It's one of the biggest goals a bride will strive to attain
before the big day, getting in shape, And if you're like
most brides, you'd much rather the seams of your wedding
dress be taken in, rather than be let out. After all being
the center of attention means all eyes will be on the
bride, so looking your absolute best is a must? Whether
your goals are to lose weight, tone and strengthen your
muscles, or increase your stamina and energy, World Class
Nutrition.com is an invaluable resource for you to use in
getting in shape for your wedding.
There are many ways to achieve your wedding day weight with
diets, tonics, powders, and pills. World Class
Nutrition.com recommends a combination of diet, supplements
and exercise that promotes gradual weight loss in the best.
If you have ever tried watching your weight, you probably
know the basics: Cut out sweets, eat more fruits and
vegetables, choose lean meats and protein, avoid fried and
fatty foods, and be sure to drink at least 8 glasses of
water a day.
You might also know that exercise plays a key role in
weight loss, but did you know that if you don't exercise
when you diet, you might end up losing mostly lean muscle
tissue? When you diet without exercising, your body uses
lean muscle mass for energy. But if you add exercise to
your daily routine, your body will turn to those fat stores
for fuel. If you're really serious about getting in shape
for your wedding day, you need to strike a balance between
healthy eating and exercise.
The formula for weight loss is a simple one: Calories
burned must exceed calories consumed. So it makes sense
that the best way to begin your new lifestyle is by shaping
up your diet. To keep your energy level high enough to plan
your wedding, choose a safe, healthy eating plan that
targets a loss of 1 to 2 pounds a week, which, for most of
us, means consuming about 1200 calories a day. If you have
a significant amount of weight to lose before the wedding -
say 20 pounds - you'll need to start your diet between a
few months before the big day.
Before you even begin shaping up for your wedding day,
Bryan Ashbaugh, of Live Lean Today.com, says it's important
to figure out where you're starting from. Plan for success
by picking a start date. Give yourself a few days to
prepare yourself, your schedule, and your kitchen for your
lifestyle change. Go through your pantry and throw out, or
give away items that could undermine your weightloss
efforts, then stock your cabinets with healthy choices.
Keep a journal that includes what, how much, and at what
times you eat, as well as any accompanying emotions you
experience. Your journal entries can be as minimal as "5 pm
lunch, protein shake" or it can be more detailed. As you
continue to "journal" your eating habits, patterns will
begin to emerge. Understanding the "triggers" behind your
cravings and choices will help you better control them.
When you reach your start date, be sure to continue keeping
a record of what you eat and how much water you drink.
Aerobic exercise for brides looking to lose weight,
Ashbaugh suggests exercises that use large muscle groups in
a rhythmic or continuous manner. Cardio-driven big muscle
exercises include walking, running, hiking, swimming,
cycling, or cross country skiing and are among the best
exercises you can do to burn fat. Exercise at what you
gauge to be a moderate pace. Start exercising in 15-minute
increments, three times a week. As your endurance improves,
increase your exertion level and your length of exercise
time. Ashbaugh also says that exercise sessions are
beneficial even when they are cumulative. That means you'll
do yourself as much good working out 20 minutes in the
morning, at lunchtime and after work as you will by hitting
the gym for one long session.
Resistance Training - Whether you have a lot or a little
weight to lose, if you're like most people, you'll feel
better about your body when you tone up. For body
sculpting, Ashbaugh says there's nothing better than
resistance or weight training. While some women believe
that lifting weights will leave them looking like
linebackers, they needn't worry; women don't naturally
posses enough of the male hormone testosterone to build
large muscle mass.
The truth is, resistance training is the perfect complement
to aerobic exercises like swimming and walking, and is
great for improving bone strength and sculpting the body.
Start your resistance training with relatively low weights
so that you feel muscle fatigue after one set of 12 to 15
exercise repetitions. Again, as you build endurance, add
more weight and increase the number of repetitions in your
set.
Flexibility - After every exercise session, McArdle says
it's important to stretch. Not only will stretching keep
you safe from serious muscular injury, increasing your
flexibility is essential to improving your overall fitness
level. Start by holding stretches for 15 seconds at a time,
working your way up to 60 seconds.
Spot Reduction - Many of us look at our bodies and see
trouble spots: If only that tummy were flatter, those
thighs leaner, these arms more toned. Although our body
shapes are determined primarily by heredity, Ashbaugh says
we can tip the hand of genetics a bit with localized
exercises that improve muscle tone. Still, he is quick to
caution that in order to really reduce anywhere, you must
slim down everywhere. So to trim your arms, abs, and buns,
you've got to start with a program that benefits your whole
body, not just the areas your wedding dress emphasizes. The
use of topical fat reducers is a solution that many women
have found effective.
Nutrition - Once you've begun your workout routine, you may
feel that such sweat and strain entitles you to fast food
meal with the works and a large order of fries. Don't be
fooled. Remember, the key to weight loss is to expend more
calories than you consume, so if you've upped exercise only
to up calorie intake, you won't get the results you're
looking for.
In fact, when you get regular exercise, you need to be even
more vigilant about what you eat. Your body, having become
a more efficient machine, relies on the vitamins and
minerals found in healthy food to fuel itself and develop
muscle and lean tissue. In addition to lean meats and
dairy, fresh fruits and vegetables, and whole grains, add a
multivitamin to your daily diet to make certain you get the
nutrients you need.
Fit for Life - Once you've begun your healthy diet and
exercise plan, there's one big challenge left: Sticking to
it. And not just until your wedding day. The key to
long-term weight loss is making healthy eating and fitness
part of your lifestyle forever. So, why not start your
marriage out right by dedicating yourself to a sensible
diet and active lifestyle? (If you can involve your spouse
in this effort, so much the better.) This doesn't mean that
you can't ever enjoy food or indulge yourself once in a
while. However, you'll want to avoid reverting to unhealthy
eating habits and regaining the weight you'll have worked
so hard to lose. If you find it hard to stay motivated on
your own - and most people do - consider seeking out a
weight loss organization for advice and support. If you
take "weight loss for life" seriously, you'll feel as good
about yourself on your 20th anniversary as you will on your
wedding day! Al Alexander and Bryan Ashbaugh have more than
45 years combined in the Diet & fitness industry.
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