You don’t have to exercise to lose weight, the problem for me was every time I lost weight without exercise I gained it back. There’s a good reason why you want to exercise while your losing weight. Muscle mass has to burn fat to retain strength. So why isn’t all your fat gone? Simple, we are eating so much processed food and sugars like fructose that our bodies don’t have to burn stored fat, it has plenty to burn in the food we’re eating every day.
The way the body works, you’re either building muscle or losing muscle. Your body is changing constantly. It changes to your needs. But if your eating more than the body can process, then it stores the excess in fat cells. So when your losing muscle because you’re not using it then your body doesn’t have to burn as many calories and it stores more in fat cells. If you’re working out today, the body will burn more and store less or not store any at all. And if your really active maybe your body will have to go into stored fat and burn some of that, but for the average person that rarely happens.
So do you have to exercise? Yes, of course and the more heart pumping exercise the faster you’ll lose body fat. In studies done in the U.K., they proved that 2 ½ hours a week which had been the guidelines, should be 5 hours a week of heart pumping exercise in order to lose weight. Even when you’re watching your diet 2 ½ hours a week of exercise was not enough to cause real weight loss.
I didn’t mean to scare you by saying “heart pumping” exercise. You can achieve that many ways without spending a lot of money. Walking is one of the best exercises for your body and all it requires is a good pair of walking shoes. I bought a pair in a sporting goods store for $19.95 and I love them. Your shoes have to be comfortable.
It rains a lot where I live so I bought a stationary bike. I had knee problems for a while and the stationary bike is great for bad knees. As far as the “heart pumping” exercise, that happens when you can pick up your speed. When you first begin exercising you don’t want to push yourself. You don’t want an injury. If your walking or riding a bike, do some stretches before you start and again when you quit. You can pick up some tips on the internet about how to stretch. After stretching start off slow for 3 to 5 minutes and then try an increase your speed just enough to get your heart rate to increase a little, not too much you don’t want to stop walking.
You can control your heart rate by adjusting your speed. Even at first you want to exercise for 30 minutes, even if it’s slow. As you get use to walking or the bike you can increase the time and the speed. Your goal would be to workout for 5 hours a week, that’s 1 hour a day, 5 days a week, with an elevated heart rate for 45 to 50 minutes each hour. That’s your goal and it will take time to get there, so don’t rush it, you don’t want injuries. When I started I was still working and was pressed for time, so I did 30 minutes in the morning and 30 minutes after dinner. You don’t have to do the whole workout at once.
If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.
E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of websites looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.
My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.