Achievable Exercise Tips For Weight Loss

By: Colin Johnson

Everyone knows that in order to lose weight, we need to eat sensibly and exercise regularly. It's so easy to say, but why does it seem so hard to do? I put it to you that exercising effectively is all about attitude. If you could just understand how simple it is to incorporate exercise into your daily routine, you could make a decision now to just do it. That decision would lead to weight loss, and weight loss would change your life.

Don't be fooled. You do not have to buy the latest exercise machine on the infomericals. If you already have one such machine (or more than one!) that's well and good. Get it out and set it up somewhere it can stay set up. (It's not as effective if you have to fetch it out of storage and set it up every time you exercise). Make it visual and ever present and it will remind you to exercise. However, if you have not succombed to the latest abs firming gizmo, don't worry one bit. Get yourself a large exercise ball and you can exercise every muscle using that, for a fraction of the price.

Exercising does not have to dominate your day; it doesn't take as long as you think! These days there are 20 minute routines on DVD in abundance, and if you aim for at least 3 of these sessions a week, exercising will not take up too much of your time. First thing in the morning is the best time to exercise, and always aim to start at the same time so that your exercising becomes a habit which is hard to break. There are fewer distractions first thing, and you will head into your day with a quiet sense of satisfaction, knowing that you are on the road to a slimmer, physique. But for those who certainly aren't morning people, first thing in the morning is never going to work. I know someone who reckons she sleeps like a baby due to her 30 minute aerobic workout before bed every night. So, it's up to you really: you need to decide on the time that's right for you and get started immediately!

A key to sticking with your exercise plan is to make it something you enjoy. Sounds obvious, doesn't it, but you'd be amazed how many people try to get interested in the wrong sport for them, and then quit because it didn't interest them enough in the long term. I advise you to brainstorm ten activities you really like doing. Now if one of those activities is playing football, good on you, but if the list reads more like a passive hobbies list, do some more thinking. How can you make dining out with friends more physical and overall a more healthy experience? Answer, you can schedule a meal somewhere appealing with lots of variety on the menu, near to a beach, river or nature walk, then go for a walk pre-meal to work up that appetite. A lovely experience is to go cycling with the kids, end up at a cafe somewhere, all the while making irreplacable memories, and burning calories as a bonus! Or be like my wife and I and make an after dinner walk on the beach (or wherever's accessible to you) a habit in the summertime for the whole family. Don't leave the kids at home! Model healthy living to them and they'll thank you for it one day. At the very least they'll have beautiful, fun memories of regular conversation in the fresh air with no distractions and no television!

Informally, you can make sure you're getting enough exercise. Examine your everyday routine. Do you always use television remote controls? Hide them! Do you look for the closest parking spot to the door of the shopping centre? Park as far away as you can and enjoy the walk. The walk back to the car with heavy shopping bags will serve as a substitute for lifting weights at your local fitness centre! (Cheaper, too!) Make a decision now to take the stairs, not the lift. If you are a bus traveller, consider alighting one stop later than usual and walk back. If you stare at a computer screen for most of your working day, set your phone alarm and at two assigned times every day take a brisk walk around the block. Watch your productivity and feeling of well being improve!

Compete with yourself. If you manage to organise a daily walk (or a walk three times a week as a minimum), have fun by creating a chart and display it somewhere prominent such as on your fridge. Time yourself each walk and watch as you shave minutes off your previous best time. This will inevitably happen as you get fitter and fitter. Include a column to measure your pulse when you return home and you'll also be thrilled to see your fitness levels increase. Before long you'll be able to increase the length of your walk and still return home within the same time period.

Get inspired about where you exercise, don't just settle for your local neighbourhood if it's not interesting enough to maintain your enthusiasm. Where is your favourite scenery within a few minutes drive of your house? Drive there and give yourself some visual enjoyment as you walk. It might be bush, an allocated walking/cycling track, around a lake etc. If your favourite place in all the world is the local shopping centre there's nothing stopping you doing as a friend of my wife's. She arrives before the crowds every morning and walks the length of the building four or five times as her daily routine, and she couldn't be happier!

It is frequently the case that the overzealous are their own worst enemy. They throw themselves into gruelling exercise routines after determining they will not be slack this time, and end up either injurred or just exhausted, despondent and experiencing lots of aches and pains. Sound familiar? This is no foundation on which to build the rest of your life. Start slowly, move gradually to the next challenge, and be sensible. Your safety is paramount. So don't go jogging if you'd be better off walking briskly or swimming. And try to organise yourself an exercise buddy for accountability, encouragement and safety.

One of the best forms of exercise which suits most people is swimming. It's suitable for all ages, is low impact and works most muscle groups. In hot weather it's refreshing, and if you're lucky enough to live near a heated pool it can be enjoyed all year round. Swimming especially suits those who don't want to let anyone else down as it can be an individual activity and it doesn't matter if you're not very sporty. Swimming benefits everyone, even those who don't swim particularly well.

Some people just thrive on competition and if that's you, ensure you are in some kind of team sport competition. Recognise that motivational quality in yourself and feed it by joining your local footy or netball competition. Team sports are useful for helping us feel obliged to turn up regularly; the rest of the team make us accountable, which helps keep us on the straight and narrow!

Give yourself the edge and ensure you are consuming the most helpful drinks during your exercise sessions. Water, water and more water should accompany every form of exercise. At the end, you need to consume a whey protein based shake or drink to assist in fat burning as energy and speed up the muscle repair process. To this you can add L Carnitine if you really need to lose weight. This is most effective about 20 minutes after exercise completion. Make this a priority if you want to maximise the effects of your hard work.

Now is the day to make a resolve. Resolve to make some changes in your lifestyle which will result in regular, enjoyable exercise. If it's enjoyable you'll adopt it as a natural part of your lifestyle. If it's regular it will become a healthy habit. I dare you to start brainstorming ways you can get more active within the confines and time limits of your present lifestyle. Weight loss and improved well being will necessarily follow.

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Colin Johnson has been a recognised fitness advisor and elite sports trainer in a variety of arenas. He heartily recommends whey protein shakes for muscle recovery and development and L Carnitine for weight loss and increased stamina.
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