It is important to record all of the exercise
you do on your DRLOSSWTLOSS.COM PROGRAM PERSONAL WEB PAGE.
This will keep you on track and you can evaluate your progress. The
critical thing to emphasize is that all of the exercise is enjoyably
done while enjoyably watching television.
- The older you get the more your metabolism slows down and the more critical calorie consciousness and exercise becomes. Thus a 20 year old person eating 2300 calories a day will lose weight. The same persona age 40 eating 2300 calories a day will maintain their weight. The same persona age 60 eating 2300 calories a day will gain weight. That is why the DRLOSSWTLOSS.COM Program is so critical, especially as you age.
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Calories count. If you eat more calories then you burn you gain weight. If you burn more calories then you eat you lose weight. It is as simple as that.
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Lifelong enjoyable exercise is a must. If you see somebody who really looks great, the chances are 90% that they enjoyably exercise regularly. The other 10% are genetically blessed. If you were genetically blessed the chances are that you would not be reading this!
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Thin physically fit people live longer and are healthier. With the DRLOSSWTLOSS.COM Program this will be you.
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After midlife, age 45, if you do not regularly exercise you deteriorate a lot faster.
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The more aware you are regarding longevity parameters by regularly reading the DRLOSSWTLOSS.COM Medical Information Minute and the more you incorporate some of this valuable information into your lifestyle, the longer and healthier you will live. Losing weight, becoming physically fit and becoming knowledgeable of longevity parameters which you gradually incorporate into your lifestyle will become an unbeatable combination to insure a maximized healthy longevity.
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The DRLOSSWTLOSS.COM Program is not a quick fix. It is a gradual enjoyable life style change characterized by increased enjoyable exercise, calorie consciousness, encouraging good habits, discouraging bad habits, and increasing awareness, that will change your life forever.
The MATHEMATICS:
- A pound of fat is 3700 calories.
- It takes about 14 calories a day to support 1 pound of ideal body weight. Thus a 150 pound person needs about 2100 calories a day to maintain 150 pounds.
- A 100 calorie a day deficit will manifest itself as a 10 pound a year weight loss. 8 oz of soda has 100 calories.
- 1 gram of fat has 9 calories. 1 gram of fat has 9 calories. 1 gram of carbohydrates has 4 calories. I gram of protein has 4 calories.
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The reason that you are overweight and out of shape is that you eat too much and move too slow. If you can comfortably and enjoyably change your life style by eating a little less of the foods that you like to eat by increasing your calorie consciousness, and enjoyably exercise a little more in the down time while enjoyably watching television, you will lose weight, you will burn fat, you will increase lean body weight (muscle mass - the good weight), you will get physically fit, and you will live longer and healthier. This will be a gradual evolution over time, not a quick fix. This is what the DRLOSSWTLOSS.COM Program is all about.
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Reduced caloric consumption dieting usually does not work over a long period of time, especially when it involves eating foods that you do not like to eat, and not eating foods that you like to eat. This is deprivation and over time free people do not do deprivation well. You should be allowed to eat any foods that you like to eat. A little less in quantity to make or a reduced calorie consumption, but the foods that you like to eat nonetheless. To be long term effective reduced caloric consumption should be minimal, (less then 300 calories a day) and must be accompanied by regular exercise (averaging about 200 calories a day burned, the 200 calories burned need not be every day, 300 calories burned a day for 5 days a week would be fine). The critical point is a lifelong gradual increase in enjoyable calorie burning exercise averaging about 200 calories a day - must be included in any long-term effective weight loss program.
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The exercise must be enjoyable and regular, gradually increasing to a level of about 1400 calories burned a week or an average of 200 calories a day and also accompanied by a little weight resistant exercise, stretching and a few calisthenics.
The DRLOSSWTLOSS.COM Program recommends for the aerobic, calorie burning portion of the program a Schwinn Airdyne in front of your television, using it 4+ times a week, starting off at 1 or 2 minutes, and increasing at the comfortable rate of 1 or 2 minutes a week, until a level of 1 hour plus, 4+ times a week is attained. This should be done at a comfortable pace, not an exhausting pace, will burn about 1400 calories a week, and most critically must be done enjoyably in wasted down time while you are enjoyably watching television. You must enjoy doing it if you are going to continue doing it for the rest of your life!
Lift light weights, the definition of light weights varies but for an average woman starting with a 25 pound bar, and for an average man starting with a 35 pound bar, would not be unreasonable. Do a few presses, and a few curls 2 to 4 times a week in the down time while watching television. Then gradually increase the weight and the repetitions. Keep it under 5 minutes each time. Keep it comfortable and non-exhausting. Do it for the rest of your life. Record it on your personal web page.
Stretching for a few minutes, 2 to 5 minutes - 2 to 4 times a week also done in the wasted down time while watching television should be done for the rest of your life. It's amazing how the backache, joint pains, etc. go away with regular stretching. Do it for the rest of your life. Record it on your personal web page.
Do a few calisthenics, 2 to 5 minutes - 2 to 4 times a week, also done in the wasted down time while watching television. Start very slowly 1 or 2 pushups, a few leg raises, etc. and increase very slowly. Keep it comfortable. Do it for the rest of your life. Record it on your personal web page.
