Don’t drive if you can walk and don’t walk if you can run
An article by Sarah
Posted October 27, 2011 This is the advice of Canadian Rob Williams, a kinesiologist and posture specialist,who was working with one of his clients today, and they were discussing the results of his current weight-loss efforts. Although he’s quite fit and active, a month ago they agreed that it was a good time for him to lean out and lose some body fat.
Rob states “Over the last four weeks or so, he’s lost a total of 10 pounds, which I would consider textbook progress for his age, body type and activity level. He’s happy with his results and is looking forward to dropping another 10 pounds, which is definitely reasonable for him. I’m confident this will take five more weeks.
I’ve been thinking about how many people out there probably need to do the same. Most of us could stand to lose five, 10 or even 15 pounds of body fat.
In fact, the benefits of losing five per cent of your body weight in extra fat are extensive
- Lowering cholesterol
- Improving mobility
- Improving blood sugar control
- Reducing joint stress, aches and pains
- Improving your breathing
- Increasing self-confidence The problem is, despite the incredible amount of information available to anyone with a computer and an Internet connection, I’m not sure most people know how to develop a successful strategy for losing weight.”
Here are his top ten tips
1 – START WITH SLEEP
Adequate sleep is critical when you’re trying to lose weight. Sleep helps keep your metabolism elevated and gives your body time to repair and recover from your workouts. This helps your body to maintain its muscle mass and be ready for high-energy days and great workouts.
2 – MONITOR YOUR FUEL LEVELS
Your body is a lot like a gas engine. It requires fuel to keep running. With too little fuel, it’ll slow down and eventually stop on you. Too much fuel and you’re going to have to store it somewhere until it’s needed. This is what happens with extra calories; they get stored as fat all over your body. Calculate how many calories your body needs in a day, and then stick to it. For the client I mentioned, this target is around 2000.
3 – SPREAD IT OUT
Once you know your calorie needs, divide this number by five. Plan on consuming five meals each day, at three-to four-hour intervals, beginning early in the morning and continuing until just before bed -time. This pattern of eat-digest-eat-digest will increase your metabolism, stabilize your blood sugar, prevent fat storage, and provide structure and consistency to your day. Try to avoid eating anything between these meals.
4 – CARBO NO-NOS
Although your body needs carbohydrates as a fuel source, not all carbs are created equal. Sugars may taste good but they’re not good for your body. They mess with your blood sugar and insulin levels, promote fat storage, and are consistently being linked to cancer development. If you’ve fallen into the habit of having something sweet with every meal, make the effort to gradually re-program yourself.
5 – GET ON THE TRAIN
I know it’s possible to lose weight without exercising. I also know this is a great way to ensure that you gain that weight back. If you’re planning on losing body fat, you need to make sure you train hard – and smart.
6 – MAKE THE MOST OF EVERY MINUTE
There’s exercise, and then there’s exercise. You’re not going to burn a lot of calories during 45 minutes of knitting. Shoot for 45-60 minutes of moderate-to high-intensity activity five days per week, getting your heart rate to 70-80 per cent of your age predicted max. This should include a mix of resistance-training, cardiovascular conditioning, agility drills core exercises, etc.
7 – WHY SIT WHEN YOU CAN STAND
When I was playing football and was trying to gain weight, I followed this guidance in the reverse order. I was always trying to conserve calories. For fat loss, take every opportunity to move as much as possible. Don’t drive if you can walk – and don’t walk if you can run!
8 – BE REALISTIC
If you set goals that are too ambitious, you’re more likely to get discouraged. Success in small goals equals success in bigger goals.
9 – RALLY THE TROOPS
Supportive family and friends can make the difference in your weightloss efforts. Ask the people closest to you to help you stay motivated and on track. Stay away from people who are bad influences.
10 – CUT YOURSELF SOME SLACK
You’re going to slip up once in a while. There’s nothing you can do but accept this fact and be prepared to re-double your efforts when it happens.
