Many of us are always looking for the easiest way to drop pounds, look good and feel good. Some control their diet, some workout. The main motive may be an upcoming occasion like Chinese New Year, Birthdays or even your own wedding. We just all want to look good, don’t we?
The basic principle about losing weight are just simple equations;
Balanced Food Intake + Sufficient Workout (Output) = Weight Maintenance
Excess Food Intake + No Workout (Output) = Weight Gain
Reduced Food Intake + Sufficient Workout (Output) = Weight Loss
People around me often told me that having a balanced food intake means I need to cut off my fried food, chips and chocolates. For me, I would say there is no such thing as diet. Eating what you love is one of the best enjoyment in life and being selective on what you eat is another commitment for your body and health. It doesn’t mean we stop eating what we love, but it is about the how often and how much. Being disciplined and committed to keep health & fitness as a lifestyle habit, we can all achieve the body we dream of.
Another important aspect of health will be exercise! Exercise is the best way to detox and get rid of any unwanted toxins in the body, also adding in muscles to your body with weights training and boosting up the metabolism (burning more calories even when you are not doing any workout).
Cardio workout is one of the most important things you can do for your body, whether you want to lose weight, burn fat or improve your health. Anything that gets your heart rate into your target heart rate zone will work from running, kick-boxing, cycling, swimming and walking.
Let me then introduce to you this; Fitness Walking Plan.
The Fitness Walking Plan is designed to help you lose unwanted fat and increase the overall health of your body. Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire. Suitable for almost everybody at any age.
What can you expect from a healthy walking and exercise program?
- Get fit
- Lose fat
- Decrease risk for cancer, heart disease, diabetes, stroke
- Live longer and with more vitality
How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That’s it? Yes, that’s it.
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit.
How many steps do you walk each day?
Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? 10,000 steps is close to 8 kilometers.
A sedentary person may only average 1,000 to 3,000 steps a day.
To set a reasonable goal for most people is to increase average daily steps each week by 1000 per day until you can easily average 10,000 per day. You may start off with 4000 steps, and by 1 week you will easily achieve it.
There are many ways to increase your daily steps.
- Take a walk with your spouse, child, or friend
- Walk to the next bus stop or train station
- Use the stairs instead of the elevator
- Window shopping
- Plan a walking workout
- Get outside to walk around the garden
Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.