Good day esteemed readers!
And welcome to this new week.
Today is the last day for what I started to give out from last week Monday. Nothing other than the “the significant 15 ways/steps to lose weight effectively”.
For some days ago, I have been giving out different 15 tips to lose weight effectively.
They are steps and ways which you can easily take note of. And most importantly, integrate them into your daily activities in order to achieve your weight loss goals.
With these tips at your disposal, you not only lose weight; you also keep them off permanently.
If you are still wondering over what I am writing about, definitely, you did start with us from “Day one”. And you may not get to understand the tips that I am giving out.
So, if you are just joining the posts today, I advise you to stop reading at this point and go do some other important things. Because, you do not understand the beginning; hence, you can’t understand the end.
You may make your decision and leave now!
…Still right there?
That means you really have the interest to achieve your weight loss goals.
For those that have been there with us from Monday-last week, thumbs up!
Do permit me to take a little time to explain to the new-comers, certain ways to go about it, in order to get the full gist.
And after that, I will unleash the final tips( Another significant 15 ways/steps to lose weight effectively). But this time, not without bonus for my dedicated readers.
…The new-comers read carefully;
To get the few gist;
You need to visit these links:
Read the posts from those links meticulously. Then, you are as good as those that started with us.
Without taking much of your time, let me now bring to you, all the tips for today.
Today’s ways/steps(another 15) to lose weight effectively includes;
Bicycling gives a great whole body exercise. Begin with short jaunts around your neighborhood. Each day widen your travels until you are able to bicycle for at least a mile.
Exercise should give you additional energy. If you are excessively exhausted after exercising you have overdone it.
Again, listen to your body. If you experience a feeling of nausea or faintness, your efforts may be too intense for your body or you aren’t spending enough time on your cool down process.
Your rate of breathing will increase while exercising but you should still be able to carry on a conversation. If you can’t talk and walk or talk and lift at the same time, your pace is probably too intense. Cut back and lighten your weight load.
While you may experience some next day soreness when you begin, exercise isn’t supposed to hurt or leave you feeling stiff. Devote more time to warm up and cool down exercises as your body adjusts.
Being overweight, your knees may not be strong enough to support you. If you experience pain, then shorten (or eliminate) your walks, jogs or bicycling and concentrate on strength building sessions to build up your muscles and tendons.
If the temperature is hot or humid your workout will seem harder. Adjust the speed and intensity so that you stay at the appropriate exertion level.
If the temperature is high above normal, limit outside exercise to no more than 30 to 45 minutes.
Establish a rhythm to your exercise routine. Using music can help you to do this. The rhythm helps you perform each repetition within a set with the same gusto!
Be kind to your feet. Exercise in shoes that were designed for the job or you are giving an open invitation to aches, pains and even stress fractures in your feet and legs.
Tennis and other types of athletic shoes absorb the impact of sideways movement and quick turns.
Women who typically wear high heels should avoid flat tennis type shoes because the sudden shift in foot position could cause strain.
Buy new shoes often. They may last for years, but looks are deceiving. They will lose their shock absorption within just a few months. If you walk fewer than 25 miles a week a new pair is in order every four to six months. If you walk more than 25 miles a week, they should be replaced every two to three months.
After your warm up, exercise for more than 30 minutes per session if you want to lose weight. Otherwise, three 10 minutes sessions per day will protect against disease and a healthier lifestyle.
Wear loose fitting clothing that breathes well. You can use layers of clothing to stay warm and dispel perspiration and heat.
Avoid drinking coffee, alcohol or other diuretics before or while you exercise.
If you are a morning person, exercise after you have been up and about for at least 10 minutes. While sleeping, sometimes fluids can pool throughout your body even in disks in the spinal column, ligaments and muscles. If you get up and immediately begin to exercise, the accumulated fluids can cause major injury such as a herniated disk.
Avoid exercise right after eating. Both your intestinal tract and your muscles will need extra blood to function. The conflicting needs of each system may leave you with cramps or a feeling of nausea or faintness. Give you body two hours to complete its digestive duties.
If you have diabetes, avoid injecting insulin into a muscle that will soon be used for exercise. Working muscles process insulin differently than non-working muscles.
Learn how much activity is required per hour to burn calories. For instance, one hour of bicycling at 10km/hour burns 240 calories; at 19km/hour, you will burn 410 calories. Jogging at 9km/hour burns 740 calories, but at 11km/hour you will burn 920 calories.
Walking at just 3.2km/hour burns 240 calories; increase it to 4.8km/hour and you are burning 320 calories and at 7.2km/hour you are burning a whopping 440 calories! *Note that this is based on a healthy 150 pound woman. A lighter person burns fewer calories and a heavier person burns more.
In addition to your daily workout here is a simple exercise to do while sitting at your desk, driving or watching television. While seated with back straight, pull your abdominal muscles inward, and lift your chest and rib cage as you exhale. Hold that position four to six seconds then release slowly as you inhale. Repeat eight to 12 times. Try doing this while driving. Change rear-view mirror so that it can only be seen when you are sitting straight. Doing this can help you to remember to sit up straight in any chair.
Here is a quick way to tone up your buttocks while standing. Squeeze muscles in both cheeks tightly, hold the contraction for two seconds. Relax for two seconds then repeat eight to 12 times.
Yes! I am very much aware of the number!
…And that is the way I do my thing. If you could follow the posts since last week Monday; and most especially-this very post, up till this point, then, you are worthy to get free more information on the specific ways to follow in order to lose and maintain your weight.
And that is why, I gave extra tips today. And those extra are very exceptional.
There is an irresistible bonus attached to the last tip of today’s tips(The #23).
And that is a sexual bonus-what does that mean?
The exercise(#23), helps your sexual performance(gives you strong/lasting erection-for men,though. And for women, it helps to prevent vaginal,pelvic and uterus muscles problem) alongside weight loss.
Those of you that knows about “Kegel’s ” and “pubococcygeal’s” exercise and it’s importance will understand this the more!
Thanks to all that participated fully throughout this program…I appreciate you all. And for those that joined on the way, still thankful to you, and those that joined today, I am grateful.
…because, if you all are not here to read these posts and send your reactions to my mailbox, I wouldn’t have been motivated to keep writing. Thanks for the support.
And still feel free to ask any question to me…use my mail as usual.
Get this Advice before I call it a day;
This advice is to bring to your mind, the goals that you have set to achieve from the time you decided to read stuffs about weight loss…Your destination…where you set to reach…weight loss and keeping the lost weight off permanently!
I’d like to leave you with a few thoughts that may help you on your weight loss journey. The words we speak are very powerful and those words create an attitude.
How often have you used the term, “my weight?” You may have made the comments like these:
“when I lose my weight. . . .”
“My weight doesn’t let me. . .”
“I can’t. . . .because of my weight”
Do you see a common thread throughout these statements? Can you recall how many times you have said one of them or something similar?
From our earlier discussion, you probably already noticed the “negative” affirmations. . .when. . .doesn’t. . .can’t. . . Read them again more carefully. Do you see the other critical factor in each statement?
Everyone of those statements re-affirm that you “own” your weight. Therefore, each time you make that comment not only are you re-affirming your current weight, you are pronouncing to the world that you are not willing to let go.
Using a personal pronoun is powerful stuff in and of itself because not only are you claiming ownership, you are training your subconscious mind to believe that you can’t let go.
Henceforth,. . .right now!. . .this very minute! Make a conscious decision that you no longer accept ownership of excess weight. You are not what you weigh. You are a unique human being and entitled to all the gifts that this life has to offer.
Now pull out pen and paper and begin your affirmations. Be positive and focused!
Take action now!
Do have a great week, buddies!
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