If you have been following the tips in part 1 & 2 than you have more than likely already started to lose weight so let’s add a component that will push this for you a bit faster.
In part 3, we will discuss exercise. Yes, I understand this is a bad word for many of us. So many of you reading this are already thinking; I don’t have time for exercise. Don’t be concerned though, I will make recommendations that everyone has the time for that will make a difference.
Before I get into the recommendations, I want to share that there are two situations I generally recognize with my new clients in regard to exercise. Either they do not exercise at all, or they exercise too much. That is the general consensus that I see all the time. Some people actually hinder proper health or weight loss by too much exercise or the wrong type based on their challenges and obviously we all know that zero exercise does not work either.
I am going to teach you the simple plan that I give to all the participants in my Express Track to Health and Wellness program that works so well for most. The good thing is that this takes less than 20 minutes per day for you.
First pick 3 days per week that you are going to do your anaerobic exercise and the other 4 days I am simply going to ask you to walk. Make sure there is one day in between your anaerobic workout days to allow proper rest for the body. As an example, let’s say you will pick Monday, Wednesday and Friday for your workout and the other days for walking. I would suggest you follow the directions below.
Movement: Use the listed movements 3 days per week.
• Squat with a ball behind your back against a wall while keeping your feet far enough forward so your knees to not extend beyond your toes. Preferably do this bare foot and spread your toes during this time. Do as many as possible in 60 seconds and squat as low as you are able. Repeat this with a 2 minute rest between sets.
• Complete as many pushups as possible in a 60 second time frame. If it is too difficult to do regular pushups do them from your knees. Repeat this with a 2 minute rest between sets.
• Complete as many crunches as possible in a 60 second time frame. Repeat this with a 2 minute rest between sets.
• On the days you are not following the above routine it will be important to walk at least one mile or as much as you can in 20 minutes. If you are in a cold weather area and you do not have a treadmill available, I would recommend stopping at a shopping mall prior to going home at night for this.
With the directions above the 2 minute rest in between your sets is of utmost importance so please follow these directions closely.
You may have noticed that I am not asking you to partake in any intense aerobic activity such as running or a spin class. Those are the general recommendations that simply do not work well for most.
Many in our culture are troubled with adrenal exhaustion and increasing the heart rate can actually worsen this condition. Besides for that, the aerobic activity often breaks down muscle tissue which is so important for maintain proper weight and to maintain our weight loss with aerobic activity, generally you have to continually increase this aerobic activity. It often becomes a very uncomfortable cycle for many.
If you have any questions or concerns in regard to these recommendations, please feel free to post your reply.