Exercise Tips
1st tip when you wake up of a morning do this routine if you can
Look left and right four times
Tilt your head left and right four times
Lean back slightly come back straight four times
Twist side to side four times
Stretch down the ground leaning over to one side for a count of ten - do the same other side
Do a calf stretch one foot forward one foot back shoulder width difference and lean forward feet flat on the ground hold for ten seconds swap feet positions so other foot is forward and other foot is back and again lean forward hold for ten seconds
Bending the leg back so your foot is near your bottom pul lthe foot in and stretch the front of your leg - your Quads hold for ten seconds. Swap to other leg and again hold for ten seconds.
Come up on the toes and back down 20 times
Come up on the heels and back down 20 times.
roll the ankle in one direction 10 ten the the other direction. Do the same for the other ankle.
Point the toes up to the ceiling down to the ground 10 times. Do the same for the other foot.
Do ten Squats making sure feet are pointed forward and breathing out as you go down in as you come up. Do ten squats
breath in 3 times and out very deeply.
Now you are ready to start moving and go thorugh your day ready for action.
2nd Tip: - It is important to do at least 30-40mins of exercise each day for weight loss maintenance for weight loss it must be longer. Exercise can be anything that involves the body moving. Doing your chores around your house, going for a bike ride, swimming, bush walking, a session at the gym, walking with a friend around the block, rowing, horse riding, canoeing, kayaking, gym classes, boot camps, Personal Training sessions, and many more activities. Make it a daily thing of exercising and make a time everyday for it. Reward yourself for the days you do this forget the days you dont. Rewards are: - a movie, massage, facial, girls night in, a new cd, a new dvd. no food rewards at all. Good luck. Let me know how you go.
3rd Tip:- find aworkout buddy, a work colleague, a friend, parent, partner, neighbour anyone who is health conscious or wants to lose weight as well, workout at the same time everyday, meet someone and reward each other when you meet up, movies, gift voucher, massage voucher, hair cut, manicure pedicure anything not to do with food.
Congratulate each other.
4th Tip: Do an elimination diet where each week remove one item of food from your diet, keep a record of how you feel, your craving for that food on which days at what times, how many times you go to the toilet and any other effects you notice, reintroduce that food and see what the change is, do this for every food you consume and see if you are eating foods that affect you in a positive or negative way.
5th Tip:
Go to your GP and get a full blood test completed see if you have Diabetes, check liver and kidney function, red blood cell count, white blood cell count, Cholesterol, as well as checking for Lactose Intolerance, Coeliac's, Vitamin and Nutrient Levels - and discuss with your GP things you need to improve on internally and find out what things you are doing right.
I myself have great cholesterol, good red and white blood cell count, fat liver issues, good kidney function. As such I have removed Milk from my diet, as well as butter, Cream, Ice-cream, however I still eat a little bit of Yoghurt and a little bit of cheese.
Whatever you discover in your blood test results follow the advice given and improve on what needs to be fixed.
6th: Find a sport that you enjoy to participate in NOT watch but actually you are a member of the team. There are so many sports available to you here is a list I say try each one at least once and see if you have a natural talent or an interest to develop a talent for it. No order just off the top of my head
Swimming, Rowing, Kayaking, Gymnastics, Horse Riding, Motor Cross, Running, Jogging, Hurdles, Archery, Shooting, Basketball, Softball, Tennis, Football, Soccer, Badminton, Squash, Rock Climbing, Dog Walking, Javelin, High Jump, Discus, Croquet, Boxing, Wrestling, Karate, Judo, Taekwondo, fencing, Double Dutch, Dancing,
If you do a sport that I have not included please tell me and I'll add it to the list.
I love Swimming, Boxing, Soccer, Archery and Will start horse riding soon.
BF and I are traiing to do a trail in New Zeland it is arpound a lake and it is 160 kms long, we will go for a 1 hr bike ride each day to prepare for it, we wont enter the competition but when we go over we want to do it, just to say we achieved it.
So try bike riding and I will add that to the list of sports. Going for a walk each night one hour around my local area, as well as exercising in work gym 30 mins before work.
what do you do for exercise?
Until someone figures out a way to add extra hours to the day, we need to make sure that we use our time efficiently. Here are some tips to help you use time wisely whilst still getting results.
It’s that magical time of year when you’ve got motivation by the bucket load. If you’re anything like most of the population you’ve probably made a New Year’s resolution about getting fit and you’re committed to keeping it.
However there’s often one major problem; your regular schedule doesn’t just empty itself simply because you’d like to do more exercise. With our increasingly busy lives it’s important to know how to use time efficiently, so here are some great tips from Runner’s World to help you improve your fitness in only 20 minutes.
Build strength
Find a nearby hill. After a five-minute jog, run up the incline. At the top, walk for 30 to 60 seconds, then run back down. Walk for one to two minutes. Repeat the sequence two to three times. Do the workout once a week, adding an additional one to two repeats.
Build speed
Go to a local track or trail with distance markers. Run for five minutes. Run at an easy pace for half a lap (or 200 metres). Note how long it took to run the half-lap. Walk the remainder of the lap. Continue walking for two minutes. Repeat the sequence two to four times, each time aiming to complete the run portion of the lap one to two seconds faster. Do this once a week, adding segments as you feel comfortable.
Build endurance
Stringing together several 20-minute runs across a single day can boost your stamina. Identify a weekend day that’s destined for a lot of “hurry up and wait.” Run for 20 minutes at a pace that’s one minute per kilometre slower than your regular pace. Return home, spend the next 30 to 90 minutes doing work around the house, then head out for another run. Every seven to 14 days, do up to three of these segments.
Build whole-body fitness
Make up a home-gym circuit: Walk (or run) the stairs for one minute, do push-ups for 15 seconds, walk for one minute, do crunches for 30 seconds, walk for one minute, lift hand weights for 30 seconds, then walk for one minute. Repeat as time allows.
Find more great articles such as this in the January edition of Runner's World - the world's leading running magazine for the runner who wants to achieve their personal health, fitness and performance goals.
Courtesy of http://au.sports.yahoo.com/banzai/run/feature/-/8600099/get-fit-in-20-minutes/
1. GET YOUR DIET RIGHT
Sorting out your diet is the number one way to achieve a flat tummy. "Missing meals or having so-called 'healthy' sugary cereals for breakfast and excessive alcohol consumption are the worst things you can do. As metabolism slows, the less likely you are to lose your tummy fat," Instead, eat five to six small meals, three hours apart, to keep metabolism ticking along - but watch your sugar intake. "The average female should take no more than 25g to 45g of sugar each day, and males 30g to 60g."
2. MINIMISE BLOATING
No one likes the uncomfortable feeling - or look - of a Buddha belly. Bloating could be minimised by chewing slowly, avoiding fizzy drinks and cigarettes and cutting out foods such as onion, cabbage, Brussels sprouts, dried beans, lentils and cauliflower.
3. STAND UP STRAIGHT AND HOLD IT IN
Using the postural muscles correctly would naturally draw the bellybutton into the spine, creating a firm core and flat stomach. "Every time you breathe out, your bellybutton should naturally retract towards your spine,"
4. RUN
Good old-fashioned running was the fastest workout to flatten your stomach. "Not only does the high calorie burner strip off the fat from your stomach but it strengthens the abs underneath, especially your lower abdominals," Try this tummy trimmer: Start with two-minute jogs, then gradually build up until you can run for four minutes, walk for one. Repeat this five-minute interval for 30 minutes.
5. CUT THE BOOZE
Skip the alcohol if you want to look lean. "The wheat or grain products in alcohol can cause a rapid loss in electrolytes, creating an unbalanced gut. Sulphur-bearing gases are produced in the gut wall, having a big effect on bloating.” Reduce bloating when drinking by eating first to slow the release of toxins and gases.
6. ENGAGE YOUR CORE
Good news - you can skip your daily 200 sit-ups. "Traditional sit-ups and crunches are not the best exercises to flatten your tummy.” "Instead, do core stability exercises such as the plank, side plank, Russian twists and lower leg raises." Ask your local trainer to show you the correct techniques.
7. HIIT IT
Performing High Intensity Anaerobic Interval Training, otherwise known as HIIT, two to three times each week was great for a flatter tummy. "HIIT is great for removing abdominal fat, boosts metabolism and preserves lean muscle mass," "Perform multiple sets of 20-30 second sprints using maximum effort with active rests or recovery pace between sets. You can do this for swimming, running and cycling."
8. RESISTANCE TRAIN
Resistance training three times a week would help increase lean muscle mass which increased metabolism. "A higher metabolism means your body is more efficient at burning fat. Do resistance training three times each week and aim to keep rest time short between sets. Aim to do eight to 12 repetitions maximum and do compound movement exercises. They are proved to boost metabolism and work more body parts at the same time."
9. EAT A HIGH-FIBRE BREAKFAST
Eat a low-sugar breakfast packed with fibre to feel fuller for longer, advised Mr Lee. "Fibre is a form of carbohydrate our body can't break down for energy and yet it makes us feel fuller." "As a result of having a high-fibre breakfast, your body will actually take in fewer calories which will contribute to reducing the tummy fat."
10. CHECK FOR FOOD INTOLERANCES
Your rounded tummy could be caused by food intolerance. "Intolerance to food will cause the gut to react by producing more gas. The typical offenders are wheat and gluten-based products such as pasta and bread, biscuits and soy sauce. "Products containing lactose such as milk and cheese are also culprits." Visit your local naturopath or dietitian to get tested for food intolerances.
Coutersy of http://au.news.yahoo.com/thewest/lifestyle/a/-/health/8668440/top-10-tips-for-a-trim-tummy/
Friday 3rd June 2011 - Weight Loss 2 kgs Chest Measurements- still the same, Hip Measurement minus 3 cms, Waist - not sure if changed or not, and now in size 18 clothes - no more size 20 for me Yay!
How are you going with your weight loss progress?
I'll update you in 4 weeks, when I see my GP again.
