Start Exercise Before January Resolutions

If you're waiting until January New Year's resolutions to get active and start working out, Why?  There is no good reason to put off getting your body in shape and healthier.  Many times, tomorrow never happens.....

Here are 3 tips to start exercising now:

1. Walking at a moderate pace for 30 minutes at least 5 times a week can lower your risk of heart disease by about 40%. This will get you started and progressing to higher intensity exercise which will lower your risks even more.

2. Once you have advanced, begin 20 minutes of cardio exercise, 2-3 times a week. Progress to 20-minute interval cardio sessions after 1 week. Also, include 3 days of full body strength training to build muscle, burn fat and lose weight.

3. On your days off from workouts, walk at least 30 minutes during the day to remain active.

See Top 10 Weight Loss Tips

Have you been trying to lose weight without much success?  These 3 tips are a good place to start.

Consider the Following:

a. Aerobic (cardiovascular) Fitness: The ability to take in and supply your body with oxygen during exercise. Interval cardio exercise has been proven to burn more body fat and improve heart health more than slow, long cardio sessions. All it takes is 20 minutes per cardio session.

Too many long, slow cardio sessions (like 60 minutes) also waste away your precious muscle mass.

b. Muscular Fitness: Muscle strength, power and endurance. This includes core strength. All movement begins with the core so it is essential to strengthen it.

c. Flexibility: The ability to stretch muscles and move joints through a full range of motion. You will also avoid injuries with more flexible muscles.

d. Body Composition: The proportion of body-fat mass to lean body mass. Increase your lean muscle mass and burn body fat with consistent strength training and healthy, managed nutrition.

More muscle mass will help speed up your metabolism because your body has to work harder to maintain metabolically active muscle mass.

To be at your best physically, include all of these basic components in your fitness program.

The Law of Thermodynamics

What puts on weight? Consistently eating more calories than you burn. Want to lose weight? Create a caloric deficit (burn more calories than you consume) on most days. That is the law of thermodynamics. So what makes this such a complex process?  Starvation diets............

Starvation diets (like eating just 1,000 calories a day for too long) will cause your body to store fat as a survival tactic. Your body thinks you are starving it so your metabolism slows and fat is stored. Calorie deficits of 400-600 calories a day is generally sufficient to burn fat and lose weight.

Depending on your goals, you may want to gain weight (such as athletes) or lose weight. Proper weight training will allow you to do either without losing critical muscle mass.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
My Fitness Hut


About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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