Weight Loss Made Simple

If you’re looking to drop a few pounds, the solution is simple; move more and eat less. Moving more burns calories and eating less means less calories going in which both result in weight loss. Easier said than done, right? Well it doesn’t have to be that difficult.

While I would tell anyone, working out hard performing high intensity interval training and circuit style weight training work best for rapid weight loss there are some individuals that cannot perform high intensity workouts. If that sounds like you don’t worry there is still hope for you. A little is still better than nothing at all, right.

Increase your daily caloric burn by adding movement

1. Take a walk or bike ride before school or work, walk at lunch, or go for an evening ride or stroll with a friend. Gradually increase the intensity adding hills or increasing your speed.

2. Take the stairs instead of the elevator. This can add up big time if you live or work in a building where you can do it daily. Once you get good, start taking stepping up every other stair, then start jogging up.

3. Bike to and from work if possible.

Eliminating 200-300 calories a day easily goes unnoticed, but can result in big weight loss in the long run. Follow the tips below to get started.

1. Measure your portions. Get a food scale and use it. Figure out what a real portion is of all your favorite foods and stick to that. After a while you can start to eyeball a true portion size.

2. Eat only half of your meal. The portions at most restaurants are enormous, so either share it with a friend or ask for a to-go bag right away and put it away ASAP. The longer it stays in sight you’ll be more tempted to pick at it.

3. Stop drinking your calories. Many of your favorite soft drinks and flavored coffee beverages can contain 300 – 700 calories. Drinking one of these daily can add up to a weight gain of up to a pound a week. First make sure to stay away from super sized beverages (stick with 8 to 12 ounces), second making the switch to water can lead to a 20 pound weight loss or more over the course of a year.

Don't Forget to Stretch

Why is it that people go to the gym and train with weights or cardio machines, but can’t find the time to stretch? I see it all the time, guys spending an hour or two in the weight room and ladies spending equal time doing cardio workouts but when it’s over they just walk right out the door, without stretching. Stretching should be a part of your daily routine. Stretching is one activity that can be done anytime and just about anywhere with minimum time.

There are many reasons stretching can be beneficial to you. As you age your muscles tighten and your range of motion can become limited. Regular stretching can help you maintain your flexibility. If you are an athlete on any level, having greater flexibility can mean greater range of motion, improved performance and less chance of injury. If you train with weights on a regular basis you’ll be happy to know that stretching can reduce the soreness that comes after resistance training. Stretching can also lead to greater energy levels, improved posture and relief of stress.

Stretching can be performed during your cool-down period after resistance or cardiovascular training or done as its own activity. It’s best to stretch when muscles are warm. If you already workout try adding your stretches after the workout. This is an excellent time to stretch because your muscles are already warm, which means you can stretch farther and get more benefit from it. If you plan on adding a stretching session as its own activity start with a five minute warm up period doing jumping jacks, jump roping or other low intensity exercise to get the muscles loose and blood flowing.

Static stretches are generally safe, easy to do and have been proven to improve flexibility. Static stretching is slowly elongating the muscle through its full range of motion, then holding it at a point of tension, without pain. Hold each stretch for 15 to 30 seconds for maximum benefit. You should aim to stretch all the major muscle groups. However if you are short on time stick with the main muscles groups you work during your workout and areas that are most tight.

Jump Rope

Now more than ever there are more pieces of fitness equipment available to you online, on infomercials and at your local sporting goods store. Prices can range anywhere from a few dollars to well over a thousand dollars. One of my favorites has to be one of the simplest and cheapest, the jump rope.

Jumping rope is a great cardiovascular exercise that can be done almost anywhere, whatever your fitness level. It can burn over 700 calories per hour making it a very effective fat burning exercise. A jump rope is one of the cheapest and most portable pieces of exercise equipment available. At around ten dollars you can purchase a quality rope and slip it in your gym bag, backpack, suitcase or purse; taking your workout with you to the park, the gym or traveling out of town.

When choosing a rope check out a few different types so you can see which is more comfortable for you and best suits your needs. You can choose between leather, nylon or plastic. Some ropes are weighted for a more strenuous workout. Heavier ropes also called speed ropes are designed for speed. They turn faster, so not only do they improve your footwork and stamina but they also offer a higher intensity workout. When picking the length of a rope, use one foot to step in the center of the rope and pull the handles tight. The handles should come up to the middle of your chest.

Make sure to have appropriate footwear to avoid injury or discomfort from jumping. A good pair of cross training shoes should provide cushioning on the balls of your feet. Because jumping rope is an impact sport, use caution in regard to your ankles and knees. Avoid jumping on concrete; instead stick with an exercise mat, wooden gym floors, or carpet.

Just like most exercises you can vary the difficulty and intensity of jumping rope. Lower intensity jumps include double or alternate foot jumps. For moderate level jumping pick up the pace and try a running step (a slight jog while skipping over the rope) or a high knee jump (a moderate run with high knee lift). For high intensity you can try an alternating side to side double or single leg jump.

Remember getting a great workout is not about having the latest gadgets and gizmos. For ten dollars you can get an excellent workout from a jump rope, so think twice before you purchase a large piece of equipment. Some take up too much space and end up as coat racks. While treadmills and elliptical trainers are great pieces of equipment you can’t deny the easy of portability of a jump rope.