Follow these tips to finally shed off some pounds.
Use intervals to get your metabolism going.
Many studies have shown that doing cardio intervals is the best way to shed fat fast, and you will see results if you work out just three times a week for a total of one hour. Whether you run, swim, bike, hike, or fast walk, a workout should include 3-4 four-minute intense bursts of speed, followed by a cooling period of two minutes (or more, if needed). The four minutes should be at a high intensity level, and the two minutes (or more) should be at a comfortable pace. Remember to check with your doctor before starting any exercise regimen.
The help of a journal.
People who keep track of their daily meals and exercise routines have a better chance of losing more weight than those who don’t. As you start to take notes on what you’re eating on a daily basis, you become more aware of just how many calories you’re consuming. A journal can help you stay on track and stay motivated to reach your weight loss goal.
Get rid of fat with proper sleep.
Getting a good night of sleep is also a crucial part of an over-all weight loss plan. Sleeping for 6-8 hours a night should be your target to allow your body the time needed to pass through the five phases of sleep that are necessary to keep you healthy.
Know your zones.
You will burn more overall calories by working out at the highest level of intensity that you can handle, which means you will be burning more fat. If you have one, use your heart rate monitor to help you understand your “sweet” zone. Start off with a light jog or brisk walk, and pay attention to your bpm (beats per minute) located on your monitor. Keep track of this number because this will be your target heart rate for lighter workout days. Then begin to put yourself into a power walk or run at your typical pace, again checking your heart rate. This will then be your average intensity which can be used for your longer workouts, when you’re looking to burn a larger number of calories. Then at the end of the exercise, start to add some sprints into the mix and take note of your bpm when sprinting, this will be your target heart rate for your high-intensity workout days; when you’re ready and looking to push yourself.
Don’t forget breakfast.
Breakfast really is the most important meal of the day, and having protein as your first meal will help keep those hunger pangs away. Eggs, fruit, and a side of yogurt will give your body the nourishment it needs to start the day.
Burn more with your step.
The steeper you make your trek, the more calories you will be burning, no matter your speed. By adding a small incline to your walking workout or jog, you burn about 15 percent more calories than if you were on a flat surface.
Remember to check with your doctor before starting any exercise regimen.
Great tips if you are young and fairly healthy. How about tips for those over 65, who have had knee surgery, heart attack, or stroke?? We cannot keep up with this type of diet/exercise plan! Walking a mile is difficult for me with my knee replacement, and back surgery nerve damage has my balance off. Sometimes my knee buckles.
My husband just had a stroke, and needs to exercise, but he tires so quickly! So what about a plan for us? Thanks!
Outstanding post! Routines for over 60’s would be most appropriate for those of us who. thankfully have been retired for some time, thanks for modern medicine. Unfortunantley, time won’t allow us to do what our minds say we can!
I agree with Marie. It’s difficult to find information for us older folks. I’m 72 and in good health. Exercise & try to eat right , but the information we always get seems to be aimed at the younger people. Do you know of any web sites that might cater to our group?
I agree with you so I read the related article listed after the article and the comment area. If you click on Get A Move On and go to the very last line there is a link that will take you to the guidelines we 60 and over need. I haven’t read it all but I wanted to let Marie and Steve know so they can check it out too. Good luck!
I agree with you so I read the related article listed after the article and the comment area. If you click on Get A Move On and go to the very last line there is a link that will take you to the guidelines we 60 and over need. I haven’t read it all but I wanted to let Marie, Steve and Ray know so they can check it out too. Good luck!
You need to do whatever you can and be persistent about it. Your knee buckles due to lack of strength in your leg, so you can work on building up your muscles to address that issue. If you have access to a treadmill, you can walk slowly and hold onto the bars for balance. There are also chair exercises for those who can’t walk which can be very effective…but don’t give up on walking as much as you can…just supplement walking with them. It sounds like you need to work also on back strengthening and stretching. With all your issues, you should be able to get a script from your doctor(s) for physical therapy, although I know Medicare has a yearly limit. If you have exhausted that limit, it would pay you to consult with a good therapist who can set you both up with good safe exercises. It’s not easy, but persistence and regularity is the magic bullet for regaining your health.