Stop and Reverse Weight Gain
Module 2
MODULE 2
Moderate Exercise Has to be a Part of
Any Fat Loss Program
Although fitness and exercise are ultimately the same thing – as far as business and promotions are concerned 'Fitness is a much more profitable word.
You do not find exercise gyms – they are 'Fitness' gyms. 'Fitness' programs sell far more than exercise routines. 'Fitness' coaches are far more in demand than exercise instructors – and so on...
'Fitness' is now a huge business
To undertake a 'fitness' regime with the prime goal of reducing weight is actually counter-productive - because the fitter you become the more you will need to eat - and unless you eat the right food to match the fitness goals you're trying to achieve you'll add weight - not reduce it.
'Fitness', in the modern sense of the word, has a pay-back. The more you gain, the more you will have to pay in the future. It is possible to get super-fit and stay super-fit all your life.
However you can imagine how much harder the work-load to do this becomes as you get older. And how much quicker the deterioration in your body shape will be if you cannot maintain your fitness levels.
However you can imagine how much harder the work-load to do this becomes as you get older. And how much quicker the deterioration in your body shape will be if you cannot maintain your fitness levels.
Without fitness being maintained muscles soon turn to flab, and the bigger the muscles the more flab results.
To sustain the 'Fitness' industry it is necessary to promote and encourage the impression that having clearly defined muscles is the ideal body.
IT ISN'T!
To gain a lean and completely muscle-scultured body takes a great deal of work and commitment, and often, perhaps I should say usually, it becomes an addiction. And any addiction is ultimately harmful.
By putting excessive and unnatural stress and strain on the body by weight and fitness training, a person might be rewarded by short-term results, in the way of exaggerated muscle development. Many people think this is a desirable body to have
However the more work put into gaining such a body, the more work is required to maintain it. And as soon as contant maintanence of the muscles is relaxed or stops - the muscle begin the slow process of turning into flab - which is not a nice look!
On the other hand exercise – which has completely different connotations to fitness, is far easier to undertake and is far easier to maintain.
Most people do not need to sculpt their body with unnatural-looking prominent muscles.
They simply need to develop and maintain
natural muscle-tone. This is best done, and
more easily maintained, by regular exercise (as opposed to fitness training).
MOVEMENT IS ESSENTIAL FOR FAT LOSS
Any repetitive movement if done in moderation and without over-stressing the body is exercise. Any exercise that does not over-stress the body is highly beneficial.
Walking or jogging is far more beneficial than running, in the long-term. Using light weights with more reps, is far more beneficial than straining against heavy weights.
Any movement, beyond the normal everyday necessity, can be considered as exercise. Walk up an escalator, rather than simply riding on it, for example. Park the car further away from the shops than you would normally. Carry a basket rather than push a trolley in a supermarket (if you're not doing a weekly shop). Walk quicker than you normally do, whenever possible. - And so on...
Any movement, beyond the normal everyday necessity, can be considered as exercise. Walk up an escalator, rather than simply riding on it, for example. Park the car further away from the shops than you would normally. Carry a basket rather than push a trolley in a supermarket (if you're not doing a weekly shop). Walk quicker than you normally do, whenever possible. - And so on...
The phrase – 'there is no gain without pain' – is bravado. It's a dangerous
concept, promoted by bravardo-fueled bluster.
Pain is a warning sign to be heeded, not a weakness to be ignored.
Yes, the body can recover from the self-induced pain of a workout. And yes, the damage inflicted by tearing muscle-fibers (the cause of the pain) does help to strengthen them. However, doing this is simply a short-cut done to create faster and more visible results.
You can much more easily, effectively and painlessly develop muscle-tone with patience. Rather than wanting to see visual results as quickly as possible. If you are overweight, no matter what pain you put yourself through straining and stressing your muscles, you will not be able to see the results under the fat anyway.
You can much more easily, effectively and painlessly develop muscle-tone with patience. Rather than wanting to see visual results as quickly as possible. If you are overweight, no matter what pain you put yourself through straining and stressing your muscles, you will not be able to see the results under the fat anyway.
MAKE EXERCISE A FUN HABIT...
By exercising regularly – and by exercising, I mean any movement above your normal day-to-day activity, you will be training your body and mind into a positive habit.
For example if you go out for an evening walk every … say - Monday night, and you do this for several weeks – it will become a habit. And you will feel deprived of this exercise if you miss it.
In the same way - if you join an exercise or dance class – and attend regularly it will become a positive habit that will do your body far greater good than simply helping you to 'burn-off' your fat cells (using the energies contained in fat cells to turn them into muscle cells) it will benefit your whole well-being.
This kind of mindset is required for you to get YOUR SHAPE BACK for the long-term.
Make exercise a fun activity – Make fun an exercise opportunity!
Make exercise a fun activity – Make fun an exercise opportunity!
TURN ALL ACTIVITY INTO EXERCISE
This is a 'secret' to turning your sedentary life into one that actually craves movement...
This is a 'secret' to turning your sedentary life into one that actually craves movement...
Turn housework into exercise – tense your core muscles against the resistance of the vacuum cleaner, or taking the trash out etc.
Or think of cutting the grass and other mundane garden chores, as 'fun' opportunities that will eventually led you to getting YOUR SHAPE BACK.
And so on...
What type of exercise is best for losing fat?
Knowing what I do about Physical Education and the benefits and the dangers, of 'fitness' - the video below, from Youtube is pretty much the same as the exercise video I would produce - if I was 10 years younger.
It's quick 15 minute exercise routine using light weights (I use full, small plastic water bottles for weights) that you can squeeze into your day at any time. Of course, you should approach these types of exercise movements at the level your body is capable of completing.
Do NOT get carried away and try to compete with the instructor, until you have built-up your cardio capabilities and your muscles. You are competing against yourself at first, no one else.
Do NOT get carried away and try to compete with the instructor, until you have built-up your cardio capabilities and your muscles. You are competing against yourself at first, no one else.
Eventually you want to be 'feeling the burn' - which should be a tingle, rather than painful strains.
The MAIN thing about doing this routine, or any exercise workout, is that it should be fun! Something to look forward to, not be dreading. I personally suggest doing this routine (at your level) 3 - 4 times a week.
The MAIN thing about doing this routine, or any exercise workout, is that it should be fun! Something to look forward to, not be dreading. I personally suggest doing this routine (at your level) 3 - 4 times a week.
Although if you could get into the 'habit' of fitting it in (or something like it) every day, your weight loss will be more dramatic, and the improvements in your health and well-being will increase corresponsingly quicker. Of course, you have to be careful that you do not over-do it on any particular day, and then need several days off to recover.
Remember it is your body, and it is up to you the level you work at - NO one else...
Once you get used to the idea of the workout and learn all the movements - I strongly suggest that you dispense with the video and make-up your own routines, by 'listening' to your OWN body and paying more attention to the moves YOU feel are being more beneficial to you.
It really is no good, doing what most people do... that is start off with vigor and commitment (perhaps, even being over-zealous) with exercise / workout routines and then get burned-out, or bored after a few weeks. The exercise then becomes a chore, rather than an everyday recreational activity.
Maybe use the moves you have learned in your own dance routines, or even combine them within your household chores. Whatever it is you do - make it fun.
Youtube is awash with similar exercise routines to this one and you can find all the (free) exercise routines you will ever need...
As I have repeatedly said there is NO such thing as a one-fit-for-all fat loss program.
Every individual has different goals and aspirations concerning their body weight and shape.
Each individual has their own personal circumstances and challenges in their lives to deal with. And each individual has a different body - and are coming from different levels of fitness and health.
Each individual has their own personal circumstances and challenges in their lives to deal with. And each individual has a different body - and are coming from different levels of fitness and health.
This is why I also repeatedly say that YOU should create your OWN fat-loss program, rather than rely on other people to tell you what to do, or give you instructions to follow.
Feeling attractive, as well as looking more attractive, is one of the best high-vibration emotional states for developing and improving self-esteem and self-value.
With a higher degree of self-esteem you are far more likely to believe that you can achieve whatever you set out to do.
Self-doubt is the killer of all ambition.
Self-doubt is the killer of all ambition.
One of the greatest types of self-motivation (that I will discuss in a future section) is to put into your mind that you are doing something that will also benefit other people as much as yourself.
Setting yourself the goal of being more attractive to other people is a great way to keep yourself motivated, whenever the journey to getting Your Shape Back gets tough.
Setting yourself the goal of being more attractive to other people is a great way to keep yourself motivated, whenever the journey to getting Your Shape Back gets tough.
As I have already discussed elsewhere, you actually are benefiting (many) other people whenever you raise you own personal energetic vibrations anyway. So being consciously aware of it can only help.
Yoga
Yoga has a two-fold benefit when it comes to weight loss. Yoga is a wonderful exercise for the whole body – and also has a calming, de-stressing, motivating, spiritual element to it.
You use your mind in Yoga as well as your body.
You use your mind in Yoga as well as your body.
There are countless Yoga videos on Youtube – for beginners to tone up their bodies and calm their minds - up to serious Yoga workouts for complete body and mind development.
I personally believe that Yoga is VITAL to getting Your Shape Back.
Yoga can be used as a replacement for exercise routines – as I have said any movement is beneficial for weight loss. However, when Yogo and other exercise routines are combined the overall benefits are, of course greater.
My suggestion is to alternate days with 'exercise' routines and Yoga sessions.
Again the idea is to learn some Yoga movements and then incorporate them into your own routines. Rather than to continually copy what other people do.
I like the video below because it is a quick ten-minute session that requires
little preparation and can be fitted in as an every morning routine...
little preparation and can be fitted in as an every morning routine...
For example; is your body size and shape the same as the instructors?
If not you may find it hard to keep up, or achieve the positions demonstrated.
My own aging body can no longer do what it used to do for me, regardless of all the will-power in the world. I now have to modify what I do to keep in tune with what my body will benefit from the most.
There is NO point (it is completely counter-productive - and dangerous in the longer-term) to force yourself to try to keep up with,
or mimic, what other, perhaps fitter,
younger, leaner, people can do.
or mimic, what other, perhaps fitter,
younger, leaner, people can do.
Remember to always work-out within the constraints of your own body, rather than try to force it to go beyond its current limitations.
Of course, the more you work-out and the more effort you put in, the easier everything becomes to do.
Of course, the more you work-out and the more effort you put in, the easier everything becomes to do.