Filed under: Diet, GYM, Tips | Tags: , confessions, Diet, excuses, exercise, fat, fitness, food, food tricks, guidelines, GYM, health, losing weight, Tips, weight, weightloss, weightloss journaexercise, women
Here are some guidelines for preventing sports injuries i get them from my personal trainer at the gym.
- Warm Up
- Cool Down
- Stretch Slowly and Gently
- Wear Proper Attire
- Pay Attention to Nutrition
- Rest
– Warm UP :
- Beginner
Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20 minutes), beginning with 10 minutes per day for the first three weeks. Slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, six days per week. - Intermediate
If you are already in good shape, start at this level. If not, you can continue here after about a month of the “Beginner” program. Aiming for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walk 3 miles (about 45 minutes), 3-5 times per week. If you find that you can’t walk that fast, increase the distance that you walk instead. - Advanced
If you already do fitness walking and/or are in excellent shape, increase the intensity of your workout by doing the following:- Walk/hike with a 10-15 lb. backpack
- Add uphill/downhill and stairclimbing to your regular walks
- Walk on the beach; the sand will increase your intensity level
- Use 2-3 lb hand weights and continue your arm swing motion
- Try race walking (5-9 mph). There are many local organizations and competitions you can join.
Cool Down: After exercising, cool down. Decrease the intensity of your exercise and continue to move for 5 more minutes.
Stretch Slowly and Gently: Inhale and exhale regularly while stretching. Hold the stretch for 10-30 seconds.
Wear Proper Attire : designed for the activity and socks made with cotton.
Rest : If you are tired or have had insufficient sleep.
Filed under: Recipes, Tips | Tags: , breakfast, confessions, Diet, excuses, exercise, fat, food, food tricks, health, losing weight, recipe, weight, weightloss, weightloss journaexercise, women
my friend is so bored of cereal and milk for my breakfast,what i did suggest
is to try mixing usual cereal with a fruit and a low -fat yogurt instead of milk.
it brings a completely different taste and feel to your breakfast and will help you feeling fuller for longer,too.
plus, seasonal fruits make for ever -changing flavors.
“photos will be add later today”
Filed under: GYM, My Weight | Tags: , confessions, Diet, excuses, exercise, fat, fitness, food, food tricks, GYM, health, losing weight, weight, weightloss, weightloss journaexercise, women
oh la la i don’t trust that i am a Official GYM member. i did enroll last night and i am so happy
i just come home with my new Trainer Shoe.
i will be going to the gym every day for three hours.. hopping to lose this weight i gain last two years …
well there will be update on this topic every week
my starting day is 21.oct.07