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Friday, January 14, 2011

WHAT EXERCISES SHOULD YOU BE DOING?

Hi there. 
Half of Gabby has moved to a new kickass website! 

Read this article, in it’s updated version, HERE.

 The page that you are on right now (www.halfofgabby.blogspot.com) is no longer posting new articles and information. Half of Gabby has moved to www.halfofgabby.com and will continue to post new material regularly! In addition, all older articles have been updated on the new site!


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FIRST THINGS FIRST: YOU NEED TO MOVE YOUR ASS! 

If you are trying to convince yourself you don't need to exercise, this is your wake up call. YOU MUST EXERCISE.

I don't care if you are at your ideal weight and don't need to lose a single pound. You MUST exercise if you want be to healthy. Period. Get it in your head and deal with it. There's no way around it.

      It is impossible to lose weight (the healthy way) without exercising. You can only lose so much weight by cutting calories. You MUST start exercising to continue losing weight. There is no other way.

Here's your next reality check: You MUST include CARDIO AND WEIGHT TRAINING into your exercise program. 

Here's why. Let me start with cardio. Cardio is a must for several reasons. First I'll mention the benefits that nobody really cares about. Cardio strengthens the heart, improves circulation, lowers blood pressure, improves lung capacity, and drastically reduces the risk of dying from cardiovascular problems. Let's be honest here, most people do not exercise for the sheer joy of solely becoming healthier. We want to look good, we want to feel good, and we want to look good. Yep, I said it twice. Obviously, the most common reason most partake in cardiovascular exercise is to burn calories, burn fat, and lose weight. And that it does, magnificently. The most common cardio exercises are running, skiing, biking, elliptical trainers, aerobics, and walking. I run on my elliptical for an hour everyday. I could not love it more. I have been on that thing every day since I got it (save recovery time from my body lift surgery) and I look forward to it everyday. Do you need to do an hour of cardio a day. Hell no, start small. I started out doing the elliptical for 10 minutes a day...that was 2 years ago. I added as I felt stronger. Cardio also builds endurance. You can lift weights all day, but if you do nothing else, try running a couple miles, it's no easy task. Weight training doesn't build endurance, it builds lean muscle mass which obviously builds strength. 

Both cardio and weight training are absolutely essential, because they provide different benefits and together you obtain optimum health and fitness.

      Weight training is foreign to a lot of people, but mostly women. 

Any man will tell you they would love to be muscular and ripped, but very few have the constant dedication to get there and then maintain it. And women, most believe the myth that if you weight train, you'll automatically get bulky, manly looking, and look even bigger & fatter. Don't believe the hype ladies. First of all, for men who want to get 'bulky' and all 'Arnold', they are weight training in a specific way so they get that big. They are lifting massive amounts of weight with fewer reps, pounding the protein and supplements, and eating in a much different way than a woman who is trying to lose weight does. There are different ways to weight train. Women usually stick to the lower weights at higher reps to tone and sculpt their bodies. A healthy fit woman with muscle definition does not look manly, in fact, most think it's sexy as hell. I know I do.

    Why do you need to weight train? Lean muscle mass burns mad calories. It burns them when you're watching tv, it burns them when sitting at your desk, and yes folks, it burns them when your sleeping. The big difference with cardio and weight training, is cardio burns more calories while you are actually exercising. It's more short-term. Weight training burns more calories in the long-term. The more muscle you build, the more calories you are going to burn all day long. The more muscle mass you have, the higher your metabolism is going to be. Everybody wants a high metabolism, right? You bet your ass. So ya, you need to weight train. It doesn't matter what your age, you should be weight training. In fact, it has long been proven that the older we get, the more muscle mass we lose. For many women especially, it's scary thinking about weight training. How do I do it? What if I hurt myself? I don't want big muscles?

GET OVER IT! You have to do it! 

There are hundreds of weight training exercises that you can do. You can use free weights (dumbbells or bars), machines, medicine balls, kettle bells, resistance bands, etc. Do some research and see what interests you the most. I use free weights, kettle bells, and most recently started using resistance bands (which I absolutely love!). Start small and build from there. Google weight training exercises, you'll find a ridiculous amount of choices. Or take a trip to B & N and flip through some books.

     I want to take a minute and talk about kettle bells. Kettle bells are an incredible workout! I absolutely love my kettle bell. Instead of buying all the different sizes of kettle bells, I purchased a selectable weight kettle bell. It's like six kettle bells in one. I used free weights for one full year before I tried the kettle bell. I got more muscle definition from the kettle bell in two months than I did in the year of free weights. It is a wicked workout. Totally amazing. Most people think the kettle bell only works the arm muscles. Hell no. It's a total body workout. You are using every single muscle in your body. If you're not into making up your own program, there are dvd workouts for kettle bells. My kettle bell didn't come with one, mine came with an instructional that showed you how to do the exercises. So I watched them all, practiced them all, and picked my favorites and made up a program.

      You can pick whichever cardio and weight training exercises you feel would keep you interested and be easy to stick to, but make no mistake, you must do it. And you must do cardio exercises AND some form of weight training. I'm not saying it's easy, but it doesn't matter. 

Dig deep and do it. 

Before you know it, your clothes will be getting too big for you. Not to mention you will start feeling strong, your muscles will feel tight, you'll be sleeping better, and your mood will be elevated. It's amazing how exercise makes your body feel. It's wonderful...and totally worth the efforts.

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"Those who think they have not time for bodily exercise will sooner or later have to find time for illness" Edward Stanley

Related Links Below:

www.articlesbase.com/muscle-building-articles/the-importance-of-knowing-how-to-build-muscle-mass-2266190.html
www.associatedcontent.com/article/5576364/importance_of_diet_and_exercise_in_pg2.html?cat=50
www.ayushveda.com/womens-magazine/ways-to-build-muscle-mass/
www.tanyastroh.wordpress.com/2010/04/20/weight-loss-and-the-importance-of-lean-muscle-mass/
www.hubpages.com/hub/daily-cardio-workout

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*The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content in this article is for general information purposes only. I am not a doctor, nor am I a dietitian. Talk to your physician before making any changes in your diet or exercise regimen. The information found in this article is from various sources which include, but are not limited to, the sites listed above. I encourage you to do your own research and talk with your physician before making any changes in diet or exercise. What has worked for me may not work for you. This information in this article or on this website should never replace or serve as medical advice.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR HAVE ACCESSED THROUGH THIS WEB SITE.

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