Health and Wellness
It takes 3,500 calories to equal one pound of body weight. Generally, dieters dump an average of 1,000 calories per day in an effort to lose 2 pounds of body fat per week.
A two-pound per week weight loss is awesome! To see how much two pounds weighs, lift the wart off your mother-in-law's chin.
As a note, you should never go below 1,200 calories per day without your doctor's approval. If you are in need of losing a lot of weight, you may require more calories, so you'll definitely need to check in with your doctor before proceeding on any diet plan.
When it comes to cardio, it's up to you and your goals how much you do and how often. For weight loss, most experts recommend 60 or more minutes of moderate intensity activity most days of the week, but if you're a beginner, you may need to start at a lower level of exercise. For beginners, you might start with three days of cardio exercise for 20 or more minutes, adding time each week. If you're an intermediate or advanced exerciser, you can do cardio anywhere from 4 to 6 days a week, keeping in mind that varying your workouts and doing different activities, intensities and durations will offer great weight loss results
BMI or Body Mass Index is a measurement of body fat based on height and weight. This index is more valuable than looking at yourself on the scale and saying you want to loose 20 lbs. The question is; am I already at a healthy weight or is your weight such that too strenuous of activity may cause you more injury. Check your BMI by using this link.
http://www.nhlbisupport.com/bmi/
My weight as of this morning is 206 lb and my height is 6’0 ft tall. My BMI is 27.9 and I am listed as overweight. You will feel good about dropping BMI but bad if you loose 10 lb and don’t see it in the mirror. Dr’s use BMI to determine your risks for heart and stroke, for high blood pressure likelihood and for your risk of getting diabetes.
Understanding your core
Your body's core — the area around your trunk and pelvis — is where your center of gravity is located. A strong core gives you:
• Increased protection and "bracing" for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements
When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.
A weak core can make you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.
Strengthening your core
Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Basic exercises that will enhance your core fitness include the:
• Bridge
• Abdominal crunch or sit-up
• Plank
• Quadruped
A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball. Balancing on these oversized, inflated balls requires that you focus on using your core muscles for support.
Getting the most from your workout
It's important to do your core exercises at least three times a week. For optimal results, remember to:
• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You'll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it's better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.
• Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it's a good idea to have a fitness trainer or physical therapist help you perfect your technique.
Keep in mind that strengthening workouts — even core strengthening — are just one part of a complete fitness program. Include aerobic exercise and flexibility training to round out your regimen.
