What is the best exercise for maintaining suppleness and keeping weight in check?
Question:
I'm not a keepfit fanatic, but I know I'll quickly turn to blubber if I don't do something.
I haven't got room where I live for any large bits of equipment, so does anyone know of a good book or dvd that I can get some help from. Would something like Pilates or Yoga help?
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:
Either Pilates or Yoga - they both tone your muscles and are great for posture.
Yoga is great for suppleness
Not sure about the weight though.
I keep trying to eat less but I then become obsessed with food
Definitely yoga for suppleness! It also helps keep weight in check..you improveyour muscle strenght and definition GREATLY.
Pilates would also work for suppleness.
Swimming and cycling.
both yoga and pilates will help...
Try to make biciclyng or sweeming. Yoga can help, because that supose some special diets.
I clean houses for a living, works for me
walking
Defo yoga for suppleness.
For maintaining weight will probably have to do some cardio. I use aeobic exercise vids but if you haven't got room for that you could go for a run?
Can't beat a good swim.
Just cut out the carbohydrates and do some floor exercises, you don't need a gym to look like I do, you need willpower and a few press ups. Don't drink beer, drink one cal for breakfast lunch and snacks. After 21 you don't need food.
Hi there
I can highly recommend yoga for weight loss and suppleness, there are different kinds of Yoga, I think the kind which would suit you would be Ashtanga yoga, it's quite a dynamic practise giving you a good cardio workout as well as concentrating on stretching and strengthening anasas. It also gives you mind a work out and helps eliminate stress.
I can recommend the Katy Appleton box set of DVD's (she is the instructor on the Geri Haliwell yoga dvds but if you buy her set you don't need to put up with Geri Halliwell!) There are three dvd's in the set the first is a gentle class ideal for beginner's and the other two are gradual progressions into a flowing yoga class.
You can buy it from Amazon
http://www.amazon.co.uk/gp/product/B000B9PW9O/026-5250102-0790000?v=glance&n=283926
Or there are tons of other yoga dvd's out there
Hope this helps :-)
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