesity or those who are morbidly obese want fast weight loss solutions to their problem.

FAST WEIGHT LOSS AND EMOTIONAL EATING

Experts say that fad or fast diets are not recommended because these cannot pave the way for permanent weight loss and control. But there are studies that show that fast weight loss has some short-term benefits like being a powerful motivator in losing weight for good. Some physicians also say that is it okay to have a fast weight loss if the person’s health wouldn’t be undermined or affected.

Fast weight loss can be effective if it’s only used for initial weight loss because this can lead to having balanced diet and doing regular exercise or physical activities. Fast weight loss can even motivate a person to follow a reasonable eating plan and sensible eating pattern so he/she would not regain the weight lost. Although some fast weight loss strategies are allowed, it still doesn’t change the fact that engaging into it without preparation is hazardous to health.

One of the reasons why people become obese is emotional eating. Some of the key factors that trigger emotional eating include anger, depression, and anxiety that lead to eating more food that a regular diet allows.

Experts say that if a person can manage emotional eating, the possibility of losing weight fast and safe is greater.

Here are some tips in combating emotional eating:

– It pays to determine your own mood especially before eating. Doing this will give you a mindset that eating is just a part of solving whatever that is bothering you.

– Analyze and monitor your emotions daily. Checking your emotional levels daily can help you trace the reasons why you indulge to emotional eating and can help you solve these emotions before taking any meal. This can also help you fight the urge to overeat when you get emotionally upset.

– Try to develop new hobbies that will take your mind off food and eating. By keeping yourself busy in other things, you can avoid eating large amount of food on a regular basis.

– Work out a meal plan that you can stick with everyday. By having a concrete reminder of the foods you should and should not eat for the day, you can develop a healthy eating plan that can help you lose weight fast and safe.

– Do regular physical activities such as walk or jogging regularly. Physical exertions can help your body burn unnecessary and unwanted calories.

– Exert more effort to form closer friendships and emotional bonds. Having a company that can give you moral support in your endeavor will help you fight emotional complexities.

– Discover and rediscover a better spiritual health. Analyzing your emotions through spiritual health can be enough motivation to keep up with your weight loss agenda.

– Stick to water therapy. Drinking at least 8 glasses of water daily can keep your body refreshed and well hydrated so you won’t easily get irritated or upset.

– Choose you treats. Comfort foods such as junk foods should be replaced with healthier alternatives such as fruits or low fat products.

– Learn to forgive yourself. When you blow your diet, forgive yourself. Feeling guilty and depressed will only make matters worst. Instead of dwelling on your self-will, try to be positive by telling yourself you can do better tomorrow.

THE ROAD TO SUCCESSFUL WEIGHT LOSS

Fast weight loss might be a good way to jumpstart a weight loss plan, but it’s significant to keep the long term weight loss goals. In reality, there’s really no such thing as a quick fix or fast when it comes to weight loss. You must bear in mind that if you want to be happy, healthy, and achieve your desired weight for good you better start changing you eating and lifestyle habits.

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