Leave the hibernation up to the bears this winter. Don't complain about the cold but embrace it, living in Minnesota the cold is always a factor in weight gain which it should not be. The fact is that it should be a motivation for everyone; like Rocky training in Russia for his fight against Drago. The truth is you actually burn more calories working in these frigid conditions due to the fact that your body has to keep you warm. I have compiled a list of food for your diet and also exercise options in order to really enjoy life to its fullest. First off do not rely on working out to burn off calories it just doesn't work that way; you have to have a plan. The plan starts with your diet, I'm not talking about crash diets or diet pills that make your heart beat faster and ultimately are unhealthy for you. Eating healthy consists of cutting out those empty calories (empty calories means the calories that do not benefit you in anyway) and portioning out meals.
- Healthy sweets, Supplements, Tea, Healthy herbs/ spices
- Red wine (if legal), other sources of protein, cooked Asian mushrooms
- Fish & seafood, Healthy fats, whole & cracked grains
- Pasta (Al Dente), Beans & Legumes, Fruits & Vegetables
- whole soy foods (soy nuts, tofu, tempeh, soy milk) 1-2 servings per day
- Fiber(nuts, whole grain breads)
Exercise is crucial to live a full and productive life; I am not saying you have to stop watching TV and become a total outdoorsman but a good tool to use is DVR, so you don't have to wait around for your favorite shows to be on.
My exercise routine can benefit any person young or old doesn't matter. Again I have compiled a list of activities you can do in order to build muscle and burn fat. You can use this information in a more strenuous fashion if you feel motivated because what I am going to recommend is merely the basics of exercise.
- STRETCH in the morning before you get ready for your day and go for a walk if time allows
- Walk as far as possible whenever possible (such as going to the grocery story or going to work)
- Walk or jog an hour after eating dinner; this not only helps you digest food more easily, but it also helps your metabolism speed up in a significant way.
- Warm up for 5-10 minutes before you work out such as (jumping jacks, jogging in place, pushups)
- Weights are a great way to build muscle, yet not everyone has a gym to go to. In order to combat this lack of equipment; pushups are a great way to build muscle (3 sets of 20 reps) or if you are willing to challenge yourself (4 sets of 25 reps) and on the last set max reps can benefit tremendously.
- Sit ups(3 sets of 30) and planks(30 second intervals) to strengthen your core midsection
- Last but absolutely not least after a minimum hour work out a cool down is recommended (walk outside for about a half hour) than stretch out the muscles that you have just worked out
Again this is only a minor list; I am fully open to questions in order to help anyone benefit their lives by exercise and eating right. I am not just writing things down to write them, I myself have fallen into bad habits before but have gotten the motivation to lose 20lbs and I would love to motivate anyone who would like to benefit from my advice.