2612568276918. Weight Loss Bootcamp Extreme

Weight Loss Bootcamp Extreme

Weight Loss Bootcamp Extreme

Step Ten. Exercise.

For the purpose of losing weight, exercise is pretty much a waste of time. I bet you’ve never read that in a weight loss book before. Now, before we go any further, I want to be completely clear: I’m not suggesting that you don’t do any exercise.

Quite the reverse, I’m all in favor of it. I’m simply pointing out that if you expect to accelerate your weight loss by launching yourself into an extensive exercise regime then I’m afraid you’re going to be disappointed.

It’s a sad fact that the number of calories expended in most types of exercise is disappointingly small, much less than you’d expect. Most exercise activities such as running, cycling, swimming etc. come in at about 400 calories PER HOUR.

Think about it. Could you go running or swimming for an hour? Non-stop? No, I didn’t think so. Nor could I. If you’ve led a pretty sedentary life up to now then the chances of you being able to go running for even five minutes is pretty slim. And if you do, with no preparation, you’ll find it impossibly difficult.

And it’ll probably kill you. Here’s another interesting factoid. How many miles do you need to walk to burn off one pound of fat? Answer at the bottom of the page 3.

And the other problem with exercise is that it makes you hungry. Come home from a day trekking in the woods and you’ll be ravenous. And you’ll want to eat everything in sight. That’s just what we want to avoid, so go easy on the exercise, especially at first.

Walking doesn’t burn many calories compared to running or swimming. Believe it or not, it’s estimated that that you need to walk 120 miles to burn off a pound of fat. That doesn’t mean you shouldn’t go out walking though, it gets you out of the house, active and away from food.

But there are things you can do. As I pointed out in the How to Eat section above, it can be instructive to learn from the experts. Now, I don’t want to be controversial here, but there is a particular category of people who have learned a whole series of techniques to burn off energy.

Anorexics. As you are probably well aware, anorexia is a sometimes-fatal medical condition that affects mainly teenage girls and young women. They can sometimes starve themselves to death. Because of a serious distortion of their body image, they delude themselves into thinking that they are always too fat.

Even when they may be perhaps 50% of their proper body weight and skeletally thin, their own view of their own body is ‘too fat’. When medics attempt to help them by getting them to eat more, a canny anorexia will burn off that extra energy by ‘jiggling’.

And that’s what I want you to do. Instead of sitting completely stationary in front of the TV, jiggle your arms and legs, your hands and your feet. Try to keep them moving all the time.

Other people in the room might find it annoying but that’s their problem, not yours. Keep jiggling as much as you can (although not if you’re attending a job interview). You’ll be burning off calories all the time.

Another anorexic’s trick is to stand all the time rather than sit. The muscular effort involved with standing is all good calorie-burning activity and much better than just flopping down in a chair.

When you’re watching TV or reading the paper, stand at a table and keep moving around a little. I realize that if you’re really fat then standing up for long periods might be painful for your joints. You know your own situation – do what you can. Try alternating between jiggling and standing if that suits you.

Try these too:

Park the car three blocks from wherever it is you’re going. Those extra yards, there and back, will all add up.

Go for a walk at lunchtime, don’t sit in the office.

Take the dog for a walk. And if you don‘t have a dog, offer to take the neighbor’s dog instead.

Unless you’re on the fiftieth floor, use the stairs, not the elevator. And if you do work on the fiftieth floor, get out or the elevator on the forty-fifth.

Play-fight with your kids – they can take all the ‘punishment’ you can dish out.

After a couple of weeks of this extra activity you’ll feel your fitness begin to improve. In which case get out to the forty-third floor or park six blocks away. This isn’t rocket science, just do whatever you can to increase your activity levels.

A word of warning though, all this extra activity is going to increase your hunger levels. You need to be on guard against this. Losing weight and dealing with the hunger pangs is hard enough without adding another layer of difficulty on top by pushing yourself too hard.

Just take things steadily here; this is a long-term project, as I keep saying. In fact, the ultimate goal is to get you to change your attitude to food for the rest of your life. The new way that I’m trying to teach you here will become the norm, and you’ll be able to look back on this period in your life when you got fat as an aberration.

Take Away Message from Step Ten

Trying to do lots of deliberate exercise from day one is likely to be counterproductive. You’ll just end up wanting to eat more. Instead, simply incorporate a bit of extra walking and other activities into your day to begin to build up your fitness. Then you can join the gym, if you want, once you’re in the right condition to do so.

Regards, Coyalita

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