Nutrition and Weight Loss Ideas

Nutrition, Weight Loss and Working Out

This may be a short article today. There is a lot going on here that is going to keep me away from the computer for a good part of the weekend. I do want to write a little more on this “working out” aspect of your nutrition and weight loss program.

We’ve talked a lot about walking these past few articles, and I’d like to bring in the idea of mixing up your workout routines so you aren’t doing the same thing day-after-day. Many people will refer to this as cross-training.

Cross training combines two or more types of exercise into your physical activity routine. So instead of walking every day, you might walk one day and bike or swim the next.

You also could add more than one kind of exercise into a single workout session. For example, you could do 20 minutes of brisk walking instead of 30 or 40. You could follow that 20 minute walk with 10 or 15 minutes of weight-bearing exercise, and follow that with another 10 or 15 minutes of yoga or tai chi. This helps you cover the four building blocks of fitness: endurance, strength, flexibility, and balance. Together, they provide the most well-balanced and effective workouts.

Repeating the same movements or exercises over and over can make you very good at whatever activity you’re doing — and — if you’re into competitive athletics, that’s probably a good thing. But it also can keep you from moving beyond a certain level of conditioning and cause injury from overworking the same muscles. By working different muscles, cross training helps you avoid injury and reach new levels of fitness.

Besides relieving boredom and giving you a more balanced workout, cross training can help you:

* Become more balanced in your fitness routines
* Introduce you to new physical activities
* Learn new and different skills
* Have more flexibility with your workouts - if the pool is closed, you can cycle or walk
* Continue being active even if you hurt yourself - if you hurt your knees running, you can swim or walk
* Improve your overall fitness performance

Why not design a cross-training program today? Maybe you’ve been wanting to take a yoga or stretch class to improve your flexibility. Or it might be time to add strength training to your walking routine.

Here are some activities in each of the four major fitness categories that you can use to create some fun, new workouts:

Endurance Activities

* Swimming
* Running/jogging
* Brisk walking
* Dancing
* Cycling
* Rope jumping
* Rowing
* Cross-country skiing
* Stair climbing
* Court or team sports (volleyball, tennis, racquetball)

Strength Activities

* Free weights
* Weight machines/circuit training
* Bands and tubes
* Boot camp/calisthenics (pushups, pull ups)
* Water workouts (aquatics)
* Stair Climbing
* Ice skating or roller blading
* Pilates
* Martial arts

Flexibility Activities

* Yoga
* Pilates
* Ballet
* Martial arts
* Other stretching exercises

Balance Activities

* Yoga
* Tai Chi
* Leg-strengthening exercises (machines, weights, chair exercises, stair climbing)
* Ballet and other dance

Regardless of the exercises you choose, remember to start any new activity slowly, and gradually build on your routine. Allow enough time at the beginning and end of your workout to warm up and cool down. And, (this is important) consult your doctor before starting a new routine if you have specific health concerns.

Since we know that exercise is an important part in your nutrition and weight loss program, why not make that part of your new lifestyle more fun and interesting?

Also, I would love to hear from you. One of the advantages of using a blog to communicate is the fact that it’s not a one-way medium. At the end of each article there is a link where you can comment about what you’ve read. It’s a great way to exchange thoughts and ideas. So, let me hear from you.

As always, remember to follow a good-fat — good-carb diet and get up and go have some fun with your fitness routines. It doesn’t have to be a chore. The benefits are priceless.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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