A Simple Exercise Program That Manages Your Weight For Life! By William Winch At Isnare.com Ezine Articles

People who exercise regularly increase their chances of living longer, healthier and more independent lives. Exercise is positively correlated with the reduction in the risk of many diseases, and more people die from leading a sedentary lifestyle than from cigarettes! We have all heard this before, right? So, why then, is it that 60% of adults still do not exercise?

The reason for this is simple. In order for exercise to be effective, it has to become part of your lifestyle. Most people aren't willing to put forth the effort to stay healthy because it doesn't offer the instant gratification that a tasty Big Mac gives you. What they don't realize is that they don't really have to do that much to stay healthy.

Exercise helps achieve increased muscle mass and decreased body fat, and then makes maintaining an ideal weight easier. It also regulates the appetite, increases metabolism, and builds muscle mass. Without exercise, you'll tend to lose muscle, which reduces your body's ability to burn fat. It takes the same amount of time to reap all of these benefits as it does to watch your favorite tv show each day.

Did you know that long, slow exercise burns fat for fuel, and short fast exercise burns carbs for fuel? That is why you never see an overweight long distance runner. Once you run round the block once, you are able to go a half a block more, and so on. When it becomes a part of your day to run for 30 minutes, it will never seem like the work it once might have.

The difficult part is getting started. Here is a plan that will get you on track without ever feeling like you want to quit.

Step #1: Plan Your Exercise Program

When an exercise program is planned, base it on personal goals as well as your capabilities. Think of activities you enjoy. Even dancing is exercise! People in the 1950's were probably thin because they all learned how to do The Twist! But remember, you can't just dance every Saturday night. You have to do it every day for at least 30 minutes.

Step #2: Be Realistic

Losing weight takes time and commitment for it to be safe and effective. Set short-term goals that highlight achievements other than just pounds lost. If you want to lose 100 pounds, focus on the first 5 and then go to the next 5. A successful exercise program relies on outcomes you can appreciate right away. Map out what you want to accomplish over the next two weeks, not the next year.

Step #3: Write It Down

Use a journal to write down objectives, or sign a "workout contract" outlining goals with a personal trainer or a workout partner. This will keep you accountable for your actions. Until you are able to go out and exercise without thinking that it's work, a journal will help motivate you to stick to your goals.

Start #4: Don't Overdo It

To avoid soreness or injury, start out slowly and gradually build up over a number of weeks. The old No Pain, No Gain saying is a myth. Discomfort isn't necessary and can lead to over-use injury. Pain is a warning sign - do not ignore it. If you stretch both before and after exercising, there will be less muscle soreness.

Step #5: Strive To Be More Active

Becoming more active throughout the day will do nothing but enhance your weight loss and exercise goals. Simple things like taking the stairs instead of the elevator, parking farther away from the grocery store entrance and getting up from the couch to turn the television instead of using a remote will burn calories without you even knowing it.

With all the health benefits that come from exercise, can you really afford to do without it? People are living longer these days, but the quality of life has diminished due to the consequences of being sedentary. Following these simple steps will show you that the smallest efforts can make the biggest differences when it comes to being active.

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