Chose to lose weight to a level that doesn't compromise your health nor quality of life.
|
Researchers have found increased oxygen consumption from moderate to high intensity exercise appears to reduce the risk of cancer. A study of 2,560 men over a 16 year period found moderate to high intensity exercise for 30 minutes a day reduced the risk of cancer by 50%.
BMJ Specialist Journals, July, 2009
Such exercise will also contribute to overall health and weight loss if you need to lose weight. ’Moderate exercise’ would indicate a brisk walk is the minimum level of activity required. In other words you need to get a puff up.
To achieve this level of exercise you will need to plan activity into your regular day as it is easy for days to slip by without having exercised. One approach is to combine solo, informal activity such as jogging with a team activity. A diversity of exercise will also contribute to different muscle groups being worked. Think swimming, tennis, soccer…
Get organised today! Cheers, Keith
The first goal was to lose weight. Tick. The second goal was to get fit. This gets a part tick with the completion of the first half marathon in several years. With a time of 1 hour 50 something minutes I was pleased with the time. Unlike the last half marathon this one was run at a steady trot without the same level of pain and suffering. Amazing what regular exercise in preparation will do. A beautiful day, sunny yet still a little crisp at the start. True to its name the Wairarapa Country Marathon does run through the country – green farmland and country roads. It has my stamp of approval!
 Keith and Paul pre race Great to see lots of walkers, with many doing the half marathon.
The water stations were well run and the event well run overall. Thats more than I can say for my support team who went off for a coffee and missed my finish. It can be hard to get good help! At least they managed to find Paul, my teammate, on the course and offer him encouragement.
Lunch with a beer and then coffee, peanut brownie and pecan pie – a tasty reward for a heroic endeavour. I’m sure we needed to replenish, no doubt having managed to lose weight somewhere along the 21 kms.
On the strength of this experience we’ve decided to aim for another half marathon. I find having a goal to work towards helps get me out and exercising. A day of rest me-thinks and then a short jog to start preparing for the next half marathon.
Week five was a lighter week with four and a half hours running against a target of four. Still, with the half marathon one week away preparation is on track. The hill work appears to have built stamina and strength. This week will be a couple of short runs in preparation for Sunday.
There has been no further weight loss. This is probably a good thing as to lose weight now is probably counter productive as I am currently weighing in at 156 lbs (71kg) and feeling both light and strong.
Keep up you efforts – or start today!
regards, Keith
Week four went well with five hours running and and an hour and a half on the mountain bike against a target of four hours training. With the half marathon two weeks away the preparation is on track. Finding time to exercise regularly has reinforced the benefits from such activity with energy levels high and a great sense of wellbeing. While I stress in Enjoy Losing Weight the importance of managing what you eat I have peeled off another 11 lbs (5 kgs) over the last month by maintaining my eating habits AND exercising. This weight loss means I am now 156 lbs (71 kgs) and well under my target 167 lbs (76 kgs). A great experience to lose weight without trying while enjoying my food and getting out into the hills. It also demonstrates to me just how much extra weight I was lugging around unnecessarily when I was close to 220 lbs (100 kgs).
Keep up you efforts – or start today!
regards, Keith
The risk of getting Alzheimers is reduced through eating a diet high in fruit, vegetables, legumes and good fats and exercising. In a study participants that ate a Mediterranean type diet and exercised had a 60% reduction in the risk of developing Alzheimers.
WH Thies, G Cole, N Scarmeas, Journal of American Medical Association, August, 2009.
Eat well, exercise and you will keep your brain functioning! regards, Keith
Walking and biking to work has been found to improve fitness for both men and women. It has also been found to reduce obesity and improve triglyceride levels, blood pressure and insulin levels for men. So get the runners on or the bike out.
reference: P Gordon-Larsen et al, Archives of Internal Medicine, Vol 169, No 13, 2009.
Happy commuting, Keith
A great week in preparation for the half marathon. Achieved 5.5 hours of running against the planned 4 hours. Some great weather helped the motivation.
While I wasn’t up with the larks I was out with the owls. On dusk one night I came across an owl sitting on a low branch close to the track. It eventually flew off, rising silently off the branch. A magic moment one that would have been missed if I hadn’t been out for a run!
Keep up your efforts, Keith
Well its the end of week one in my training for the half marathon. Missed a couple of days early in the week but came through with 4 days in a row and achieved the 4 hours of running set for the week.
How is your exercise going?
regards, Keith
|
Now is the BEST time to start losing weight!
Get the book, enjoy losing the weight
|
