Walking for 30 minutes a day seven days a week is a great start.  In fact, it’s much better than the five day, or even three day,  plan that many people recommend.  30 minutes of exercise 3-5 times a week just isn’t enough.  The body needs work every day.  That means seven days a week and if walking is the way to make that tolerable every day for the rest of your life, then walk.

But then more can be added.  Additional activity, outside that 30 minutes a day seven days a week, is easy.  Park the car further from the store or office, then walk.  Instead of gobbling a bagel while riding the elevator up to your floor, enjoy a banana while walking up the stairs.  When it’s time to rid the yard of leaves use the old fashioned hand rake rather than the leaf blower.  Muscle power is exercise.  If you have kids get involved in their games of tag, or chase.  They’ll love it and so will your body.
After getting accustomed to walking that 30 minutes every day, make some adjustments by adding intervals.  Intervals are short bursts of increased activity sprinkled into a normal routine.  Start out by running for 30 seconds every 10 minutes of the walk.  Gradually increase this to a one minute run every five minutes, which would work like this.  You walk for the first four minutes, then run for the fifth, then walk the next four minutes, run the next minute, and so on for the entire 30 minutes.  Keep in mind that a run is not a jog, it’s faster, like a sprint.  So if you have to work up to run with jog at first.
Walking to lose weight is healthy, no doubt.  But it’s also a great way to get around the neighbourhood, meet neighbours, and see things you probably miss while driving around everywhere you go.  If it gets boring you can ask a spouse or family member to join you.  Make it a family affair, or get the whole neighbourhood involved.
Stay healthy, eat healthy and remain positive. Form or join a group of like minded people to help in your quest. Before starting any form of exercise or diet, always consult your doctor or medical specialist. the chances are that it has taken you some time to notice that you have gained a few kilos and it will take you a little while to lose it…be patient and remain positive and above all else…have fun.

Top 10 Most Effective Ab Exercises

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1. Lose Weight The Smart Way

1. Get a fitness program that best suits you. Every person is different and as such you will need a program designed specifically for your needs. Always consult a qualified trainer to ensure that the fitness program will not hurt you and is designed with your goal in mind. If your aim is to shape and tone your body, then there is no need in lifting heavy weights, which creates bulk. If your fitness program has not been designed specifically for you, it may lead to frustration and possible injuries.

2. Set realistic targets and timelines. You will become frustrated if your goal is to be competing in the Mr. Universe Body Building Championship within 1 month of starting. Make sure that the body you prefer in a period of time is achievable and realistic. Your selected program should also be practical and not give you false hopes.

3. Keep to your approved workout schedule. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. Your personal trainer or yourself should record your daily results and mark the progress you have made. A daily log will also assist in motivating you towards your set goal. By keeping track of your progress, it helps to build confidence of where you have been and where you wish to go.

4. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. Once again this depends upon your goal and aims.

5. Be flexible and perform a variety of exercises.  Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Communicate with your personal trainer or instructor regularly. You and your Instructor may decide to include skipping sessions, sand dunes, beach walks and obstacle courses, all designed to increase fitness and create a variety of activities for you.

Not all programs work for all types of people. There is no 1 workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Above all else, have fun and stay motivated and positive.

Until Next Time…

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