What is the best way to get back in shape after a year of not working out?
Question:
Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Go back to the gym, but take it nice and slow for the first few weeks. Listen to your body and increase intensity as you are able. You might be even more careful on your back, but a little core training may even help your back get stronger again. (Core training is Abs, Obliques, Back, and Quads)
a year of working out.
slowly and stretch alot. dont overdo it at first. let ur body have a full day of recovery.
I'm in shape.
Shape of a circle.
start off slow. maybe go for a few short walks during the day....maybe two or three 10 minute walks. once you get used to it, increase the time of the walk or the intensity.
go to the gym...get a trainer..they can make a work out routin for you thats easy on your back
Go back to the gym , but dont kill yourself ... your muscles will start recovering quickly
Lots of water to flush lactic acid so your not so sore ^_^
I would say to start walking (like at a park) and go to an adult dance class. It will get you back in shape and is fun to do.
slow and steady... try 1/2 hour of cardio workout... even a brisk thirty minute walk every other day will do the trick. If you are worried about going easy on your back, swimming would be a great way to get total body exercise without joint strain.
start out slow u know do pilates - pilates is sooo good for you. i do it like once a week and it helps u to tone up also. and then i think u should start lifting like 10 lbs. and start jogging and do all that stuff. TRUST ME THIS WILL ALL WORK.
well i find walking miles the best way, like make a plan to walk a mile a day to start and before u know it u will be back in shape : )
Start walking - start with 20 minutes a day, then 20 minutes twice a day and build up to 45 minutes to an hour every day. Or get a little pedometer & clip it to your waistband -- aim to do 10,000 steps a day. That'll get you a good start and you'll feel really good. When you do 10,000 a day, you should be ready to add some muscular training with light weights. Start off easy and gradually increase your sets of reps. Start with 20 repetitions for every day for each body part, then change it to 3 sets of 15 reps -- by then you'll remember what you used to do and you'll be right back in the swing of things. Good for you to get back on track!
Start running. Possibly (depending on your age and athleticism) look into joining a solo, or team sport league. Possibly, tennis, racquetball, or even rugby or basketball. All are very good activities for your legs and lungs especially. Working out with a medicine ball is also very helpful for your core.
But if your doing some kind of sport activity, I suggest doing 50 situps and 50 pushups a day as a way to compliment your athletic activity.
Walking would be the best way to start getting back in shape.
Put down the remote in your left hand and the twinkie in you r right. Get out to the soccer field, play some pick up soccer with Julio and the gang, (the ones that have invaded every soccer field in every amereican city) and try to keep up!!
For food try to eat raw carrots and greens and spaghetti with tomato sauce for dinner often. Eat yogurt and peanut butter sandwiches for lunch. Snack on banana with your morning coffee and drink water with lunch.
The best way to get on track is to get your a-- to the track!
This worked for me. I was so impressed I became a distributor.
I've lost 6 lbs and I’ve only been taking it a month.
The girl who told me about it lost 19 in two months. It varies from person to person. i haven’t exercised or changed my eating.
*gotta love the Ephedra*
www.myherbalean.com/lifestyle
#100531
lifestyle.myherbalean@yahoo.co...
Megan
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