You can become more fit and healthy with or without a gym
membership. As a women over 40 myself, I was not too keen
on making an entrance into the local gym.
Its true, many women over 40 experience weight loss success
at health clubs or gyms, not because of the fancy equipment
but because of the motivation they find there.
However, if you don't have the time or money for a gym
membership, you can effectively sculpt a sexy physique and
even enjoy yourself, without daily visits to a gym. It all
has to do with your approach...
Losing Weight Without the Gym
1. Start your exercise regime with positive thoughts. Don't
tell yourself, "I will never last 30 minutes." Instead if
you're jogging or walking, imagine you're doing it on a
beach or in a place you find peaceful and beautiful.
2. Always begin and end with stretching. You'll reduce the
risk of over extending your muscles or getting muscle
fatigue which will decrease soreness. It can also be
helpful to end with a brief meditation while you slow your
breathing. You may enjoy the cool down so much that you
begin looking forward to your exercise routine.
3. While you're exercising, give yourself the talk test and
make sure you are getting enough air that you can
comfortably have a conversation. If it's too difficult or
your breathing is fast and shallow, slow down. You are
probably exceeding your target heart rate if you can't
speak in a normal voice.
4. Mix up your work outs, varying the intensity and the
activities. This will keep you from getting bored with your
routine. It will also enable you to target specific muscle
groups.
5. If you are interested in toning, use small dumbells
which are relatively inexpensive at Target or Wal-Mart.
Tip: Make sure the weights are heavy enough that during the
last few repetitions, you experience some difficulty.
6. Make your workouts fun. If you gather together friends
who have similar fitness goals your exercise will be fun
and social, and you will be more likely to make it a
regular routine. It's also easier to stick to a weight loss
program when you're surrounded by support.
7. Make sure you take enough time between workouts. Take at
least two days off each week so your muscles have time to
recover. If at anytime during your workout you experience
pain, stop! If you experience excessive soreness after your
workouts, lasting for more than a few days, talk to your
doctor.
8. When you are dreading scheduled workout don't hesitate
to mix it up. Do whatever it takes to "keep moving". You
can walk, dance, jog, rollerblade, practice yoga or
pilates, go for a moderate hike...anything you can do to
move your body for a minimum of 30 minutes will help you
get fit and will aid you in reaching your weight loss goals.
9. Celebrate as much as possible. It is not easy for women
over 40 to lose weight so a positive attitude is crucial.
Set small goals and every time you reach a goal, celebrate.
When you "fall of the wagon" for a day and then fight to
get right back on, celebrate. When someone compliments you
on your weight loss progress, celebrate.
So, who needs the gym when you have everything you need to
get healthy and thin right inside your own head and home?
----------------------------------------------------
Debbie endeavors to encourage women to take care of their
bodies and feed their minds with good positive thoughts.
She shares her expertise on natural weight loss for women
over 40 at her blog http://weonadiet.com .
No comments:
Post a Comment