While your driving through one of the many road construction
sites throughout most major cities, notice all the busy lean
workers (except for the operators and foremans).  You will very
seldom see an overweight worker due to the demanding physical
activity necessary to perform their duties.  In fact,they tend to
eat large lunches for the energy needed, which then gets burned
off when they go back to work.

As noted in Proper Diet And Exercise Tips, if you are one of
those people that find it difficult to find the time to workout,  
there are ways to burn fat with daily physical activity routines.   
If you perform at least some of them daily, you will lose weight.    

Researchers have found that the secret to sticking to an exercise program is finding an activity you think is fun.  So not only will you add years to your life and lose weight,  studies show that only 30 minutes a day of Fun physical activity is all you need to reap the benefits.
To further emphasis  the  importance of the simplest of activities to reduce your weight, the Mayo Clinic in 2005 conducted a study led by James Levine, M.D. endocrinologist to see if there were any links between inactivity and obesity, and the study concluded that your NEAT (non -exercise activity termogenesis) is more powerful than formal exercise.  NEAT determines who is lean and who is obese.                             

Obese persons, sit on average,150 minutes more each day
than their lean counterparts, burning up to 350 fewer calories
than lean people.  Dr. Levine's study also went on to determine
that people complaining of low metabolism, were suffering
from low NEAT, which means they have a biological need to
sit more.  "A person can expend calories either by going to the
gym, or through everyday activities. We can encourage NEAT
seeking behaviors."

By all means begin to make these activity routines a part of
your everyday life from now on.  These, combined with a healthy
diet will get you on the road to looking and feeling healthy.
Dr. Levine also went on to say the NEAT doesn't reflect a lack
of motivation, but rather a brain chemical difference.

Before you begin your activity routines, start by stretching.  When
you do your stretching be sure and hold it for about 20 seconds, so
you completly stretch the muscle.  Also be sure you don't stretch
cold stiff muscles, so make sure your body is loose, with some
light activity first, or do some warmups.


        Fat Burning Activity Routines:

                   
   
*     Walk, walk, walk.  Easiest and most effective activity
     to burn calories.  Make it a habit to brisk walk from one
     daily activity to another.


*    Instead of sitting down and talking on the phone, walk
     around the house while you talk, or simply pace back
     and forth.

*   Start having some fun with the house cleaning and turn
    on your favorite music and shake, rattle and roll to a fat
    burning clean house.

*   Everyone did jumping jacks in gym class and they are
    still part of every major professional sport warmup.
    Try and do five or six sets of 20 a day.

*   If you have kids in the house, get them involved in your
    routines and then spend more time doing some physical
    activity with them.
      ,  .   

*   If your fortunate enough to have a lawn service, you might
    consider doing it yourself.  Gardening and lawn work burn
    more calories than walking

*   If you have a dog, make it a habit to take it out for
    longer walks and be sure to run with Rover more often.   


Try and do about two hours a day of the activities that suit you best, and you could burn well over 1000 calories a day.  A mile walk will burn 450 calories on 154 lb. man, just to give you an idea of the value of something as simple as walking.

Remember if you burn more calories than you take in, you will lose weight, so a good quality diet plan is also a must with your quality activity routines.  There are some good diet meal programs available online, just find the one that's right for you.

Once you've been into your activity routines and the pounds start coming off, it is time to start conditioning your muscles.  If you want to bring it to the next level, learn how to "Build Muscle No weights Required".
 
Regards, Rob c/o Ruff Raun

                                               

   


  


 


                                               :

Reduce stress & Weight With Hypnosis A Yoga 
 

Free Weights vs. Resistance Training


The Skinny On Exercise And Weight Loss


The Power Of A Little Exercise


Child obesity facts and tips


Your Health And Insurance


Proper Diet And Exercise Tips


Fat Burning Secrets:


Weight Loss Foods:


Top Diet Programs:


Muscle Building:





 

             Stretching Tips:


Be sure your blood is flowing before you start your stretches by doing some light physical activity or do some warmups such as low intensity aerobics.

The reasons for stretching are to increase your flexibility and prevent injury.  As we get older we lose flexibility, especially if you haven't been leading a physically active lifestyle, so it's something you should deploy into your life anyway.

Try and do enough reps to completly stretch the muscles and tendons. Hold  them for 15 seconds or so.  Don't stretch to the point of pain or discomfort either.



  *  Start out by gently rolling your neck and shoulders.  Rotate your wrist back and forth and bend your elbows.   If you can, slowly swing your arms in a windmill motion, bringing your arms past your hips and around again to complete the circle., 



  *  With both hands on your hips while
standing straight, slowly bend to the left and right, then hold both sides for 10 to 20 seconds on each rep..

  *  While standing straight, raise both arms above your head.  Now get up on your tippy toes and reach for the ceiling.  Slowly go up and down and hold in the up position on each rep..

  *  This time while standing straight, slowly bend down and touch your toes (Don't bend knees).  Now stand up touching your hips, then raise your arms above your head. Try and do it in a slow fluid motion. Go back down and touch your hips and toes.  Repeat the process and hold for 10 to 20 seconds while touching your toes.

  *  Find a table or counter top that is around waist high.  Now stand sideways with one of your hips facing the surface.  Place one hand on the surface palm down and raise the other arm above your head in a C shape, like a balarina.  Slowly go up on your toes while bending towards your other arm. Hold stretch and do both sides and repeat. ( This is also good for reducing love handles, so you may want to make it part of your fat burning activity routines). 

  *  Get down on all fours and bring one of your knees up to your chest.  With the other leg straight out behind you, stretch that leg out slowly as far as you can and hold.  After 10 to 20 seconds stretch out the other leg.  Repeat 4 or 5 times. 

Once you have warmed up and stretched for 5 to 10 minutes, you are ready to begin your fat burning activity routines or exercise program.

Note:  If you are involved in an intense exercise program, be sure to do some cooling down slow stretches and warmups so you can safely cool off those warm muscles at the end of your exercises.