The Joy of Exercise

Now, you have a good start on your exercise program. You’re faithfully working those selected exercises three to five times a week. You’re starting to feel the muscles pull in and tighten.

Great!

We move ahead to the Second Step in the program, burning off some of that ugly fat. As we talked about before, the abdominal muscle exercises are not designed to burn off excess fat. They are to tone and strengthen the stomach muscles so you can have that hard, flat belly when the excess fat is gone.

Now we come down to the de-fatting process. It is fat, don’t be shy about the word. You’ll be hearing a lot about it in the next two steps.

This whole idea of losing weight comes down to one simple fact. You simply must burn off more calories every day than you stuff into your mouth. Nothing to it, right? Wrong. Look at the hundreds of diets on the market, at the thousands of weight loss programs, pills, drinks, machines, lotions and wraps.

Human nature makes it easy to eat, tough to exercise, and much harder to make a commitment to yourself that you will lose weight and keep it off and establish a new approach to eating your three meals a day— the low-fat healthy approach.

Most doctors say that the best way to burn off calories is to get your body in motion, then keep it in motion. Experts say that if you walk, run or swim or do any active sport for 20 minutes without stopping, you will have done a good deed for your heart by strengthening it.

Use that time zone and then keep going for another ten to twenty minutes and you are now doing a good turn foryour waistline. The longer you walk, run, bike, swim or do any other aerobic exercising without stopping, the more calories you’ll burn off and the better chance you’ll have to lose weight.

Remember, this is step two for flattening your stomach. One was exercising those stomach muscles. This is step two where you concentrate on burning off the fat cells.

From there we leap into how to learn how to establish new eating habits so you take in fewer fat calories, so you have fewer yet to burn off.

Most people stay relatively close to their body’s needs on intake and burning off of calories during their daily lives. For Example if you eat food that inputs 2,200 calories during a 24 hour period, and your body during its normal course of activities burns off 2,200 calories that same day, you won’t lose or gain any weight.

Let’s say you love good cooking, and big meals, that you take a fancy to another beer just before bed, or you love those chocolate candies, and as that continues you are now taking in 2,400 calories, but still only burning off 2,200 during the day. That means you gained 200 calories that day.

No big deal? Not those 200 calories. Nutritionists tells us that one pound of fat on the body can be produced by 3,500 calories.

Say you eat that extra 200 calories each day for a month. That means you have taken in 6,000 calories more than you burned off. If you keep doing that for six months, your figure will now show a nice roly-poly gain in weight of more than ten pounds. Over a year you would be a rounded 140 instead of the svelte 120 you started out as on New Year’s eve.

Look at it the other way. Say you start your aerobic workouts and do them every day. Make it a habit like putting on your shoes and brushing your teeth.

In the process you keep your diet the same at 2,200. But in that time you have learned how to eat low-fat meals and you watch sweets and cut down on those late night beers and low and behold you are now taking in only 2,100 calories and thriving on it.

You are also doing your aerobics and you’re burning off another extra 100 calories a day. The result is that you are now taking in and burning off 200 calories more than you eat. Simple arithmetic means that in six months of this you can slice ten pounds of ugly fat off your body. Men will lose most of this from their bellies and waists. Women will lose in about equal amounts from thighs, hips and belly.

Hey, we’re getting there.

Now those five times a week abdominal exercises you still do, will begin to show a harder, firmer stomach with three or four pounds less fat to conceal the real you.

Aerobic exercises simply burn off calories efficiently, gradually, and with no hard strain. When you go on a long walk, for example, your heart speeds up, your blood vessels expand to carry more blood and oxygen to your cells, your breathing quickens and gets deeper to supply more oxygen your body needs, and in the process you start burning off more calories.

Some specialists say that when you do good aerobic exercising of any type you will burn off about 100 calories in nine or ten minutes, depending on the degree of exertion. That multiplied by a thirty minute hike means you’ve burned off 300 calories.

This is the reason there is a step two. Your stomach muscle exercises are not designed to burn off fat. They are to tone up your muscles. We need them.

Weight lifting, the hard iron workouts, are designed to add muscle to your body. They do not burn off excess fat. That you still have to do with aerobic exercising and a good low-fat eating system.

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Category: Diet, Exercise, Weight Loss, Workout

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