Cardio
You can burn as many calories running for 30 minutes as what you would burn in 60 minutes walking. Don't forget, running will generate a calorie burn long after the exercise has ceased, as opposed to calorie consumption stopping soon after the walking stops. Don't forget to slip slop slap.
Having sex can burn well over 100 calories per hour if the intensity is right! So what are you waiting for? I don't think you need any more incentive to pick up the intensity!
Avoid eating within 90 minutes prior to exercising, as blood would be distributed away from your working muscles and down to your stomach, this will reduce your aerobic performance.
Remember consistency is the key. Don't go for the quick fix or fad diet. Aim to include exercise into YOUR lifestyle on a regular basis for long term results.
Food
Don't skip meals - this can slow your metabolism and the end result is weight gain.
Make sure you always have snacks handy because if you are hungry and you go to buy a snack you will often chose the wrong foods. Always aim to eat protein with each meal. Protein burns slowly so it helps to satiate therefore helping you to eat less. If you are vegetarian try legumes (chickpeas, lentil, kidney beans) nuts and seeds, tofu, or brown rice.
Have no more than 1 tsp of salt in your diet per day. Great salt alternatives are sea, vegetable and Celtic salt, Tamari soy sauce and try Miso paste as a stock or gravy alternative.
Have a glass of warm water with lemon in it first thing in the morning. This will help to stimulate the kidney and increase thirst through out the day. Also the lemon is very good in stimulating digestive enzymes.
The average person overeats by around 30 per cent. Some good tips for eating less are; always leave a little food on your plate, aim to take 20 minutes to eat you meal and wait 30 minutes before eating after a meal.
When reading labels always read for the per 100g. Sugar should be no more than 10g per 100g, saturated fat should be no more than 7g per 100g and sodium (salt) should be between 250mg and 300mg per 100g or less.
If you do not like the taste of water try squeezing half an orange, lemon or lime and add some fresh ginger or mint. It will make a zesty and fresh alternative. My favourite recipe is sliced watermelon, strawberries and raspberries in icy chilled water.
Make sure you are eating a diet high in fibre, at least 40 grams per day. Psyllium husks, raw fruit and vegetable, grain, nuts and seeds are all excellent source of fibre.
Flexibility
Avoid upside down poses like the backbend whilst menstruating.
Complete all yoga practice with five minutes of rest. Lie on your back, spine straight, palms facing up. Try and keep your mind still, use this time to allow your body to absorb the benefits of the practice.
When your arms are extended over your head you don't want your ribs to flare out. It's important to keep them compact and closed.
There are many types of yoga available now, so try something different such as Ashtanga, Integral, Iengar or even laughing yoga.
More.
Join a sports team or find a regular exercise class, you'll increase your chances of meeting people and have fun getting fit!
Be patient - the weight didn't go on overnight, so it wont come off overnight.
If you need motivation, enlist a friend or employ a personal trainer to exercise with you. Getting up in the morning is easier if you know someone is counting on you.
Author: Debbie Rossi Personal Trainer Cert III, Cert IV Fitness AIF Master TrainerAustralian Grand Master ChampionEAS Body-for-LIFE Challenge Year 2002Official Australian Body for Life AmbassadorDebbie works from her "desire" studios based on Sydney's northern beaches.You can contact Debbie through her website http://www.desirefitness.com.au/