WELCOME TO THE 12 WEEKS TO WOW! LIFESTYLE

Weight Loss Programme
12 Weeks to Wow

There are two things that you must do to lose weight. One is to eat right and ensure you drink enough water. The other thing you have to do is get your body moving. You don’t have to purchase a gym membership to get more active. In fact, there are several things you can do on a daily basis that will help to kick start your body into losing weight.

TIP #52: When you begin working out, whether at home or in a gym, don’t be discouraged if you don’t see results right away. It takes more than a week to get your body into shape and to begin making progress. Many people make the mistake of believing that their exercising isn’t working when it just takes a little bit of time. If you push your body too much when you first get started exercising you can end up with injuries. Your bones, joints and ligaments are not prepared for the exertion you are putting on them. Don’t think that if you really push yourself hard for a few workouts that you’ll lose weight effectively. The body doesn’t work this way. Taking it slow and steady wins the race when it comes to exercising.

TIP #53: Check your weight when you start exercising, but don’t use it as a guide to how much weight you are losing. Your weight fluctuates throughout the day. If you check your weight every day, you may only end up getting discouraged.

TIP #54: The best way to know if you’re losing weight is by the fit of your clothes. If you start to feel as though your clothes are getting looser then you know that you’re eating and exercise is doing you good.

TIP #55: When you periodically check your weight and the fit of your clothes, reward yourself. Buy yourself some new running shoes or a new pair of jeans. This will help to keep you motivated as you pursue your weight loss goals.

TIP #56: Take a day off from exercising to provide your body with a chance to rest and repair. Your body needs a day off once a week.

TIP #57: Three days of 30 minute exercise will help you to maintain your weight, but you need at least 4 days of 30 minute exercise to begin to lose weight and 5 days a week is even better.

TIP #58: Collect information on exercise and easy things you can do from your own home. There is lots of information available on exercise and you can choose what will help you the most to meet your weight loss goals. Browse the Internet or pick up some books on health and exercise from your local bookstore or library.

TIP #59: Try to find an exercise buddy. This should be someone who is as committed to exercising and losing weight as you are. One of the advantages of finding a committed partner is that you have someone you feel a responsibility to. The knowledge that someone is waiting on you makes it easier for you to get out of bed and go and exercise with them. You wouldn’t want to stand up your exercise buddy would you?

TIP #60: When your body tells you it has had enough, take a break. This is particularly important when you are just getting started in your exercise routine.

TIP #61: When you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.

TIP #62: Select an exercise routine that suits your lifestyle. There is no set time that you should or should not workout. If you like to work out late before you go to bed because it is relaxing to you then do it. If you like to work out early in the morning because it helps you wake up then that’s great too. Some people like to work out on their lunch break to take a break from the stress of their job or because that is the only time they have available.

TIP #63: Don’t stand around, walk around. If you can walk around then do it. People who are pacers are actually doing themselves a lot of good because they are constantly moving. Pacing also helps you to think.

TIP #64: Don’t sit if you can stand. If you can stand comfortably, you will burn more calories doing so than if you were to sit.

TIP #65: Don’t lie down if you can sit (same concept as tips 63 and 64 above).

TIP #66: The sofa, the computer and the television are anti-weight loss. If you are inclined to become a couch potato, don’t sit on it. In fact, if you can, put a not so comfortable chair in front of the television so you won’t spend so much time in front of it. The same is true for the computer if you’re a computer junkie. Some people have a more comfortable chair in front of their computer than they do in front of their television. (This is, of course, if you don’t work from home and need to work hours at a time in front of your computer because your chair is very important then.)

TIP #67: If you have a job where you sit the whole time, stand up and stretch every half hour or so. Most of today’s jobs are in front of a computer and require you to sit. If you have a job like
this, make it a point to move every so often.

TIP #68: Walk around while you’re on the telephone. You’ll get a good workout if it is a long conversation!

TIP #69: Use the stairs instead of the lift or escalator. These are great inventions, but they make us very lazy. It’s often quicker to take the stairs than to wait for the lift to arrive.

TIP #70: Play your favourite music as you do your housework. It’s amazing how much more effort you put in when you ‘work’ in time to the music…and it’s fun!

TIP #71: 10 minutes of cardio a day is good start. You can get this by other methods than running.

TIP #72: If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.

TIP #73: You can walk anywhere if you have time. If work or your local store is not far away, consider walking there or riding a bike. It may take you a little longer, but you’re getting your workout in at the same time.

TIP #74: Hide the remote control from yourself. If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do. Get up and change the channel if you don’t have a remote. Better still; go for a walk instead of watching TV.

TIP #75: Do your own fetching. If you need something from the kitchen, the TV channel changed, a letter posted or newspaper from the newsagent, walk and get it yourself. Adding a little walking to your day will do wonders for you.

TIP #76: Walk along or climb the escalator when you use it or just take the stairs.

TIP #77: Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes. Do anything to get your body moving more and to keep
your blood pumping.

TIP #78: Turn on some music and dance. Again, the more you get moving the better you will feel and the more weight you will lose.

TIP #79: If you use public transport, get off a stop before you’re your usual stop and walk the remainder of the way. This is a good way to squeeze in a walk before and after work or on the way to the shops.

TIP #80: Do pelvic gyrations to get your midsection in shape. They are a good step in the right direction for getting your body prepared for more serious stomach crunches. It is also good for the muscles in your back.