Wellness Dietitian

Why do most men and women have stomach fats and love handles, which are so hard to get rid of? Today most of us are having a lifestyle whereby we move from our bed to the breakfast table. Within minutes, we are off to our car seat and go to work. From the office, we move from our office chair to the lunch table and back to our office chair again. Before long, we are back to the dining table, to the living room couch, and back to bed again.
Due to our daily obligations of work and home, we are often tied to our chairs and derive us from exercising. As studies have shown that the main reason for obesity is not caused by eating too much, it is because we seldom move around. Therefore, it is extremely important for us to move around if we want to get rid of stomach fats and our love handles.
However, to effectively lose your stomach fats and love handles, other than just exercising, you still need to maintain a healthy diet. Although occasional jogging every now and then allows you to lose a few pounds, you will gain back the weight in a matter of days if you do not maintain a healthy diet.
Therefore, you need to exercise regularly so as to maintain a good shape and keep your body free from those stomach fats and love handles. Here are some things that you should to every day so as to make sure that you get the exercise that you need:
1. Get Enough Sleep. Maintaining a good body clock is important if you want to lose weight. Make sure that you get adequate sleep so that you will have enough rest to wake up a little earlier in the morning to work out in the gym or park. Studies also show that people who are tired tend to eat more so make sure that you do not fall victim to this habit.
2. Walk at least 30 minutes every day. Walking is the easiest exercise of all and will prove very beneficial to your health and weight if you can at least walk 30 minutes every day. If you do not have time for jogging, try to have at least 30 minutes of brisk walking 5 times a week.
3. Jog for 30 minutes at least twice every week. Jogging is the fastest way to lose some fats and you need to jog for at least 30 minutes in order to get your fats burning. If the weather is not good, it is advisable you visit the gym and run on the treadmill.
4. Plan out a good exercise timetable. One of the reasons why so many of us do not have time to exercise is because we do not have a proper timetable allocated for exercising. Draft out an exercise timetable and show it to your friends, so as to maintain your commitment in it. If you are someone who is always backing out at the last minute when it is time to exercise, you should always ask a friend to exercise with you. This will make you feel responsible to turn out for exercising.
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Well, they both work. Yep thats right diet fat loss and exercise fat loss are possible. I don’t blame you for being confused. Lets face it there are so many voices in the weight loss industry all shouting advice and it seems like much of it contradicts itself. One of the most common pieces of advice is that diets don’t work. While there is some truth to that i.e. ONLY changing your eating habits will eventually fail due to your metabolism slowing down, your willpower running dry, whatever… It is however misleading because diet fat loss is not only possible, its fast. It just wont last long if thats all you do. In short diet fat loss is quick and easy but fleeting. Exercise fat loss is more difficult but much more permanent.
Yes its true, fat loss weight also comes with a loss of lean body mass when dieting is used alone. Nonetheless dieting is a useful tool in achieving short term fat loss weight. Short term?? What good is that?? Well, on its own its not worth much. A good fat loss workout would be much more effective longterm. But we all know that gyms can be an intimidating environment. A diet fat loss weight of 10-15lbs might be just the confidence booster you need to get into the gym and stick to an effective fat loss workout.
Basically, for true long term fat loss, you need both. Diet fat loss is a great way to start. It is a fast and easy way to take control of your fat loss weight and truly everything fat know loss need. Now take that momentum and focus on exercise fat loss and you’re on your way.
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Nowadays people are becoming increasingly aware of their health. More and more people, therefore, are taking help of fitness programs. There are hundreds of fitness experts available in almost every city. Gymnasiums are everywhere. People have realized that staying healthy is not only about looking good; it is also about preventing the occurrence of heart diseases.
Our day to day routines are so complex that we may have trouble finding time to spend taking care of our body. Spending time at the gym helps out, but is this enough to develop your body? If you spend time at the gym but fail to properly structure your routine and eating habits so your body can respond to your work, you will never build muscle.
If you really want to build muscle and burn fat, you have to consider two very important things first. First, the most important is that you have to change your diet. Food gives energy to your body, and if you don’t eat proper food you’ll never gain muscle.
In order to gain muscle mass, one must train with weights in their workout schedule. It is absolutely essential. The physiques of professional bodybuilders are amazing due to the fact they exercise properly along with their ‘huge’ eating habits. Which would be the best type of exercise and diet for gaining muscle mass and burning fat?
In order to build muscle mass, you must create a exercise regimen that focuses on one of the eight major parts of the body. Those eight target areas are the chest, back, shoulders, triceps, biceps, legs, forearms, and the abdominals. However, it is worth noting that strenuous training does not result in bigger muscles and less fat. Instead, focus on cardiovascular exercises after a workout in order to meet you muscle building goals.
Two grams of protein per kg of body-weight must be consumed everyday. Carbohydrates must also be taken in proper amounts if one has to build muscle and burn fat. Chicken breasts, eggs, whey protein, soybeans, olive oil, curd, green vegetables, oatmeal and brown rice are important if you want to build muscle and burn fat. Foods high in fat-content (like butter, red-meat, vegetable oils, junk foods etc.) must be avoided.
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We are all aware of the pressure society places on people to meet or to strive for perceived physical “perfection.” Although it’s common to read about women working on their figures or features, many men feel the same need to diet and to workout. A bulked-up physique has become a standard criteria for male attractiveness leading some men to take steroids and even to seek body-building cosmetic implants in their chests and arms. According to the American Society of Plastic Surgeons, pectoral implant surgery was performed 409 times in 2006, an increase of 99 percent from the previous year.
Beginning in the 1980s societal perceptions of what makes the male physique attractive changed from the ideal of the trim, suave Hollywood stars of the 1940s to the ripped action heroes of the modern cinema. A sculpted, rugged chest is now seen as conveying strength, good health, power and virility. Most men, through hard work in the gym, can build that kind of chest. Others can’t and for them, pectoral implants are a rapidly attractive option at a cost of anywhere from $7,000 to $12,000 for the procedure.
The silicone implants themselves are made by Allied Biomedicals and cost approximately $1,600 per pair. There are two basic shape configurations and a range of five sizes. Unlike breast implants for women, pectoral devices have a semi-solid feel meant to mimic well-developed muscle. The implants have been on the market for approximately 20 years and similar prosthetics are available to shape and enlarge the biceps and triceps. (Although usually chosen as a personal augmentation, the implants are also routinely used to correct chest deformities and as such perform a reconstructive medical purpose as well as a cosmetic one.)
To place the pectoral implants, the surgeon makes an incision in the armpit that will subsequently be disguised by the underarm hair. Typically the cut is two to three inches in length, allowing the surgeon access to an area under the muscle that is free of both nerves and blood vessels. The implant is folded in half before being inserted and positioned between the pectoral muscles. After the incision is closed, recovery takes approximately two weeks with tolerable discomfort. Most patients report a heavy, stiff sensation that lasts a few days. Exercise and sports should be avoided for two to six weeks after the surgery and patients may need to get used to actually feeling the edge of the implants at the extreme edge of their range of motion.
Potential post-surgical complications include infection, which effects approximately 1 percent of patients. This may result in a need to remove the effected implant with a subsequent wait of six months before another implant can be positioned. If noticeable migration or displacement of an implant occurs, a second surgery will be required to reposition the device. A degree of chest bruising is to be expected and should disappear after two to three weeks. In about 1 percent of patients numbness may occur in the upper arm and it is possible to lose sensation in one or both nipples. This may be temporary or permanent. In some cases pockets of fluid may also form. If unabsorbed by the body, the fluid may need to be drained away.
Pectoral implants still represent a specialized niche in the field of cosmetic surgery and heretofore have been heavily associated with the gay community. Of the 11.5 million cosmetic procedures performed in 2006, 1 million were on men, with eyelid surgery, liposuction, and the removal of excess breast tissue leading the surgical list. Chest implants are, however, growing in popularity across the male population as a viable means of gaining the chiseled chest definition that society seems to demand of “manly” men today.
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Why Cutting Exercises Are a Fat Loss Myth
High repetition sets do not get you cut.
This is a myth, and there’s a much better way to sculpt your body, get ripped, and finally achieve the elusive 6-pack.
But again, let me repeat, you won’t succeed with high-repetition sets using light weights. And don’t even worry about the “pump”, but that’s another article for another day.
To get ripped, its all about nutrition and intensity. We want to be able to see our well-earned muscles and our 6-pack abs.
And that’s why we get lured into the belief of the cutting exercises. Because it causes a burn in our muscles, we generally think, hey, this must be burning fat. But it’s not! It’s just a fatiguing sensation.
If you are using a high-rep, cutting program, I doubt you are getting the results you want. You don’t need to be in the gym too long.
There is a better way to burn fat. A faster way. And a smarter way. It doesn’t involve “toning” workouts or “Cutting exercises”. What you need to do for fat loss, and getting cut, is to focus on the same exercises that helped you build muscle in the first place.
So forget the pec-dec, and stick with dumbell presses. Say goodbye to leg extensions, and keep using squats and lunges. Next up is the shocker! We don’t need long slow cardio workouts either!
Instead, we’ll use interval training to burn fat and boost our metabolism in less than half the time as a normal cardio workout. Only 20 minutes of interval training done 3 times per week resulted in weight loss in one Australian study.
On the other hand, three 40-minute cardio sessions did not cause any weight loss in the same study. Shocking results, but it just goes to show you the power of intensity.
You need to stick with the intensity for both lifting and “cardio” to get maximum results. That means saying goodbye to light weights and high reps and long slow cardio. Goodbye, nice to know you! Okay, so what is going to bring you the results and “cut” body you want?
First, you need the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the most important factor for fat burning and getting cut.
If your nutrition sucks, and you eat fast food or skip meals, you are in big trouble. There is no workout good enough to overcome bad nutrition. Next, focus on multi-muscle strength exercises and finish with interval training to burn more calories out of the gym.
Basic exercises such as squats, pushes, rows, and pulls done for 3-4 sets of 8 repetitions. If you did a squat, a press, and a row in each workout, and then did intervals, you’d get ripped if your nutrition was good. Keep it incredibly simple, but intense.
Forget about slow boring cardio. You need to do short burst exercise instead. That’s all you need for a better body, ripped abs, and a cut physique.
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I think you will be surprised to know the answer is not sit-ups, crunches, or any of the other traditional ab exercises we have all been taught work. These ab workouts just do not raise your metabolism enough to create any real fat loss.
As an athlete and trainer I am often asked what are the best exercises and/or workouts for shedding stomach fat and getting true six pack abs. The brutal truth of the matter is that most people, who have a fat stomach, are looking for that miracle exercise that will strip the fat off quickly and easily, and I am sorry to say, that magical miracle exercise just does not exist, and yes, it does take a lot of effort.
Bottom line is if you want to lose your fat stomach, you are probably going about it the wrong way. You will not lose your gut by doing traditional ab workouts.
You must stop wasting your time focusing on traditional ab exercises to lose fat from your stomach.
The name of the game for abdominal fat loss is to concentrate on full body workouts that will set your metabolism fire. Focus on exercises like squats, lunges, deadlifts, clean and presses, snatches, presses and pulls, mountain climbers, sprinting, etc.
Please keep in mind, I do recommend core and ab exercises as a part of any workout routine, I just do not focus the workout on ab exercises, particularly for fat loss.
The next aspect of abdominal fat loss is the most important aspect, and that is nutrition. Yes, eating right is critical. When it comes to fat loss, it has been said that only 20% of the formula is the exercise part, 80% is eating right.
To clear the air about how to lose stomach fat
Stop wasting time on traditional ab exercises and all those absolutely worthless abdominal machines you see advertised on TV. Instead get to the gym and go to work doing high intensity full body exercises in combination with a healthy diet.
Go to http://www.quickrippedabs.com and pick up a free fat loss report and metabolic rate calculator.
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Gyms today have become very popular owing to the great physical and psychological benefits they offer to people. However, one should be cautious while choosing a gym.
Only a few people can afford to buy the expensive fitness equipment such as multi station treadmills, stair steppers and stretching bars that are found in gyms.
Today most hi-tech gyms offer a variety of exercise activities ranging from racquetball and tennis courts to Olympic sized swimming pools, saunas, spas, rock climbing and even jai lai courts that are in vogue these days. Jai Lai is a Spanish high intensity racquetball game that is played with a curved racquet.
It isn’t possible to enjoy all these facilities from home unless one is very wealthy. Another advantage of going to the gym is that you can seek professional advice from the experienced fitness professionals and trainers. They can guide you during weight training sessions as well as offer useful dietary information and health tips.
Even members of the gym can be extremely knowledgeable. Those who are particular about maintaining optimal health and remaining fit and trim often make the time to hit the gym so don’t be surprised to find doctors, nutritionists and aerobics instructors among the clientele.
Another reason why gyms are a good option is because they provide you with an opportunity to socialize and exercise together with friends or in groups so that the exercise routine doesn’t seem monotonous. This helps to build social contacts and encourage oneself to exercise on a daily basis.
There are however certain drawbacks of attending gyms as well. The biggest disadvantage is that gym membership is quite expensive. One can pay per session, per month or on a yearly basis. Paying per session usually works out to be rather expensive but can be a good option for people who are just visiting the city.
The most commonly used membership is per month but this too can range anywhere between 30 to 300 dollars depending on the facilities offered by a particular gym. Sometimes gyms offer a trial work out period free of charge to attract prospective members.
Another problem is motivating oneself to actually go to the gym. In today’s fats faced society people lead such busy lives that they seldom have the time to goto the gym leave along exercise.
Gym equipment can at times seem rather unappealing if they are messy. Although most gym members are courteous enough to wipe the equipment after using it, nevertheless is important to look for a gym where the staff are alert enough to ensure that members keep the equipment clean.
Therefore one must weigh all the pros and cons and then decide whether they would like to join a gym or not. It is always recommended that one tries out a few gyms on a trial basis before finally committing themselves to becoming members of a specific one in the long term.
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Your initial answer to why you should exercise would probably be because you want to lose weight, look good, and feel better about yourself. While this is a common goal, there are far more benefits from exercising which go beyond looking good.
The human body is a mechanism that is constructed for exercise. The fact is that your body is constructed for rigorous exercise. Your body will continue to adapt over periods of time to the stresses that exercising will place on it. This will result in you getting stronger and fitter beyond what you may even think possible at the present time.
Weight loss is a great side effect of a good exercise programme. Other major benefits will include:
An increase in life expectancy due to the numerous health benefits that exercise will provide.
Exercising will reduce the risks of various cancers, heart diseases, and osteoporosis.
Exercise will increase your metabolic rate, allowing you to burn calories more effectively.
Exercise lowers the risk of high blood pressure and diabetes.
Exercising increases your energy levels and your ability to do things for longer without getting tired.
Exercising strengthens your heart so it doesn’t have to work as hard to pump blood through your body.
Exercising increases your lung capacity leading to greater oxygen intake. The more oxygen you can get into your body the more energetic you will feel.
Exercising increases your confidence and gives you a much better self image.
Exercising gives you the ability to be able to cope better with stress, anxiety, or depression.
Regular exercise helps you to sleep better.
As you can see there are many benefits to be gained from exercise apart from weight loss. Now if you put all these benefits together what have you got?
You have a stronger, fitter, healthier, and more energetic person who not only looks good but feels good. This is how most people want to be but very few people actually achieve this goal.
The hardest part of any exercise programme is taking the first step. People that have become used to a lifestyle based on little or no exercise and a diet of poor nutrition have become comfortable with that lifestyle.
They probably know that it is not a healthy lifestyle and a part of them wants to make changes. The problem is because people have been living in a certain way for a certain period of time, that lifestyle has become a habit. A habit that is often very difficult to change.
Often when people try to make changes they want and expect to see results very quickly. Your body is not constructed to change very quickly, so when people don’t see the results that they want, they usually tend to give up. Mentally and physically it just isn’t possible to treat your body in a certain way for a long period of time, and then expect it to adapt to something new in just a few weeks or months.
If you change your diet by making a large reduction in calories and start working out in the gym four or five times a week, you are setting yourself up for failure. You are trying to make your body do something which is alien to it and something it is not used to.
The results that such a change would bring would include sore muscles that would ache every time you moved, cravings for the foods that you are trying to give up, and your mind constantly screaming at you telling you that it is too hard. This will eventually result in you giving up with the thought that you are not capable of doing it.
You must remember that if you have not exercised in a long time, you must ease yourself into it slowly. You must allow your body the time it will need to adapt to the changes that you are trying to make.
You must also think about your perceptions of society. Forget all the images you see in magazines and television adverts of fit men and women showing of their 6 packs and lean bodies. Most of these people have great genetics, and have been exercising for a long time to get their bodies into the shape that they are in.
Then there are the celebrities who some people aspire to mimic. These celebrities have the money to hire personal trainers, they have the money to equip their homes with top class gym equipment, and they have the opportunity to feed themselves with the best food money can buy. If all this fails they then have the money to pay to have the fat sucked out of them through medical procedures.
You and these people have nothing in common. These people live in a different world to the rest of us, a world that you cannot hope to compete in. your focus should be on what you can do about yourself, and what you can do to improve yourself. Don’t feel bad because you can’t do 50 push ups and a 100 sit ups.
It’s obvious that you are not going to manage that if your lifestyle been one of little or no activity for a number of years. It doesn’t matter what you can do today. The point is that once you start doing something you will begin to improve and continue doing so on a weekly basis. It will only be a matter of time before you can manage to do 50 push ups and a 100 sit ups.
The thing is not to give up. Keep doing your exercises and keep adding a bit more over periods of time and the improvements will come. The improvements cannot fail to come, simply because your body is an entity that is made to adapt. This is a biological fact which cannot be denied.
Many people think that they are too old to begin exercising. This idea is one of the biggest myths that you will ever hear. Age is no barrier to exercise, no matter how old you are you are capable of making improvements.
The only difference between a 25 year old an a 50 year old will be the types of exercises that each can do. A 50 year olds body may have had more wear and tear than a 25 year old. There may be joint problems or certain aches and pains that will not allow the 50 year old to perform the same exercises that a 25 year old can do.
However this doesn’t need to be an obstacle because all that a 50 year old can do is to pick exercises that will avoid putting excessive strain on weaker areas. There are hundreds and hundreds of ways to get fitter; it is just a question of finding what is going to suit you.
When you are young you can get away with putting your body through an unhealthy lifestyle to a certain degree. Your body will be able to cope with almost anything that you throw at it because your muscles and your organs are still young and strong.
When you start getting older you naturally begin to lose muscle as each year goes by. Your muscles and tissues became less pliable, your metabolism slows down, and you are more prone to putting on weight. However there are ways to combat this deterioration through diet and exercise.
When many people reach their forties they often think that physically their best years are behind them, and begin to wind down. Thoughts of ‘I’m too old to exercise now’ or ‘I can’t do the things that I used to’ begin to fester. So they begin to take things easy, begin to gain weight, become weaker, lose flexibility and lose their fitness in general.
The fact is that it’s even more important to exercise when you are older. Naturally your body begins to slow down and you stop doing anything that may help you to reverse the situation. Exercising and having a good diet can slow down this deterioration to a large degree. Today there are people in their sixties and seventies who are still running marathons and keeping themselves alert, active, and fit.
It doesn’t make any difference as to who you are or how old you are, the fact remains that eating well and exercising can substantially improve the quality of your life.
At the end of the day you have two choices:
The first choice is to begin exercising and become more active. Don’t worry about what you are capable of at this moment. It doesn’t matter, the real point is to make a start and that if you keep going you will get better and better. The longer you continue exercising the fitter you will get and the more weight you will lose. That will be the consequences of choice number one.
The second choice is to do nothing and stay as you are. The only problem with this choice is that you will not stay as you are for long. You will gradually get worse, you will continue to put on weight, and you will continue to lose your health. The heavier and unhealthier you get, the harder your heart will have to work to keep you alive. On top of all this your self image and confidence will continue to erode. There is more than a strong possibility that you will be forced to take all sorts of medication when you are in your forties or fifties. Medication for high blood pressure, heart disease, diabetes, cholesterol levels and various other ailments.
Your skeletal frame will have been weakened because of all the weight you have had to carry for all those years. Your joints would have worn away resulting in constant pain. All these problems will restrict you in what you can or cannot do.
This may come across as a shock tactic as to what may happen if you don’t lose weight. Make no mistake; many of the problems that have been mentioned will be unavoidable if lifestyle changes are not made.
If you think that this situation sounds bad, think again, it can be worse. There will be many people who will not even reach their fifties. Cancer and heart diseases are rife in people with weight related problems. If by chance people survive cancers and heart attacks, many are left weak and often have to live on permanent medication. The quality of life that people in these situations will have is blatantly obvious. These are the consequences of choice number two.
These are the two choices open to you and ultimately the decision as to which choice you make will be yours. It will all depend on what you want for yourself; also think of what the impact of your choice will be on the people that are close to you.
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Find Out The Truth About Six Pack Abs and Discover Why Everything You’ve Been Doing Hasn’t Worked!
If you have done thousands of sit-ups and stomach crunches; spent hours in the gym doing cardio and ab machines; wasted money on the latest infomercial ab equipment; tried every diet around, and even succumbed to fat loss pills and you still do not have firm abs much less six pack abs… You need to check out The Truth About Six Pack Abs.
I’m guilty of all the above, but I recently found the answers to why it wasn’t working for me, and I was horrified to learn that many of the things I had been doing for was actually doing more harm that good!
So how is this information different from everything else out there? The Truth About Six Pack Abs was researched and developed by by Mike Geary. As a Certified Nutrition Specialist, Certified Personal Trainer (CPT), Mike is an authority on both nutrition and exercise. Most programs give you infomation on either nutrition or exercise. In The The Truth About Six Pack Abs, Mike shows you why both are important and why they should be used in conjunction with each other.
5 Things The Truth About Six Pack Abs won’t do for you:
The Truth About Six Pack Abs Program is not focused on abdominal exercises.
Instead, it is focused on burning off the extra fat that is covering them up without doing hours of cardio or starving yourself.
It does not use your typical boring, monotonous cardio routines. In fact, typical cardio exercise is not recommended at all.
Instead, The Truth About Six Pack Abs teaches you a special unique style of exercise selection, combination, and sequencing that gets even more powerful fat loss and muscle toning results than interval training!
The Truth About Six Pack Ads does not revolve around the use of supplements or “fat-loss” pills.
Instead, you will learn why REAL FOOD is ALWAYS better for you than processed supplements (as long as you choose the right foods).
It does not focus on using any of the fancy and expensive “abdominizer machines” or “ab gadgets”.
Instead, in The Truth About Six Pack Abs, you’ll learn why losing the fat that’s covering up your abs can only be accomplished with a smart nutritional program, and a well designed progressional training program that increases your metabolism and stimulates your fat-burning hormones within your body.
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Many people attempt to lose weight by cutting back on calories and changing the quality of their diets. While this is a vital part of the process of weight loss, it is only one half of the picture. Beginning an exercise program completes this picture and not only helps you to get where you want to be quicker, but is a necessary requirement to live a healthy life, so avoiding it could end up being a costly mistake.
While changing your diet and making a certain reduction in the calories that you eat will help you to lose weight, there are many things a reduction in calories will not do. It will not increase lung capacity, it will not strengthen your heart muscles, it will not increase endurance or strength, it will not give you that fabulous six-pack, and it will not give your body that healthy toned look. Eventually weight loss will grind to a halt through calorie reduction alone. Simply because you can only reduce calories so far, before it begins to have a negative impact on your health.
Believe it or not but your body is actually designed for movement and exercise. This is what you were born for and your body thrives on it, because it is natural for it to do so. Yet so many people are fearful of exercising. Many people find it very difficult to raise the motivation and determination required to exercise. The fact remains that you will be sabotaging your attempts at weight loss without exercising. One of the myths about exercising is that people believe that they will have to grunt and groan in a gym for long periods in gym to reach their goals. However this does not have to be the case. Try to push yourself beyond what you are capable of and you will in all likelihood give up anyway.
The people that do incorporate an exercise program into their weight loss goals, do so by rushing into doing too much too soon. This is what makes exercise so difficult to keep up. This is where the lack of motivation and fear will eventually stem from. Because people are under the impression that exercise is difficult, they will be wary of doing any.
It is well documented by fitness and exercise experts that exercise should be undertaken 3-4 times a week with each session lasting anything from 30 minutes to an hour. Because this is the advice people get, just the thought of it sends them into a mild form of shock and deters them from doing any. Now pay careful attention to the following statement. EXERCISE CAN BE AS EASY OR HARD AS YOU WANT IT TO BE. This is the answer to anybody’s problems about exercise.
If you are the type of person who has led a pretty inactive life for a number of years, clearly your fitness levels are going to be pretty low. So when you are told that you must exercise following conventional guidelines, you will obviously be concerned about your ability to follow such a program. This in turn will lead to certain levels of anxiety regarding exercise. Any motivation will vanish fairly quickly. Let’s face it; if you are not motivated to do something, you are not going to do it.
One of the human body’s greatest strength is its ability to adapt. Meaning that if you impose something on your body which it is just capable of handling, then it will adapt to do this until it becomes easy for it. If you begin an exercise program which is just enough to push you beyond what you are used to, your body will adapt to that. Then you push it a little more and your body will continue to adapt. You just continue doing it in this way and bit by bit you will get stronger and fitter. Your body will keep changing to cater for what you are doing.
Stop thinking about 1 hour sessions of exercise when you first start. Just start doing something which is going to stretch you beyond what you are used to. Start small, it does not matter where you start, even if it is only 5 minutes, it does not matter. The most important thing is that you do start somewhere. Once you have started add a minute or two the next time you do it. Add whatever you are comfortable with but always make sure you add something, as his will push your body a little more. This will be so much easier for your body and you. It is far better to reach a 30 minute workout after a month or so, rather than trying to do it all in the first week. Which may be too difficult for you and will lead you to give up.
Finally keep an exercise diary and write everything you do into it. How many, how long, and how often. This is really important because it gives you a visual record of where you began and how much improvement you have made. Regardless of whatever little exercise you start doing today, remember it is still more than what you were doing yesterday.
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