Fitness and Diet Facts

To lose 1 pound you must burn 3500 calories.  In order to lose the recommended 1-2 lbs. a week, you must burn 3500 calories.  By exercising the minuimun of 1/2 hour a day, most days of the week (preferably at least 5 days a week) and cutting 150-200 calories a day can put you at a goal of 1-2 lbs a week.

You can speed your metabolism by engaging in cardio workouts. Not only are you burning calories faster during your exercise, you are also burning them faster for up to 19 hours after exercising.

The Surgeon General recommends at least 30 minutes a day of exercise on most (if not all) days of the week.  This doesn't even have to be intense cardio.  Washing the car (on an average weight person) burns about 150 calories.  Take a walk in the park, go for a bike ride, park your car at the end of the parking lot and walk.  Even if you break it down into three 10 minute sessions a day, you are still doing wonders for you body.

Look for ways to cut calories.  Buy lean cuts of meat,  drink skim milk instead of whole or 2%, opt for fruits instead of sweet desserts.  Instead of opting for the full fat varieties, buy their reduced fat or low fat versions.

Find a workout buddy or support system.  You are more likely to stay on track when you have a friend to workout with.  A good support system is highly effective when keeping on track with a diet, and when you have someone to exercise with you are less likely to become bored of you routine.

Always warm up before exercise, and cool down afterward.  It is important to have a 5 minute warm up session before beginning you exercise routine to insure your muscles are prepared to work out.  Light aerobics or warm up stretches help your muscles to prepare for a more vigorous workout.  Also, allow a 5-10 minute cool down afterward to help bring your body back down to it's normal level.  Don't forget to stretch.  Not only does stretching help ease muscles after workouts, it helps relax and relieve tension.

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