[SIZE="4"]Table of contents[/SIZE]
1. Dr. Oz's challenge
2. Introduction to fitness
3. Small steps
4. A bit of strain
5. Noticing progress
6. Keep it going!
7. Conclusion
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[SIZE="4"]Doctor Oz's challenge - [/SIZE]
I've been following Dr Oz's 'Just 10' challenge for about 2 weeks now and I've lost about 6 pounds, sure that may not seem like a lot but the small changes I've made to the normal routine I go through every single day allowed me to lose weight.
Here is challenge details : http://members.doctoroz.com/challenge/the-just-10-challenge
But the weight isn't what the challenge is completely about, yes you lose weight if needed but the real object is to live a better, healthier lifestyle and to stay fit and active.
[SIZE="4"]Introduction to fitness -[/SIZE]
But wait, what if you're already skinny?
Having a healthy body weight doesn't mean you're fit.
fit·ness (ftns)
n.
1. The state or condition of being fit; suitability or appropriateness.
2. Good health or physical condition, especially as the result of exercise and proper nutrition.
Being "fit" essentially means being able to perform well in a wide variety of physical exerting circumstances. For some people, it also means being able to "fit" into their favorite clothes. Either way, if you find yourself running out of breath when doing simple things like walking up a few stairs or playing catch, it's time to improve your physical condition. -Wiki
Wait.. so you mean even if I'm at my ideal size I'm still not fit?
It depends on how you carry out your daily activities, some people require less work to get and stay fit while others it may take more effort.
[SIZE="4"]Small steps -[/SIZE]
If you're not in the best of shape (need to lose weight)
don't start off by jumping on a treadmill and running all day.
Start off with small things first such as changes to your diet.
Small step 1 : [SIZE="3"]CUT OUT THE SODAS! [/SIZE]
How bad is soda? Your body doesn’t like soda. Soda pushes nutritious foods to the side.
- Sugar! Just talking about how much sugar is in a can of soda is less effective than visualizing it. One 12-ounce can contains about 9 teaspoons of added sugar. That's about a quarter cup. It's also about 150 empty calories. The average American drinks almost two of these each day so he or she is getting nearly a half-cup of sugar from soft drinks. Imagine spooning 18 teaspoons of sugar from the sugar bowl into a big glass of club soda, then adding a couple of drops of food coloring... would you drink it?
Diet sodas may be better in terms of calories and added sugar, however, the problem of nutrition remains. If you’re substituting diet soda for milk or 100% fruit juice in a balanced diet, then your diet will be deficient in the important nutrients these foods provide.
-Caffeine! Many sodas contain caffeine (colas and non-colas). Caffeine is not only addictive, but it can also cause adverse reactions such as insomnia, irritability and racing heartbeat.
Avoid the "added caffeine" drinks like Coca-Cola's Surge or Pepsi's Josta. Mountain Dew contains 55 milligrams of caffeine per 12-ounce can; Sunkist has 40, Coke 45, Pepsi 37, Sprite zero.
Let's get rid of all that sugary stuff, drink soda does more harm than good, it's nothing but empty calories.
Let's start off using a single can of Pepsi..
100 calories right? Doesn't look so bad?
[Image: http://i54.tinypic.com/24cy3ag.png]
Well let's try looking at it like this
[Image: http://i52.tinypic.com/2m6khsm.png]
27grams of sugar, there are 4.2 grams of sugar in a teaspoon
so if we do a little math
27/4.2 = 6.42
So in 8fl oz of soda you're shoveling 6.42 teaspoons of sugar into you're mouth.
[SIZE="2"]
But what about diet sodas, those are okay too right?[/SIZE]
Diet sodas may be better in terms of calories and added sugar, however, the problem of nutrition remains. If you’re substituting diet soda for milk or 100% fruit juice in a balanced diet, then your diet will be deficient in the important nutrients these foods provide.
Can I at least have juice?!
Most juices have large amounts of sugar and corn syrups,
there are some juices with little or none of this but normally they're expensive.
So what do I drink then?
WATER!
Small step 2 : [SIZE="3"]Say goodbye to junk food! [/SIZE]
You're bag of ruffles, candy and ice cream need to take a vacation for some time while you try to get in shape. unneeded sugars, salts and carbohydrates need to be kept an eye on, the best way to do this is eliminate them for a while.
ANOTHER TIP : Don't smoke or drink alcohol.
Smoking messes with hormones and can cause you to gain weight, especially for females.
Alcohol is filled with sugars, which brings us back to the soda thing.
[SIZE="4"]
Wait so you mean I can't ever have sweets again?! THAT'S NOT FAIR.
[/SIZE]
No no, you can reward yourself with snacks and treats but if your first goal is to lose weight you want to try to avoid them for a while.
Small step 3 : Put more exercise in your life.
Now this doesn't mean you have to go jogging everyday at 5:30 AM.
(even though I jog 3 times a day)
Put a little more UMPH in your daily routine!
- If you drive park in a parking spot that's not right next to the building.
- If you attend school maybe take a longer way to class, JUST DON'T BE LATE!
-Have a pet like a cat or dog?
Play with them if you can!
- Volunteer, may not sound fun but I volunteer at a pet shop nearby, the poor old lady does almost everything herself including cleaning out the pet cages and she has bad health problems, running back and forth cleaning cages and playing with the animals is a great workout.
-CLEAN!
No one likes to clean right.
Well cleaning thoroughly can actually give you a small workout.
-Anything that requires physical activity.
Maybe going for a small walk, or a cardio workout show.
"BUT THAT'S EMBARRASSING"
Do it when no one's home or in the privacy of your room, besides if anyone finds it amusing you're wanting to be healthy they're an idiot.
[SIZE="4"]A bit of strain -[/SIZE]
Ow, my thigh is sore..
If you haven't exercised in a while you may pull some muscles and be sore here an there
but the more you exercise you will notice those pains will come less frequent.
"If it burns it means its working!"
Just make sure you drink lots of water and don't push your body past it's limits.
[SIZE="4"]
Noticing progress -[/SIZE]
If you're trying to lose weight one of the most frustrating things is looking in the mirror and not seeing improvement.
A lot of the times you won't notice the pounds dropping off but others will.
Weighing yourself is a good way to check for progress!
[SIZE="4"]
Keep it going! -[/SIZE]
What I did a long time ago is I took a break and never got back to my new routine.
It's okay to take a break and spoil yourself a little bit
but it's important you don't over do it and you get right back into the shape of things before you start moving backwards.
[SIZE="4"]Conclusion -[/SIZE]
Getting fit and staying in shape are good ways to add years to your life.
I will make you happier, feel fetter physically and emotionally! You'll feel more confident as a person feel sexy, more confident and assertive. (ty Phunkie for reminder on this) and more comfortable once you get use to the change.
Don't rush these things because it takes time, and don't push your body past its limits.
You're the only one who will fully know your limits.
Your body is your temple and you should respect it! :2thumb::awesome: