No doubt, you fought the gobbler, and now you might feel the bird had his revenge because of the holiday weight gain over the last few days. Never fear the bulge, because with some easy tips you can stay even over the next 30 days and even drop a few pounds. It’s all about simple things applied consistently according to the research. New Year’s golf-fitness resolutions are a little easier if you aren’t starting at a fitness deficit.
Moving more during the day is key to adding to your caloric output total. It also staves off the chances of pre-diabetes and other conditions that might be lurking with less activity and more food consumption. Easily done by moving once per hour for two to three minutes. That is enough to rev your metabolism. The key is set the time, on the hour, on the half hour what ever it is. And when the time hits, get up and take that little walk. If your office is by stairs, even better, up two flights and back.
It’s more steps not total steps. So, the magic number of 10,000 steps a day is just a number. What is really more important is how many kcal you burn during the week. The evidence suggests you have to burn 4,000-5,000 kcal per week from all sources to really make a lasting, permanent change in health, fitness and weight. Sorry, but steps don’t have quite the impact of using the treadmill or elliptical for an hour. However, they do contribute. The best advice: get the simplest pedometer you can, and then find out how many steps you are taking. If you are taking 2,000 per day, just double it. 4,000 per day? Then add 2,000. The point is more add up to your kcal total. Once you make it a habit in your schedule and move around more, it can come off the wrist or the belt.
In the holiday season, short exercise sessions win over no exercise at all. So, feel better about that you can’t make it five days per week for an hour. Yet, that doesn’t mean there is a way to totally skip it and not have any negative effects. As the average weight gain is about eight pounds, if you can use short exercise to only gain one pound, you have won the battle.
Some recent evidence and review suggests that in terms of exercise, it is all about kcal burned, not necessarily how you do it. So, if you need to burn 400 kcal today, then you can have a short session where you perform that in 20 minutes of more intense rowing rather than 40 minutes on the upright bike. So, when time is short, go for 20 minutes and up the intensity. A good means of determining what is beneficial for 20 minutes is to feel a slight burn in the working muscles for the duration of the activity. That means you are mildly anaerobic and are burning a good number of kcal per minute.
What you choose for an exercise option for these short sessions makes a difference as well. Two of the best modes or types of exercise for both short and long sessions are rowers and spinning bikes. When you take weight out of the exercise equation, you will find you can work at higher intensities and really crank up the kcal. This is also a good reason to consider having one of these pieces of equipment at home.
They aren’t all that expensive compare to club models, and when the weather is poor, then you chances of driving to the club for a 20-30 minute workout aren’t very good. Manufacturers like BodyCraft make this type of equipment that is normally displayed at specialty fitness retailers. Yes, it’s difficult to have an entire gym duplicating the club, but it makes sense to have something that works when time is short and you need to burn some energy!