Ways To Get Exercise

Getting exercise is very important to increase your metabolism and help you burn fat. You don’t have to bench press 250 pounds or run the Boston Marathon to get exercise. There are some very simple, easy, and fun ways to get exercise!
And don’t tell me you don’t have enough time to exercise! There are opportunities to get exercise all around you. All you have to do is take them!
We’re going to look at some ways you can work exercise into your day, no matter how busy you are. Let’s face it, almost everyone is busy. We all have things like school, work, and children to deal with. Most of us don’t have nearly as much time as we’d like to complete our daily tasks, must less to exercise and get any entertainment! But there are ways to work exercise into your normal day
In additional to pursuing activities you may really enjoy such as bowling, tennis, swimming, hiking, and other physical activities that might be enjoyable, you can use these tips to make sure you get more exercise every day.
Walk More
Most people don’t enjoy walking. I’ve seen people wait for 45 minutes for a broken elevator rather than walk up three flights of stairs. I’ve seen people circle a packed parking lot for 20 minutes just to get a parking spot that is 5 spaces closer to the doors, when they could have already been inside and had half of their shopping done! It’s madness!

I purposely park further away from the doors. The only times I purposely park close to the doors are when it’s after 9 PM, when the weather is bad, and when I’m in a real hurry because I have a prior engagement or an emergency to attend to.

You should park beside the furthest cart rack in a parking lot. Not only will you be able to return your cart easily instead of abandoning it haphazardly in the middle of the lot (one of my pet peeves), but you will get some exercise without spending a lot of extra time. It only takes about two minutes to walk across a large parking lot, but the exercise you get is very beneficial.

Take the stairs whenever you can. Elevators are helpful if you have many flights to ascend, or if you’re carrying packages, or if you have small children with you, or if you’re already extremely exhausted or injured. But you should take the stairs whenever it is feasible.
Don’t go looking for excuses to make the elevator “feasible”, either. If you aren’t sick, exhausted, injured, or overburdened, taking two to four flights of stairs isn’t likely to kill you!

You can also get more walking in during your day in other ways. Instead of taking your car down to the end of the driveway to get your mail, just walk. Don’t drive your kid three blocks down the street to play with a friend, walk them there.

Start looking for ways to get more walking into your day. It has been said that it takes at least 20-30 minutes of aerobic exercise at a time to have a benefit, but recent studies have shown that may not be true. One study showed that people who exercised a total of 20-30 minutes each day in increments of just a few minutes at a time still experienced the same cardiac benefit as those who exercised for 20-30 minutes at one time.

Plus, it doesn’t make a difference to how many calories are burned whether you break it up or do it all at once. You will also benefit from increased muscle, and muscle tissue burns a lot more energy than fat tissue!

Television Workouts

Most people watch a lot of television. The average American watches 28 hours of television per week, about 4 hours every day! That’s a lot of time wasted in front of the tube!

You can put that time to good use by exercising while you are watching television. There are plenty of exercises you can do in front of the TV.

 Walking on a treadmill
 Riding an exercise bike
 Sit-ups and crunches
 Lifting weights
 Toe touches
 Pushups
 Leg lifts
 Walking in place
 Bouncing on a rebounder (mini trampoline)
 Using a stair stepper

These are all fun, healthy, and not very disruptive of your television watching. You can do many of these exercises while reading a book or magazine, catching up on the local news in the newspaper, or listening to music, too.

Office Workouts
There are plenty of things you can do at your desk while you’re at work or school, too. Students and office workers often find that they don’t get enough exercise, because they spend most of their day sitting down. They may have to walk from class to class or run errands, but for the most part, they are very sedentary all day.

This is where it comes in handy to perform exercises that can be done while sitting at a desk. While it won’t exactly be aerobic exercise, it will help you tone your muscles. Not only will you look better, but remember, muscle burns more calories than fat!

Stomach crunches will help you get your stomach muscles toned. Simply suck in and hold your stomach muscles tight and taught for several seconds, then release. Perform this action continually throughout the day whenever you think about it.

You can also walk around doing this during the day. You’ll be toning and building your abdominal muscles while also sucking in and making your belly look flatter!

You can pull your toes upwards and stretch your calf muscles. Just point your toes up toward your knees as far as you can without it becoming painful, hold for a few seconds, and release. Repeat this several times. This can also help prevent blood clots, which are more common in sedentary individuals.
Your bottom may also be somewhat flabby. If so, you can clench your gluteus maximus muscles tightly while sitting in your desk. Hold briefly, and then release. This will help build and tighten your buttocks.

These types of exercises will also work for other parts of your body, including your back, biceps, triceps, forearms, and thighs. Just clench your muscles, hold briefly, and release.

Remember to be careful not to injure yourself. Too much of a good thing is not good. Don’t stretch your muscles until they are painful. A slight discomfort is completely normal, but pain is not. Never work out until you feel pain!

I hope you can see how easy it is to get exercise. You can find time here and there, whenever and wherever you can. Any exercise is better than no exercise at all!
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food lovers fat loss

We’ve all heard a lot about fats, but remember that many of the points you will read here will not provide a balanced diet outside of sports. These are geared to provide your body with the foundation of producing higher amounts of energy and therefore endurance. When it comes to fat, there is much to learn as well. What Is Fat? Fat is a product that you ingest when you eat foods. While there is not just one food group that it comes from, there are many things that you need to realize contain higher amounts of fat.
Fat comes from anything that is from animals. This type of fat is called
saturated fat and is the worst of the two types. This would include:
· Meats of all types; even lean meats will have some levels of fat in
them.
· Eggs have a high fat amount of fat.
· Milk, even low fat milk, still contains a good amount of fat.
· Cheese too may be low fat, but will still contain a good amount of
fat.
Unsaturated fats are fats that come from vegetable products of all types
in varying amounts. Your oils are high producers of fat.
Unsaturated fats are the better, healthier type of fat to have within your
body.
How Much To Consume
When it comes to how much fat you should be consuming, it is not as
complex as that of your carbohydrate or your protein calories.
You should not consume more than 25 to 30 percent of your calories in
fat. Generally speaking, this is not hard to do, unless you are used to
eating deep fried products or those that are covered with saturated butters
and sauces.
Sorry, but the body needs to be regulated here!
Fat in the Body
Your body does need some fat though. Have you heard of those diets in
which people will cut out nearly all the fat in their diet?
Let’s look back at our team playing theory.
You need to consume a balanced diet of products, ones that will incorporate
various amounts of fats to balance your needs.
Your body only needs a small amount of fat though, to help with several
functions. From a sports nutrition stand point, fat is used to burn as energy.
Remember when we said that our bodies will first burn carbohydrates
and then will resort to proteins?
Fat is next on the list of energy sources when there is not enough carbohydrates
or glycogen available to burn.
So, why not load up on the amounts of fat that your body consumes as it
seems to be a fundamental part of energy and fuel? There are many
reasons for not doing so.
The main reason that you do not need to eat excess amounts of fat is
because of how unhealthy it is to the rest of your body.
Too much fat in your body can cause a number of health problems starting
with heart disease, the number one killer in the United States. It can
also lead to cancers, complications of other conditions and just an overall
unhealthy lifestyle.
If you are consuming too much fat, you are probably not getting the right
amount of carbohydrates that you need.
Even more so, when we talked about carbohydrates, we told you that
carbohydrates are easily burned by the body for energy. When it comes
to burning fat, it is harder for the body to do.
Therefore, fat should not be consumed in order to burn as energy for the
body.
Where Fats Are Used
There are three main times in which fat will be used to burn energy in
your body or will be needed for you to have on hand for that reason.
1. If you are participating in extreme or intense exercise, your body
will need more energy to burn than you have stored in glycogen or
in carbohydrates readily available. It will then turn to stored fat for
help in providing you with the energy that you need.
2. When your body is at rest or you are just doing low to moderate
amounts of work, your body will then primarily use fat to burn as
fuel. During this time, just small amounts of fat will actually be
burned, though.
3. If you continue to exercise for long periods of time, such as when
you do during a marathon, a long endurance race of any type, your
body then needs to tap into fat stores to help it to power through
all of these needs.
When it comes to fat and sports nutrition, it is something that you really
do need to monitor. Consuming a lot of fatty foods, especially those that
are made from saturated fats, will put your health at risk.
As far as sports nutrition goes, too much fat can cause your performance
to slip. The body does not perform as well as it does with carbohydrates
or even by burning protein when you are consuming fats. ->Read More