Secrets Revealed For A Healthy New Year: Graehm Gray
Okay, happy New Year! Blah blah blah! I hope everyone has had enough of the new year’s parties and eating and more eating and snacking and more eating and NO EXERCISE. Have you had enough? Are your clothes a bit tighter? Yea-big surprise! Your pants-a bit more snug? Your dress-not fitting the way it did last year? And forget the bathing suit-that’s not happening! Have you had enough yet? What? Now you can’t remember all of those calories you ate, drank and woofed down? Your clothes can! They have perfect memory and they are not forgiving. That’s right-not all clothes have that comfort elastic Hanes waistband. Not all clothes have that wonderful stretch. So let’s get to the problem.
You have gained weight. Yes, that’s right, admit it, face your problem. Say it-say it with me, “I have gained weight and I am not happy.” Okay, doesn’t that feel better? It’s out in the open. Now we can deal with it. Yes, there is a solution. Yes, you came to the right blog page. I will help you. Don’t adjust your dial, don’t switch to another web page. Take a moment, relax and read on. The answer is just words away!
You are asking yourself-how can I lose this weight by summer? How can I fit in to my bathing suit? I don’t want anyone to see me this way.
Well, there is a plan and it starts now. In the next section and in the several follow up installments, I will reveal the secrets of the ages. Secrets that you will find in expensive diet books. Secrets that will help you lose weight, get fit and stay healthy. All revealed here. Free! What are you waiting for-read on!!
Five First Steps- to a healthy you:
- Go through your kitchen and get rid of all of the junk food-Must be done. The salty chips-gotta go. The candy-well, you can keep some dark chocolate-get rid of the rest. The soda-why are you still drinking soda? Gotta go! Get rid of all of the New Year’s basket of goodies-all that stuff you normally don’t eat all year long-the stuff like Christmas Log-what is that? It came into the house over the holidays and you see it and, in a moment of weakness-in between bowl games, what else-eat it. Gotta go! This purging must be done. You need a clean slate and a clean start. Once this is done, you will need to restock with healthier items-a healthy items list will be in the next installment of Secrets Revealed.
- Weigh yourself. Must be done. Get a baseline. Morning, evening, midnight-doesn’t matter. Nobody has to know but you. Whatever the result-write it down. Keep it secret if you want. Make a diary or spreadsheet-whatever type of log you want. This is your starting point. You will weigh yourself weekly. As you feel better on this diet, you will want to see the weight fall off. It’s a motivator.
- Set a goal. Must be done. Start with five-to-ten pounds. The amount of weight to be lost can be increased as you get into the diet plan. But set a first goal that is easy to reach. Five to ten pounds will come off in the first two weeks. And once you achieve this goal-you will see how easy it will be to continue to the next goal. We all need a positive reinforcement-and this first goal is a great motivator. If all you need to lose is the five or ten pounds-then congratulations-you are done. Go directly to maintenance.
- Make an exercise schedule. Must be done. No, it doesn’t have to be complicated. Just look at your week and set aside a time, every day, to exercise. Doesn’t even have to be the same time everyday-just make it happen every day! How much time should you exercise? Always a good question. According to most experts, kids need 90 minutes of exercise daily and adults need about 60 minutes. As we get older, it takes more exercise just to MAINTAIN our weight. I always recommend starting with just ten minutes a day. Your goal should be to reach the 60 minute level at some point. And it doesn’t have to be all at the same time. That means two 30minute workouts, or three 20 minute work outs. Its all up to your schedule. The more you do, to reach that 60 minute level-the better for your body! What type of exercise should you be doing? For those that love to exercise-this is an easy question-for those that find exercise an arduous, “stupid,” can’t understand why anyone would want to sweat-boot-camp experience, start with walking. The idea is to burn calories and get your metabolism moving. Once your body starts moving, calories will be burning and weight will be falling off. It’s a fact! It will happen.
- Get a check up! Must be done!Yes, that’s right, go see your medical provider and get a thorough examination. Why? Well extra weight can cause our blood pressure to go up. As a result of the blood pressure going up, thisplaces more stress on our heart and makes our heart work harder. Blood pressure is called a silent killer-you don’t feel it going up. But if it goes to high, you can suffer a stroke and or heart attack. And blood pressure can be treated easily to reduce your risks. So what should this physical include? In my opinion, depending on your age, depending on whether you are about to embark on an exercise program, depending on whether you are about to embark on a weight loss program, depending on whether you have a family history of heart disease (that means someone in your family-mom or dad, brother, etc. under the age of 60 has a heart problem) or simply want a check up-here is what I suggest: blood pressure check, let the doctor listen to your heart and lungs, fasting blood work including glucose, cholesterol profile and PSA for a man 40 and over; electrocardiogram-to examine the rhythm of the heart; urine analysis; chest xray for any current smoker, ex-smoker and those over 50; echocardiogram for anyone with a family history of heart disease, anyone with high blood pressure, those individuals starting an exercise program, anyone with a heart murmur, and it should also be part of EVERY pre-participation physical for kids starting a school or after school sports program. A stress treadmill test-looking for blood flow problems in the heart may also be indicated depending on the examination by your physician. Bottom line-go get a check up. How long has it been since you had a good check. Did you have your flu shot? Hey-did you ever hear-an ounce of prevention is worth a pound of cure?
My friends this is just the beginning. There is no better time to start a plan to get you fit and healthy!
Stay fit and healthy The Nerdel Way.
*The above information is for education purposes only. Please consult your physician or medical provider for any specific medical questions before you start any nutrition, exercise or weight reduction programs.
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