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Where to start to lose weight and get fit .pdf

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Where to start to lose
weight and get fit?
After boarding at the last post the basics of food clean, today we finally got to the final installment of
the series "Where to start to lose weight and get fit," I have called "Roadmap to start exercising".
If we intend to get in shape we cannot forget of course the part devoted to physical activity and so this
post. As the name implies, it is a roadmap aimed at people who either have not exercised ever or for a
long time without it. If you are a person used to exercising, you probably seem all very obvious, although
the same can find something useful or you happen to make your own contribution in the comments. So
here we go!
Why is it so important to exercise?
If you remember the post abs are made in the kitchen, you will remember that I told you that food is
essential, even more exercise to get results in terms of your appearance. Therefore, this may make you
think that what the hell you going to waste your time then losing my shirt if it is to eat well enough. Well
here I leave a few reasons, though of course there are many more.
1. Make exercise burns calories, which combined with a balanced diet it makes you lose weight
faster. Not only that, exercise prevents when look like a lot of squishy jelly because your muscles
will be firmer.
2. Exercise makes you sweat, which helps to eliminate toxins.
3. Exercise makes your pituitary gland to secrete endorphin (beta-endorphins) a state of joy and /
or relaxation. That is why research on depression and its treatment, physical exercise is a factor
taken into account.
4. Exercise increases bone density, which means stronger and less risk of osteoporosis and bone
lesions bones.
5. Exercise increases our strength and endurance which benefits us in combating a disease, injury,
protect our internal organs in case of accident or just deal with our daily lives.
6. Exercise helps to improve our posture and our muscle tone, two essential factors to get rid of
back pain.
Now that you are clear why you should ask yourself seriously start doing some exercise, play wonder:
What kinds of exercise do?

This question is not easy to answer and deserves a whole post (or more) to do so. But for now, I'm going
to reduce the maximum simplicity because we are now with the basics, with where to start, and do not
want complex explanations:
If you have not exercised rarely, if ever, start with something you have fun and motivate you. That does
not require too much effort but gives you room for and thus do not fall into apathy and boredom. We all
need challenges that stimulate us.
The point is to build a new habit, exercise, and can make it easier if you fun and make you feel good.
Getting fit does not have to be synonymous with suffering.

Where to start to lose weight and get fit? You can dance, swimming, cycling, walking, skipping, rowing,
running, lifting weights, playing frisky, do aerobics, Pilates, yoga, tennis, paddle tennis, climbing, hiking
... there are hundreds of options. You just need to find the one that suits you and your preferences.
What do you know not how to decide? Then try to answer these questions:

Do I have any type of injury or illness to consider?
How much money am I willing to spend?
How much time a day and the week I spend?
What facilities or areas of sport have close to home or work?
I will practice only / a friend / herself as a team?
Long it requires little or no equipment?
Do I need to learn from an expert?

Answer these questions honestly and see eliminating what does not suit your answers. For example, if
you like exercising on your own, there is no point you'll probably go for a team sport. If you can only
spend half an hour a day, for example, it would not be very successful fetch a physical activity that
requires you scroll far or for long enough that you need swimming.
What you should know about before you start exercising?

If you've never exercised before, or you do not at least since you were in high school, you should keep
certain things in mind before starting.
a) Check with your doctor, especially if you have some type of injury or disease that may be by
some kind of physical activity. For example, if you normally have knee pain, running can make it
a poor choice for you.
b) If you have the chance, do yourself a stress test, a test done to see the heart's response to the
progressive exercise. If you wear long without exercise, your heart may not be used to pump
blood at a rate as fast and prolonged increase thereof can give you a good scare.
c) Equip yourself with appropriate clothing and footwear. And by this I do not mean to go in the
latest fashion, of course. As I tell you in the Guide for novice hikers, footwear, particularly, it is
vital to prevent injury, injuries and unnecessary pain. As for the clothes, which are comfortable
and breathable materials?
d) Grab a heart rate monitor. The heart rate monitor is a small electronic device like a watch
(depending on the model may be accompanied by a band or ribbon that fits in the chest area)
and allows you to monitor your heart rate. This is very useful to avoid reaching a dangerous
level of pulsations and to go see your progress. Also today you can find very cheap models in
supermarkets or over the network.
e) Become a plan and tracks. It is important to be aware of where parties and what goals you want
to achieve. Although you may seem silly, something as simple as seeing that in two weeks you
have been able to increase your time running in 5 minutes, or your keystrokes not raises much,
is an incredible motivation. However, if no fixed targets and do not bring a track, you may at first
glance not appreciate your improvements, you lose heart and tempted to abandon. Something
you can do (for example I've done it many times in my workouts) is going track of your progress
in a notebook, your phone or your computer. Whether your weights, as long as you run, your
actions, you wake kilos, etc. All it is depending on the goals you've proposed.

What consider once I start exercising?
1) The key is consistency
It is better that you spend half an hour every day of the week as you can, that you spend 3 hours 1 to 2
days. First, because the impact that exercise can have both in your body if you are not used can be
harmful and, second, because as we have said several times, what counts is what you do most of your
2) Your Safety First
Make a physical effort, especially when you're not used is not comfortable, but there is a big difference
discomfort and pain. If pain, appears. Do not force. It may be somewhat isolated due to a bad day, tired
or whatever, but it can also be something more serious. And this is something that you say this from
experience; go when pain does not bring good consequences.
3) Eat well
Even if you started exercising to lose weight, you should eat right. No feed you will start to feel tired and
fatigued almost constantly, with low mood or mood swings and little desire to exercise.

4) Heat
It is a way to start preparing your body for the stress it will submit.
5) To stretch or not stretch
On the issue of stretch, this is a very touchy subject and I will not be the one to tell you "this is right"
because there is a great diversity of opinion among athletes, coaches, publications and scientific studies.
In recent years, the trend to come more personal listening and reading coaches in some studies and
articles is that stretching before (or after) the exercise has no effect on reducing injuries or may even be
harmful, especially in the case of stretching before exercise.
Personally, I try to listen to my body, which leads me to never stretch "cold", before having done some
exercise, because I feel too much tension and stiffness in muscles. However, they stretch after a
workout, and it made a light string is like yoga because I like to stretch. I recommend walking cautiously
with this matter carefully and listen to your body and distrusts who give you a definite answer on this
issue because neither science agrees on this.
6) Stay hydrated
It is important that during exercise you stay hydrated / a, especially if you are staying a long time or if
you realize where there are high temperatures. However, beware that drinking too much can not only
because you discomfort and nausea from the movement of fluid in the stomach, but also the excess
water is harmful for our body.
7) Forget energy drinks
Seriously, do not drink energy drinks either before, during or after exercise. Energy drinks are for people
performing intense physical activity over a period of time, need to recover electrolytes and it is clear
why and how the drink. You, you're starting to exercise and above want to lose some weight, do not
help you. If you need energy before training, take a fruit, make sure your daily caloric intake is
appropriate and rest.
8) Rest
Rest is the time when our body is recovered and regenerated. The exercise does not make sense
without the rest because you would not give your body a chance to recover from the stress that has
been submitted. So get enough sleep.
As far we've come. There have been five posts to have a clearer idea of? Where you should start to lose
weight and get fit. Of course, there are many other things have to learn, but my intention with these
posts is that you have the basics clear.
There is no better time to start than today, so do not be late again, because every little action counts.
For me, for example, something as small as you share is post, has a lot.
Article source: http://www.best-weightlossdiet.com/where-to-start-to-lose-weight-and-get-fit.html

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