status and goals
It is important to do what they want and set a goal to help you achieve it. So, first question to ask yourself is: Are you a healthy weight
?You can check the body mass index (BMI) on the website of the NHS to assess your weight in relation to their height.
Do calculations
boots - many gyms around the country - offer the scale in conjunction with the BMI calculator, where you jump on the basic or advanced reading
.advanced reading will include your BMI index and body fat percentage, so that should allow you to sit down and work out what to do next.
Some of you May find that you are underweight and need to put a little weight to get healthier. Others may be a healthy weight, but you are not satisfied with the way they look, which could mean some exercise plan can help to tone specific muscles.
When you decide to lose weight, it should be more than just short-term thing. It's all about re-evaluating the way we live, what you eat and how you exercise.
This is a total lifestyle change, and it must be for good. Once you reach your ideal weight, you still need to maintain it!
baby steps
is a good option to have the overall goal (such as "I'd like to lose 15kgs to become healthier and happier") and lots of little baby goals. Concentrate on the first 5 kg, which should take about 4-5 weeks. Once you lose 5 pounds the first, reward yourself with a new item of clothing, spa treatment or whatever appeals to you.
is not healthy to lose more than 2kgs week, so do not overdo it. You also need to relax and give your body time to recover after exercise (especially after weights, which should only be done every other day at most ).
for the free exercise - Exercise in the workplace
If you sit at a desk for most of the day, keep active at least once an hour standing up and make two rounds of the office or building, or walk up and down stairs several times. Go to the kitchen for a drink and spend half the walking at lunch time. Shoulder and leg exercises are also quite easy to do at your desk, and chair squats and abdominal stretching.
web site About.com has a great resource for exercise at work spans everything from basic office to full workouts.
COST: None
!housework is good for you
Hate housework? No. Combine chores with some loud rock music and go crazy. Rock music will help you put more effort and the 'umph' in the scrubbing / vacuuming / erasing / wiping.
Another great exercise: when you are carrying shopping, keep your bags in both hands at a 90 degree angle, then lift them gently in toward your chest, hold and release. It helps to tone your biceps.
COST: None
!Run for it
Running is great, for the simple reason that you can do it anywhere: paths of the city in the country, the beach or through the national parks. All you need is a good pair of shoes - how to invest in a coach who will support you
.If you buy from Runnersworld they will make an analysis at the store to test your arches and flex. They'll even get on a treadmill and video leg kicks to find what type of shoe works best.
COST: Nothing to start, about 60 pounds for a decent pair of running shoes equipped with
.to park
There is power in numbers. If you prefer exercising in a group, get your friends together in the park and take a Frisbee.
Playing Frisbee for an hour will help you to lose 200-300 calories, depending on how you run and jump. Alternatively, take the football and fly your ball skills like Beckham.
COST: Nothing to enjoy nature and about 10 pounds for a new football
swimming
Get your clothes on and head out on the beach or pool. Swimming in the sea has to work harder and therefore better for you. Its fun, and you can do on your own or take your friends - playing ball or Frisbee in the water is even better workout
.COST: The beach is free, but the local swimming pool May cost you a few quid to enter
.Get your Wii from
Get some active Wii games such as boxing, tennis, golf and bowling, or even better a Wii Fit, which comes with a special balance board and four categories of training in order to improve the player's muscle condition, balance, flexibility and aerobic capacity.
Cost: about £ 150-200 if you have not already got a Wii, about 70 pounds if you have. Alternatively, compare prices with BuyCentral or Kelkoo.
to change their dietary habits
You'll have a lot easier to lose weight through exercise and if you watch what you eat.
However, remember that starving yourself will actually make the situation worse. If your stomach is not properly fed fat you eat will be stored, because your body does not know when you'll be fed next. If you eat 500 calories less than the recommended daily amount, you lose a healthy 0.5kgs a week.
Think about ways to cut back on things that are not as healthy as others. For example, including ice into a glass of coke off 70 calories, a change from the cream-filled donut that chocolate covered donut cut 100 calories.
SAVINGS: Coke, donuts and ice cream are more expensive than water, bananas and crudités. Always looking for an alternative!
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