Which is more important for weight loss–diet or exercise

Originally, I planned to do an analytical article on the subject of which is better for weight loss: diet or exercise. I planned to take the arguments for and against and analyze and come to a conclusion. I honestly, find it easier to exercise than to eat a very healthy diet or a low-carb diet. So, I was secretly hoping to find that exercise was actually the best way. But, sadly, I found the opposite. Actually, there seems to be very little suggestion that exercise is most important for weight loss. I did seem to find some personal trainers indicate that exercise was more important.

I’m now convinced that diet is the most important for weight loss. However, I do want to emphasize and stress that almost all the articles also said that it is a combination of both. Several articles said that its a ratio of 75% diet and 25% exercise or a ratio of 80/20. In any event, some of the articles stressed that once you lose weight, exercise is a necessity to keep the weight off. Additionally, exercise has many other health benefits, even though, it is not the best bang for your buck when it comes to weight loss.

Weight loss is possible with exercise only

It is important to note that while diet plays a bigger part in your weight loss, several articles stressed that you can also lose weight just focusing on exercise, in other words, it’s possible to lose weight by eating the same and exercising more, its just that the amount of exercise needed to lose weight is too difficult to sustain.

One reason why the diet is more effective than exercise at weight loss is because it is easier to cut out the calories or not eat the calories than it is to burn the calories off. According to one article, in order to lose weight with exercise, you would need to workout five to seven workouts a week, 50 minutes each at a moderate intensity. It’s easier not to eat 500 calories than it is to burn off 500 calories.

One article also mentioned that on average people that dieted without exercising for 15 weeks, lost 23 pounds whereas the people that exercised without changing their diet, only lost 6 lbs over 21 weeks. http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

Conclusion: changing your diet will result in faster weight loss results. However, it’s easier to achieve those results when combining dietary changes and exercise. Exercising provided important health benefits as well as helping with slowing metabolisms and pushing through weight loss plateaus.

So, because this article took such an unexpected turn, I plan to make this part of a series: the next article in the series will be about how you don’t have to eat a perfect diet to lose weight, for example people have lost weight on crazy diets or experiments, for instance eating only pizza for several days participating in what has been termed “the twinkie diet”.

Fitness over 40

fitness over 40

Turning 40 is a milestone and a signal of transition from adulthood to middle age. It is an important age of preventing health problems.

Generally when you get older you may have noticed changes to your body, you tend to lose muscles which are typically replaced by fat and the concern about getting fit may be overwhelming to you.

Here are some of the ways that you could be able to lose the weight, keep it off and stay fit for a healthier you.
As we get older and start doing physical exercise, we need a better warm-up before beginning the actual work out. Our younger counterparts can waltz into exercise without too much concern, although it is not advisable to do so, they are still less prone to getting injured because if their age.

WALKING (MORE AND FASTER)
Walking is a gentle, low impact exercise that’s easy, free and available to everyone. Some of the benefits of walking regularly include strengthening the heart which reduces the chances of a heart disease and stroke and other disease risks, helps you lose weight, tones up the abs and waist, boosts your vitamin D, give you energy and makes you happy since it reduces stress and anxiety.

JOGGING
As your fitness levels improve you may want to progress from walking to jogging. Because jogging is a high impact activity, it is necessary that you wear supportive and cushioned shoes to minimize the risk of injury.

CYCLING
Cycling can be a great way to lose the pounds and ensuring that you are staying fit. However, you should be careful not to injure your muscles and bring health problems like joint and knee pain. You should start small and build up your balance and endurance, a 15 minutes cycling would be okay.

TAKE UP A HOBBY
You may take up a hobby that you once liked doing before all the responsibilities piled up. It might be swimming, running, boxing, spinning or playing a sport. Remember all these should be done with moderation before you master the art of balance endurance and to prevent you from getting injured which will be a downer.

When undertaking the above mentioned exercises or any other exercises bare in mind that you have to know your body first before starting any work out, consult your doctor and find out which exercise suits you best which will lower the risks of injury and which will help you achieve your desired goal when it comes to being a healthier you.
Wishing you all the best in this journey of staying fit and healthy and remember anyone can do it it’s a matter of staying focused start small start today and you will keep the diseases at bay Cheers.

For a list of some of my favorite workout dvds, check out this post.  http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

High Intensity Interval Training

Many of you might be asking what High Intensity Interval Training means, well, according to Wikipedia High Intensity Interval Training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. In other words, exercising at a very intense pace for a short period; followed by a much lower intensity for the same or a different activity.Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant’s current fitness level.

In this article we will be focusing on three groups that would like to in cooperate or start this training into their work out regime. We will focus on the new beginners, this means those who have done some other kind of fitness work outs but have never done HIIT, those who have done it and for one reason or the other they won’t be able to go to the gym anymore or may want to be doing the training at home and the people whom want to lose weight.
Let’s get into it, the key success lies in doing the right moves, at your own pace, HIIT is supposed to be intense but you shouldn’t push yourself to the point of causing injuries and other setbacks. You need to listen to your body, modify as needed and complete each movement with proper form.

Some of the exercise that can be done in these training include Jumping jacks, Sumo squats, Push-ups, Squats, Butt kicks, Running upstairs, Swimming, Knee-ups, Burpees, Jumping rope, jog/walk, Triceps dips and Lunges.
These cardiovascular exercises can be done for about 10 minutes and are suitable for beginners if you want to increase the minutes they can be done from 20 to 30 minutes depending on the duration you want to use and the time you have in your hands.

HIIT

The other thing best thing about these exercises is that you don’t need to go to the gym to do them all you need is a chair and a yoga mat and your good to go. Jogging or marching for 30 seconds can also be a good HIIT training.
For those that would like to do some HIIT training at the gym you could try some Treadmill Hill sprints, Jump rope, Bike Tabata, Air dyne “arm bike” and you can also do no equipment HIIT these consist of the ones discussed earlier in this article.

For the person who would like to lose weight the above exercises can be done both in the gym and at home. HIIT can boost your weight loss in that you are able to burn fat faster and longer, increase endurance, preserves muscle mass and one can get faster results than traditional cardio.

Commitment, consistency and adopting a total lifestyle change of eating right and watching your portions will have you achieve the desired results that you are craving for and planning for. Happy HIIT training to you lovelies and remember we all have it in us to achieve the things that we desire for our health should not be an exception.

HIIT exercise really burns the calories, however, sometimes. I don’t feel like  an intense workout.  Here is a list of my favorite workouts, that vary in intensity.   http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

 

Benefits of Exercise

There are a lot of benefits that one can enjoy when they adopt an exercise regime that will drop off the extra weight, burn fat and enable you have a rocking toned up body. Apart from that, exercise can reduce the risk of certain lifestyle diseases, such as, breast cancer and high blood pressure among others.
We will be focusing on how exercise will keep these diseases at bay, reducing the risks of acquiring such diseases and enabling you have a long healthy fruitful life.

What are some of the health risks that one can prevent with having exercise on the regular, well let’s have a look at them:

exercise

Heart disease and stroke: Daily physical activities can prevent heart disease and stroke by strengthening your heart muscles, lowering your blood pressure and raising your high density lipoprotein levels and lowering low density lipoprotein levels which in return improves your blood flow and increase your heart’s working capacity.

High blood pressure: Aging is accompanied by cardiovascular changes that include a decrease in elasticity and an increase in stiffness of the coronary arteries which increases the after load on the left ventricle resulting in systolic hypertension.
Physical activity can enable one to reduce blood pressure for those with high blood pressure because having excess weight is associated with high blood pressure.

Preventing type two diabetes (diabetes mellitus): People with type 2 diabetes have too much glucose in their blood, either because their body doesn’t produce enough insulin to process it, or because their body doesn’t use insulin properly (insulin resistant). In either case, exercise can reduce the glucose in your blood. Muscles use glucose when you’re exercising. In other words, it doesn’t matter if you’re insulin resistant or if you don’t have enough insulin: when you exercise, your muscles get the glucose they need, and in turn, your blood glucose level goes down.

Lowering the risk of acquiring colon and breast cancer: Studies that have been conducted have found that adults who increase their physical activity either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index BMI, with the greatest risk reduction seen among those who are most active. This is achieved due to the fact that physical activity may protect against colon cancer and tumor development through its role in energy balance, hormone metabolism, insulin regulation, and by decreasing the time the colon is exposed to potential carcinogens. Physical activity has also been found to alter a number of inflammatory and immune factors, some of which may influence colon cancer risk.
The risk of breast cancer decreases as the frequency and duration of physical activity increase. Most studies suggest that 30 to 60 minutes per day of moderate- to high-intensity physical activity is associated with a reduction in breast cancer risk especially for women in their postmenopausal period but this doesn’t mean that women in their premenopausal period are not at the risk of having breast cancer.

Preventing cancer in whole: Exercise boosts the excretory system so that cancer-causing toxins and waste are removed more efficiently. The fewer the toxins in your system, the better you’ll feel overall. The excretory system is comprised of your blood, lymph, bladder, kidneys, and intestines.
Preventing/ managing arthritis: While you may worry that exercising with osteoarthritis (which is the official medical term for arthritis) could harm your joints and cause more pain, research shows that people can and should exercise when they have osteoarthritis. Exercise is considered the most effective non-drug treatment for reducing pain and improving movement in arthritis. Exercise is important for people with osteoarthritis, exercises involving range of motion, also called flexibility exercises; endurance or aerobic exercises; and strengthening exercises.

Each one plays a role in maintaining and improving your ability to move and function.
These are some of the major diseases that one can prevent by exercising and making an overall conscious lifestyle change.

You don’t have to spend all your time in the gym or invest a fortune on home exercise equipment. To improve your health from head to toe, you can incorporate healthy movements in many ways that won’t feel like a chore.  For a list of some of my favorite 10 minute workouts see this post.  http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

 

Fitness over 50

Hi there, on our previous article we talked about staying fit in your 40s in this article we are going to focus on staying fit in your 50s and enhance your lifestyle and enjoy your life.
When you are planning to start an exercise routine the main question will be what benefits of exercise are for your age.

Some of the benefits include:
• Gaining flexibility which usually decreases with age due to loss of muscles
• Improve balance and posture
• Building stamina
• Increase strength which increases energy levels, functional fitness and personal independence.

Fitness over 50 attempts to meet the challenges posed by the aging process including arthritis, osteoporosis, weight gain, sciatica, joint replacement and stroke and heart event recoveries.
Let’s focus on flexibility and strength since it will determine how you will be able to do the exercises with chances preventing getting hurt, flexibility is the ability of your joints to move freely as well as the mobility of your muscles while strength is the extent to which muscles can exert force by contracting against resistance when exercising.

The loss of flexibility as we age is very common. It is the most predominant lost factor associated with aging. The loss of strength is quite common in individuals and often results in the fact that they are unable to become independent for their daily task.

Exercise routine, when properly performed, often result in an increase of flexibility and strength. It is very important to focus on these factors as they will validate the need for additional exercise.
A complete fitness program includes the following:

Strength Training: strength training is important. Some strength exercises involve lifting hand weights which improves posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone up. Start with a hand weight that you can comfortably handle for eight repetitions and gradually add more reps until you can complete fifteen.

Stretching: Stretching can be done before you start exercising as well as after exercising it helps maintain flexibility and range of motion in joints. Stretching also reduces the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise as they build core body strength and increase stability.

Aerobic exercise: Some aerobic exercises are walking, swimming, jogging and dance. Aerobics work the large muscles in your body, benefitting your cardiovascular system and your weight. Work up to getting twenty or more minutes per session 3 to 4 days a week.

All of the above suggestions are good but you have to remember that commitment will get you the results that you are looking for. Find an activity that you will enjoy doing it and stay committed to it.

If you are too busy for a regular exercise regime you can find some alternatives that will get you in motion which will add up to big health benefits, you could use the stairs instead of the elevator or if you have a dog you can take it for walks for at least 5 times a week. Additionally, you can break your exercises into smaller sections; you can exercise 10 minutes at a time –a few times a day.  For some great 10 minute videos see this post.  http://wp.me/p7tYNk-49

This post contains affiliate links, which means that if you click on one of the product links, I will receive an affiliate commission. However, the opinion expressed are my own.

Think you don’t have time to exercise —Think Again!

The benefits of exercise are well documented, wide and varied; from helping with weight loss, weight maintenance, mood to the many health benefits, including lowering the risk of several diseases. For me, personally, I know that I have to exercise in order to lose weight and in order to maintain my weight. Exercise increases my metabolism, gives me energy, helps me sleep better, helps me concentrate and makes me feel good about myself. However, I go through phases where I exercise consistently and regularly or I go through phases where I don’t exercise for months.

It use to be that time was the issue, I kept feeling like I didn’t have 30 minutes to carve out to exercise. Then, when it wasn’t time, I didn’t have the motivation. So, I had to get my mind right. This took months of renewing my mind, reading about the benefits of exercise, reminding myself about the benefits, etc. So, I have finally found the solution, I use workout videos. One of my favorites is Turbo Jam, it gives you a great 20 minute workout.

Then, I found that I didn’t feel like working out for 20 minutes—or I didn’t have time, whatever, the reason. I discovered 10 minute videos. Go to the product page of this website, to find my favorites. Sometimes, you don’t even have time for 10 minute videos; so I will do several 5-minute workouts throughout the day. This keeps me motivated, it helps my energy level throughout the day and it keeps my metabolism revved up. Since doing this method; I have remained consistent with my exercise routine and I have lost 13 pounds in a few months. I also track calories in order to lose the weight, but if I don’t track calories, this exercise method will prevent me from gaining weight; where I would in the past.

I’ve gathered up some great 5 minute workouts to keep you motivated, energized and fit. I’ve tried to include workouts that will give you a total body experience when combined.

This workout from popsugar will keep your core strong.

http://www.popsugar.com/fitness/Ab-Workout-Crop-Tops-34875407

Here is an arm workout from popsugar.

http://www.popsugar.com/fitness/Five-Minute-Arm-Workout-28284220

I like workouts that are quick, give you a variety so you don’t get bored and something that you can memorize and get into a routine quickly. This 5 minute workout fits the bill.

http://www.popsugar.com/fitness/5-Minute-Morning-Workout-25801230

Want a variety, but still not have to think about what to do next—just print out the workout and in 5 minutes you’ll feel the burn!!

http://www.popsugar.com/fitness/5-Minute-Workout-Before-You-Shower-42757628

Here is a leg workout from pop sugar.

http://www.popsugar.com/fitness/Five-Minute-Leg-Workout-28509670?ref=0

Exercises For Building A Strong Core

Your core is basically all the muscles in your torso that keep your body stabilized and balanced.  Your core muscles start at your hip and make up your entire torso up to and including your neck.

Building your core is important. Your core helps you keep your balance, your posture is better, and with a strong core you can be and feel healthier. Strengthening your core can help reduce the likely hood of injury.

Exercises that build your core

Plank

There are many exercises that can build and strengthen your core. One of which is the plank. The plank is where you lie flat of the floor and push up till you arms are straight and you hold the position.  The plank really works your entire core.

Side Plank

From the plank, turn your body so that you are reaching up to the ceiling with one arm.  Your legs and other arm support your body.

Crunches/Sit- Ups

A popular and effective exercise is crunches/sit-ups. While on the floor, place your hands behind and over your head. Then while doing the sit up, allow your arms to swing to build momentum. To make it more challenging you can have weights in your hands to make the movement more difficult.

Hollow Rock/Superman

Another good exercise is the hollow rock/superman. While on your back you lie of the floor keeping your abs tight. You then raise you arms and legs off the floor and hold the position for 10-20 seconds. Now roll over, with your legs and arms off the ground you should be positioned like your superman flying. Neither your chest or thighs should be touching the floor. After holding the position you roll to your back and repeat.

Machines

You can perform sit-ups and hip and back extensions on machines such as the glute hamstring  developer machine if you have access to machines. When using machines and weights is is important that you use proper form; or you could potentially injure yourself. So it would be beneficial to get an instructor to show you how to properly use weights and machines.

Adding core strengthening exercises to your workout at least twice a week, will give you a stronger and healthier core.  A stronger core makes your other exercise routines easier.