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Exercise

Do you really need resistance exercise?

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If you´ve tried to lose weight before I´m sure you´ve looked for programs or advice to find out the best way to do it and most of the focus on cardio so you started exercising doing some form of cardio like walking, running, aerobics and even when doing physical activity every day is key you do need to add some resistance exercises.

I know you don´t want to lift weight or do any type of resistance exercises because you don´t want to get huge, you don´t want to get big muscles and look like bodybuilder. I promise that this won´t happen, there are so many points that need to be working together in order to get a huge amount of muscle mass and you´ll get to a limit if you do it natural. You get to a point where you need drugs and steroids which I don´t recommend.

On the post about the benefits of resistance exercise we talked about why they are important (click here to read that post). There are 2 reasons why you need resistance exercises and those reasons are:

1.- Maintain muscle mass

2.- Maintaining strength

These 2 reasons are related, when you do resistance exercises the goal is to improve your strength, to get stronger so that you send the right signal and stimuli to your body to maintain muscle mass. Being strong and having enough lean muscle mass is key to maintain optimal health and reduce the risk of injuries. As we get older we start losing muscle mass and strength so you need to make sure that you stay strong and maintain as much muscle mass as possible (you don´t need to get big) so that you reduce the risk of injuries by maintaining healthy muscle tissue and joints.

Strength has also been related to longevity, there are anti-aging benefits to lifting weights. Strength helps you build muscle, makes it easier for you to burn fat and it´s easier to stay lean and maintain a healthy looking body, when you like the way you look and you feel great then confidence increases, all this helps you achieve bigger projects and live a better life.

When it comes to muscle and strength the old saying is true “use it or lose it”. When we´re young we are able to do so many physical stuff and as we get older we start losing all the strength, flexibility, mobility and this loss is the result of our lack of physical activity. The human body is design for physical activity to keep moving but nowadays there are so many ways we can avoid that physical movements. Things like elevators, cars, washing machines, tv, social media, e-commerce. Even when technology and all those inventions are great they´ve made us lazy.

As I´ve mentioned in other posts you don´t need to spend hours training at the gym doing so many different exercises. You can get a great workout in 30 to 45 minutes for you resistance training 4 days a week and you just need to be more active outside the gym.

For resistance workouts you can focus on bodyweight and compound movements, if your goal is only to lose weight once and for all, to maintain a healthy weight and optimal health you don´t need to complicate things, just keep it simple and stick to the basics, for this bodyweight and compound movements are all you need. The goal is first to learn the basics of each movement and learn proper form, then your goal is to get stronger on each exercise. We´ll talk on future posts about this.

For cardio I need to say that I hate to call it cardio because we don´t need to schedule one hour of our day, every day to do any type of cardio, what you need is to find ways to be more active throughout the day. For most of us is almost impossible to schedule a 30 or 45 minute for cardio plus another 30 or 45 minute for resistance training, but we can schedule 45 minutes 4 days a week for resistance training and we all have 10 to 15 minutes every morning and after dinner to go for a walk.

We´ll keep sharing information with you and some simple steps and tips you can follow to increase physical activity and develop healthy habits. If there´s something in particular you want to know leave a comment on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

ExerciseStress

How exercise helps lower stress

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Whether you love or hate exercising we can´t deny that it has so many benefits for mental and physical health, lowering stress is one of those benefits so if you want to lower stress start moving.

Exercise is stress for your body, and it increases cortisol but, the right amount of exercise is necessary, and it helps our brain and body work better. Exercise improves mood, when you do some physical activity in the morning it helps you get ready for a great day by making you feel happy, excited and motivated. If you exercise at night after work, it can help you release the stress from work and get a better night sleep.

Exercise has a positive impact on every organ, system and hormones of our body, from our brain, heart they all get the benefits of it.

Exercise reduces cortisol and adrenaline which are stress hormones and it increases endorphins which are the ones that make you feel good and improve your mood.

Exercise is a great tool to lower anxiety and depression but, you need to be consistent with it, exercise is considered to be a really effective way to lower stress, anxiety and depression and it´s free. The type of exercise you do needs to be something you like and enjoy doing so that you do it for at least 5 days a week.

The bad type of stress which is chronic stress is caused by daily situations and the people we need to cope with every day, from traffic, to teachers and classmates at school or our boss and coworkers at our job, we also need to consider all the worries and keep our mind busy like paying bills, finance, relationships, home. Exercise helps you get rid of all those stressful and negative situations and when you shed some of that stress, you also get rid of tension, when you finish your workout you feel a lot more calm, relax and focused, you are more present and it´s easier to go through your day with a better attitude.

We know that exercise is one of the 5 principles of fitness because it help us maintain optimal health but it also helps us lose weight and maintain a lean physique, as you improve your physique and start looking and feeling a lot better your self-confidence increase. Feeling more confident knowing that you can accomplish what you set your mind to and feeling more energized lowers your levels of stress. Sometimes stress increase because we feel uncertain about our capabilities, we don´t trust and we don´t believe in ourselves, this increases stress so by getting in shape and feeling more confident the stress that comes from this lack of self-esteem decreases.

Cardio exercise has been shown to be more helpful to reduce stress, and if you have the opportunity to go outside and exercise in nature the benefit increases, spending some time in nature helps you calm and relax, it brings you more to the present moment, if you are able to go for a walk or jog outside in nature it´s the best thing you can do lower stress, to feel more calm and relax and improve your mood.

If your goal is to use exercise to reduce stress then you´ll need at least 20 minutes of moderate exercise 5 to 6 days a week, feel free to choose the activity your prefer because you need to be consistent with it, it´s better to keep changing the exercise or activity to keep it fun and entertaining also to give your body a new stimulus, otherwise you can get bored and stop.

Exercise also lowers stress by improving the quality and quantity of sleep, maintaining optimal health depends of so many factors and the 5 principles of fitness play an important role on maintaining your body in balance, lack of sleep or poor sleep increases stress, but when you exercise especially in the morning and if done outside you get better sleep at night and less stress.

Let us know by leaving a comment down below and on Twitter if you exercise just to look great or if you use it as a way to reduce stress and maintain optimal health? Exercise needs to adjusted according to your goals as with all the 5 principles of fitness but there are ways to modify it and use it for a couple goals at the same time.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

The negative impact of a sedentary lifestyle

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If you are obese or overweight or if you are struggling with your body then you are living the negative impacts of a sedentary and unhealthy lifestyle in an exponential way but, in fact all of us who are sedentary are affected negatively by it.

Being sedentary is one of the 2 principal causes of so many health problems, I consider it to be a disease itself. As humans, we´re not designed to spend hours sitting or lying in front of a computer, on the couch or in the car, the human body is designed to be active, to keep moving and doing all kinds of different physical activities, we´re meant to move.

For the past years technology has become a huge part of our lives and with it a lot of health problems. We´re a lot more sedentary compared to some years ago, we travel by car  to the school, office, mall, grocery shopping and we do everything we can to get the closest spot possible to the door some of us even wait for that close spot. We use electric stairs and elevator, we spend hours sitting in front of a computer or any electronic device doing homework or our job, we spend hours sitting in the couch watching movies or tv shows.

We´re very lazy and we avoid all sacrifices, suffering and struggle but, with time we struggle even more with the health problems we got to deal with all of them caused by our unhealthy and sedentary lives.

We all spend too much time sitting and we´re all looking for ways to spend even more time sitting and avoid all kind of effort, we´re want to feel good now without thinking of the future, we want instant gratification and satisfaction without thinking of the negative consequences in the future.

By being more sedentary we are avoiding all suffering, effort and sacrifices now, we got instant satisfaction and gratification but this leads to health problems in the short and long run. When we spend too much time sitting, the hormones, systems, genes and metabolism of our body start to work inefficiently. They start reducing activity and turning off so we not only burn less calories but our body is not working as it should. This leads to metabolic and chronic diseases.

Being sedentary also leads to an unhealthy cycle that includes unhealthy diets and unhealthy sleep patterns. Lack of physical activity can cause poor quality sleep and when we don´t get enough high quality sleep the hormones that regulate appetite are our f sync so we tend to eat more especially of the unhealthy foods, when we overeat we´re in a bad mood and we don´t have the energy to exercise or do physical activity. One night of poor sleep also impacts negatively insulin and this hormone makes us store fat, all this creates a negative cycle that is hard to stop.

The biggest negative impact of being sedentary is the negative cycle it creates including quality and quantity of sleep, stress levels, quality and quantity of food. We cannot forget the fact that the 5 principles of fitness they all work together not only to help you lose weight and keep it off but to improve and maintain optimal health.

We´re not only talking about people who is obese or overweight, the impact of being sedentary goes for all of us, even skinny girls and guys. There are 3 simple steps you can take today to stop being sedentary and start being more active throughout the day:

1.- Be aware of how much time you spend sitting and what you are doing most of the time.

2.- When you catch yourself checking your phone or social media stop it and get up, go for a short walk, do some stretching, do some physical movement. Just standing up is a great way to start breaking that sedentary pattern.

3.- Stand up and go for a walk every hour or every 2 hours.

Do what you can but you need to start by being aware of what you do on a daily basis, how you send most of the time and for how long you stay in the same position, if it´s sitting or lying on bed or the couch and start changing that.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

The benefits of yoga

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Have you ever done yoga? Do you hate, like it or love it?

There are those who love yoga and those who hate it. It´s amazing how though and challenging it can get and we cannot deny that it will give us an amazing workout.

Yoga is not my preferred type of exercise but I can´t deny that it has amazing benefits, I´ve practiced it for some months and I realized that the slow paced workouts and holding a pose for a number of seconds is not what I love to do in terms of exercise, it is though and challenging the part I liked about it was improving balance and how I need to be concentrated on what I do to maintain the pose, even when I love and prefer to lift weights and cardio I take one day a week to do yoga.

It´s true that yoga helps you improve flexibility, mobility and posture and it´s also an amazing exercise option for improving balance and reducing mental health problems.

The mind-body connections when you are doing any pose needs to be at point, you need to be really focused and center on what you are doing otherwise you´ll lose balance and fall off the pose you also need to get strong so that you can sustain your body weight in any pose and hold it.

Yoga workouts include meditation and breathing techniques that go hand in hand with the pose you are working on, all this combined encourage relaxation which is incredibly helpful to reduce stress it also helps to reduce depression, anxiety and improve mental health, the way yoga combines breathing, meditation and poses by creating harmony is what your bodies need to relax, calm down and stay in the present moment.

Yoga is not the same as stretching or calisthenics, even when you can use some of the exercises or poses from yoga as stretch exercises what gives yoga its plus is the breathing techniques, you can be stretching but if you don´t know how to breathe through the poses you´ll only be stretching, with yoga you learn to breathe and meditate, you are focused on your body, how your mind, body and soul connect is amazing you get in touch with yourself in a very deep level.

Yoga is a great way to get lean for people who doesn´t want to lift weights and do intense or long sessions of cardio and it´s also low impact, it is perfect for people who love a physical activity that is more calming but that increases strength so that they can looked lean and toned without getting bulky. This is why it´s so popular among girls and women.

I don´t know about any other type of exercise that combines physical activity with breathing techniques and meditation as a way to calm the mind and body, to relax us and lower stress while exercising. One way to improve anxiety and depression is to focus on yourself and to stay in the present moment not letting your mind wandering in the future or the past, yoga does this amazingly apart from breathing techniques and meditation during the workouts we need to be fully focus and present to maintain balance and hold the poses when we harmonize your body, mind, breathing, emotions is when we can start healing ourselves.

With all this blood pressure lowers, it keep all systems of our body like nervous system, immune system healthy, the hormones on our body are in balance, etc. so love it or hate it, it has amazing benefits not only to get in shape but for overall health. When your body is in synergy meaning when everything is connected and working in harmony that´s when you get the most benefits and the best results, not only how you look but also how you feel.

Yoga is one of those tools we all need to try al least once to see if you like it or not, it can be a great complement to any exercise program. Give it a try and let us know what you think about it by leaving a comment on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

Why sitting is a disease

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How much time do you spend sitting?

It doesn´t matter if it´s on the couch, in the car, at the office in front of a computer. How much time do you spend sitting each day?

One of the biggest problems we´re facing nowadays is the obesity epidemic, being obese or overweight or having some weight to lose leads to many other health problems and there are 2 culprits for this. Unhealthy diets and a sedentary lifestyle.

There are so many diets and so many different weight loss programs but obesity and overweight keep increasing. What frustrates me is that the industries keep making everything harder to keep you eating all the junk food and keeping you lazy while they keep making millions.

It´s actually really simple to lose weight, keep it off, improve your health and maintain optimal health and a healthy weight that considers body composition, it all comes down to eating the right foods, in the right amount at the right time and being more active throughout the day.

And I need to say that if you go to the gym or have some time of your day schedule to train, or work out it´s not enough.

The problem is sitting for too long, when you sit for too long the hormones, genes and systems in your body stop working properly, especially your metabolism and blood glucose. It´s obvious that the more time you spend sitting the less calories you´ll burn. So, if you are more sedentary because you spend too much time sitting and if you eat the wrong foods, at wrong time in the wrong amount then your body won´t work properly. This lead to metabolic disorders and it´s the cause of many health problems we´re seeing now that start with obesity, overweight, diabetes but it can get worse with problems like heart disease, dementia and cancer. Sitting for too long also leads to organ damage, spine damage, muscle loss, leg disorders, bad posture, short life span.

Many people think that by working out, going to the gym and doing some exercise there that´s all they need to stay in shape and maintain optimal health, this is wrong. Even when going to the gym and lifting weights has so many benefits that play a key role on optimal health and longevity and you´ll also look great and feel great that´s only one part. Going to the gym and lifting weights or doing some resistance training for one hour is great but it leaves you with 23 hours left and what you do on those 23 hours is also important.

Technology has done things easier, we want instant gratification, we want to be lean and healthy without any sacrifice but sadly this is not possible, we´re not designed to be sedentary, to spend long hours sitting and it´s causing a lot of damage to our body but, there are different options to increase physical activity but it all starts with you, being aware of how much you spend sitting and deciding to change that.

If you sit for longer than 60 minutes stand up and do some physical activity for a couple of minutes, you can walk, do some stretching, go up or down stairs. Also find ways to increase physical activity any chance you have by parking as far as possible from the entrance when you go shopping to the mall or groceries, from the entrance of your office or school, use the stairs instead or elevator, if you´re going a place nearby walk or use the bike.

Remember that your workouts are one part of this big puzzle of fitness but it doesn´t replace physical activity. And also remember that the longer you´re sitting the more damage you do to your metabolism and all other genes, hormones and systems of your body.

Tracking daily steps is a great tool to make sure that you´re active throughout the day. While some people argue the benefits of getting 10,000 steps all at once or dividing them into small walks throughout the day in my opinion it´s harder for all of us to schedule some time to get those 10,000 steps all at once and from what I´ve research and found and what I´m sharing on this post you don´t need to get 10,000 steps all at once, it´s better to spread them throughout the day. You don´t need to get obsessed by hitting 10,000 steps daily, use them as a guide, some days you may have more work to do and you may only get 8,000 steps, other days you may get more steps, the whole goal is to get more physical activity. So don´t get obsessed with getting 10,000 steps every single day, just make sure to get as close as possible and always keep in mind that the goal is to be more active and avoid sitting for long periods of time.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

How to start increasing physical activity

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What you we do every single day is what we become, that daily routine creates our life. If we spend most of the time sitting then it will lead to all kind of negative results.

We all know that exercise is key for optimal health and weight loss, but we can not think about exercise just a something we need to do every day for a short period of time, we need to think about it as being more active throughout the day, finding ways to add more physical activity, the best way to do this is by walking, adding small, short walks is a great way to increase activity.

Most of us spend most time sitting in front of a computer on the couch, in the car and we have the bad habit of leaving the car as close as possible to the entrance wherever we go, if it´s at the mall. On the past years we´ve become very lazy, we don´t want to suffer, we want things fast and with the least work and effort possible from our part. This is a huge problem; this has caused so many health issues and we need to reverse that by increasing physical activity.

Here are 3 steps you can follow to increase physical activity throughout the day:

1.- Go for a walk every morning.- Every morning before having breakfast or before going to school or work go for a 10 to 15 minute walk.

2.- Go for a walk after dinner.- Every night right after dinner go for a walk, the moment you get up from the table go for a 10 to 15 minute walk before doing something else.

3.- Walk for a couple of minutes every 2 hours.- If you have a sedentary job try to get up and walk for 5 minutes every 2 hours, or walk 2 or 3 minutes every hour.

These steps may seem so simple but none of us do them, we are so busy that we don´t have time, so we rather stay in front of the computer checking social media or the news.

If you do want to improve your life you do have time to increase physical activity, instead of looking at your phone every 10 minutes focus on the work you actually need to finish for one hour straight and then take a rest by walking. Checking social media, your phone or the news every hour don´t give you any positive outcome but, if you stop checking your phone, social media and the news and you focus on what you need to get done you´ll be more productive then you take a rest mentally by walking and then you concentrate on the next activity.

Increasing physical activity improves your health and your entire life, it´s not only about losing weight, it´s about keeping it off while maintaining optimal health and you´ll get all the benefits that lead to having a better day, increasing performance and on the long run you live a better life.

We all have time we can use to go for small walks, if you can´t get out and go for a walk you can stand up and stretch, sitting leads to many health problems and stretching has so many benefits, just by standing up and stretch for a couple of minutes improves posture and gives your mind a rest from what you´re doing.

Even when you do need to schedule one hour 4 or 5 days a week for a resistance exercise routine you still need to stay as active as possible throughout the day, resistance exercise helps you build and maintain muscle and it´s also important for maintaining strength and optima health while staying active throughout the day helps you burn calories so that you can sustain your weight loss results and also maintain optimal health.

If you´re struggling to find ways to increase physical activity let us know by leaving a comment on Twitter, we´ll be glad to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

How to start exercising when you´re struggling with your weight

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If you have weight to lose, if you are overweight or obese I´m sure you´ve tried to lose weight before and I´m sure you´ve hear the most common advice: you just need to eat less and move more and I understand how hard it is to follow that advice. If it was that simple then you won´t be looking for strategies that do work.

In my opinion it is rude and disrespectful to even mention that advice, you do know that you need to eat less and you do know that you need to exercise, but I understand how hard it is to get up and exercise when your knees hurt, when your back hurts, all your body hurts, you feel tired and you can´t stand up for too long.

I´ve mentioned before that sustainable weight loss is not as easy as eat less – move more, that advice is just one piece of the puzzle, you also need to consider your metabolism and hormones, the reason why you feel tired and you can´t stop eating is because your body is not working properly so you need to fix that first so this means that you need to start your weight loss journey by changing you eating habits first, this will help you feel better so that you have more energy to exercise.

After following a healthy diet for a couple of weeks you can start exercising, at this point you may have lost some weight and you feel better, I´m not saying that you´ll feel amazing just after a couple of weeks of eating healthy but you´ll start feeling a little better and with more energy so that you can start getting up and do some physical activity.

The goal of increasing physical activity throughout the day and start exercising is to improve your health and to burn calories which will help you lose weight and you need to make this a daily habit so that you maintain optimal health and can maintain and even improve your weight loss results but, since you´ve been sedentary for years then you need to start small and build from that, even when you need to start small you do need to challenge yourself, here are 3 steps you can take today to start exercising:

1.- Go for a walk every morning.- Every morning before having breakfast go for a 10 minute walk. Starting your day with some physical activity gets you in the right mood to accomplish more things and keeps you on the right track.

2.- Go for a walk after dinner.- Every day right after dinner go for another 10 minute walk. The moment you stand up from the table go for a walk, do not sit on the couch or do any other thing, get up and walk.

3.- Do 10 squats and 10 push ups.- At any time during the day do 10 squats and 10 push ups, you do not need to do the normal versions, find easier versions of the exercises you can do, you can use a chair for the squats to help you so that you don´t go too low, place a chair behind you, stand up straight with your feet shoulder-with apart, slowly bend your knees and sit on the chair and stand up. For push ups you can use a wall, stand in front of a wall (facing the wall), place your hands at the level of your shoulders and slowly bend your elbows and lean your body towards the wall, then push back.

This 3 exercises are the best way to start exercising, there are 2 important points to consider, first you need to challenge yourself it does take effort and hard work to lose weight and keep it off so every time you need to make it more challenging, just make sure that you are challenging yourself enough to make your body change without injuring yourself. And second you need to do it every day, the only way to lose weight and keep it off is by developing healthy habits, this includes being consistent with your exercise. You can´t do your exercises one day and skip them 5 days, this won´t lead to results, it´s better to do 20 or 30 minutes of exercise every day than 4 hours on a single day and rest 5 days.

These 3 steps are the starting point, follow them for a couple of weeks and let us know how you feel by living a comment on Twitter. On future posts we´ll be sharing with you what you need to do once you´ve lost some weight and you can increase the activity. Remember that our goal is to help you develop the habit of daily exercise so if you have any doubt or question let us know, we´ll glad to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

Why walking is great

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When it comes to exercise most people on the industry make everything harder than it actually is, you may have seen this. If you´ve tried to lose weight you may have found different exercise routines with so many different exercises, long and boring sessions of cardio or intense intervals and you end up hating exercise. One of the secrets to lose weight, keep it off, maintain optimal health and live an long and healthy life is walking.

We can´t deny the fact that nowadays we´re a lot more sedentary than a few years ago, we spend too much time sitting, we´ve become lazy and as we reduce the amount of physical activity we increased the amount of unhealthy foods we eat and with this health problems like obesity, overweight and chronic diseases increased too.

When it comes to cardio people think about it as the best tool for weight loss and they think about steady state cardio which we´ve talked about it in another post (click here to read about it) where you do a certain activity for long periods of time, some people like to go to a park nearby and jog or cycle for 45 to 60 minutes. Others prefer to go to the gym and use a cardio machine for those 45 to 60 minutes.

For most of us it´s hard to schedule 45 to 60 minutes of cardio every day plus some days of resistance exercise, you need to realize that daily physical activity is key so you need to make cardio a daily habit. The good point about this is that you don´t need to go to a gym and use a machine and you don´t need to go to a park nearby, you don´t need to schedule 45 or 60 minutes for a long cardio session.

Walking is one of the best types of exercise you can do every single day to lose weight, maintain your results and maintain optimal health, here are so many reasons and benefits for walking every day:

  • Improves your heart health
  • Improves overall health
  • Improves your lungs
  • Burns calories
  • Improves your mood
  • Reduce stress
  • It´s sustainable
  • Lowers blood sugar
  • It´s convenient
  • It´s low impact

A 10 to 15 minute walk after a meal helps lower blood glucose as a 45 minute walk. For most of us is really hard to get 45 minutes and go for a long walk, and it´s impossible to stick to those 45 minute walks all at once for long periods of time, is really hard to make those long walks a habit, but we can take a 15 minute walk first thing in the morning and after dinner. It´s easier for most of us to get 30 minutes of physical activity just by walking first thing in the morning and after dinner. Since they are short we see them as small challenges we can really accomplish. 10 to 15 minute walks are easier to do and convenient, this set you in the right mindset and it doesn´t matter where you´re at you can get them done.

Being active throughout the day is one of the ways to improve overall health and maintain a healthy weight, sitting for too long leads to health problems and also gain weight so by taking 2 or 3 walks throughout the day or finding ways to stand up is helpful. If you work a 9 to 5 office job and you can get up every couple hours and walk for 2 or 3 minutes it will have a huge positive impact.

Start today taking 2 walks a day, you can start after dinner and get everything ready for tomorrow, there´s no reason to overcomplicate things when you got everything you need to change your life for the better, just follow the simple steps and tips we share with you on this site. If you have any doubts, questions or there´s something you want to know let us know by leaving it down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

How to develop the habit of daily exercise

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Yeap, you read that right. You need to develop the habit of daily exercise if you do want to lose weight once and for all. There´s no other way to lose weight, keep it off and maintain optimal health.

Even when following a healthy diet, getting enough high quality sleep and keeping stress low will do wonders to help you maintain an healthy weight and optimal health in general, exercise also plays an important role on making it all possible.

As I´ve mentioned in other posts, your weight loss journey is not only a period of time you´re focused on losing weight, during that same period of time you are developing the habits you need to keep that weight off. This is why you start small and build from there.

The way to develop the habit of daily exercise is by replacing unhealthy or bad habits with good ones. Most of us are sedentary, we spend so much time sitting whether it´s on the car driving from home to the office and back or sitting in front of a computer or screen working or on the couch watching tv. This sedentary lifestyle is one of the reasons why so many of us are struggling with our weight.

One of the best ways to develop the habit of daily exercise is by doing some physical activity first thing in the morning. When you do some exercise in the morning you set your day to be more positive and productive, we talked before about how exercise improves your mood so after exercising you feel a sense of accomplishment plus you get all the endorphins that trigger that positive and good mood setting you for a great day.

If you´re struggling with your weight and you´ve been following an unhealthy diet for years and you´ve been sedentary your first goal is to increase physical activity throughout the day, there are 2 simple steps to make this possible:

1.- Every morning go for a 10 to 15 minute walk before breakfast. When you wake up try to take a walk as soon as possible, the more time it takes you to get that walk done the harder it will be for you, the first days and weeks it will be hard because you´re not use to it, and you want to stay on bed so you need to get up as fast as you can and go for that walk. Then when you´re done you can have breakfast or start your day.

2.- Every day right after having dinner go for another 10 to 15 minute walk. Do not spend too much time sitting at the table after you´re done eating, instead get up, do the dishes and go for a walk.

This 2 steps may seem so simple but taking action is the hardest part. You don´t want to follow intense workout programs your first goal is to get some physical activity, to start moving and then with time you start increasing effort and time. You don´t need to suffer and make the exercise routines so intense that you feel like dying, in fact this can be dangerous and harmful for your health and body leading to injuries and health problems so you need to start slow and build up.

By taking this two 15 minute walks you´ll be getting 30 minutes of total physical activity every day, it´s easier to stick to this type of exercise since most of us have some free time after waking up and right after dinner and we use that time to read the news or check social media so you change those minutes for something that will have a greater positive impact on your life. Trust you won´t lose anything important during that time, you only need 10 minutes to get up to date on news and social media every day.

You need to make those 30 minute a routine first so focus on those for a couple of weeks, then you need to find another 30 to 45 minutes 4 to 5 days a week for resistance exercise.

You don´t need to spend hours every day in the gym to get an amazing physique, you just need to exercise the right way with the right amount of effort and intensity. Remember that consistency and discipline are more important.

Follow to 2 steps I mentioned here for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

Best exercise for weight loss

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Weight loss is a long and hard journey, you feel tired all the time and your body hurts. Your knees hurt, your back hurts, you can´t stay standing up for more than a couple minutes at a time, you spend most of the time sitting on a couch or lying in bed. I can´t deny the fact that the first weeks are going to be tough but if you give this exercises a try and stick to them you will start feeling better every day.

Even when some types of exercise are better than others for weight loss the best exercise if the one you like and enjoy doing and the reason is this. To be able to lose weight and keep it off you need to develop healthy habits and one of those habits is exercise, you need to do some type of physical activity every day, so discipline and consistency is key and the only way to do it is by doing something you enjoy otherwise you´ll see it as something you are forced to do and at some point you will give up.

I mentioned in past posts that cardio is not the best option for weight loss, too much cardio can lead to muscle loss if you´re not doing resistance training and even when doing resistance training both types of exercises send different signals or messages to your body.

Getting stronger by doing bodyweight and compound exercises and increasing physical activity throughout the day like walking are the best tools to lose weight and maintain your results. Now knowing this information, you need to find out what you like and enjoy doing.

What I recommend is doing bodyweight exercises like push ups, squats, pull ups, leg raises, dips there are many reasons why this exercises are great and one of them is that you need a lot of strength to get to the most difficult variations of each and you need to lose weight to make it easier for you, also take a 10 to 15 minute walk first thing in the morning before breakfast and another 10 to 15 minute walk right after dinner, make those walks moderate intensity, make then challenging. The only way to see your body changing is by putting it through something it´s never been before, you need the right stimuli and with body weight exercises you´re giving the right stimuli to the muscles to get stronger and by walking you are burning some calories which combine with a healthy diet and eating less you´ll lose weight.

Doing one arm push ups or one arm chin ups or pistol squats look amazing, if you want to impress a guy or a girl this is the way to do it… well at least one way. You won´t see a lot of people doing harder versions of bodyweight exercises.

There´s a huge advantage to this workout, first it´s simple and you can do it almost everywhere, you don´t need expensive gym equipment or machines you may only need a pull up bar and a good pair of sneaker and a pair of sweat pants. You can do this at home until you feel more confident and want to do something else like going to a gym or practice any sport.

Another huge advantage is that if you do this consistently which is the most important point which means you need to exercise every day and you eat a little less of healthy foods then you´ll see results and the results you´ll see will amaze you so you´ll stay motivated and stick to the program until you develop the healthy habits you need.

It´s easier to stick to any program when you enjoy the exercise or physical activity so is you don´t like bodyweight exercise but you like yoga or pilates go ahead, give those a try and see what you like more, if you like jump rope then try it too, the key is to find something you like and that you do it consistently. You need to think about your weight loss journey as a journey to develop healthy habits that will lead to sustainable weight loss and maintaining optimal health.

If you´ve tried a weight loss program let us know what type of exercise where you doing, if you like it or not and what were your results.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam