So, how's it going? Are you drinking 6-8 glasses of water a day? Did you set manageable goals that you are reaching to attain? What about laser-focus on your diet, did you think of a few things you could start doing right away that could make a huge difference in your health? I would love to hear about it! We need some encouraging stories, so get on our Facebook Phattys page and tell us all about it!
This week we're going to talk about a touchy subject. Some people consider this a dirty word. Some people do all they can to avoid this thing.....
Yep, I said it. If I just caused you physical pain, I'm sorry.
The fact is, if you don't move your body you will shrivel and die. Yep, I said that too. Muscles atrophy, organs get sluggish, extra weight hurts joints and causes disease. God made our bodies to MOVE. And I don't mean move your hand up and down as you change channels.
You cannot be healthy without exercise. You can get skinny without it (by drastically reducing calories which is NOT good for you either....), but you cannot be HEALTHY. All the good eats, vitamins and water in the world cannot make up for a lack of physical movement. One thing cannot work without the other. It's healthy eating PLUS exercise that puts us in a place of balance and HEALTH.
Now, no need to weep right now over your lack of desire to power lift. I don't want to power lift either.
Although, a little muscle tone would be nice, muscle does burn more calories than fat....but I digress.
BUT, can you walk? Well, then, you can exercise. There are SO many different ways of working exercise into your day that there is NO reason not to. People generally think if they can't join a gym and go to a class, then there's no point. If they can't buy a machine and spend 45 minutes a day on it, then there's no point. This is all a LIE, and it will get you no where. Everything counts. Find something you enjoy doing, and do it.
If you hate aerobics, then steer clear of Jane Fonda. If the treadmill makes you want to punch someone in the face, then give the dang thing away and stop hanging clothes on it and feeling guilty. BUT, you like walking? Go for it! You used to love to ride a bike? Go for it! Team sports is your thing? Then join a team already! Just do something!!!!
The general rule for maintaining health is 30-45 minutes, 3 times a week. BUT, we're here on this team because we want to lose weight, so we have to step it up a little. Let's go for 30-45 minutes, AT LEAST 4 days a week.
Weight loss really is simple math, people. One pound is 3500 calories. If you want to lose one pound a week then you need to find a way to cut out 500 calories a day. 45 minutes of steady-heart rate raising- exercise will generally burn 250-300 calories. This morning I burned 300 calories on my machine, if I find a way to cut out 200 calories from my diet today and keep doing this all week I will lose one pound. This is how it works. Burn calories with exercise, create a calorie deficit with diet, LOSE WEIGHT. Not rocket science.
But, it sure feels like rocket science when our bodies would rather take a nap....
Learn to take your heart rate, and find your target heart rate zone HERE. Aim to hit that target heart rate, 30-45 minutes, 4-5 days a week. You can do this. We can do this.
Now, get off your butt and MOVE.
Even if you feel like this....
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