Four Weeks to A Fitter You - Part 1: Get with the Program!
This four week mini-series is going to cover everything you need to start a basic fitness program. Follow these suggestions and in four weeks you'll be fitter, stronger, and on your way to a healthy new body.
Today, I'd like to cover how you can ease into an exercise program to create a manageable plan for long-term success and preventing short-term burnout.
The first step is easy and can be accomplished throughout the day. All I want you to do is make sure you walk 10,000 steps per day for the next week. That means that by the end of your day, you should have accumulated 10,000 or more steps at any point that day. For most people this equates to about an hour and a half of total walking during that 24 hour period. If you'd like a more accurate count on your steps, you can purchase a pedometer that will keep track of your steps for you. You can even find some for less than $1.99 at PedometersUSA.
If you're looking for a more structured plan, I recommend walking for 30 minutes at lunch and another 30 minutes after dinner. This will also have the added benefit of aiding in digestion and making you more aware of what you are eating before your walks. As for the other 30 minutes, just try to be more active during the day by taking the stairs, walking whenever possible and staying active.
In Part 2, you'll learn some simple ways to get better results without spending any more time working out. Stay tuned!
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Posted by: elaine | Aug 1, 2009 8:50:05 PM
1200 calories? isn't that about 1000 less than we typically eat? quite a drastic change isn't it?
Posted by: Fat Reduction | Feb 14, 2009 1:22:38 AM
Professional fat loss dieticians recommend nutritious weight reduction diet to the overweight patients. Diet comprises all the natural ingredients based on the nature of health. They offer balanced formula diets which contain carbohydrate, protein and generally a small amount of fat.
Posted by: linda | Sep 28, 2008 2:51:20 PM
mina-
you feel this way because you body isn't used to the life style. it's like withdrawl from all the crap you were probably eating before.
Even though you don't feel well, it's a good feeling because it means your body is changing and adjusting. just be patient.
i lost 40 lbs in 4 months... it's acheivable.
Posted by: mina | Sep 22, 2008 7:17:02 AM
I have been on a 1200 cal diet for about 3 wks now. I have not lost a pound, I am sopmewhat active. Before I started this diet, I had a physical, all was fine, the doctor told me I need to loose 20 pounds, my bmi is 26, I weigh 162 pounds, and 5'6" tall. Since this diet, I feel sluggish, tired, light headed, and constantly have headaches. Feeling like this its empeding me to excercise. Why am I feeling like this?????
Posted by: mina | Sep 22, 2008 7:11:37 AM
I have been on a 1200 cal diet for about 3 wks now, and have not lost a pound. I am not feeling great, I feel sluggish, lots of headaches, irritable, and I constantly feel light headed, before I started the diet, I had a physical, everhything was fine, and the doctor told me I need to loose 20 pounds. Why am I feeling like this? Mina
Posted by: Stephen Cabral | Apr 4, 2008 3:54:24 PM
Hi Annie,
You can find all those exercises with descriptions, helpful tips to remember, and photos at:
http://blog.nutritiondata.com/dieting_weight_loss_blog/blog_posts_by_steve/index.html
Just scroll through them and look for the "Fat Burner of Week" articles for explainations.
Good luck!
