Fitness

Seven Exercise Tips to Help Get Back Into Shape

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Seven: Working in the yard, and wherever else the sun beats down relentlessly will be a test as to the type of shape your body is in. Poor eating habits have increased fat deposits, as well as sitting around. Never fear, it is recommended that you try out these seven exercise tuneup tips to get back in shape as summer begins.

Seven

Drink proper amount of water regularly

Water helps immensely in generating fat-loss. 64 ounces a day is the absolute minimum. Twice that amount, or one-gallon, is the way to go, making sure the water is ice cold. Ice water is about 40-degrees Fahrenheit. This means the body’s system has to heat the water to a core body temperature of 98.6 degrees.

The process requires about one calorie to warm one ounce of cold water to body temperature. Therefore an 8-ounce bottle of ice water burns seven calories. Try that with 16 glasses, which equals 128 ounces, or one gallon. This generates 123 calories of heat energy.

Eat small meals more often

Fat-loss study subjects were given six meals to consume a day, with no meal having more than 400 calories. The study emerged successfully. It is important to allow no longer than three hours between eating. This could be snacks, light meals, salads, etc.

Eating with this type of pattern keeps the body on an even keel. And since the individual is never overly-full/stuffed and never over-hungry/famished this seems to be ideal for losing weight and getting rid of fat cells.

When eating takeout Assert Yourself

All the help you can get to avoid gorging on rich, high-caloric, restaurant foods. Here are some tips:

  • Don’t go through the whole menu
  • Choose a simple green salad without the garnish
  • Lemon juice, vinegar, or low-calorie dressing is the way to go instead of the creamy and oily dressings.
  • Select one or two vegetables with nothing
  • A plain baked potato is a great choice
  • Other positive choices are broccoli, carrots, and cauliflower
  • Find out what kind of fish is available
  • Try the fish baked, steamed, or broiled, with nothing on top
  • Decaffeinated coffee or tea as a dessert, with some fresh fruit

Get an exercise routine that you will stick to

Be careful if it’s swimming or some type of water-based exercise. Swimming does offer benefits, but the thermal effect of being in the water can cause you to eat more from all of the energy loss. Strength training is the way to go, so you can lose weight and then get into the water exercises. More than any other exercise or activity strength training promotes a double-reducing advantage.

Do not Over-Exercise

Overdoing it with the exercise can tear down body tissue/s, increasing the risk of injuries, which then puts you in downtime and less active.

Too much Television Time

Decrease the exposure to television because of the convenient foods that are offered. This diminishes the temptation to overeat. Get involved in a household project, along with the extended daylight hours, can help this situation.

Take advice

When you are tough on yourself, life can become a beautiful thing, as you witness the benefits from the hard work. We don’t pay the price for good health, we just enjoy it along with the benefits. However, we do pay the price for bad/poor health.

Healthy Lifestyle. Slim Girl Drinking Smoothie After Training, Sitting In Kitchen

Exercise Facts

  • More than half of adults do not get the recommended amount of exercise.
  • Try for at least 20 minutes of exercise a day.
  • Around 25% of adults don’t exercise at all
  • Keep the exercise routine fresh by mix it up doing different activities like alternate power walking, yoga, bicycling, tennis, band workouts, etc.
  • Regular exercise helps maintain healthy bones and helps keep the muscles and joints strong.
  • Incorporate fitness into a daily routine to help control weight and boosts mood and sense of well-being.
  • Strengthening the abdominal muscles/core can prevent back pain
  • Exercise helps ease anxiety and depression symptoms that often accompany various spine conditions, like chronic back pain.
  • Individuals will stick with an exercise program so long as they enjoy the activities/exercises
  • With a chronic condition like rheumatoid arthritis, most benefit from regular exercise but talk to a doctor before beginning any exercise program.

The Functional Fitness Fellas

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Professional Scope of Practice *

The information herein on "Seven Exercise Tips to Help Get Back Into Shape" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

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