Why lack of exercise is harmful to your health

Exercise advise for people who have not worked out for a while
When someone decides to resume exercising after a short break, be it due to sickness or a long holiday, the process can sometimes be tough, and may require a bit of willpower to get back to your usual routine. The way to get back on track starts with the mind, by building up psyche, strength and determination.

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Changing Behavioural Patterns
To successfully go back to exercising, an individual is required to change the way they carry out their day to day activities. They can also start doing things differently, like using the stairs instead of the lift. This change in behaviour is vital in tuning the body and channelling one’s energies to these new demanding tasks.

Be Prepared
When one intends to resume an exercising regimen, they should be prepared physically and mentally. It does not necessarily entail buying new gym gear and enrolling in expensive gyms. It requires preparedness in terms of health since you cannot resume exercising when unwell. Mentally, one should be ready so that they do not back out after the first day.

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Consistency
After the first day of resuming the workout regimen, it is advised that consistency be maintained. It can be done by making the exercise routine an integral part of your normal day to day life; they should merge seamlessly and become one fluid motion from day to day. The body and the brain love consistency because once they go through the same motions once or twice, they adapt and it makes future endeavours effortless. Having regular sleeping and feeding times will help solidify a fitness regimen.

Track Every Workout
Tracking every workout means keeping record of your performance from day one upon resuming. This enables the person to know if there is any improvement in their performance. Points of weakness can easily be detected and changes can be made to rectify these. A record will act as a morale booster because they show results of an individual’s efforts and progress.

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Avoid Working Out for a Single Purpose
Exercising for the single benefit of losing weight or building up muscles is discouraged. An individual should appreciate the sense of well being that comes with working out and the health benefits associated with it. Workout regimens that are designed for a single outcome are usually not sustainable in the long term. They end up making a person uncomfortable, and compatibility with an individual’s day to day life becomes cumbersome and unfulfilling in the long run. Full body workouts are highly recommended.

How To Lose Weight On A Tight Budget

weight loss tips scalesFor most people, losing weight is not possible without following expensive diets and using costly weight loss supplements. The limited budget people have serves as a barrier to their weight loss ambitions and puts them off before they even start their weight loss program. However, losing weight does not necessarily have to involve the use of expensive diets and supplements.

People on tight budgets can lose weight as effectively as those who face no budget constraints. The crucial thing for these people to remember though is to be determined in their efforts and follow a healthy lifestyle. Following a healthy path is what ultimately leads to success. Here are tips for people who wish to lose weight on a tight budget.

1. Frozen produce

While fresh food such as fruits and vegetables are the healthiest way to lose weight, people on a tight budget cannot afford these items. Instead, purchasing frozen products provides the perfect alternative.

The benefit of frozen products is that not only are they cheap, but they are also healthy as the products are frozen soon after being harvested. Contrary to popular belief, the quick harvesting time allows these fruits and vegetables to retain all or most of their nutrition value, making them equally healthy as fresh products.

2. Keep stocks of lean meat

As people on tight budget cannot usually afford to purchase lean meat at retail prices, it makes sense for them to buy it in bulk. Buying in bulk does not mean keeping huge stocks, but rather one should relatively purchase in larger amounts. The advantage of purchasing in bulk and keeping stocks of lean meat is the large amount of discounts it brings about. When people purchase in large quantites, meat vendors allow discounts.

Another way to be able to consume lean meat without spending too much is to look for sales offered by grocery stores. It is common for grocery stores to put items on sale and this provides the perfect opportunity for cash strapped people as they can consume lean meat without having to spend too much.

3. Consume meals without meat

Budget constraints can actually result in people eating healthier and this is true for meals without meat. Although meat is an important source of protein, too much of it can result in high levels of cholesterol which increases the risk of contracting several major diseases. Coupled with this, purchasing meat eats up a lot of money and meatless meals allows people to save lots of money.

4. Exercise at home

For people who cannot afford to join a gym, exercising at home provides a very good option. Exercises such as pushups, crunches, squats etc. do not require any gym equipment and can be done in any open space.

5. Second hand shopping

Second hand stores often have great equipment available at very low prices and they provide great value for money. Whereas purchasing new exercise equipment such as a treadmill and bicycle machine is expensive, second hand equipments are available at half the prices. Additionally, second hand stores also have good deals on fitness shoes, dumbbells, rods, and allows people on tight budgets to afford them.

6. Walking

Most people are tempted to take the bus or other forms of public transport instead of walking to their destination. While this obviously saves time, it is deterrent to weight loss as hardly any energy is consumed through public transport. Moreover, it is also expensive as using public transport requires one to purchase tickets. Therefore, people on limited budgets should develop the habit of walking more even if it takes more time. By walking more, not only will individuals be able to lose weight, but they will also save money in the process.

7. Reduced portion sizes

Another very effective way to lose weight on a tight budget is to learn portion control. When people start limiting the size of their meals, they eat less which means a lower caloric intake overall. Also, reduced portion sizes helps save money as people order less when they go out.

8. Look for weight loss tips on the internet

The internet is full of weight loss tips for people on limited budgets. Today, every other home has a computer and accessing the internet has become really cheap, allowing people even on tight budgets to use it. Moreover, the internet has tips for a variety of people and dieters can choose tips that suit them best.

9. Keep a notebook

Keeping a notebook hardly costs anything yet it is one of the most effective ways to lose weight. By maintaining a notebook, people are able to write down everything they eat and this allows them to make healthier choices. Also, by keeping a note of what is eaten, people can keep an eye on the number of calories they consume which ultimately aids the weight loss process.