Most people who try to get in shape for the first time, their main goal tends to be to lose weight and "tone-up". Unfortunately, many people don't realize how consistent they need to be to really start to create a change through exercise. Many think that 2-3 days each week will be enough to start the weight loss process. Unfortunately, for many people, unless if they already have a very fast metabolism, 2-3 days of exercise is usually just enough to keep people where they are; frustrated. It usually requires 5-6 days/week of exercise to start to create consistent weight loss and strength development.
Unfortunately, most people let their lives get in the way of their health and make excuses for why they can 't be active 5-6 days out of the week. It actually isn't as hard as it might appear. Just 20-30 minutes each day, where you are seriously increasing your level of intensity can really burn a lot of calories and help revv up your metabolism. This is where setting your alarm 20 minutes earlier can really make a big difference, especially if you have some kind of cardiovascular equipment at home to use when you wake up in the morning. Even if you don't have any exercise equipment, going outside for a fast walk, jog or bike ride or getting a jump rope or even following along to a fast paced exercise video can really help burn those calories.
Don't short-change yourself, you can lose weight, but you need to be aware of what it really takes to get the ball rolling. It's about creating new habits that can keep you healthy for the rest of your life. Remember, if you feel that you are not capable of doing this regularly, God can guide you and give you the strength you need. Just ask Him!
"He gives power to those who are tired and worn out; he offers strength to the weak. Even youths will become exhausted, and young men will fall and give up. But those who wait on the LORD will find new strength. They will fly high on wings like eagles. They will run and not grow weary. They will walk and not faint." Isaiah 40:29-31 (NLT)
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thanks for this blog... I was a spin instructor at one time and in the past 4 years I have "let myself go." I hate how I feel and look. I realy want to lose 25 pounds. i have a spin bike sitting in my living room. :) I am going to try to follow your advise. I am also going to ask God for help. Thanks for this!!!
ReplyDeleteAudrey, it is my full pleasure. It's what God encourages me to do.
ReplyDeleteThe consistency of your workouts can make a big difference to your body. It also depends a bit on what your body is currently use to. If you haven't been spinning every morning 5-6 days each week, then starting the process of being more consistent can really make a difference. However, if you have been active already, than it may be a matter of trying to increase the intensity.
The idea is to always try to move forward from where you are now. Our bodies are constantly trying to keep itself the same. It is our battle to convince the body that it needs to change!
Keep praying, God will give you the strength!
Hi Jon,
ReplyDeleteYour words ring so true and you are very inspirational! Just this week, thanks to you being a little tougher on me and showing my myfitnesspal.com, I was down more than 5 lbs in 5 days!
It sure is frustrating working hard at the gym and not seeing results because you are not working hard enough on the diet part -- which as you know, is a struggle for me!
I do believe that it's hard for us all to get out of our own way and change habits, but that we have to do so in order to achieve goals.
WOW!!!! WAY TO GO Krysten!! That is absolutely awesome! 5lbs in 1 week! Incredible!
ReplyDeleteI am so proud of you and how well you have been able to stick to your plan. Great job!
Jon:
ReplyDeleteGreat idea on the blog! And I'll second everything you said about consistency from my own experience (though I admit since 2007 I've been slacking--I needed the break for mental health reasons but there's GOT to be a better way...). 2-3 days a week isn't enough. If memory serves me correctly that's only the BARE MINIMUM suggested by doctors to get people to do ANYTHING at all.
I will say this though...as I put the effort into the 2-3 days a week I am currently doing with karate I want to do more...and feel better as I do. It's all cyclic--on both sides of the couch:).
God bless, and keep going! Oh, check out fitday.com if you haven't already...there are some great free tools for tracking diet and exercise up there!
Jon, this is a great thing you are doing. Maybe now I will let you out the door on time and not ask questions so much when you drop Tedster off? I did say maybe.
ReplyDeleteI have been exercising regularly and have changed my diet alot. I am eatting more raw veggies and no processed food and have cut out all carbonated drinks. I drink alot more water and herbal teas. I have lost 8lbs in two weeks.
I know my back injury has sorta helped with the exercising since I couldn't sit or lay down. Being mobile was the only comfort..so that was a plus, the only one mind you.
Well thank you for this. I am glad it is finally up and running!
Chris: Yes, you are correct about the frequency of cardiovascular exercise. Depending on your goals, 2-3 days each week for a lot of people just keeps them where they are. However, there are still cardiovascular benefits that occur, but not necessarily weight loss. For some people however, 2-3 days each week can do the trick but that's usually because they have a higher than normal metabolism or they have seriously increased the intensity of their cardio workouts. However, 5-6 days of cardio can really get the ball rolling when it comes to weight loss.
ReplyDeleteConsidering that 3500 calories = 1lb of fat, and if you are burning 500 calories with one 30-40 minute cardio session, than it would take 7 days to burn off 1lb of fat. If you couple that with a diet that is deficient by 500 calories each day as well, than you should expect to see about 2lbs of fat lost each week.
Veronica: Definitely consuming more vegetables and water can help with weight loss. In fact, most people never consume nearly enough water to really help their bodies. The sedentary person should consume at least 8 (8oz) cups of water (plain water with nothing else in it) each day and if they are more active they should add an additional 4 cups of water. So, most people should consider consuming 8-12 cups of regular water each day. Doing this can really help your body in so many ways. A few of the highlights include: increased ability to excrete built up toxins, more fully hydrated muscles, less headaches, and even increased fat metabolism. Water is so helpful because our bodies are 75% water! It's kind of hard for our bodies to do it's daily work when we don't supply it with what it is made out of.