Well the Holidays are here and it is that time of year again to start thinking about family, friends, food and fitness. Every year about this time there seems to be more TV commercials and web pop-ups about the next fat burning craze and foods that taste good but do not add on the extra pounds. These fads come and go. There are two things that are scientifically proven to work and have remained the same over the decades – physical activity and balanced nutritional intake. So, in this post I am not going to provide you anything that is going to blow your mind. I have decided to try to keep it really simple and continue to reiterate what we know works.
You do not have to go all out all of the time to lose or maintain weight. But, you do have to put the time in to make it happen and need to be realistic. There is no such thing as spot reduction of fat; you have to lose fat all over the body. While crunches will help tone the musculature under the fat, it cannot turn fat into muscle. Additionally, (this is the hardest) it takes time. The fat did not get there overnight; it will not go away overnight.
So, what can you do? I told you I was going to keep this simple, walk. But to burn fat you need to walk at a faster pace than normal, get the heart pumping. Try interval training, walk at a normal pace for 5 minutes then pick up the pace for 5 minutes then back to normal. Or add a jog. If already jogging, add a sprint. Increasing intensity for short burst will burn more total calories. Also, do some strength training. No, you don’t have to go to the gym. Use body weight exercises push-ups, squats, lunges, crunches and planks. The more muscle mass you use and build the more calories you can burn.
Last, change your diet. Incorporate fat-burning foods (research chili peppers, low-fat dairy) into a nutritionally sound diet. Make sure you are getting your whole grains, lean protein, FRUITS and VEGGIES and drinking WATER.
Again this is not rocket science but to date this is the stuff that has been shown to work over and over again.
Make the most of the day you are given.