I am going on my exercise mat now - any good exercises?????

Question

LIKE SIT-UPS ETC THANX

Answer 1

Healthy weight loss tips


* Take one pound at a time
Don’t get overwhelmed by how much weight you need to lose. Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.

Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.


* Set Reachable Goals
For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

The same logic applies for losing weight.

* Stay off the scales
Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.

If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress.

* Stay focused on being healthy, not thin
# Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

* Fat Free?
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

* Drink plenty of water
Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.

* Reward yourself
# Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.

* Seek help if you need it
# A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.

* Watch your portions
With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

* Eat your food slowly
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.

Answer 2

The way I do sit ups on the mat to get more results is:

Once you have warmed up, lay down on the mat making sure your back and spine is flat on the mat.

Put your hands behind you head

And do the sit ups counting from 8 down to 1. I would do pulse sit ups, to get your muscles in your torso working. Don't lift with your head, lift with your stomach, otherwise you will strain your neck and head.

Go through that twice, and then with your right hand, extend it out facing upwards on the mat, so your arm is laid down. Then twist your hips so your legs are facing left as well.

Then do 8 more sit ups in that position. You find your right upper stomach muscles have to do a bit of work here, remember to lift with your stomach and not your head, as it can be tempting. Then repeat on the other side. Then lay on your back, and do the first round again.

Once you have finished, you need to stretch your stomach muscles to relive any tension. Extend your hands above your head and stretch, while laying on the mat.

Answer 3

set a smaller amount meals away and you will carry much less with

Answer 4

Before you start remember to do your stretching exercises to begin with for 'warming' up and afterwards for 'cooling' down.

Answer 5

You could try some planks. They're very good for the core. Or maybe some bridge work for the hamstrings.

Answer 6

How can you use your PC/net when exercising, you said you're on the mat right now! You a clever women then?

Answer 7

Try lifting your head slightly, inserting a pillow underneath, then switch on the telly!
Enjoy.

Answer 8

Cary a new motivational photograph along

Answer 9

both leg up and bring down slowly for 20 times.

Answer 10

Cary some sort of motivational picture together with you