Biggest Winner: Whats Your Fit Plan Part 2

Week one of my fit plan went ok. I worked out four times but I wanted to do more. I started taking a daily vitamin and I increased my water intake also. I am off to a good start but I want to continue to do better. I tried to pay more attention to what I ate, how much of it and what time of day I ate it. I had too much junk food over the weekend though because my hubby and I went on a mini vacation to a water park. I got on the elliptical first thing this morning and had a great workout! My hair is in braids so I plan to work out even harder than usual now that my hair is no longer my excuse!!! 
Since I utilize cardio a lot for excercise, I googled information about cardio workouts. I wanted to know how often I needed to do cardio a week and how many calories I would need to burn to see some results. I was surprised by the info that I found. I posted that article below. 
I also googled how much water a week I was supposed to consume so that I could track my progress and know what my goal is. I posted that article below also. You know we need to write the vision and make it plan. You have to know where you are at now, where you plan to be and how you plan to get there. I want to be healthy and slimmer than I am now. I want to live a healthy and active lifestyle and I will do it successfully in Jesus name!! Amen! 
Question: How did you do with your fitness goals last week? Excerise? Water intake? Food choices? 
Following a Cardio Plan for Weight Loss 
If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here’s why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you’d have to hoof it for more than 2 hours a day. 
Don’t worry — no one should suggest that you exercise two hours every day! The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. Meanwhile, you could burn an extra 250 calories a day by taking a one-hour walk or a half-hour jog. 
Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. And it takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down. Realize, too, that genetics plays a large role in weight loss. It’s easier for some people to lose weight than it is for others. 
Here are some general cardio guidelines for weight loss. We suggest that you consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule. 
How often you need to do cardio for weight loss Here’s the cold, hard truth: You probably need to do five or six workouts a week. 
How long your workouts should last for weight loss 
Here’s another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don’t need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up. 
How hard you need to push for weight loss To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you’re pretty darned “deconditioned,” as the politically correct like to say, even exercising at 50 percent of your maximum heart rate can help build up your fitness level. 
You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have “fat burning” programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat-burning zone is no more real than the Twilight Zone. During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more total calories, as well as more fat calories. 
Here’s how: If you go in-line skating for 30 minutes at a leisurely roll, you might burn about 100 calories — about 80 percent of them from fat (so that’s 80 fat calories). But if you spend the same amount of time skating with a vengeance over a hilly course, you might burn 300 calories — 30 percent of them from fat (that’s 90 fat calories). So at the fast pace, you burn more than double the calories and 10 more fat calories. Of course, going faster and harder is not always better. 
If you’re just starting out, you probably can’t sustain a faster pace long enough to make it worth your while. If you go slower, you may be able to exercise a lot longer, so you’ll end up burning more calories and fat that way. 
Which activities burn the most calories “Maximize your workout and burn over 1,000 calories per hour!” That’s a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it’s true. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. If you’re a beginner, you’ll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher. 
There’s a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you’re better off walking. Table 1 gives calorie estimates for a number of popular aerobic activities. 
The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute. 
http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html 
How Much Water Should You Drink  
By Dietblog, eat right, get healthy 
Keeping Count: The Traditional View Guidelines are constantly changing. In 2004, the Institute of Medicine effectively overruled the 8 glass a day rule – with a new report. They stated a general daily recommendation of 2.7 liters (91 ounces) of total water for women and 3.7 liters (125 ounces) for men. This includes water from all sources (foods and drinks). Water intake from food will vary depending on your diet (higher fruit and vegetable intake means higher water intake). Some experts suggest that 20% of water intake comes from food. 
Here are some tips to keeping count. 
1. Wake up to water–literally. Before you eat or drink anything else in the morning, have a glass of water. 
2. Drink out of a measured bottle or sports drink container. If you know 1 bottle = 12 ounces, you can figure out how many ounces to drink to meet your body’s daily needs. Know your numbers so you can meet your goal. 
3. Track your intake with a loose schedule. Don’t be too rigid, but find a general schedule that works for you (say, 2 glasses in the morning, 2 in the afternoon, and 2 in the evening). This will help spread out consumption and regulate your water intake. 
http://www.diet-blog.com/archives/2007/06/07/how_much_water_should_you_drink.php

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2 Responses to “Biggest Winner: Whats Your Fit Plan Part 2”

  1. jbusiness1981 Says:

    Go Joy! I also use caloriecount.com and have this application on my phone to keep track of what I eat.


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