A fun way to exercise.

By orsillam | 19th Feb 2010 | Filed under Health

Words of Wisdom:

In 1969 I asked President de Gaulle what he did for exercise. He told me that he believed that walking was the best thing a leader could do for his mental, physical and emotion health - Richard Nixon

I was never an exercise fundi or even keen to do any sort of exercise. I hate running and I can’t swim because I look fat in a swimsuit. I tried all kinds of diet supplements to try and loose weight. Nothing really seemed to work. My husband and I decided to visit Europe, and one thing we did there was walk. We walked a lot, and after a month of walking around and just sight seeing I suddenly on our return home was a hole 3 kg lighter than when we went. But that was not all, I also lost centimeters.

I exercised everyday by walking and I did not even realize it. Walking is something most of us do on a daily basis. It comes natural to us. So why not use walking as your daily exercise? If you walk at a moderate pace for about 30 – 60 min daily your body burns stored fat. This can build muscle and increase your metabolism. If you walk for an hour a day you decrease your risk of heart disease, cancer and even diabetes.

There are lots of fun ways for getting in your daily dose of walking. Instead of driving and parking your car on the doorstep of the local mall, you can park and walk to the shops. Walk at a fast pace, to get that heart rate up, and in the process burn a few calories.

Playing with the kids is another great way to get the heart going. The kids enjoy you playing and running around with them and you burn the calories. Dancing is another fun way to get the body moving. And no-one has to see you. You can wiggle and shake to your favorite song in the privacy of your own home.

Going out for walks is the best. Find yourself a friend or a walking buddy who can walk with you. It is much easier to stay focused and motivated if you have someone that exercises with you. It is easier to go with a friend than being on your own. When you exercise on your own it is very easy to skip a day or two. Working with someone makes this a bit harder. It is also a lot more fun when you exercise with someone.

The best way to start walking is not to go out there fast and furious. If your body is not use to exercise you will get tired very easily. Take it slow in the beginning and work it up slowly. Maybe for the first two weeks try to walk for only 20 minutes and work your way up to an hour. This will get your body going systematically.

Weekly insight : Da. 4:37

” And those who walk in pride he is able to humble”

We must be humble in front of God and acknowledge Him As our Lord and savior.

Exercise of the week: Walking

Make an effort and start walking for 20 min. a day this week.

Start slowly and work yourself up to a steady pace.

Once you can walk for 20 min up your time by 10 minutes until you can walk for an hour.

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Eat food and burn fat

By orsillam | 1st Feb 2010 | Filed under Health

Words of Wisdom:

” There is no sincerer love than the love of food” - George Bernard Shaw

One of the things I dread the most is a diet. It all starts well for a week or two and then you start cheating because you are starving. You then feel guilty and in the end you quit the diet.

The good news is one can loose weigh without going on a diet. You just need to know what to eat and how much. You can truly eat whatever you want as long as it is done in moderation.

The second secret is exercise. And you don’t have to kill yourself exercising either. You can loose a lot of weight by just walking for example.

I want to dedicate the next few posts to the type of food we can eat that will help you to loose weight.

Our eating habits are very important. Most of us leave in the morning without eating and that is one of the biggest mistakes we make. I know a lot of people believe that you must eat less and they do that by skipping meals. And often it is breakfast.

I think we should change our mindset first of all. We will not achieve perfection overnight, but all in good time. If we can shift our mind from perfection to making progress in our diet we already achieved a lot.

Researchers at the Georgia State University have developed a process that measures your hourly energy balance. Your energy balance is the amount of kilojoules you take in versus the amount of energy that you burn.

They have found that if you keep your energy between 1250 and 2000 kj at all times, you can change your bodies composition loosing fat and adding lean muscle mass.

It basically boils down to eating at least 6 times a day. When you eat regularly. Your body is use to getting food and then it only stores the food it needs. Also if you eat six time a day you get full very quickly, which means you eat a lot less.

Weekly insight: Pr. 20:13

” Do not love sleep or you will grow poor,stay awake and you will have food to spare“

Exercise of the week : Lateral Lunge and Touch

Stand with your feet shoulder-with apart. Hands at your sides. With your toes forward and your abs braced, step to your right. Bend your right leg. Keeping your left leg straight. Reach your hands to the floor on the opposite sides of your right knee. Pause for 2 seconds and then return to the start. Now repeat this movement with your left leg. This is one rep. Do 8 reps.

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