Exercise At Home

Hi Guys,

Today I am going to talk about simple exercises you can do at home.

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I have some bad news for you.

You cannot get away from exercise just by staying at home.

You can do all sorts of exercises in your own home.

Let us have a look at some of these exercises. 

An exercise does not mean you have to get hot and sweaty.

 You can do simple exercises that can help you firm your body.

You can do simple exercises while you are doing the washing up for instance.

As you are standing at the sink spend some time squeezing your buttocks.

You need to squeeze your buttocks for a count of ten and then rest for ten seconds.

 Do this all the time that you are doing the washing up.

This will help you get a firmer looking bottom.

Another exercise you could do is to try lifting one of you legs off the floor.

This helps to tone and strengthen your hamstrings.

It also helps to strengthen your core because you need to use other muscles to help maintain your balance. 

You could do calf raises to shape and tone your calfs.

To do these just go on tip toes and hold for around ten seconds.

As you get better at it you could try doing it whilst standing on one leg.

This makes it more difficult and involves more of your core muscles. 

These are just a few simple exercise you can try.

Tomorrow I will be looking at some slightly  more strenuous exercises.

Speak to you tomorrow.

Stephen Hart. 

More Exercise To Help You Lose Weight.

Hi Guys,

Today I am going to be looking at more easy exercises to lose weight.

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There are many fun ways that you can do exercises to tone your body.

For example, if you have a small child you can use them as a weight.

Every time you lift and play with your child you are having fun, bonding and exercising.

If you do not live too far from where you work, why not walk to work?

If you have friends that live nearby ask them if they would like to walk to work with you.

When you have someone to walk and chat with it will not seem as if you are exercising.

If you do walk to work, do not make it into a casual stroll, the faster you walk the more calories you will burn up.

Try and get your heart and lungs working.

Try and walk whenever you can.

Get out of the habit of using your car.

It will improve your health and your wallet.

Petrol prices are not cheap these days. 

If you have children why not walk them to school?

If necessary get up earlier and make time for it.

People these days are getting very lazy which is why there is an obesity epidemic in the western world.

People are just not doing enough exercise.

Tomorrow I will be looking at exercises that you can do at home.

Regards,

Stephen Hart

Easy exercises For You To Do.

Hi Guys,

Trouble with the internet this morning but now I am back.

Today I will be looking at easy exercises you can do.

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 As I said in a previous blog,  getting fit does not mean that you have to join a gym.

All you have to do is some activity that will raise your heart rate and you breathing.

One of the easiest exercises for this is walking up and down stairs. 

A good place to get fit is at work.

Make sure you use the stairs as opposed to taking the elevator.

If you are in a rush the do not waste time waiting for the elevator.

Try running up the stairs.

This will show you how fit or unfit you are.

If you end up short of breath then you are definitely unfit.

I am only talking about a few flights, not a high rise building.

To make this harder if you need to, you could try carrying your shopping up stairs. 

This will add extra weight and therefore make you lungs and heart work harder.

Now the good news is that the harder your heart and lungs work, the more energy you will use up.

The more energy you use, the more calories you will burn.

Finally, the more calories you burn, the more weight your body will lose.

Hopefully you can now see how exercise and weight loss works.

Walking up and down stairs is a great way to lose weight but it can get a bit boring.

You need to find other ways to lose weight.

Tomorrow I will be looking at other easy ways to lose weight.

Speak to you tomorrow.

Regards, 

Stephen Hart

Time To Have A Look At Exercise.

Hi Guys,

I know you will not like this but now it is time to look at exercise.

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 Exercising does not necessarily mean going to the gym.

 You can get exercise from doing simple things such as taking your dog for a walk.

 Even going shopping is exercise.

That must be good news for the shopaholics out there.

Exercise is basically anything you do with your body.

It is better the higher you raise your heart rate.

You do not have to get to the stage that you are gasping for breath.

Just make sure that you are breathing heavier than when you are just sitting down doing nothing.

This week we will be looking at things you can do to increase your breathing and heart rate.

There will be no need to buy any equipment clothes.

So unfortunately for you you will have no excuse not to do any exercise.

If you are not interested in getting fit then I am afraid I cannot help you.

If you are then come back tomorrow and see more.

Regards,

Stephen Hart

Next Weeks Posts

Hi Guys,

Hopefully by now you are learning what you can and cannot eat to stay healthy.

Following these steps will greatly improve your health but what about your fitness?

Next week I will be looking at some of the things to help improve your fitness.

This is an area that most people neglect. 

They always say that they do not have to exercise.

That is no excuse.

You do not have to join a gym tom exercise.

There are hundreds of other ways to get fit.

I am not talking about how you can fit in a 2 mile run or something like that.

I know you will just say that you do not have the time.

I have heard virtually every excuse in the book.

Excuses are just a way of saying that you are lazy and do not want to do it. 

If that is you then fine.

You can just carry on being unfit and damaging your health.

You may not worry about it now but you will as you get older.

Do not try blaming it on the Government, it is your responsibility to look after you health.

You are the one who decides what you eat and how much exercise you do.

Chances are you would complain if the Government put you on an enforced exercise program.

Next week I will be telling you about exercises you can do that do not get in the way of your everyday life.

 Regards,

Stephen Hart
  
Busy Woman Weight Loss Solution

A summary!!!

Hi Guys,

I hope you have had a great week.

Today I would like to go over what you have learned before you do your weekly shop.

Hopefully you have been making notes in your notepad.

Make sure that you take is shopping with you.

You will need it to check what you can and cannot eat.

You should have noted down in red and green ink what you can and cannot eat. 

This makes it easier to read.
 and move on.
When you are doing your shopping remember to check the labels.

See if it contains good or bad fats.

If it contains bad fats such as trans fats just put it back on the shelf and move on.

Every time you walk away from a bad fat product you will be improving what you are eating.

To begin with this may seem a bit of a pain to do, but in time you will learn what you can and cannot eat.

If you do want to do this in the shop, then wait until you get home.

Then check all the labels and make a note if the product is healthy or bad for you.

Make a note in your note pad whether they are good or bad.

In time you will get to know what you can and cannot eat.

Remember,  TAKE YOU NOTEBOOK SHOPPING WITH YOU.

Speak to you tomorrow,

Regards,

Stephen Hart

Dietry Fat And Cholesterol.

Hi Guys,

Today I want to talk about dietry fat and cholesterol.

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 First the goon news.  

Cholesterol is a fatty, wax-like substance that your body needs to function properly. 

Now the bad news.

When you get too much of it, it can have a negative impact on your health. 

As with dietary fat, there are good and bad types of cholesterol. 

HDL cholesterol is the "good" kind of cholesterol found in your blood. 

LDL cholesterol is the "bad” kind. 

The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. 

High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk. 

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. 

The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. 

So instead of counting cholesterol, simply focus on replacing bad fats with good fats.

• Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
• Polyunsaturated fats lower triglycerides and fight inflammation.
• Saturated fats raise your blood cholesterol.
• Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

I know I keep going on about Trans Fats, but that is because they are very harmful to your body. 

Tomorrow I will be looking at a topic that is less intense to read.

Speak to you tomorrow,

Stephen Hart