Weight Loss

Hello everyone it's Chel! 
♡→！How was Valentine's Day!? White Day? New Year, Christmas, or St. Patty's or whatever holiday passed!! Hope everyone is doing well, and had a wonderful holiday over the winter and Spring Break!! I bet everyone had to have eaten at least some delicious dish during the holidays. So your probably full of life or maybe a bit more than that. You might have also realized that your clothes are a bit to tight. So now your like; "(╯°□°）╯ shoot it's almost the end of the school year, FINALS!!, OMG! It's almost freakin summer too!! Σ(ﾟдﾟlll)"

 >> Everyone tries to look their best during summer especially if you are going to wear a bathing suit, though you also need to look at it, as a new start and a new you, trying to be a healthier person, not just to look good.

 

So now you are now motivated to lose weight right? I mean if you are reading this then that means you are trying to make an effort into losing weight. Stop the excuses of not having enough time, we always have time, if not make time!! 10 minutes helps a whole lot!! Or the, "I Don't have the equipment like weights, bike, etc." Yeah none of that! If you pass the excuses phase...

Wonderful job!!
Give your self a pat in the back, you can also say that you even made it to the first check point!

Step 0: Basics...

Now that you are extremely motivated you are wondering what do I do now, where do I start, and maybe reverting back to the excuses, give your self a hard slap.  ヽ(｀Д´#)ﾉ
Here's some knowledge that you might want to know and how much you need to work for to reach your goal and to maintain your goal. It's a whole lot easy to gain weight but loosing it well it's HELL! （ಠ_ಠ）
Especially if you are one of the unlucky one's that is not so lucky with their metabolism. 
 ︵ ლ(ಠ益ಠლ)

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.  Before we start though; make sure to weight yourself in order to have an idea on how much you need to lose (in a healthy way), and keep track of your weight.

 

The Basics (๑￫ܫ￩๑)

First, you should understand the components of fitness before you get started. In other words the fancy words used in fitness. The following should be included in any fitness routine:

1. Cardio endurance- How well your heart and lungs work to supply your body with oxygen during your workout.
Example: How well you're breathing after chasing your terrified dog around the yard before stuffing him into the tub for a bath.

2. Muscular Endurance - How long you can hold a position or repeat a movement.
Example: Carrying 8 bags of groceries, plus a tired child, up 3 flights of stairs and into the kitchen without dropping them.

3. Muscular Strength - Your ability to lift the heaviest weight you can, one time.
Example: The strength required to shove your spouse over in an attempt to stifle the chainsaw-like snoring.

4. Flexibility - How limber you are.
Example: You're ability to reach the top shelf of your bookcase for a quick dust.

5. Body Composition - the proportion of fat compared to bone and muscle. Example: Having a healthy percentage of muscle and fat in your body.

This all adds up to the fact that you should be doing cardio exercise,resistance training, stretching and eating a healthy diet. Oh, you already knew that? Then you're ready to get started.

Here is a small example on someones daily eaten habits and switches that can make a huge effect!

Instead of...	Do this...
An afternoon Coke	Drink a glass of water. (calories saved: 97)
An Egg McMuffin	Eat a small whole wheat bagel +1 Tbsp of peanut butter (calories saved: 185)
Using your break to eat sweets	Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button	Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching TV after work	Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-pound person)



So now you have an idea food and even learned a few fancy words! 
Below is a step by step process for getting started.

Step 1: How Much Exercise Do You Really Need? ＼( ^o^)／  


Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you're a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Easy right!

Here are some basic exercises that you can do to help you lose weight.

• It may be a long time since you’ve picked up a jump rope, but believe it or not, jump rope is a highly effective cardio workout! Just 15 minutes of jump rope is a great substitute for a full-body cardio workout. Let’s look at some different techniques to make your jump rope workout a little more interesting…
  Jump Rope Techniques Basic Jump – If you’re looking for some tips on basic jump rope technique, here it is. Start each jump with a slight bend in your knees. Hold the jump rope at hip or waist height, palms facing body. Use the balls of your feet to push yourself off the ground in every jump, while trying not to engage in bouncing movements. Make sure you keep your back straight and your abs engaged. Jump just enough to clear the rope with each pass. Alternating Feet – Follow the same rules as the basic jump, but with each jump, only land on one foot at a time. Alternate between each foot with every jump. Combination Jump – For this technique, you’ll simply rotate between the basic jump and a single-foot jump. It goes like this: both feet, left foot, both feet, right foot, both feet, etc. High Jump – This is a high intensity twist on the alternating feet jump. As your right foot hits the ground, bring your left knee as high as you can, pulling it into your abdomen. Alternate between sides as you jump. The 15-Minute Jump Rope Workout
  Now let’s look at how you can combine these techniques into a powerful 15-minute jump rope workout!
  • 1 minute: slow pace basic jump (warm up)
  • 2 minutes: moderate pace basic jump
  • 2 minutes: moderate pace alternating feet
  • 2 minutes: fast pace combination jump
  • 3 minutes: moderate pace basic jump
  • 2 minutes: moderate pace high jump
  • 2 minute: fast pace basic jump
  • 1 minute: slow pace basic jump (cool down)
• If you would like to try jumping 150 times first then take a 30 second break then again another 150 times again. A very good way to start especially for those who are starting, like first time ever, a couple of our friends did this instead since the workout plan above is still a bit hard on them, this was the easiest plan, Aya jumps rope not by minutes but more like counts every jump, every morning she runs 5k, but whenever she is unable too. Due to work or school, she just jumps rope (besides the fact she's in martial arts class whenever she can), she started by doing 150 X 2 ( I meant she jumps 150 times morning and again at night), then the next week after ( or in your case how you feel!) she did 250 X 2 and kept on increasing. Now she does 2000, seems like a lot but your body will be able to adapt and get used to it. In my opinion this is an awesome workout!! It's a great way to get a quick sweat when you have no time!

Running

Next up is Running! Sticking to a training schedule is a simple way to stay motivated to run. You'll know exactly what you need to do every day and each run builds on the next, so it's much harder to postpone or skip workouts. 

Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you're new to running, here are beginner training schedules to check out:

• 4 Weeks to Run One Mile - for those brand-new to running.
• 3 Weeks to a 30-Minute Running Habit - for beginners who can run for a minute.
• 4 Weeks to Run Two Miles - for beginners who can run at least a half mile.
• 5K Run/Walk Training Schedule - for beginners who can run for 5 minutes at a time.
• 5K Beginner Runner Training Schedule - for beginners who can run at least one mile.
• More Training Schedules- if none of the above schedules work for you. 

 

Aya and I we always try do 5K Monday- Friday whenever we are able to, weekends are our days off. It's a good way to take a small break!

FYI!! (ﾉ´∀｀*)ﾉ 

MUSIC!! Get some motivational music!! If it's "Eye of the Tiger" or "Under and over it", it can even be some techno music!! Whatever floats your boat do it!! It makes you run more, gets you pumped and moving for a longer period of time!!

Yoga

Highly recommend! Though Aya never wants to participate, she only does when I have to drag he with me at times but I truly love it, a very good way to relax your body!!!





So what we learned today is that, you have to figure out how to fit each of those components into your life.

1. Cardio. The general rule is to get at least 20 minutes of cardio exercise three times a week. This can be any activity that elevates your heart rate into your training zone. First, figure out your THR (target heart rate) and then choose activities that will get you in that zone. This can include anything from walking the dog to weeding the garden. If you're interested in calorie expenditure, visit the calorie calculator to find out how many calories you're burning. 
2. Resistance Training. Lifting weights increases your muscle mass which, in turn, helps to raise your metabolism so you burn more calories every day. It also helps build bone density. You don't need a bodybuilding routine; just a simple total body workout twice a week will do. For detailed information about resistance training, check out Weight Training 101.
3. Stretching. Now, you're walking, you're lifting and you're feeling great. Don't forget to stretch Flexibility is important because it helps prevent injury. Not only that, stretching helps you relax, increases your coordination, and, best of all, it feels really good.  

Tips and Tricks (´＾ω＾｀)

1. Keeping track of your workouts can help you be more consistent.
2. Find a workout buddy to keep you motivated or exercise with your family members.
3. Get professional advice from a personal trainer or nutritionist. Starting out on the right foot can make exercise more effective and more fun.
4. Be active. It doesn't have to be in a health club or an aerobics class and you don't have to wear special clothes or perform complicated activities. It is as simple as making a choice. Will you park right next to the door at work today or will you walk a few extra feet? Will you take a walk after work or sit down and have a drink? Will you wash the car on Saturday or sleep in? Every day you have the option of being more active.
5. Focus on the good things. The more you get your body moving, the more energy you'll have to fulfill your daily obligations. Exercise also helps you sleep better, and it keeps you alert all day long so it's much easier to impress your boss with how smart you are.
6. Be consistent. Stick with it and you'll see results.
7. Reward yourself with a massage, a weekend vacation or new workout gear/clothes.

Daily Exercise Checklist (Suggestions) ( ≖‿≖)

• Get up 10 minutes early for a walk.
• Park your car at the end of the parking lot.(People please stay safe!!!)
• Get up every hour for a five minute walk.(You can do this when you are watching TV, walk around your house whenever theirs a commercial, and repeat.)
• Take the stairs one time during the day.
• Make your dog happy: take him for a long walk.

 

So hopefully this might help you in motivation, or just simply getting some ideas on how to properly exercises i mean, you don't even have to do all the above just by walking 10mins a day is already a huge step. Trust me. Also watch what you eat, control how much you it as well, don't over do it. Also see a doctor and ask what are some exercises you can and cannot do. So be safe everyone, and study hard for finals, especially if you are failing immensely, or your at the border line, of failing or passing! Take time to study!!! Happy Spring!!